Anterior Cruciate Ligament (ACL) Injury

Anterior Cruciate Ligament (ACL) Tear

The Anterior Cruciate Ligament (ACL) Injury

What is an Anterior Cruciate Ligament (ACL)?

The anterior cruciate ligament, also known as the ‘ACL,’ is a ligament that provides stability to the knee joint. If the anterior cruciate ligament is damaged, it results in an anterior cruciate ligament injury. Following an ACL injury, physiotherapy is a must-have treatment.

How does an anterior cruciate ligament injury happen?

A twisting movement with the foot planted on the ground is the most typical way to cause an ACL injury. A direct hit to the knee or bending the knee incorrectly can also harm the ACL.

What are the symptoms of an anterior cruciate ligament injury?

When the ACL is totally torn, there is often an audible ‘popping’ noise and the sensation of something moving out of and back into place within the knee joint. Pain is common in the initial few minutes following an injury and normally goes away soon. If you try to run or do a twisting manoeuvre while standing, the injured knee may collapse. Within the first few hours, there is usually a lot of swelling.

Patients who suspect they have torn their ACL should schedule a physiotherapy evaluation as soon as possible. To identify if your ACL has been injured, several tests can be conducted. If necessary, your physiotherapist may refer you for an MRI scan of your knee or to an orthopaedic surgeon. Physiotherapy is necessary after an ACL injury, whether reconstructive surgery is performed.

To book an appointment with one of the team from Archview Physiotherapy Pain and Sports Injury Clinic, please call 014913228 or you can book online via our website www.archviewclinic.ie Located in Ranelagh, Dublin 6.

Post-Marathon Recovery

Women recovering after a run

There are a number of steps to follow in order to improve your marathon recovery.

Hydrate: This is the first thing you need to do after you complete your race. For every pound lost during the race, 700mls of water should be replaced over the next 2-6 hours.

Keep moving: It is recommended to keep moving for at least 30 minutes after you complete the race, to help prevent muscle stiffness caused from a build-up of lactic acid.

Keeping warm should be a primary consideration as well. To avoid acquiring a cold, change into dry, warm clothing as soon as possible after the race.

To Stretch or Not to Stretch: Light static stretching of quads, hamstrings, calves and gluts in particular is recommended to help reduce overall lower limb stiffness (a hold of 10-30 seconds)

Nutrition: After clocking all those miles, a big mac meal or salty foods may seem appealing but for best recovery, opt for meals high in carbohydrates such as breads, bagels, pastas, banana’s, energy bars and granola. Eating foods high in protein is also important for example meat, cheese and/or protein shakes. Don’t forget an electrolyte drink.

Massage post-race: Massage is very beneficial following a marathon to help reduce overall body stiffness. General guidelines suggest waiting 24-48 hours post-event.

Working out post marathon: Light sessions that focus flexibility is recommended for the few days post marathon.

What if your pain lasts longer than a week: It’s a good idea to see a physiotherapist, physical therapist and/or sports therapist if you continue to have strange pain problems immediately after the marathon.

You should find your marathon recovery goes smoothly, however, if you require a post marathon assessment, please don’t hesitate to contact Archview Physiotherapy Pain and Sports Injury Clinic, Dublin 6 by calling 014193228 or you can book online via our website www.archviewclinic.ie

Marathon Preparation

Marathon start

Marathon Training: Archview Physiotherapy Clinic Can Help!

The key to great race day is starting with good marathon preparation. Archview Physiotherapy Pain and Sports Injury Clinic offers experienced sports clinicians, specialising in physiotherapy, physical therapy, sports therapy, massage therapy, personal training and more. Allow a team of professionals help you get into optimum form for your upcoming marathon.

How We Can Help

The Benefits of Physiotherapy, Physical Therapy, Sports Therapy

Professional athletes have a complete team of experts working to help them achieve their goals, and ensuring their marathon preparation goes well. Their teams will include physiotherapists, physical therapists, massage therapists, nutritionists, doctors, and sports psychologists, in addition to their coach. While the average marathon runner won’t be able to afford such a crew, a well-trained physiotherapist, physical therapist, or sports therapist can be extremely beneficial to their overall performance by providing an individualised program of specific stretches and strengthening exercises to help them get through the challenging training program. They will also be able to help prevent old injuries may become a problem for you while training. 

Poor foot biomechanics, poor running style, weak muscles, joint stiffness, areas of poor flexibility, and general posture can all be identified with a full physical analysis of your body and running stride. A programme that targets any weak places will assist in improving strength, endurance, and flexibility, resulting in better performance and fewer injuries all of these are essential for you marathon preparation.

To book a consultation with one of our team please visit our website www.archviewclinic.ie or book an appointment by calling 014913228. Located in Ranelagh, Dublin 6. We look forward to helping you in achieving your goals! 

