Calf Strain Treatment

At ServiceYourBody.ie Physical Therapy Clinic Lucan we have had a number clients presenting with a calf strain in the past few weeks, with this in mind I decided to write a guide on how to manage a calf strain.

The calf is made up of two main muscles in the lower leg: gastrocnemius or soleus, these are strained when they are stretched beyond their ability to withstand the tension. This strain can result in small tears to the muscle fibers or, in a severe injury, a complete rupture of the muscle fibers. There may also be bruising and swelling of the lower leg.

A calf strain can happen as a result of sudden acceleration or change of direction while running.

Calf strains are typically graded as follows:

Grade 1 Calf Strain: The muscle is stretched causing some small tears in the muscle fibers. Full recovery takes approximately two weeks.

Grade 2 Calf Strain: There is partial tearing of muscle fibers. Full recovery takes approximately 5-8 weeks.

Grade 3 Calf Strain: This is the most severe calf strain with a complete tearing or rupture of muscle fibers in the lower leg. Full recovery can take 3-4 months and, in some instances, surgery may be needed.

Calf Strain Treatment:

The first treatment is R.I.C.E. (rest, ice, compression, elevation). Wrap the calf and keep it elevated for the first 24 hours to reduce swelling. Ice the calf for 2 mins then remove the ice for 2 mins, repeat in blocks of 20 mins.

Typical rehab for a calf strain depends upon the severity of the injury, and includes the following.

Rest the Muscle. Avoid impact activities that cause pain and excessive stretching (no running, jumping, or weightlifting). Do not return to your sport until you are pain-free.

Dry needling can be very effective in speeding up recovery by increasing blood flow to the muscle to repair the tear.

Massage also helps realign muscle fibers, breakdown scar tissue and speed up repair of damaged muscle fibers.therband-plantarflexion

Strengthen the Muscle: When the acute pain has eased you can start strength exercises for the muscle, some early stage exercises include thera band exercises i.e. wrap exercise band around your toes and press foot away against resistance and then slowly return to the start position. Do 10 reps, rest and repeat 5 to 10 times.

Over time you can progress to the Calf Raise Exercise both double and single leg raises. These should be followed by gentle stretching. As the calf strength improves you can add in some plyo exercises to increase load in the calf e.g. Hoping, Skipping, Lunging and Squats.

If you wish to return to running it is important to ease your way back into running so as not to re injury the muscle, while also allowing the muscle to adapt and change to the extra load. A good program to follow is a walk/run program e.g. 2min Walk followed by 2min Run and slowly increase the run time over a number of weeks.

As you get back into regular training it is important to include regular stretching and flexibility program to gain range of motion and prevent future calf injury. A Foam Roller is a great tool to use to perform self-massage to reduce scar tissue formation and improve blood flow to the area.

ServiceYourBody.ie Physical Therapy Clinic Lucan goal of rehab is to return our clients to normal activity as quickly as possible without any long-term effects. If you return too soon, you risk developing a chronic injury. Keep in mind that everyone recovers at a different rate, and your rehab needs to build over time so you don’t re injure yourself. Patience is key to rehabing a calf strain injury.


Full Body Maintenance & Injury Prevention Series

At ServiceYourBody.ie Physical Therapy Clinic Lucan we have created a range of Body Maintenance and Mobility videos, they are short demonstration videos using Pilates and Mobility exercises to target Abs, Glutes, Upper body and Shoulders. Included in the series is an injury prevention mobility video focusing on Hips, Back and Shoulders.

The videos can help reduce the risk of sports injury, strengthen core muscles and reduce postural aches and pains.

Check out the videos below and try each of them, you can rotate them through-out the week giving you a full body maintenance and injury prevention workout.

