Monthly Archives: March 2013

Mar 25

How to Choose the Best Football Boots

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How to choose the best Football boots

How to choose the best football boots by Olivia O’ Leary D.C BSc Hons Chiropractic

Customise your Footwear to Stay out of the Treatment Room….

At some point in the season whether its pre season or mid way in, new football boots are a necessity. Finding the right boot is very important consideration for prevention of sports injury as well as comfort.

With a lot of young footballers that we see at Gorey Family Chiropractic experiencing conditions like Severs disease, shin splints, hamstring strains, as well as knee ligament problems we thought we would take a look at how to try to prevent these injuries and enhance performance through the right equipment, starting with how to choose and improve football boots.

How to choose football bootsFrom a support point of view the upper needs to be strong enough to support your foot during rapid changes in direction and when kicking. Although generally more expensive, a leather upper will mould to the shape of your feet and is very durable meaning it will age well. The soft nature of leather means it is very comfortable.

Synthetic uppers vary in quality at either end of the price scale. High quality synthetic upper is found on many modern football boots as it is strong, light and waterproof. However, some cheaper synthetic uppers may have a poor feel and will rip and tear easily under strain and tend to be found on boots at the lower end of the market. Combination leather and synthetic uppers are the strongest particularly when reinforced with ample stitching.

Heel Cup; Give Your Heels Height
Choose the proper football bootsThe heel counter or heel cup needs to be very rigid to support your rear foot during swerving & stepping. A sturdy deep heel cup can prevent injuries especially in young footballers.

The idea of inserting in-shoe ‘lifts’ into your boots may sound like a ruse to give some added height to the front line, but podiatrists believe that raising the heel with orthopaedic supports (orthotics) can lower the risk of Sever’s disease among young players. Sever’s is an inflammation of the area where the Achilles tendon joins the heel – common in the growing joints of young adolescent players. In an FA survey these conditions were found to account for over 13 per cent of injuries to footballers aged 11-13.

Midsole
There are boots on the market that have midsoles or wedges under the heel providing some cushioning and support which is desirable for injury prevention. These are particularly good for young footballers that suffer from heel pain or any player that suffers from lower limb injuries such as shin splints, achilles tendonitis  or chronic knee injury or pain. The extra bulk in this type of boot is the only downside.

Outsole
The outsole must be rigid and match the width of the foot. A narrow outsole will cause the foot to hang over the edge of the sole and place more pressure on the upper, which decreases the stability of the boot and is more likely to tear the boot.

Moulded Vs Screw-In Studs
The type of pitches that you will be playing on make a significant difference to the type of boot that you How to choose football boots for you childshould consider buying. Soft ground conditions require better grip so use of screw-in studs is suitable for use on soft, wet and muddy pitches. The studs are usually made from hard rubber although metal studs are available.

Anyone who has had a knee reconstruction or suffers from instability in the knee joint should be careful not to use an aggressive stud design as the increased grip may cause the foot to remain stuck in the turf potentially leading to excessive twisting and injury. Use of screw-in studs on hard grounds is not comfortable as a footballer or hurler can feel like they are running on pebbles.

Moulded stud boots are better suited to harder grounds. They are designed for surfaces where there is limited give. Moulded boots are also usually used on artificial and synthetic pitches as they tend to not get stuck in the turf like studs do reducing the likelihood of twisting knee injuries.

Tips to choosing football bootsThe ideal situation for the serious player is to own a pair of boots for every condition. However, in this recessionary environment that approach can be pricey so the general player should buy a single pair of boots that that will suit the surface he or she most often plays on. With Wexford gaelic, hurling, soccer & rugby generally played in soft conditions at this time of year, boots with screw in studs are most appropriate.

Fit
A correctly fitted boot is an important factor in prevention and treatment of foot injuries. There should always be a thumb nail width from the longest toe to the end of the boot. There should also be adequate depth to ensure your foot sits securely in the boot.
Badly fitting boots are a recipe for poor performance and injury. A boot that is too big will allow the foot to move within it, ruining any chance of fine ball control, quick acceleration or manoeuvrability. A boot that is too small will be uncomfortable to play in and may result in foot damage.

