Archview Physiotherapy Blogs

Setting up your very own home office

Now that working from home is becoming a mainstay of modern working life, it has never been more crucial to set your home office up appropriately to protect and prevent musculoskeletal issues such a neck pain, headaches, back pain, tennis elbow and nerve entrapment.

Prolonged sitting can be tough on the body but ensuring you have the right setup and specialised advice can help to mitigate long term problem and protect your body.

Some home office essential checkpoints:

  • Are you elevating your shoulders? Your shoulders should be relaxed by your sides and not raised by your ears. The position of the shoulders should not differ between standing and sitting. Only the angle of the elbow should change for typing.

Potential risk:  Over-elevating the shoulders can cause chronic neck and shoulder pain.

Potential fix: Raise your seat up to avoid upward shoulder shrugging while typing.

  • Is your chair supportive enough? Your chair should provide comfort and support from your lower to upper mid back and be adjustable to your needs.

Potential risk: Having an unsupportive chair will cause you to lean forward which may strain your postural muscles and create rounding of the spine.

Potential fix: Visit an ergonomic showroom to try out a chair to suit your needs.

  • Is your monitor high enough? The top of the monitor should be in line with your eyebrows to avoid over-extending or flexing the neck.

Potential risk: Poor neck posture can cause chronic pain and increase intradiscal pressures.

Potential fix: Raise screen up with a laptop stand or raise monitor with supports.

  • Are your feet supported? Your feet should be flat and in contact with a firm supportive surface at a level that allows your knees to be in line or slightly lower than your knees.

Potential risk: Too much downward pressure can cause increase loading through the lower back and cause chronic stiffness/pain.

Potential fix: Get footrest.

*Regardless of how comfortable your ergonomic setup is do remember to stand up and stretch at least once every 30-40 minutes!

To purchase or trial these products you can visit an ergonomic showroom like KOS or go online (https://www.kos.ie/).

A Physiotherapist can assess your posture and prescribe individualised ergonomic advice and a mobility plan to ensure you stay happy and healthy while you work.

For more ergonomic information or to treat sitting related myofascial pain make an appointment with a Physiotherapist who can assess your posture and prescribe individualised home workspace options.

Please contact our reception desk on 014913228 or email us at info@archviewclinic.ie

Written by Danielle Moran, Chartered Physiotherapist with a specialized interest in ergonomic conditions.

Migraines and Headaches

Approximately 500 thousand people in Ireland suffer with Migraines. Nearly 60% of them will also suffer with tension or cervico-genic headaches. Our physiotherapy team at Archview Physiotherapy in Ranelagh, Dublin specialise in the treatment and management of headaches, and a large portion of those patients are migraines sufferers. Migraines are a medical condition that require medication in many cases. They can be very debilitating. By managing the headache associated with the migraine, your lifestyle and quality of life can be greatly improved.

Our physiotherapy team use a combination approach of physiotherapy, dry needling, myofascial massage, posture correction exercises and ergonomic correction. Dry needling is an evidenced based technique that will help reduce the painful trigger point knots that are causing your head pain. There are 20 muscles that can refer pain into the head. The diagram below shows the referral pattern of the SCM muscle. This is a commonly treated muscle for tension headaches. These headaches are seen a lot in migraine patients. Once these knots are released you should feel pain relief from your headache anywhere from between 1-24 hours after treatment. It has been proven to be an extremely effective technique to reduce and, in many cases, eliminate headaches.

These painful trigger point knots are one source of your pain. The joints in the neck are another source of pain. Poor posture that is associated with desk work and mobile phone usage is having a huge impact on the spine and the muscles around the head neck and shoulders. When the joints in the neck become poorly aligned or stiff, headaches can develop. When the muscles become overloaded they will knot, and referral pain from those knots may develop.

Your physiotherapists will identify all sources, treat and educate you on self management.

If you wish to learn more or talk to one of our physiotherapists to see if physiotherapy and dry needling can help you, book a consultation by calling  014913228 or emailing us on info@archviewclinic.ie.

Migraine

Chronic Ankle Instability

Chronic ankle instablility can cause severe on-going ankle pain if not addressed properly. It usually occurs after a one or multiple lateral ankle sprains.

It can lead to continued symptoms such as swelling, weakness, instability and balance issues for more than 6 months after the inital injury. Chronic ankle instability will not rectify on its own, it will require physiotherapy intervention.

Your physiotherapist may examine to see if you have a chronic ankle instability issue. These indicators may include; an inability to complete jumping and landing tasks within 2 weeks of initial injury, poorer dynamic control on the star excursion balance test at 6 months after the initial injury, poorer self-reported functions on the foot and ankle ability measure.