 

Abdominal Series: Uses a variety of core exercises to target the abdominal muscles to help with core strength and activation.

https://youtu.be/8Q_Oql-NEos

 

Glute Series: The glute series targets hips and specifically glutes, great for any of you that run or cycle, strong glutes helps to protect against knee, leg and hip injuries.

https://youtu.be/gE3zs3EYvS0

 

Upper Body & Shoulders: This series assists with upper body posture. If you are an office worker and spending hours at your desk this series will work upper body postural muscles and shoulders to prevent postural aches and pains.

https://youtu.be/bVclkqDuR_A

 

Full Body Mobility: This video is a combination of mobility exercises and streteches that can be used either as a warm up or cool down after a training session. The exercises are designed to help increase hip, back and shoulder mobility to help reduce the risk of injury or postural related aches and pain.

https://youtu.be/CAlXz2Vb37g

Please contact us at ServiceYourBody.ie Physical Therapy Clinic Lucan if you would like to learn more or attend one of our classes.


Injury Prevention Screening and Sports Massage Offer

Are you embarking on a season of Triathlon or Training for an up-coming Marathon?

 

Are you worried about Sports Injuries and Over-use injuries?

 

 We are offering a 5 month program which includes an Injury Prevention Screening and a 30 min Body Maintenance Sports Massage

 

Boost your performance by maintaining your body in good working withServiceYourBody.ie Physical Therapy Clinic

order through our Injury Prevention Screening and Body Maintenance Sports Massage offer

 

5 x 60 min FMS & Sport Massage Session for ONLY €200 (20% Discount)

 

Functional Movement ScreeningMovement: Movement quality is essential to reducing your risk of injury and reaching optimal levels of performance.

Systematic Approach: A recognised screening system of your movement to provide an effective program of corrective exercises.

Exercises: A 5 month program of tailored corrective exercises to address any Movement or Strength issues that arose during your screening.

 

i-heart-sports-massage3

Relieves muscle tension
Improves flexibility and mobility
Improves Performance
Prevents Injury
Increases blood flow and healing
Breakdowns scar tissue
Removes waste products
Stimulates the nervous system

 

Simply contact us ServiceYourBody.ie Physical Therapy Clinic Lucan  to book your Injury Prevention Screening and Body Maintenance Sports Massage in April, you will also be given your first tailored corrective exercise.

We will then book the remaining sessions from month to month till August.

During each of these sessions you will be given your follow up Corrective Exercise and 30 min Sports Massages.

Contact us to book your Injury Prevention Screening and Body Maintenance Sports Massage offer 086 8318931

 


We are Re-branding!!

Are you constantly being Injured and in Pain?

Would you like to break this cycle?

We help our clients maintain their bodies in good working order...

 

Injury is a sure-sign of overextending the body, resulting in a breakdown that could have been avoided through good body maintenance. 

Why wait until it is to late and you are in pain? Maintain your body with us, and feel the benefits of a well-tuned, healthy body!

Injury Cycle

 

Over the past 5 years we have seen a pattern were our clients come to us when they are in pan. We are constantly trying to encourage clients to maintain their body's in good working by having it serviced regularly.


With this in mind we have re-branded asServiceYourBody.ie and developed a maintenance program that fuses 3 different elements (Core Strengthening, Mobility and Flexibility) into One Dynamic program to create a highly effective body maintenance.

Our maintenance program incorporates classes that develop great Core Strength, Flexibility and Mobility. The program is designed to work for everyone, whether you are training to a high level or just trying to stay pain free from having to sit at their desks for 8 hours a day. 

WhySYBAt ServiceYourBody.ie we can ensure you a Pain and Injury Free Body through our combined services of Injury Treatment and Injury Prevention Body Maintenance Programs.

If you are unlucky enough to be injured or suffer from pain, we will be here as always to help resolve your pain and work together to get you back to your pain free state.

Get yourself down to us today for your body's well over due service, and start your body maintenance program.

 

ServiceYourBody

Our Body Maintenance Services and Programs will help improve core strength, joint mobility and flexibility, the key elements to Injury Prevention.

Contact us today to Service Your Body 086 8318931


Stress and Tension Relief through Exercise

We put together this blog on "Stress and Tension Relief through Exercise", in this blog we explain what stress is, how it impacts the body and what you can do to help Stress and Tension relief through exercise.

We have also included videos with simple stretches you can do at your desk and a longer relaxation exercise video you can do at home, a couple of times a week.

A 2014 study on absenteeism by the Small Firms Association found that absenteeism cost small businesses over €500 million a year.