Orthotics

Orthotics with Gorey Family Chiropractic Clinic

Computerised gait assessment allows for accurate prescription of sports orthotics for individuals

Football boots do accept specially moulded sports orthotics / insoles. Custom Made Sports Orthotics / insoles help  correct abnormalities in the way an individual moves, for example if you foot turns inward when you run or if you suffer from fallen arches. These types of orthotics are designed to prevent sports related injuries and help protect against pressure and impact shock. Depending on which sport you participate in, sports specific orthotics will be prescribed to meet the needs of different sports from soccer to golf to tennis and running.

We offer  state of the art TOG Gait Scan technology at Gorey Family Chiropractic which allows a computerised can of a foot to be taken and from this information a custom made insole is created which works both correctively and preventatively.   This technology therefore looks beyond just treating symptoms but determines the root cause of the problem and addresses the malfunction of the foot that has led to the foot pain or problems. These sports orthotics can Orthotics with Gorey Family Chiropractic Clinicbe placed into your football boots to offer an increased level of support and with the goal of injury prevention and enhanced performance. The Tog orthotics supplied by Gorey Family Chiropractic come with a lifetime guarantee against cracking of the supportive shell ensuring support for the long term for your feet.

Gorey Family Chiropractic Supporting your Recovery and Enhancing your Performance

For further information on Tog Orthotics/ insoles please see the Tog Orthotics video on the practice videos section on our website http://www.chiropractor.ie/5,gallery,orthotics_patient_education_dvd.html. Alternatively contact the practice to arrange a personal computerised assessment with one of our clinical team.

If you are troubled by any of the sports injuries mentioned above please feel free to contact our practice to arrange an assessment. For your convenience all of our clinical team are registered with VHI, Aviva, Glo and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

 

T : 053 94 83338  or alternatively email info@chiropractor.ie.

Gorey Family Chiropractic Clinic, Railway Road, Gorey, Co Wexford.

Mar 14

5 Tips to Keep your Spine Healthy

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by Olivia O Leary D.C BSc Hons

Learn simple tips to keep your back happy and healthy.

Up to 90 percent of the Irish population will suffer back pain at some point in their lives. A little preventive effort could go a long way to reducing your chances of suffering from debilitating back pain.The team at Gorey Family Chiropractic provide comprehensive care and education concerning the back, muscles, nerves and joints allowing you to enjoy life to the fullest.

These nerves, muscles and ligaments from your spine provide support to your entire body, which is why a healthy back is so important to your overall health & wellbeing.

5 spine-healthy tips

1. Practice good posture by standing, walking, sitting, lifting and lying in positions where the least strain is placed on supporting muscles and ligaments.

2. Maintain a weight that is appropriate for your height and frame.

3. Take part in strength, stretch and aerobic programs to improve your fitness level, make you more resistant to injury, and speed recovery if you are injured.

4. Wear shoes that are well balanced, flexible and comfortable or supplement your shoes with custom made Orthotics to improve alignment from the feet up if your arches are fallen.

5. Stop smoking, as smokers experience more spine pain and heal more slowly.

 

Gorey Family Chiropractic; Here to Support your Recovery

Feel free to contact our Gorey Family Chiropractic Clinical Team at info@chiropractor.ie or 053 94 83338 if you are an existing patient with any questions or if you are a new patient with neck, low back pain, sciatica or disc problems seeking diagnosis and treatment.

For your convenience all our clinical team is registered with VHI, Glo, Aviva and Laya Healthcare allowing clients of Gorey Family Chiropractic to claim reimbursement from a wide range of Private Health Insurers. We are also covered under the GAA Injury Scheme.

Opening Hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Fri 8-7

 

Mar 13

Plant & Rake Without the Ache

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Here’s how to take care of your back whilst gardening.

Gardening can be very rewarding, but with all the digging, lifting, reaching and bending, taking care of your back now will help to keep you enjoying the fruits of your labour for many years to come! Back or muscle pain that lasts longer than 48 hours is your body‘s way of saying it needs help.
Chiropractors are trained to detect and treat spinal problems. The team at Gorey Family Chiropractic provide comprehensive care and education concerning your back, muscles and joints, helping you enjoy life to the fullest. Here’s our guide to gardening to minimise those aches & pains.