Common Marathon Injuries

Athlete holding their lower leg

Below are some of the most common marathon injuries we see here in at Archview:

Achilles Tendinitis

The Achilles tendon is a strip of tendon tissue that joins the calf muscles at the rear of the lower leg to the heel bone. It’s a typical problem among athletes who run or jump in their training, and it’s especially prevalent during marathon preparation. Overuse, tight calf muscles, and insufficient footwear are all factors that can contribute to Achilles’ tendinitis. This disorder can be treated with rest, ice, or heat packs at first. However, physiotherapy, dry needling and corrective insoles or better runners can help with this disorder.

Plantar Fasciitis

Inflammation of the plantar fascia, a band of tissue that connects the heel bone to the toes and maintains the arch of the foot, is one of the most prevalent causes of heel discomfort. It is mainly caused by overuse. It’s commonly linked to high arched or flat feet, and it’s made worse by wearing the wrong shoes. A physiotherapist can treat and provide specific strengthening and stretching exercises to help ease this problem.

Muscle Injuries

Strains are muscle tears that develop when muscle fibres are overused, strained, or exercised past their limits. Muscle strains and injuries in the hamstrings, lower leg muscles, and lower back are common and cause a lot of pain. A physiotherapy program might help to condition the muscles that are damaged.

Runner’s Knee

Patellofemoral syndrome, popularly known as runner’s knee, is primarily caused by overuse.  Specific running styles and poor foot control can also play a role. Runner’s knee causes pain at the front of the knee, beneath or behind the kneecap (patella). It is produced by the posterior surface of the patella colliding with the femur. Rest, special stretches, and exercises recommended by your therapist, as well as wearing the proper footwear, can help you overcome this painful illness.

Shin Splints

Shin splints is a catch-all term for pain in the shins that is commonly caused by overuse of your shin muscles. It could be caused by medial tibial stress syndrome, which happens when the lower leg muscles pull on the periosteum, generating painful sensations. Overuse or overloading are the most common causes of shin pain, although it can also be caused by insufficient muscular flexibility or poor foot biomechanics. Rest, conditioning, and stretching before and after training, as well as physiotherapy, dry needling, corrective insoles, and sports massage, can all aid in recovery.

Stress Fractures

Long-distance running puts a lot of strain on the bones, which can lead to stress fractures in some circumstances. Small hairline cracks can develop in bones such as the tibia, fibula, femur, metatarsals, and navicular bones, can form. Stress fractures can be excruciatingly painful and not left untreated.

Our team at Archview Physiotherapy Pain and Sports Injury Clinic are specialists in the field of sports injuries. They are experienced in treating common marathon injuries. To book an appointment with one of our team, please visit our website www.archviewclinic.ie or call 0141913228. Located in Ranelagh, Dublin 6.

Preventing Hamstring Injuries

Dry needling of hamstrings

Is there any way of preventing hamstrings injuries? We are often asked how to avoid or reduce your chances of getting a hamstring injury. It’s possible. People with excellent hamstring flexibility and strength (particularly eccentric strength) are less prone to injure their hamstrings, according to research. 

When your muscle contracts while lengthening, it is said to have eccentric strength. Although difficult to perform, the Nordic eccentric hamstring exercise has been demonstrated to reduce the occurrence of hamstring strains in elite athletes.

Agility exercises, such as the single leg hop and drop jump, can also help preventing hamstring injuries. Jumping, running, and performing high-speed starting and stopping can all help to train the hamstrings to work effectively in sports.

Good mobility, muscular control of the hamstrings and associated muscles, and agility may have a preventive impact. Working with your physiotherapist or sports therapist will help reduce your risk considerably of a hamstring strain or reoccurrence.

Dry needling is a very effective way to improve flexibility of your hamstring and to remove muscle knots that are impacting on your overall hamstring strength and endurance. This is a very effective modality use at Archview Physiotherapy Clinic by many of our clinicians.

To book an appointment with one of the team from Archview Physiotherapy Pain and Sports Injury Clinic, please call 014913228 or you can book online via our website www.archviewclinic.ie Located in Ranelagh, Dublin 6.

How Long Does It Take Hamstring Injuries to Repair?

How Long Does It Take Hamstring Injuries to Repair?

Athlete holding his hamstring

Hamstring strains can be one of those nagging injuries. Healing rates depend on the grade of injury and many other factors. Most hamstring strains will reoccur within the first year of injury if they are not rehabbed properly. It is for this reason, that you should see a physiotherapist, physical therapist and /or sports therapist for a physical assessment to minimise re-injury.

How Severe is your Hamstring Strain?

Grade I: The muscle fibres are merely overstretched, with microscopic tissue tears possible. A grade I muscular strain usually has no visible symptoms. There is pain and limited motion.

Grade II: Partial hamstring muscle tears with considerable oedema and bruising.

Grade III: Full thickness ripping of the muscle tissue, causing substantial discomfort and loss of movement, as well as swelling and bruising in the back of your leg.

Immediate management of acute hamstring strains revolve around the PRICE principle, as for all soft tissue injuries. We should Protect, Rest, Ice, Compress and Elevate. Treatment for hamstring tears must address all intrinsic and extrinsic variables that contribute to injury to limit the likelihood of recurrence. To get an accurate diagnosis and establish a comprehensive treatment program, our Physiotherapists, Physical therapists, or sports therapists will conduct a thorough history and examination.