It found that 4,052,222 days were lost last year of which 21% were due to Anxiety/ Depression (14%) and Stress (7%)

What is Stress?

Stress is the body's reaction to any change that requires an adjustment or response.

The body reacts to these changes with physical, mental, and emotional responses.

Stress is a normal part of life. Many events that happen to us and around us put stress on our body.

You can experience stress from your environment, your body, and your thoughts.

Stress can be positive, keeping us alert and ready to avoid danger. Fight or Flight!!!

Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds.

Stress that continues without relief can lead to a condition called distress. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping.

Stress also becomes harmful when people use alcohol, tobacco, or drugs to try to relieve their stress. these substances tend to keep the body in a stressed state and cause more problems.

Stress and Tension Relief through Exercise:

the body produces Adraline and Cortisol when under stress, the body then must use up these hormones to regulate the hormones in the body, this can be done through exercise. If these hormones remain in the body due to lack of activity it can lead to a build up of stress and muscle tension. Regular exercise is one of the best ways to manage these hormones. Walking is a great way to get started and stretching can also relieve muscle tension. Everyday activities such as housecleaning or gardening can reduce stress. Any exercise helps to reduce adrenaline and cortisol from the body which will not happen sitting at your desk.

Benefits of Exercise on Stress:

  • Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol.
  • Exercise stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.
  • Exercise and sports also provide opportunities to get away from it all and to either enjoy some solitude or to make friends and build networks
  • Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar.
  • Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia (memory loss). Exercise slows the aging process, increases energy, and prolongs life.

 

10 min Desk Stretch:

http://youtu.be/-HC46hj2cBQ

20 min Relaxation and Stretch session:

http://youtu.be/2gZzU1vbYEE

Other ways to Avoid Stress

Stress is a part of life, and you can't always avoid it. But you can try to avoid situations that can cause it, and you can control how you respond to it.

Manage your time: find the time for more of the things you want and need to do. Managing your time can make your life easier, less stressful, and more meaningful.

Look at your lifestyle: Find a balance between personal, work, and family needs.

Get enough sleep: Your body recovers from the stresses of the day while you are sleeping.

Adopt healthy habits: Eat a healthy diet, limit how much alcohol you drink, and don't smoke. Staying healthy is your best defence against stress.


Range of Motion February Newsletter

Check out this months offer and some great blogs on Knee Pain and Low Back Pain.


Don't forget to sign up for this months block of Pilates Classes, all levels catered for.

Refer a Friend in February
Refer a friend to us in February and get 20% off your next visits.Refer a Friend in February for any of our Injury Treatment and Deep Tissue Massage services.We will happily give you and your friend 20% off your next appointments i.e. (€15 off €50),

Click link for more details.

Pilates Classes.

The year is already flying by, we have one week left of the current block of Pilates.

Our next phase of Pilates classes start18th February 2015

Beginners class 7 - 8pm
Intermediate class 8 - 9pm.

Classes are held at Lucan Leisure Centre, Griffeen Park, Lucan
6 week block €60, book your place early as they sell out quick, max 12 places per class.

Call 086 8318931 tobook today!!

Knee Pain &
Low Back Pain

Check out the couple of Blogs we wrote over the last month.

We have covered some great exercises to help with knee pain and injury.

The exercises target the Glutes and Quads to help strengthen the knee and assist with knee alignment.
Knee Pain and Knee Injuries Blog

We also put together a great video to assist you with Low Back Pain.

The pilates exercises in the video help relieve your Low Back Pain and help to strengthen the lower back muscles to give long term relief.
Back Pain is No Joke Blog

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Unit A Gandon Mews
Lucan
Co Dublin 01 6283827 / 086 8318931

 


Refer a Friend in February

Refer a Friend Month @ Range of Motion Physical Therapy

 

Refer a Friend in February

Get 20% off your next visits.

Refer a Friend in February for any of our

Injury Treatment and Deep Tissue Massage services.

We will happily give you and your friend

20% off your next appointments

 

We are offering you 20% off your next appointment (i.e. €10 off €50) if you refer a friend to us in February.