Tips for a Healthy Back in The Garden

  • Have the right tools for the task at hand
  • Ensure you drink plenty of fluids
  • Alternate between light and heavy jobs
  • Lift correctly
  • Take frequent breaks
  • Heavy loads should be shared
  • Your feet should be protected with thick soled supportive shoes
  • Before you start, warm-up your muscles
  • Avoid muscle strain, learn the right techniques
  • Change positions frequently
  • Kneel to plant and weed
  • Spinal check-ups can help keep your back healthy

Helping you Stay Healthy…

STRETCH BEFORE YOU START

Limber up first. Your joints, muscles and back will thank you!

Stretch each of these body parts 5 times, holding each stretch for 15 seconds. Don‘t bounce, jerk or strain, it should be a gentle stretch, not a painful one.
Stretch your;  Thighs • Shoulders • Sides • Hamstrings • Arms & Wrists • Back

THE RIGHT TOOLS.

 

Choose tools that are ergonomically designed, are the correct tool for the job, have padded handles and spring action.

Here‘s a few more tips:

  1. A hose is easier to manage than a watering can.

  2. A good wheelbarrow makes moving heavier loads a breeze.

  3. Separate a larger load into several small ones.

  4. Wear comfortable, thick soled, supportive shoes.

  5. Use ergonomically designed, long handled,lightweight tools

THE RIGHT MOVES.

Using the right moves can go along way to enabling you to plant and rake without the ache. Positioning your body correctly reduces strain on muscles and joints. So use these tips to enjoy the fruits of your labour for years to come.
Kneel To Plant. Use knee pads or a kneeling mat to reduce the strain while you plant and weed. Keep your back straight and stop frequently to take a break.
Rake Right. Ease the strain on your back by putting one leg in front, the other behind. Switch legs and hands from time to time.
Alternate Heavy. Light. Heavy. light. That‘s the right way to handle those chores.
Change Hands. Take the strain off by changing the position of your hands.
Check Your Position. And change it often. Kneel. Then stand or simply sit and relax for a while.

 

BEND YOUR KNEES TO LIFT WITH EASE
Shovel. Lift. Plant. Rake.
You can do it without the ache…If you learn how to lift correctly. The good news is – most lifting injuries are preventable. Here are the tried and tested rules for lifting with care, without hurting your back.

  • Get Close To The Load: Stand with your feet shoulder width apart, head up, feet and body pointing in the same direction. Pivot with your feet… don‘t twist your body while carrying the load.
  • Knees Bent, Back Straight: Check the weight of what you are lifting. Use your leg and arm muscles to smoothly and slowly lift.
  • Easy Does It: Bend your knees and slowly lower the load to its intended place. Do not lift heavy objects above your waist. Avoid heavy lifting immediately after prolonged bending or kneeling.
  • Lifting Above Your Waist: Many hands make light work. Literally! So get some help with the heavy and awkward loads. Stand on something solid. Slowly lift the load, keeping it close to your body and pass the load to your helper.

Gorey Family Chiropractic; Supporting your Recovery and Helping Maintain It

If you are an existing client of Gorey Family Chiropractic and have any questions on the topic covered above or are a person suffering back or neck pain or indeed muscular or nerve pain please feel free to email or contact our clinic where we will be delighted to assist you..

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

Mar 11

Guide to Warming Up to Prevent Injury

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by Olivia O’ Leary D.C BSc Hons Chiropractic

Even though it’s only early March already the hamstring, achilles tendon & calf strains/ tears associated with sport have been coming into the Clinic for assessment and treatment. Some of these injuries can be prevented and certainly they can be treated but valuable training time is lost particularly with the GAA and running seasons in full swing, so it makes sense to try to prevent injury and ensure we are preparing the body correctly for the participation in our chosen sports to prevent this in the first place.

Warming up your body with a dynamic routine prepares your body mentally and physically. A warm-up will improve the effectiveness of your training, improve athletic performance, reduce the likelihood of injury and promote a faster recovery from the event.

Why warm-up?

The two key warm-up goals are to:
1.    Prepare athletes specifically for the training or competition both mentally and physically.
2.    Minimise the risk of injury.

 
Preparing the body for exercise with a warm-up has several benefits including:

 
•  Increased blood flow to muscles

•  Faster delivery of oxygen and other nutrients to muscles

•  Greater extensibility and elasticity of body tissues

•  Allows joints to move more freely

•  Psychological preparation for play

What is the ideal warm-up?

