Physio-Pilates VS. Yoga

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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 [email protected].

Dry Needling Treatment

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Dry needling is a technique used at Archview Physiotherapy Clinic as part of treating painful muscle knots, known as myofascial trigger point knots. These needles are 8 times smaller than used for vaccinations, so they generally don’t cause pain worse than the symptoms you are already having. The aim of dry needling is to relieve muscle tightness and pain as well as improving the flexibility of the muscle. It is particularly effective in treating muscles which don’t release well through foam rolling and stretching and with muscles which fatigue fast during exercises training.

Do you ever feel like your legs are tight and heavy when you start back training?
Do you ever feel stiffness or achiness in your neck, shoulders or back after sitting for long hours?
Do you ever get tension headaches?
Do you ever feel like you stretch loads, but not sure your flexibility is not improving?
Do you ever wonder why you can’t achieve some movements or stretches in your yoga class?
Do you ever get cramps in your calves at night?
Do you have pain from teeth grinding or clenching your jaw muscles?

Dry needling has been clinically proven to be an extremely useful tool in all of these cases as well as many others.  A typical treatment lasts 30 minutes and although you may feel some tenderness after the session, you will notice an improvement almost immediately or within 24-48 hours.
Anyone experiencing pain can feel a benefit from dry needling. If you’re an athlete trying to return to sport, or you were in an accident, maybe even if you just have general muscle stiffness and achiness caused by long hours at the desk, dry needling will have a benefit. To book an appointment please contact our reception desk on 014913228 or email us at [email protected].






Written by Shannon Byrne

Ergonomic Tips

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Written by: Shannon Byrne, Sports Therapist

These ergonomic tips will help improve your sitting posture while sitting at your work desk.

Tip 1: Centre all your computer devices and ensure the top of the screen(s) are at eye level. If you have two screes, 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. We would recommend using a McKenzie Super role, which we sell at our clinic. Be aware it will take some time for your spine to adjust to the new position.

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.

At Archview Physiotherapy Clinic we can assess and treat poor posture and pain related to poor posture. We can provide you with effective ergonomic tips which you can apply to your workspace. If you have any enquiries please contact our reception desk on (01)4913228 or email us at [email protected]. We are here to help!

Sports Massage

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At Archview Physiotherapy we have a team of massage therapists working 7 days a week. Our massage therapists conduct each massage uniquely to suit the clients needs.  All our massage sessions are 55 minutes long. However, you can request a longer massage time.  Your therapist will firstly ask where your problem areas are. If you want to have extra time spent on a specific areas, such as right shoulder and mid back,  please do let your therapist know. Our aim is to make sure you get the most out of the 55 minutes with us and feel great relief! We also recommend that you let your therapist know what type of pressure you prefer –  soft, medium , deep or extra deep. With a sports massage the therapists starts off with a medium pressure to soften the knots and then will increase the pressure to deep to fully dissolve them until your back, neck and limbs feel soft and relaxed!

With a 55 minutes sports massage your masseuse will recommend that more focus is spent on areas that you are more prone to muscle overload and tightness based on the sport you play or exercises you perform. For instance; Runners usually opt for 55 minutes working on gluts, lower back and legs. Tennis players usually opt for mid back, neck, shoulders and arm muscles.  Its very important to maintain good flexibly and length in your muscles as you train so to avoid sporting injuries. A sports massage is a lovely way to treat your muscles after a long hard week of training.

We are open on Saturdays and Sundays. You can also find us on Facebook and Twitter for discount rates on massage. It’s also important to note that your massage may be claimable with your health insurance. We recommend that you contact your provider to find out if you can claim back on your massage under your medical day to day expenses. If you are applicable to claim back from your provider why not avail of it each year. Its a win win!

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Health risks associated with physical inactivity

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Most people are aware that physical activity and regular exercise is important for weight management and optimal health. What some people do not realise is that being physically inactive is considered a risk factor for several illnesses and medical conditions. Anyone can suffer negative consequences if they live a sedentary lifestyle and are physically inactive. Below are some of the negative effects of physical inactivity:

  1. Less active persons have a greater risk of developing high blood pressure
  2. Risk of developing coronary heart disease increases
  3. Osteoporosis more likely to occur
  4. Physical inactivity may increase the risk of colon and breast cancer
  5. Doubles the risk of obesity
  6. Increase chance of gallstone formation
  7. Adult onset diabetes more likely to develop
  8. Lack of physical activity can contribute to feelings of anxiety and depression.