Your physiotherapist will assess all joints affected by the injury as well as those affected by an altered gait or limping. They will work with you to normalise correct movement at all stages of recovery. In particular they will focus on rehabilitation work to help to gradually strengthen your ankle and lower limb so you can return to normal activites. A combination of soft tissue massage techniques, dry needling, stretching, strengthening, and balance exercises will be used to achieve this.

If you wish to book a consultation with one of our physiotherapy ankle specialists at Archview Physiotherapy Pain and Sports Clinic with, please contact 014913228 or email us at info@archviewclinic.ie.

Chronic Ankle Instability - pain around ankle

Correct Footwear and Orthotics

The human body is rarely completely symmetrical. This could be due to things like injury, traumas or it could be something you were born with. Be it a tilted pelvis or one leg shorter than the other, the body then must compensate for these abnormalities and this can cause aches, pains and injuries to develop. Correct footwear and orthotics can help.

Orthotics can help correct these abnormalities. Orthotics are custom-made shoe inserts that are specifically made to correct the biomechanical alignment of your feet. They are primarily used for people with a high level of over-pronation (flat arch) or supination (high arch). An orthotic can help re-align and control the movement of the foot in turn relieving stress and pain in the joints of the feet and lower limbs.

Wearing the incorrect footwear or not having the support you need can affect your bodies alignment and can make you more susceptible to injury also. Flat soled shoes can cause terrible foot biomechanical issues. This has been more commonly seen in the last decade due to pump style shoe wear and flat soled runners. Wearing correct footwear and orthotics can improve the situation. It is advisable that all shoe wear should have a gradient from heel to toe where the heel is elevated by about 1-2 inches.

At Archview Physiotherapy Clinic we have a Chartered Physiotherapist who specialises in biomechanical issues of the feet and orthotics. To book a consultation call the clinic on 014913228 or email us on info@archviewclinic.ie.

Correct footwear and orthotics

Rotator Cuff Tendinopathy

A Rotator Cuff Tendinopathy is a degeneration of the collagen protein that forms the tendon of one or more of the rotator cuff muscles.  Rotator Cuff Tendinopathy is a common condition representing 30-70% of shoulder pain disorders. And 40-50% of patients report pain after 6-12 months. Rotator cuff tendinopathies account for 25% more days off work than any other musculoskeletal injury. This condition is more significant after the age of 50 and can be attributed to multiple factors.

These tendinopathies can also be described based upon the specific tendon that is injured. These can include supraspinatus tendinopathysubscapularis tendinopathy or infraspinatus tendinopathy

Shoulder pain in many cases is complex and multifactorial and can be attributed to multiple reasons such as subacromial pain syndrome, acromioclavicular joint degeneration, subacromial impingement and of course rotator cuff tendinopathy.

Physiotherapy plays a vital part to play in the prognosis of all shoulder pain and returning to adequate if not full shoulder function. If you are worried about your shoulder pain because it has not settled after a few weeks, book a physiotherapy consultation with one of our shoulder specialists at Archview Physiotherapy Pain and Sports Injury Clinic. Call 014913228 or emailing info@archviewclinic.ie

Rotator cuff tear

Reoccurring Ankle Sprains & Ligament Injuries

The most common acute sporting injuries seen are acute ankle sprains or ligament injuries in the ankle. The ankle has many ligaments to support the foot in different directions. These ligaments are usually damaged by quick turns, explosive twists or ‘going over’ on your foot.

There are 3 possible grades of tear to any ligament simply numbered 1,2 and 3, with grade 1 being minor damage and grade 3 being a complete tear.

If you suspect ligament damage in your ankle or an ankle sprain you should book a consultation with Archview Physiotherapy Clinic. Here one of our physiotherapists, physical therapists or sports therapists can assess and determine which ligament is injured, what grade of tear you may have and can then proceed to treat the injury.

Initially for any ankle sprain or ligament injury rest, ice, compression and elevation, also known as RICE, is recommended to reduce swelling and it enhances a quicker recovery in the initial 24 -48 hours. From there your therapist will work with you to restore a full range of motion, strengthen and condition the surrounding muscles and ligaments, work on proprioception and balance and eventually use functional exercises to aid in your return to daily life or sport.

If the correct rehabilitation is not followed it is very likely for a person to endure multiple or reoccurring ankle sprains. Many people claim it is due to having ‘weak’ ankles. However, with professional rehabilitation this problem will be minimised.

Call (01)4913228 or email info@archviewclinic.ie to book a consultation with one of our team to start your recovery.

Dublin City Marathon: Pre / Post- Marathon Massage Sessions!

The marathon training is in full swing for the Dublin City Marathon and  many participants don’t allow their bodies to recover enough in between sessions or long-distance runs.

In order to for your body to recover it is obviously important to keep hydration levels up and keep track of nutrition, ensuring you are eating enough protein for cell repair and growth and enough carbohydrates to give you the energy you need. Rest days are really important to allow the body to recover and a massage on a rest day can aid recovery even further.  Many athletes opt for a massage on a rest day or even go for pre or post-training/event massages to ensure they can give their best possible performance and to have a speedy recovery afterwards.