At Premiership teams like Man United the warm up is a vital part of an overall injury control strategy

A good warm-up should incorporate the muscle groups and activities that are required during training or competition. The intensity of a warm-up should begin at a low level gradually building to the level of intensity required during training or competition and should be performed prior to the activity.
For most athletes, 15 to 20 minutes is enough. However in cold weather or at higher levels of competition the duration of your warm-up should be increased.

What should a warm-up include?

The clinical team at Gorey Family Chiropractic commented that there is often noticeable confusion between the difference between stretching and warm-up among clients. Stretching alone is not a warm-up; the warm-up must be active and dynamic to prepare the muscles for the forces involved in the particular sporting activity. Stretching is only one component of the warm-up.

Warm-ups should include:

•  General aerobic exercise like jogging.
•  Sport-specific exercise and drills that are likely to be performed during the training session or game e.g. a footballer can perform passing drills.
•  Flexibility exercises or stretching. There is now less emphasis on static stretching during a warm-up. Instead, dynamic stretches should be performed to move the muscle groups through the full range of movement required in the activity being performed.

Lets look at two common pre sport warm up that are very common in Ireland one for football and one for running (any client’s taking part in the Beach Bog Run or the Hope and Dream 10, this is for you!)

An example of a football specific pre-match warm up:

1.    Light running (2 min)
2.    Run throughs: forwards, backwards and sideways gradually increasing speed (2 min)
3.    Dribbling and passing drills (2-3 min)
4.    Dynamic stretching: including high knees, cross overs, heel kicks, walking lunges, and leg swings (controlled and not ballistic) (2 min)
5.    Mini game situation drills (2-3 min)
6.    Individual time: for players to address any areas of the warm up that they feel  may need additional time.

The Perfect Warm up for Running

The ideal general warm-up for fast running is slow running. There is a degree of specificity in jogging that makes it the ideal way to begin your warm-up for a running race or workout.

It takes at least 10 minutes to do the job; 30 seconds of nervous jogging in place behind the start line won’t cut it!

Walking Lunge Warm Up Exercise

Elite runners typically jog for 20-25 minutes before races. That’s can seem too much for many leisure runners, who may begin to feel the first hints of fatigue after 25 minutes of jogging so it depends on the level that you are training and performing at.

After you complete your jog, it’s time for your specific warm-up. This entails repetitive movements that take your major joints through a full range of motion. Start with gentler movements and work toward ballistic actions.

Here’s a suggested sequence each to be done for 20 secs:

1. Forward/backward arms swings
2. Side-to-side trunk rotations with arms extended outward
3. Walking lunges
4. Forward/backward leg swings
5. Side-to-side leg swings
6. Hopping on the spot with locked knees
7. Jogging forward while rotating hips from left to right
8. Jogging on the spot with high knees
9. Jogging on the spot with buttock kicks

Finally, cap off your specific warm-up with a set of strides. Run for 20 seconds at race pace or at the pace you’re targeting in the workout. Stop, walk for 20 seconds, turn around, and run 20 seconds again at race/workout pace. Complete four of these 20-second strides. Naturally, this is as specific as a warm-up can get.

Strides serve the threefold purpose of setting your target race or workout pace, completing the neuro-muscular priming process, and making the start of the workout or race less psychologically shocking.

Run your strides as close to the start of the race or workout as possible. Ideally, you’ll finish your last stride 30 seconds before the gun goes off.

Have fun and good luck!

Troubled by a Recurrent Sports Injury?

If you are suffering recurrent or chronic injuries related to your sport whether it is hamstring, ITB or calf pain or a combination of several problems, we are here to help you. Our clinical team has extensive experience in the physical assessment, diagnosis, treatment and rehabilitation of sports injuries backed by a onsite facility that includes x ray and state of the art computerised gait scanning for the better analysis of problems related to the way an individual walks or runs. This technology also allows us to produce custom made orthotics for our clients.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

Mar 06

Four Nutritional Tips to Stay Injury Free

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by Olivia O Leary D.C BSc Hons

When you think of ways to prevent the kinds of overuse injuries that commonly affect those of us who regularly participate in running training—such as runner’s knee or plantar fasciitis—you probably don’t think about nutrition. It’s true that proper nutrition can do little to prevent injuries caused by factors such as over training or wearing the wrong type of running shoes. But specific eating habits can be an effective part of a comprehensive injury-prevention strategy that includes such measures as getting adequate muscle recovery and using the right equipment.