The consequences of being inactive are sobering. However, we can all make changes and he good news is that even just 30 minutes of activity a day can change your life for the better. So Get Up and Get Active! If you would like to know how you could become more active or would like a personalised exercise programme contact one of our Chartered Physiotherapists at Archview Physiotherapy Clinic, Dublin 6 and Dublin 14 on 01 4913228 or email [email protected].

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Physiotherapy After Hip Replacement

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Hip replacements are one of the most common joint replacement procedures performed in hospitals today. They are normally performed on individuals who have a history of hip pain due to wear and tear in the hip joint. The hip is a ball and socket joint, the ball being the head of the femur (thigh bone) and the socket being the acetabulum. The ball fits snugly into the socket and is helped kept in place by ligaments, muscles and other structures. However, with the enormous amount of movement available at this joint, it can lead it wear and tear. If the wear and tear in the hip joint becomes quite painful, you may have to get a hip replacement.


There are different types of hip replacement:

  1. Total hip replacement – This involves a total replacement of the painful and damaged joint structures in the hip which artificial materials. The replacement will consist of a ball, socket and stem.
  2. Hemi replacement – This is a partial replacement of the hip joint, whereby only the ball (head of femur) is replaced. The new metal ball fits into the original socket of the hip joint.
  3. Surface replacement – This is another total replacement of the hip, however, some of the bone is spared and not replaced with artificial prosthesis. Normally, the ball is reshaped to fit into the new artificial socket.

After surgery, there is a lot of work to do. Due to pain being present in the hip for some time, the muscles are weak and tight. In order to provide the strength, control and stability that is needed around the hip, a rehabilitation program consisting of exercises and hands on techniques will be needed to get you back to normal. Find more information at The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) http://www.niams.nih.gov/Health_Info/Hip_Replacement/. This publication contains general information about hip replacement. It describes what a hip replacement is, who should have it, and alternatives to surgery. If surgery is required, it explains what the surgery involves, recovery, and rehabilitation.

If you have further questions contact one of our Chartered Physiotherapists at Archview Physiotherapy Clinic, Dublin 6 and Dublin 14 for a consultation on 01 4913228 or email [email protected].

High Heels Causing You Pain?

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It’s the middle of the festive party season and from the outside, wearing high heels might look attractive. However, on closer inspection this is certainly not the case. Wearing high heels can cause pain during and after wearing, as well as the fact that long term use can lead to long term damage.

From studies, we know that:

The pressure on the metatarsals in your increases hugely while wearing heels. This increase in pressure can lead to the development of a Morton’s neuroma. Morton’s neuroma is an aggravation of the nerve at the metatarsals and can lead to pain and/or numbness.
Due to the narrow width of high heels, the risk of developing a hallux valgus, or bunion as it is more commonly known, is increased. This can lead to overall cramping in the foot as well as a deformation.
While wearing high heels, the Achilles tendon is left in a sustained shortened position. This can lead to an altering in your foot mechanics and may also make you more likely to develop acute injuries such as ankle sprains or calf tears.
Wearing heels also leads to an increase in pressure around the knee. In some cases up to as much as 26%. So if you suffer from knee pain, maybe you should leave the heels at home in the wardrobe!
With all this in mind, maybe we should all limit the amount of time we spend in high heels and give our feet some TLC!

If you are experiencing pain from wearing high heels contact one of our Chartered Physiotherapists at Archview Physiotherapy Clinic, Dublin 6 and Dublin 14 for a consultation on 01 4913228 or email [email protected].

Muscle Cramps Driving You Mad?

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Nearly everyone has had or will experience a muscle cramp at some point. Muscle cramps are painful and involuntary muscle contractions that can occur suddenly and can be temporarily debilitating. Cramps can occur at rest, or during or after exercise. Muscle cramp either during or immediately after exercise is commonly referred to as “exercise associated muscle cramping”. This can be painful, spasmodic and involuntary contractions in muscle that occur immediately after exercise. Cramps are not specific to environmental conditions such as exercise in the cold or heat, but many people find that they suffer more cramps at this cold time of year. The most common site for cramps in the body is the calf.