A pre-event massage will focus on increasing blood flow, flexibility and essentially warm up and keep the muscles loose, it will also decrease stiffness post event.

A post-event massage has many physiological benefits also, for example, it will aid recovery by flushing out lactic acid and reducing post-marathon soreness. It also has psychological benefits as many athletes will report that going for a massage post-event will lift their mood as well as help their body feel better.

If you are one of the 22,500 people taking part in the Dublin City Marathon this week, book in with one of our massage therapists at Archview Physiotherapy Clinic for a pre or post marathon massage! Call us on 014913228 or email info@archviewclinic.ie to book in now as we will fill up FAST!

Best of luck to all participants!

McKenzie Lumbar Rolls

The Original McKenzie® Lumbar Roll™ is the top-selling lumbar cushion and the ideal companion in the car, at the office or for use with any seat that does not provide adequate lumbar support. The built-in strap secures the lumbar roll to most chair backs and can even be used around the waist. It is the only lumbar support approved for use with the McKenzie Method®.

The McKenzie lumbar roll fits snuggly against your lower back, cushioning it and helping you maintain good posture and proper curvature of your spine.
The McKenzie Method is an approach that therapists at Archview Physiotherapy take when treating back pain which includes four main steps: Assessment, Classification, Treatment and Prevention. Lumbar rolls can aid in the treatment of back pain and prevent a problem from reoccurring.

McKenzie Lumbar Rolls can be purchased at Archview Physiotherapy Clinic. You can also follow our Ergonomic Tips in our previous blog to help improve your seating posture at work.

If you have any queries, please don’t hesitate to book a consultation with one of our physiotherapists by calling 014913228 or emailing our reception at info@archviewclinic.ie

Ergonomic Tips:

There is a whole science called ergonomics that is concerned with how people design and arrange things and interact with them efficiently and safely. Like your work desk for example. Use these 4 quick and easy ergonomic tips to improve your posture, allow the spine to stay upright, take pressure off the spinal joint and discs and muscles around the back, neck, shoulders and pelvis.

Tip 1:

Have all your computer devices or screens centred, the top of the screen should be at eye level. If you have more than one, ensure there is an even space between them.

Tip 2:

Ensure you’re sitting back fully into the chair with your feet placed flat on the floor. Your knee joint should be in line with or slightly lower than your hip. If they are higher this will cause your lower back to slump and put more pressure through the discs of your spine.

Tip 3:

A lumbar roll can help with improving your sitting posture. They should be placed in the curve of your lower back. We would recommend using a McKenzie Lumbar Roll, which we sell at our clinic. Be aware when you first start using one that it will take some time for your spine to adjust.

Tip 4:

Your elbows should be fully supported on the table in front as you type or on the armrest of your chair provided it is in line with the desk. You may need to push your computer and keyboard away from you so that the keyboard is at forearm distance. This will allow your neck muscles to be relaxed and will also take pressure off the discs in your spine.

Book a consultation:

At Archview Physiotherapy Clinic we can assess and treat bad posture. With physiotherapy treatment in conjunction with these tips you’ll be able to sit pain free at your desk in no time. If you have any enquiries please contact our reception desk on 014913228 or email us at info@archviewclinic.ie.

Physio-Pilates VS. Yoga

What is Pilates?

Pilates is a form of exercise developed by Joseph Pilates in the 1920’s. Pilates emphasizes correct postural alignment, core strength and muscle balance and flexibility. Its main aim is to tone your core and improve your posture.

At Archview Physiotherapy with offer Physio-Pilates instructed by chartered physiotherapists. These classes cater for everyone’s needs regardless of age or any previous/current injuries. Classes are instructed by physiotherapists and we keep the classes to a max of 7 people so that each client received adequate attention during the class. In an environment where the class is smaller the instructor can focus on helping you do these movements correctly, so you gain maximal benefits from the exercise.

What is the difference between yoga and Pilates?

Yoga is a type of exercise to improve flexibility and mainly promote relaxation. Pilates on the other hand is about control and is considered the best form of exercise to improve back pain and posture.

Why is Physio pilates beneficial for you?

When being instructed by a professional with a wide understanding of biomechanics, anatomy, safe principals of rehabilitation and a wide knowledge of spinal pathologies, you can be sure the class is going to be great. You will have an amazing experience knowing you are in good hands.

Archview Physiotherapy Clinic- Pilates classes

We don’t just offer pilates classes in groups. We also have 1-1 Pilates where you will get a completely personalised session to help improve areas that you specifically need to work on. This is great when returning from an injury or surgery to build back up strength and stability.

At Archview Physiotherapy, we also offer personal training and postural correction classes. For further information, please contact our reception desk on 014913228 or email us at info@archviewclinic.ie.