Foam Rolling Exercises

Foam Rolling Exercise Range of Motion Physical Therapy Dublin

At Range of Motion Physical Therapy Clinic in Lucan I would always advise athletes to use a foam roller a couple of times a week. Working with triathletes and runners on a regular basis I would recommend integrating Foam rolling exercises into their stretch routine.

Foam rolling helps stretch muscles and tendons while also breaking down soft tissue adhesion and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self sports massage, break down trigger points, and soothe leg pain, neck pain, shoulder pain, back aches and tightness, while increasing blood flow and circulation to the soft tissues.

Foam Rolling Lower Body Video:
It is advisable to use the foam roller a couple of times a week in conjunction with your stretching routine. Click below for a good link to foam rolling lower body!!



Knee pain

Knee Pain Range of Motion Physical Therapy

Knee pain can be a result of a number of different issues, this month I have seen quite a few clients with knee pain, at Range of Motion Physical Therapy Clinic Lucan.

For the purpose of this blog I am going to talk about chondromalacia patellae, the most common cause of chronic knee pain. The condition is also called the patellofemoral syndrome (PFS).

PFS is softening of the cartilage beneath the knee cap (the patella) which results in small areas of breakdown and pain around the knee. Instead of gliding smoothly over the knee, the knee cap rubs against the thigh bone (the femur) when the knee moves.The changes can range from mild to complete erosion of the cartilage.

The symptoms of PFS are generally a vague discomfort of the inner knee or area around the patella, aggravated by activity (running, jumping, climbing or descending stairs) or by prolonged sitting with knees in a moderately bent position (driving)

The causes: the patella (kneecap) is normally pulled over the end of the femur in a straight line by the quadriceps (thigh) muscle. Patients with PFS frequently have abnormal patellar “tracking” toward the lateral (outer) side of the femur. This slightly off-kilter pathway allows the under surface of the patella to grate along the femur causing chronic inflammation and pain.

How is PFS treated? The primary goal for treatment and rehabilitation of PFS is to create a straighter pathway for the patella to follow during quadriceps contraction.

- Selective strengthening of the inner portion of the quadriceps muscle will help normalise the tracking of the patella along with stabilising additional hip muscles (Glutes) and core strengthening work.

- Reviewing any changes in training prior to PFS pain, as well as examining running shoes for proper biomechanical fit and it is critical to avoid repeating the painful cycle.

- Stretching and strengthening the quadriceps and hamstring muscle groups is critical for an effective and lasting rehabilitation of PFS.

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Dry Needling

Integrative Dry Needling.

I am offering my clients Integrated Dry Needling techniques, I have completed a Dry Needling course with The American Dry Needling Institute.

What is Dry Needling:

Dry Needling is used to treat pain and dysfunction caused by myofascial pain and muscle problems. Dry needling is a scientifically proven form of treatment to treat trigger points. A needle is inserted into the skin and muscle directly at the myofascial trigger point.

What happens:

There is very often a local twitch response when the needle is inserted into the muscle, this helps relax the contracted muscle fibers (Trigger Point) thus reducing the pain and tightness the muscle is causing.

What is Myofascial Pain:

Myofascial pain is the name given for pain that comes from muscles and soft tissues. When muscles are under stress or injured they can develop areas of tightness or knots. These knots are called trigger points. Trigger points are classed as latent – just tight areas in the muscle, or active where they can cause pain in the body.

Active trigger points can be painful, and refer pain into different parts of the body.

Latent trigger points are not be as painful, but they do cause muscle tightness which can lead to muscle imbalance.

Benefits of Dry Needling:

  • Dry needling is a scientifically proven form of treatment for Trigger Points
  • Dry Needling can dramatically reduce Muscle tightness and associated pain
  • Dry needling triggers a non specific local and systemic response which restores health (homeostasis) and removes or reduces stresses on the body
  • Dry Needling technique treats Myofascial and Musculoskeletal pain, particularly when integrated with other physical therapy manual techniques
  • Dry needling has been recommended in EU Guidelines, NICE Guidelines for treatment of low back pain
  • Dry needling can work as a non specific physiological therapy whereby the needle creates a lesion in the soft tissue thus stimulating the PNS and CNS. This stimulation results in a physiological reaction such as an anti inflammatory, immune reaction and lead to a reduction in pain and self healing.



To whom it may concern;

I would highly recommend Andy Tully, Range of Motion Physical Therapy. I contacted him early one morning in severe pain and he was able to fit me for a same day appointment. I found Andy to be professional, friendly and very knowledgeable. He was able to assess my injury and provide massage, advice, exercises and stretches to help me.

I found his service to be exceptional – he even sent a text at the weekend to see how I was doing and emailed me the detailed instructions to make sure I was doing the exercises correctly.

I would not hesitate to recommend Andy to my family, colleagues and friends.

Stuart McGlynn.

Sunflower Design, River Forest, Leixlip, Co Kildare


To whom it may concern,

I went to visit Andy for lower back pain, having strained my back playing golf, the low back pain had confined me to my bed. Andy was able to see my very quickly, he diagnosed the problem quickly, and started treating my problem using dry needling and other techniques. He also put together an extensive rehabilitation programme to fix the problem and ensure the problem wouldn’t come back. Andy was very knowledgeable and I would have no problems recommending Andy.

Keith Davis

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Benefits of sports massage

Benefits of Sports Massage

Benefits of a sports massage.

By definition you have pushed your body hard in training, your muscles need looking after and your flexibility routine is probably not enough to get the most out of your muscles.

When you train or compete you consume energy. Body cells are starved of fuel and nutrients such as glucose and catalyst nutrients like B vitamins which help drive the enzymes that release the energy from your muscles. The nutrients necessary to make messenger molecules like neurotransmitters, or carrier molecules like insulin, are also depleted. So every moment your body is in a stressful state or tense you are using up valuable nutrients.

Every single muscle cell that you hold in tension, even when asleep, is consuming energy, B vitamins, C Vitamins, Calcium and Magnesium just to stay in that state of tension. This will lead to an increased risk of cramping and a loss in performance. Athletes who are looking to improve performance and increase their competitive edge do so by adopting a training schedule increasing the level of training and thereby subjecting the body to gradual and controlled overuse. It is this overuse that may often create problems and imbalances in the soft tissues. If these are ignored and allowed to become chronic, they will not only hinder the athlete’s rate of improvement, but also in many cases their performance may well suffer and ultimately the athlete may be susceptible to developing more conditions that are serious. Certainly if they are unable to perform at their best, they may be more at risk from other more traumatic forms of injury.

How does sports massage differ from normal massage?

Sports massage is a deeper form of soft tissue massage which uses specific techniques to treat physically active individuals, who may be more vulnerable to injury because of the stresses placed on the body by their sport. The physical therapist can also advise on stretching or strengthening exercises as appropriate to work in conjunction with treatment.

How can sports massage help you?

Sports massage is particularly effective in treating minor soft tissue problems, relieving niggling aches and pains before they develop into more serious overuse injuries. It is also great in the pre-event situation, whether your needs are for relaxation or stimulation, and in post-event relaxation and recovery. Finally, it is good for the general relief of stress and tension and for fatigue, whether this is occupational, recreational or sporting.

If you have never had a sports massage you need to give your body the best opportunity for the event you have been preparing for call us at Range of Motion Physical Therapy Lucan to make an appointment.

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