Our team at Archview Physiotherapy Pain and Sports Injury Clinic are specialists in the field of sports injuries. To book an appointment with one of our team, please visit our website www.archviewclinic.ie or call 0141913228. Located in Ranelagh, Dublin 6.

Hamstring injuries

Athlete holding their hamstring

Archview Physiotherapy Pain and Sports Injury Clinic has a team of skilled clinicians such as physiotherapists, physical therapists, sports therapists who specialise in sports injury treatment. One of the most common sports injuries we see in the clinic are hamstrings.

Hamstring injuries are an extremely common soft tissue injury seen in field sports such as hockey, football, hurling, soccer, and rugby. Some research suggests that injured hamstrings account for as much as 17-25% of all GAA injuries at inter-county level. Runners, footballers, and even brisk walkers are all susceptible to injuring their hamstring.

Symptoms:

A hamstring strain can cause a variety of symptoms. These include:

  • Pain in the back of your thigh, either behind your knee, in the muscle belly, or near your buttock
  • Difficulty fully straightening your knee without pain
  • Difficulty taking large steps or walking quickly, or pain with climbing stairs
  • Difficulty and pain with running

Risk of hamstring injuries:

  • Prolonged sitting postures – e.g., desk job, driving
  • Muscle imbalance – weak gluteal muscles and/or hamstrings
  • Reduced flexibility
  • Inadequate warm up 
  • Reduced fitness level

If you feel you may have a hamstring strain or injury and would like to arrange a consultation with one of our physiotherapists or sports therapists, please call 014913228 or book online via our website www.archviewclinic.ie Located in Ranelagh, Dublin 6.

Sports Massage for Marathon Training

Marathon Training and the Benefits of Sport Massage

Therapist performing sports massage on hamstring

Regular sports massage should be incorporated into the marathon training regimen as a requirement rather than a luxury.

Sports massage therapy has a variety of physical and psychological advantages:

  • Decreases overall muscle tightness
  • Targets specific areas of muscle tightness that could give rise to an injury
  • Helps maintain and condition muscle tissues
  • Decreases the recovery time between training sessions
  • Prevents adhesions forming in the muscles from micro-trauma, caused by over-training
  • Reduces pain and inflammation
  • Promotes improved circulation
  • Relaxation – an often overlooked but extremely important part of training

At Archview Physiotherapy, we have a team of physical therapists and sports therapists who perform our sports massage treatments. To book an appointment with one of the team, please visit our website www.archviewclinic.ie or call 014913228. Located in Ranelagh, Dublin 6.

Calf Pain

Do you suffer from calf pain or discomfort?

The calf muscle is made up of two different muscles. These muscles are the gastrocnemius and the soleus muscles. The join to form the Achilles tendon which inserts into the heel. Some common calf complaints patients attend Archview Physiotherapy Clinic with include calf cramps, muscle strains, Achilles’ tendinitis, compartment syndrome, plantar fasciitis.

Some tips for preventing calf pain and injuries:

  • Warm up before exercise
  • Stretching / Strengthening to help with calf strength and endurance
  • Wear good quality shoes
  • Stay hydrated
  • Avoid prolonged sitting / lying in bed
  • Massage therapy and dry needling therapy can also help maintain good tissue length

At Archview Physiotherapy, we provide treatments to ease calf pain, such as:

  • Deep tissue massage
  • Sports massage
  • Trigger point release
  • Laser
  • Dry needling
  • Orthotics or prescription insoles
  • Stretching and strengthening exercises

To book an appointment with one of our team at Archview Physiotherapy Pain and Sports Injury Clinic, please call 014913228 or book online www.archviewclinic.ie. Located in Ranelagh, Dublin 6.

Sports Massage

sports massage

Sports massage is a hands-on technique used by our therapists at Archview Physiotherapy Clinic, Ranelagh. It involves applying pressure to your muscles by using different stroke techniques in a kneading-like motion. This form of massage can be highly beneficial to many people. There is a common misconception that this only applies to professional athletes. This could not be any more misleading! You can enjoy the many benefits even if you do not play any sports. In fact, if your role involves a lot of sitting down, a sports massage might be the very thing you need!

When to get a sports massage?

If you are suffering from tight and sore muscles, a sports massage might be a perfect remedy for your issues.

What conditions can be helped?

  • Sore muscles
  • Pain & aches
  • Headaches
  • Pain reduction
  • Recovery
  • Injury prevention
  • Reduced stress levels
  • Post-race/workout recovery

Is sports massage painful?

Your therapist will use varying techniques to achieve reduced muscle tension and improved muscle flexibility. They will vary between medium to deep pressure, but our therapists will work with you to ensure that the experience is a pleasant one so do not worry we will work around your own preference and pain threshold.

Benefits include:

  • Improved blood circulation
  • Increased muscle flexibility
  • Improved joint range of movement.
  • Improved tissue quality and reduced muscle tension
  • Relaxation and recovery
  • Improved performance

To book an appointment with one of our massage therapy team at Archview Physiotherapy Pain and Sports Injury Clinic, please call 014913228 or book online www.archviewclinic.ie.