The treatment of cramp can include passive stretching for 20-30 seconds. There is no proven strategies for the prevention of exercise induced muscle cramping but regular muscle stretching, correction of muscle imbalances and posture may be helpful. To help prevent cramps you should make sure you are well hydrated by drinking plenty of fluids, especially if you’re exercising. Warm-up and stretch before and after using a muscle for a long period of time. If you’re inclined to get muscle cramps at night, you can also stretch for a few minutes before sleep. A lack of electrolytes such as sodium, potassium, magnesium or calcium can also lead to muscle cramps. Individuals taking diuretics may be more likely to lacking these essential electrolytes and should ask their doctors if they are experiencing cramps. Sports drinks can help replenish electrolytes, however look for ones that don’t have lots of added sugars or artificial flavours/sweeteners. Coconut water is a great sports drink alternative.

Remember if your muscle is cramping, stop the activity that triggered the pain and gently stretch/massage the muscle, holding the stretch until the pain improves and rehydrate!! Dry needling is very effective for relieving tightness and cramps in the calf and foot. If you are suffering from persistent cramps contact one of our Chartered Physiotherapists at Archview Physiotherapy Clinic, Dublin 6 and Dublin 14 for a consultation on 01 4913228 or email [email protected].

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Sit-up Exercise – Anatomy of Core Strengthening

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Many people engage in core strengthening to get those infamous abs or the much sought after six-pack! Your core acts as a stabiliser and helps transfer forces placed on the body. The core can be trained in isolation doing crunches or back extensions,  and with functional movements like deadlifts, overhead squats, and push-ups. There is not just one single muscle responsible for your core strength, the abdominal region is composed of several key muscles that contribute to core function. These include the obliques, transversus abdominis and rectus abdominis among others. Check out this great video which demonstrates the key muscles at work during the sit-up exercise and visualise your muscles as you work out!!

Obliques: Rotate your torso and work with the transversus abdominis to support your centre during movement.

Rectus Abdominis: The contracted rectus abdominis form the “six-pack.” While it helps stabilise your core, its main function is to flex or curl the trunk.

Transversus Abdominis: This deep muscle acts like an internal weight belt wrapping laterally around your centre.

Psoas Major/Iliacus: These hip flexors lift the thigh toward the abdomen and limit excess movememt of the hip.

Erector Spinae: These muscles straighten the back and support the spine along with the multifidus muscle.

 

Protecting your bone health

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Your bones are essential in keeping you upright and moving around. They support your body. They act as attachments to allow your muscles to move. As your bones are so important, it is essential that you treat them right. You only get one set!

Facts:

  • It is more common for women to suffer from ill bone health. One in two women over 50 will suffer from a fracture due to osteoporosis (weak/brittle bones) in their lifetime, versus one in five men.
  • The first sign of osteoporosis is usually a fracture.
  • Common fracture sites can include the wrist, hip and spine
  • In Ireland in the year 2010, there were nearly 4600 hip fractures.

It is so important that your bone health is a priority before it becomes too late.

Key things to help keep your bones healthy include:

  • Participating in weight bearing activities and exercises.
  • No smoking – the chemicals in cigarettes can cause accelerated bone loss.
  • A good balanced diet – constant dieting can cause an increase in bone loss.

If you suspect that you may be suffering from osteoporosis, it is important that you ask your GP for a referral for a DXA scan. A DXA scan measures your bone density and lets you know if you have normal done density, osteopenia (below normal but not osteoporosis) or osteoporosis.

If you have osteoporosis:

Make out a personalised treatment plan with your GP and your physiotherapist. You will need to participate in weight bearing exercise every day for the rest of your life. Weight bearing exercise can be something as simple as walking. Be careful when it’s icy or slippy out. Or if you are walking on uneven surfaces. It’s important to try and prevent falls because your bones are fragile and susceptible to fractures.

If you are having problems with osteoporosis or your bone health, do not hesitate to contact one of our chartered physiotherapists at Archview Physiotherapy Clinic, Dublin 6 and Dublin 14 for a consultation on 01 4913228 or email [email protected].