Simply get your friend to make an appointment and mention your name, and we will pass on 20% discount to both of you when booking your next appointments.

Offer is redeemable against all our injury treatment and massage services.This offer is not available to existing Club or Corporate discounted rates. 

20% off both you and your friends next appointment.

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Knee Pain and Knee Injuries

Over the years I have written a number of blogs on knee pain and knee injuries, highlighting how and why they occur e.g. Runners Knee. In this blog I would like to focus on two areas of the body that can cause knee pain and knee injuries if not maintained well, in terms of strength and flexibility.

If you are suffering from knee pain one of the first areas you want to look at is the Quad muscles. If the Quad muscles are not functioning correctly due to weakness or tightness they can cause the knee cap to track incorrectly, thus causing knee pain and knee injuries.

The first and easiest form of treatment if you feel your Quad muscles are tight is to Form Roll your Quads. I have written in the past of the importance to Foam Roll your body regularly and I have a video in the link on how to Foam Roll your lower body.

The second way to ensure your Quads are functioning correctly is to ensure they are strong enough and the 3 Quads muscles are working in synergy with each other. If one of the Quad muscles is weaker or not firing the way it should be, then this can also cause the knee cap to track incorrectly. Below is a video on a number of Quad exercises you can do at home to help ensure you are keeping the Quad muscle strong.

http://youtu.be/DXQLlA-RMW4

The second area to address is the glute muscles, the main reason we want to look at the Glute muscles is to ensure the stability of the hip as we walk and run. Again any weakness in the Glute muscles can lead to a Valgus strain on the knee, which over time can cause knee pain and knee injuries. I have written about the importance of the Glute muscles in previous blogs. I have attached a quick video of some great Glute activation exercises that are good to help maintain Glute strength and can be used to help activate the glutes before you head out for a walk or run.

http://youtu.be/TwpCkM8txew

The final area to look at if you are suffering from any knee pain and knee injuries is the foot and ankle. This is to ensure you have the stability and mobility within the foot and ankle to ensure the foot is not pronating as you walk or run. Check out a previous blog on Ankle Stability to learn more on this topic.


Low Back Pain

Earlier in the month I was contacted by a client who had right sided low back pain, with pain travelling down her leg. The clients elderly mother had spent the Christmas period with her and her mother needed assistance when walking.

My client spent the Christmas period with her mother leaning on her right side as they walked every day. The client had a history of low back pain that would flare up from time to time, this low back issue was further aggravated by the additional pressure put on her right side. On examination the client had a very weak lower back and very little core strength.

After 2 treatment sessions the client symptoms fully subsided but I insisted she look at improving her core and low back strength. I spent a few sessions teaching her how to activate her pelvic floor while maintaining a neutral pelvis, we progressed further with with basics Pilates exercises.

Below is a short video of basic Pilates exercises to assisted with Low Back Pain and strengthening the low back.

Please share this video with anyone you feel would benefit from trying the exercises or alternatively attend one of our Pilates classes.

http://youtu.be/wgY8asvnjWo


Low Back Pain Pilates Lucan

Are you suffering from low back pain? do you have a weak back or ongoing low back pain that can flare up regularly. Low Back Pain Pilates Lucan can help with the Pilates video below.

The video is designed to help with Low Back Pain, the Pilates exercises are designed to strengthening the muscles of the pelvic floor and lower back, while also helping increase mobility and flexibility, and reduce Low Back Pain.

If you are suffering from an acute episode of low back pain, you are also experiencing a lot of low back stiffness, doing the Low Back Pain Pilates Lucan exercises regularly will slowly help to ease out the stiffness in the lower back. The Low Back Pain Pilates Lucan can also help reduce the pain. When doing the exercises stay within your pain range, you  should not irritate your symptoms any further.

If you are just trying to keep your back healthy do the Low Back Pain Pilates Lucan exercises once or twice a day, again do not cause yourself any pain and build on the reps per exercise.

If your symptoms persist, or become more severe stop these exercises and seek assistance from a qualified therapist. If you would like to learn more about our Pilates Lucan classes why not come along to one of our 6 week courses or drop in for a trial class.

http://youtu.be/wgY8asvnjWo