After all, your diet creates the building blocks of your body structure. Just as a well-built house is more likely to survive an earthquake, a properly nourished body is better able to withstand, say, a rigorous half-marathon training plan. That said, here are four specific eating habits that will help you reduce your risk of injury.

1. Eat enough

The worst nutritional mistake you can make with regard to injury prevention is to eat too few calories. When your body doesn’t get enough calories to meet all of its tissue maintenance and energy needs, it will enter a catabolic state—which means your muscles begin eating themselves. Consequently, catabolism compromises your body’s ability to repair tissue damage incurred during workouts, which slows muscle recovery and increases your risk of injury.

How do you know if you’re eating enough? No need to obsessively count calories. Instead, monitor your workout performance, your body weight and your body composition. When you’re not eating enough, the first indication is likely to be a decline in your workout performance. And when you’re in a catabolic state, your body weight will go down while your body fat percentage remains the same, indicating that you’re losing muscle, not fat.

2. Don’t forget the fat

Salmon is a rich source of essential Omega 3

Salmon is a rich source of essential Omega 3 fats

Fat has a bad reputation, but it’s needed in the diet to create healthy cell membranes that are resistant todamage during exercise. Certain types of fat are also essential ingredients in compounds that participate in the inflammation process, which can keep small injuries from becoming big ones. In a recent study from the University of Buffalo, 86 female runners were interviewed about their eating habits and current injury status. Their level of fat intake turned out to be the single best dietary predictor of injury status, with the women who ate the least fat being the most likely to have an existing injury.

The women in the Buffalo study who had the lowest injury risk got roughly 30 percent of their daily calories from fat, and that’s a good number to target, as long as you’re eating the right types of fat. Make sure that no more than 10 percent of your total daily calories come from saturated fat, and try to consume twice as much unsaturated fat as saturated fat. Also, do your best to hit a daily target of 3,000 mg of omega-3 essential fats.

3. Keep the calcium coming

Bone strains and stress fractures are uncommon in swimming and cycling, but quite common in running—especially for those with low bone density. That’s why calcium, the most important nutrient for bone health, is so important. The recommended daily intake of calcium is 1,000 to 1,300 mg. But the average adult consumes only 500 to 700 mg daily. You can avoid a calcium deficiency and the resulting increased risk of bone injuries by consuming three servings of low-fat or non-fat dairy foods per day. Research suggests that calcium supplements are even more effective than dairy foods in maintaining bone density.

4. Train, shower, eat

When you eat is every bit as important as what you eat when it comes to preventing injuries. Muscle and

A turkey sandwich on wholewheat; one of the best balanced after workout snacks possible

joint tissue damage that occurs during a workout is repaired most quickly in the two hours immediately after the workout—provided you eat during that time. The most important nutrient to consume for post-exercise tissue repair is protein, but research has shown that consuming protein with carbohydrate is even better, because carbs stimulate muscle protein synthesis as well as restock depleted muscle glycogen stores.

In a study involving Marine recruits, those who used a carbohydrate-protein supplement daily after physical training through 54 days of boot camp had 33 percent fewer total medical visits, 37 percent fewer muscle and tendon injuries, and less muscle soreness than recruits who used a carbohydrate-only control or a placebo. While there are lots of carb-protein supplements formulated especially for use after exercise to speed muscle recovery, regular foods containing carbs and protein will do the job as well. Think a tall glass of low-fat chocolate milk or a turkey sandwich on whole-wheat bread. Both are tasty ways to avoid post-workout hunger—and injury.

If in doubt check in with our Gorey Family Chiropractic Team who have a keen speciality interest in Sports Medicine and Injury Management and can make recommendations specific to your nutritional needs and training plan.

We realise it can be confusing knowing where to choose for your healthcare services. If you, a friend or family member requires orthotics or injury treatment whether it be for back pain, nerve pain or a sports injury we sincerely appreciate the trust and confidence shown by choosing our services at Gorey Family Chiropractic and look forward to helping you in the future.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie