Category Archives: General Information

Jun 12

6 Exercises you need to know for neck pain

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6 Exercises you need to know for neck pain by Olivia O’ Leary D.C BSc Hons Chiropractic

Doing regular of exercise is important for so many reasons, but in this situation let’s look at how it can help the neck. Our necks do an an often underrated, difficult job, holding up and back our heads, which in itself weighs a little bit more than a bowling ball. This job becomes increasingly harder if we spend our days at a computer or in the car or carry ourselves badly letting our head sit out in front of our neck.

Getting the right exercises done will help keep the head over the neck and help get the shoulders back into correct position. Getting your stabilising neck muscles stronger helps to support the spine and helps reduces stress to the static structures like the discs and the facet joints which can’t get escape the postural strain otherwise.  Doing these exercises regularly can go a lot of the way to preventing neck pain and if you suffer from neck pain, it’s all the more important to take the pressure off your neck  by helping to support and strengthen the neck muscles. If you have an existing neck problem it is prudent to mention that these exercises must be done at the appropriate time of recovery and seek advice if you are not certain.

1. Chin Tuck
neck pain exercises gorey family chiropracticThe Chin Tuck can help reverse forward-head posture by strengthening the neck muscles.
This exercise can be done sitting or standing. Start with your shoulders rolled back and down. While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back (image at left). Hold for 3-5 seconds and then release. Repeat 10 times.

Tip: The more of a double chin you create, the better the results:-)) Try to do 15-20 repetitions holding for 10 seconds.

2. Wall Angel
Stand witexercises to improve postureh your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your muscles in your backside, (the glutes), spine and head should all be against the wall.

Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter “W” (image at left). Hold for 3 seconds.
Next, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears. Repeat this 10 times, starting at “W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.

3. Doorway Stretch

6 exercises to reverse bad postureThis exercise loosens those tight chest muscles!
Standing in a doorway, lift your arm so it’s parallel to the floor and bend at the elbow so your fingers point toward the ceiling. Place your hand on the doorjamb.

Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs so your chest moves forward past the doorjamb for 7-10 seconds (image at left). Repeat this stretch two to three times on each side.

4. Hip Flexor Stretch

6 exercises to reverse bad postureKneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.
Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.
Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor (image at left). Hold this pose for 20-30 seconds, and then switch sides.
The next two exercises require a resistance band: easily got off the girls at reception or order online:-))

5. The X-Move
posture exercises gorey family chiropracticThis exercise helps strengthen your upper back muscles, especially the ones between your shoulder blades (the rhomboids).
Sit on the floor with your legs extended forward. Place the middle of the resistance band around the bottom of your feet and cross one side over the other to form an “X”.
Grasp the ends of the band with your arms extended in front of you.
Pull the ends of the band toward your hips, bending your elbows so they point backward (image at left). Hold and slowly return. Do 8-12 repetitions for three sets.

6. The V-Move

YMoveAccording to a 2013 by the Scandinavian Society of Clinical Physiology and Nuclear Medicine, performing this simple resistance band exercise 2 minutes a day, five times a week, will significantly decrease your neck and shoulder pain and improve your posture.
While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.
Keep a slight bend in your elbows. Stop at shoulder level; hold and return.
Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 2 minutes each day, five days a week.
Well done :-))
If you have existing, ongoing upper back, neck pain or headaches as well as poor posture, you may need or benefit from  consulting with your chiropractor or other appropriately qualified spinal health care professional before taking on exercises programme with your back on your own. In reality you may need assessment to diagnose what particular type of problem you have and be given exercises and possibly treatment specific to your own circumstances. If in any doubt feel free to call or email our clinic, where one of our friendly team would be delighted to advise you.

For your convenience all of our clinical 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

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

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

May 22

Do your feet need support from a custom made insole/ orthotic?

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Do your feet need support from a custom made insole/ orthotic? by Olivia O’ Leary D.C BSc Hons 

custom made orthoticsWe spend so much of our time on our feet; walking, running, working or playing sports it’s no wonder that the number of people who suffer foot pain or knee pain from the stress and strain put on their feet is quite staggering. Throw some bunions or collapsed arches into the mix and its an eventual recipe for disaster. Foot pain can be quite crippling when it strikes…so where does it come from?

 SOME FOOTY FACTS & FIGURES:custom made orthotics

  • An average person walks approx 12,000 steps per day (or 4 miles)
  • A person will walk 4 times around the earth circumference in a lifetime
  • A person places 500,000 kilos of pressure on their feet in a lifetime
  • 83% of Irish Population will suffer from an acute episode of foot or foot related pain, the majority of which are treatable and even preventable with proper foot care and Orthotics.

How do feet affect other areas of your body?

custom made OrthoticsThe feet have a direct impact on the rest of a person’s body.  Like the foundation of a house, your feet support the weight of everything above them.

When a small problem develops in your feet, a subtle change in the way you walk will cause a chain reaction of adjustments in your posture and way of walking.  These changes can put stress on joints higher up in your body like those of the knees, hips and lower back which leads to the development of muscular and skeletal problems and pains elsewhere. It can be pointless to treat these other injuries without considering where the root of the problem lies. This brings us on to the topic of orthotics and their use as a treatment.

What do Orthotics do and how can they help?

Tog Custom made Orthotics work on your feet much like glasses work on your eyes- they reduce stress and strain on your body by bringing your feet back into proper alignment.

Custom made Orthotics are designed in such a way that they fit comfortably like an insole in your shoe and but have the advantage of having been custom made for exact imprints of your feet.

Custom made Tog orthotics are biomechanical medical appliances which are made to correct your own specific foot imbalances rather than the generic off the shelf model model which is not specific.

How are Orthotics Created?Orthotics

We offer  TOG Gait Scan technology at Gorey Family Chiropractic which allows a scan of an individual’s foot to be taken and from this information a custom made insole is created which works both correctively and preventatively.   This state of the art 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.

This also relieves abnormal strain off other tissues and structures further up the leg, which can lead to knee pain, hip pain and even contribute to lower back pain. By balancing and buffering the forces exerted during walking, orthotics help to restore normal balance and take pressure off other muscles and joints.

This is particularly helpful for runners or sports people where small foot malfunctions are more pronounced and influential in causing injuries whilst running.

Common conditions where orthotics can be necessary or beneficial in the overall management include

  • Plantar Fasciitis,Heel spur
  • Shin Splints
  • Ilio-tibial band Syndrome,
  • Fallen arches
  • Achilles Tendonitis
  • Metatarsalgia
  • Heel Spurs

Lifetime Guarantee:

Tog Orthotics carry a lifetime guarantee against cracking to the supportive Orthotic shell.

If you are suffering from any of the types of  problem mentioned and are based around Gorey, Wexford, Arklow or Carlow it may be time to be checked.  Why not call Gorey Family Chiropractic today speak to one of our friendly team who will be happy to arrange a Tog Gait Scan assessment  to evaluate the need or benefits to be gained from Tog orthotics specific to your own individual requirements.

For further information on this product, 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

For your convenience all of our clinical 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

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

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

 

May 22

Hip pain or low back pain; which is the culprit?

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Hip pain or low back pain; which is the culprit? by Olivia O’ Leary D.C BSc Hons 

 

Hip Pain

Hip pain

Hip pain or low back pain; which is the culprit?As a sufferer of low back or hip pain it can be sometimes difficult to pinpoint what structure is responsible for the pain you experience. Back problems can masquerade as hip problems with a lot of overlap noticeable. Most pain from hip and back problems has occurred as a result of ordinary strain and wear and tear on the body. Sometimes accidents such as falls have potential to contribute to the development of injury and pain.

When the Hip is the Usual Suspect

Surprisingly to patients, hip problems usually produce groin pain on the painful side. That’s because the actual joint of the hip is close to the groin rather than where most people think.

Hip or back pain

Hip or back pain

Groin pain is usually treated as a hip issue until proven otherwise through a full orthopaedic and neurological evaluation as well as X rays if deemed necessary. This type of evaluation process can conclusively determine the cause of the pain. Pain above the belt line is not deemed a hip issue but is typically related to the spine and pelvic joints instead.

One common cause of hip pain is osteoarthritis of the hip joint. You may have hip arthritis if:

  • Pain is in your groin
  • Discomfort comes and goes, becoming more frequent over time
  • Pain worsens with standing, walking and activity, and is relieved by rest
  • You feel stiff
  • You walk with a limp

Other common causes of hip pain include Trochanteric Bursitis and Adductor Muscle (groin) strain.

When the Spine is the Likely Culprit

prolapsed disc

Prolapsed disc

Many lower spine problems are caused by a herniated/prolapsed disc that presses on delicate nerves in the lower back. This can produce a pain known as sciatica, which can be felt in the hip. You may have a herniated disc if your pain:

  • Is limited to your back, buttocks or hip
  • Shoots down your leg
  • Worsens with sitting or bending
  • Improves when standing or walking

Unfortunately some people develop problems in both the hip and lower back. It’s not surprising, since malfunction of one area has a knock on negative compensatory affect on others. A diagnosis process will identify the main sources of pain and restriction and will ascertain how that disorder has the potential to cause aggravation to structures elsewhere.

FIRST STEPS FOR RELIEVING HIP PAIN

  1. If your Hip Pain is Failing to Improve; it is likely you will need to seek help from a specialist. At Gorey Family Chiropractic our clinical team has extensive experience in the diagnosis, treatment and management of hip pain and our team can recommend the most appropriate plan of management whether that involves treatment, exercises or a combination of both for your disorder. Referral to can be arranged should your condition not be suitable for treatment.
  2. Lose Weight. Shedding extra pounds is critical in relieving certain types of hip pain. Losing weight often helps reduces symptoms of osteoarthritis and can delay further deterioration. It also increases your chances of a successful outcome if replacement surgery is one day warranted.

FIRST STEPS FOR RELIEVING BACK PAIN

  1. For Acute Back Pain: Initially rest is appropriate but research advocates avoiding prolonged bed rest of more than 24 to 48 hours. Instead try to remain mobile.
Hot Cold compress

Ho Cold compress

Ice applied to the injured area through a tea towel for 15-20 mins 3-4 times daily can assist with reducing inflammation. Meanwhile, try to stay active. Activity can and should be continued to avoid a loss of muscle tone essential for good spinal stability. Anti inflammatory medication can be used to help reduce inflammation and discomfort in the short term, but National Institute of Clinical Excellence in the U.K clinical guidelines recommend consultation with a practitioner such as chiropractor with trained expertise in the treatment of these disorders if the problem is persistent see below..

  1. Gorey Family Chiropractic Clinic

    Gorey Family Chiropractic Clinic

    Schedule Chiropractic if needed after two weeks. If you’re still in pain after two weeks, a chiropractor can diagnose the underlying cause of the pain and recommend and administer appropriate treatment to relieve pain and improve mobility as well as showing you exercises that can help strengthen the muscles supporting your spine. Consideration and advice is given to patients concerning causation factors as well as prevention of recurrence.

  2. Lose Weight, take Exercise and quit Tobacco. Maintaining your ideal weight will take the pressure off your spine. Exercises have been shown to be an excellent way of maintaining spinal mobility as well as strengthening your spine which guards against injury. It’s important to avoid tobacco products too. Nicotine impedes microcirculation, so your spine will degenerate at a faster rate.
Gorey Family Chiropractic; Supporting your Recovery and Helping Maintain It

If the source of your pain is difficult to pinpoint, our specialist Clinical team are trained and hold extensive experience in the diagnosis, treatment and management of hip and back pain.

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    

May 08

Don’t let ‘text neck” get the better of you

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Don’t let ‘text neck” get the better of you by Olivia O’ Leary D.C BSc Hons 

Text Neck

Text Neck

LEARN THE RIGHT WAY TO USE YOUR SMARTPHONE OR TABLET

Click, swipe, pinch, expand. With smartphones and tablets, we find the information we want in a flash. But what happens to our bodies when we constantly look down at smartphones ipads?

Put simply our neck muscles become seriously unbalanced which can lead to poor posture, neck pain, numbness, headaches and, in time even arthritis through repetitive wear and tear.

A PROBLEM WAITING TO HAPPEN

Five years ago, the chiropractors at Gorey Family Chiropractic began seeing more and more teens and adults with neck pain. We noticed clients sitting in the waiting room with their chins on their chests, looking into their smartphones.

This problem has been popularly dubbed “text neck”. Today with the widespread use of these devices amongst young and old, patients of all ages are seen developing the problem with neck pain, stiffness and the associated problems that go with it.

TROUBLE WITH THE CURVE

Text neck

A classic example of good neck alignment with a c shaped curve.

Our neck’s normally have a “banana-like or C shaped curve” that helps   distribute the weight of our heads (about 10 to 12 pounds) onto our discs between the neck vertebrae. Constantly looking down at a smartphone or or ipad causes the neck to straighten and lose this curve.

The result is uneven distribution of the head’s weight on the neck. The extensor muscles on the back of the neck become overstretched. The flexor muscles on the front of the neck become over strengthened.

Text neck

Notice how the curve in this neck has reversed and straightened hindering normal function including shock absorption.

As Chiropractors we correct this imbalance by prescribing muscle and spinal joint treatments as well as exercises that strengthen the extensor muscles and stretch the flexor muscles of the neck.

But that’s just the beginning. Our Chiropractors educate our clients in how they need to change their behavior so that they don’t undo the benefits of the Chiropractic treatment they are receiving.

HOLD THE PHONE HERE’S HOW

The Gorey Family Chiropractors offer these neck-friendly tips for viewing your smartphone or tablet:

  • Smartphones: Rest your right elbow on your side, and hold the phone with your right hand. Use your left arm to support the right so you can hold the phone comfortably.
  • Tablets: Sit with your back against a couch, chair or wall. Bring your knees up and rest your elbows on them as you hold the tablet.
  • Remember when using either device to take regular breaks to correct your posture and do some stretching if you are inclined to suffer neck strain or neck pain.

If you can correct a few of these habits and spend more time with good posture rather than poor posture, you will aggravate your neck less often.

Awareness is the best solution. Computers are never going away, so we have to try to adapt and become ergonomically sound and more posture aware to prevent neck pain and injury.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K  in the diagnosis and treatment of back pain, neck pain, nerve and disc disorders as well as treating and managing sports injuries and conditions like osteoarthritis. No GP referral is necessary.

On site x ray is offered and 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 including the GAA Scheme.

For further information on our range of services to private individuals or specialist occupational health services to companies contact info@chiropractor.ie or alternatively call 053 94 83338.

Apr 24

A water based exercise programme for hip and back pain

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A water based exercise programme for hip and back pain by Olivia O Leary D.C BSc Hons

Water based exercise programme

Water based exercise programmes are  especially helpful in cases where a land-based exercise program is not possible due to a client’s intensity of pain, severity of condition or other factors. As such, water therapy is a versatile exercise and is particularly good for people with conditions such as:

  • Osteoarthritis
  • Advanced osteoporosis (with susceptibility to and/or pain from fracture)
  • Muscle strain or tears

All of these conditions can make it uncomfortable or painful to exercise on a hard surfaces or while standing. Water is a kinder and more comfortable environment.

If you are any way unsure about the suitability of the following exercises, please feel free to message /ask one of our Gorey Family Chiropractic team where we would be happy to tailor make the water based exercise programme  to your own injury recovery requirements.

GUIDELINES FOR GETTING STARTED

Choose a pool that has a different depths. You should be able to workout in waist-deep water and chest-deep water. Make sure also the pool has an area where you can exercise in your own lane, away from swimmers or an open-swim environment.

You may benefit from a water shoe or light water resistant sandal with grip this will allow you to grip the pool floor more easily.

This back/hip -friendly water workout avoids actions like jumping, twisting which may aggravate back pain or hip pain.

Try to complete a water exercise routine 3 times per week to improve back pain or hip pain symptoms in a few weeks to a month. Walk and do light stretching to reduce muscle soreness on the days you do not do water exercise.

WARM UP WITH CARDIO WATER EXERCISES

  • 
Begin your workout by warming up the muscles with a cardiovascular workout. Start in the area of the pool that has waist-deep water. Begin walking back and forth through the area, while swinging your arms as you would if you were walking on land.

A water based exercise programme for hip and back painYou will get some resistance when you swing your arms. Although it may not feel as comfortable as walking on land, it is important to focus on creating a swinging motion for proper body mechanics and balance.

Walk in the water for 5 to 10 minutes. If you feel comfortable with the motion and want an extra challenge, move to chest-deep water after 5 minutes. You will feel an increase in resistance.

A cardiovascular workout treats back pain in a similar way as walking. It stretches and strengthens muscles throughout your back and legs. It can also lead to weight-loss, which can reduce the painful pressure on nerves, discs and muscles.

  • Move to deeper water and try to water jog. In this motion, you feet should minimally touch the ground, but you will swing your elbows a bit like runnning on the spot in water..

Focus on each footfall being heel to toe, rather than toe to heel. This will mimic a natural walking or jogging motion, helping you strengthen muscles that you use in daily walking. You will move forward  slowly in the water.

Water jog for 5 to 15 minutes depending on your problem and fitness levels and stop when you start to feel muscle fatigue.
If you have access to water weights you can strengthen your arms as you swing them while water jogging.

STRENGTHENING WATER BASED EXERCISES
Stand near the edge of the pool to begin strength-training water exercises. To start place one hand on the edge of the pool. For added stability, place your back against the edge of the pool.

Do leg kicks:

Water based exercise programme for hip and back pain

The exercise can be done once confident, away from the pool side with a straight leg.

Keep one leg on the ground the opposite knee can be slightly bent. Contract your stomach muscles and slowly raise the opposite leg as high as it will go. Slowly lower it back down.
This exercise will stretch and strengthen your thighs. Repeat it 12 to 15 times, and then turn around and repeat it with the opposite leg. It is important to be slow and deliberate with your movements so that you do not add to your back pain or hip pain.

Do Water Marching:

You can do this with 1 hand holding onto the wall or away from the wall in waist-high water. Start a walking motion, but bring your knee as high as you can after you lift each leg.

Lower it and do the same marching motion with the opposite leg. Work towards making your thigh parallel with the water’s surface. March for 5 minutes, or until you feel muscle fatigue. This exercise stretches and strengthens your thigh, hip, buttock, abdominal and back muscles helping combat back pain and hip pain.


Do Water Weight Lifting:

  1. Bend your knees and place your back against the side of the pool. Push gently so that your back feels stable.Grab water weights in each hand. Bend your elbows and keep them straight. You will be moving your forearms during this exercise.

Tighten your tummy muscles. Bring the weights down until your arms are straight. Slowly bring the weights up through the water, until your arms are at a 90 degree angle again. Repeat 12 times and do 2 to 3 sets. Stop if there is pressure on your back or your muscles are fatigued.

This exercise strengthens your arms and your core.Make sure to keep your stomach tight throughout the entire exercise.As your abdominal muscles feel stronger with time, move away from the edge of the pool, bend your knees slightly and keep your back straight as you perform the exercise.

STRETCHING WATER BASED EXERCISES

  1. Stand with your back to the edge of the pool. Bend your knee and lift it to your chest. Grasp your knee with your hands and hold for 20 seconds.Repeat with the opposite leg. Do the stretch 2 to 3 times on each side. Make sure your back stays straight through this entire exercises.
  2. Do the SupeWater based exercise for hip and back painrman Stretch. With your stomach down in the water, hold on to the edge of the pool. Stretch your legs out as far as they will go and move the legs gently to assist staying afloat. Hold the stretch for 30 seconds and repeat 3 times. This exercise will form a gentle arch in your back, stretching your stomach, back, shoulder and leg muscles.

  1. Stand with your back near the edge of the pool. Reach both hands backward  and grasp the rail at the edge of the pool tightly. Take 1 step forward and move your hands as close together as is possible.You should feel a deep stretch in your chest and upper arms. Hold for 15-30 seconds and repeat 2 to 3 times. Adequately stretching your chest muscles will make it easier to sit and stand up straight without hunching your back. Tight chest muscles cause rounding the shoulders and can contribute to a hunchback type posture.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K in back pain and hip pain diagnosis, back pain and hip pain treatment and back pain rehabilitation. Equipped with on site x ray and state of the art gait scanning equipment, we consider not only your back pain or hip pain, but the root cause of your problem and will work with you to help maximise your recovery through tailor made treatment and rehabilitation.

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    

Apr 03

3 Tips to Prevent Running injuries

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3 Tips to Prevent Running Injuries

by Olivia O’ Leary D.C BSc Hons Chiropractic

tips to stay injury freeWhether you’re a novice runner or a seasoned veteran, injuries can occur at any time.  Although there is no guaranteed way to prevent all aches and pains, there are certain steps you can take to provide your body with its best defense against pre-finish line  injury disaster.

1.SUPPLEMENT YOUR RUNNING ROUTINE

It’s essential to train our muscles in multiple ways in order to avoid injury and any potential overuse problems.

Utilise bikes, cross trainers, stair climbers and swimming pools to add other low-impact cardiovascular exercises to your routine. These types of exercises provide you with a good workout while limiting the strain on your legs, knees and joints. Additionally, incorporate upper and lower extremity strength training, as well as core stability, into your training regimen to build overall strength.
This well-rounded approach to working out will help you avoid injury.
2. STRETCHING

Stretches before runningStretching is critical to injury prevention. Runners should stretch before and after runs to avoid strains and tight muscles.
Calf, hamstring and iliotibial tract (IT) band injuries are notorious for causing problems. Stretching before and after a run can help you avoid these types of injuries. And if you are sore or experiencing pain, be sure to rest and ice that part of the body.

If the issue persists, it’s advisable to seek professional advice from one of our specialist chiropractic team or other suitably qualified healthcare professional .
It’s important to address all problems, even if you think or they feel minor. An injury can easily be exacerbated if you push your body too far. Taking this approach often gets you back training faster and stronger as opposed allowing an injury to become chronic and more difficult to treat.

3. FIND AN APPROPRIATE RUNNING SHOE

Everyone’s feet are different and have specific requirements. Spend time at a reputable shoe store  to ensure you get the correct shoe. If you buy a new pair of shoes, be sure to break them in and get used to them before race day. You want to be familiar with the performance and feel of your shoes well before you start a race.
Just because you have a trusty pair of shoes from years ago doesn’t mean they are the right pair for a run. Old, worn-out shoes increase your risk of injury and negatively affect running efficiency as does a poor running gait pattern.

Poor foot mgaitscanechanics can cause foot  pain and unnecessary stresses further up the body, resulting in knee, hip pain and back pain.

A computerised gait scan is a highly accurate method of evaluating an individuals gait pattern and this can facilitate the prescription of custom made insole orthotics to correct an individuals gait imbalance whilst running and walking where necessary.
Running is a fun, effective way to stay active, but without proper injury prevention strategy and proper conditioning, you could end up hurting yourself. By following these tips, you can be in a better position to avoid injury and maximize your race day results.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K  in the diagnosis and treatment of back pain, neck pain, nerve and disc disorders as well as treating and managing sports injuries and conditions like osteoarthritis. No GP referral is necessary.

On site x ray is offered and 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 including the GAA Scheme.

For further information on our range of services to private individuals or specialist occupational health services to companies contact info@chiropractor.ie or alternatively call 053 94 83338.

Apr 03

Shoulder Problems: A Pain in the neck

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Shoulder Problems: A Pain in the neck

by Olivia O’ Leary D.C BSc Hons

Pain in the neckAn aching sholder may not signal a shoulder problem. And a sore neck may not indicate a neck problem.
When the chiropractors at Gorey Family Chiropractic were asked about neck and shoulder symptoms amongst clients on presentation to the clinic one thing quickly became clear. People may come in with shoulder pain when they really have a neck problem and similarly, neck pain can mask a shoulder problem.

SO WHERE DOES THE PAIN COME FROM?
“The way the body reports pain is somewhat unreliable,” explained Michael Veal D.C Clinic Director “Neck pain and shoulder pain so commonly overlap that it becomes difficult to distinguish for a patient where the pain is actually coming from.

 WHY DOES THIS HAPPEN?

Because the neck and shoulder are intimately connected by multiple nerve pathways. When injury occurs, the brain can’t always trace pain pathways back to their source, and what we feel may not be what is really going on. “This is known as ‘referred pain”.

WHEN THE SHOULDER IS THE USUAL SUSPECT

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Shoulder pain is most often caused by an injury to the rotator cuff, a group of tendons and muscles that stabilize the joint. The rotator cuff develops wear and tear with age, and can be easily injured which can cause shoulder tendonitis or even a partial tear of a shoulder tendon.

This may cause both shoulder pain and  contribute to development of neck pain.

YOU MAY HAVE A ROTATOR CUFF INJURY OR OTHER SHOULDER PROBLEM IF SHOULDER PAIN:
•    Develops in the shoulder itself or on the outside of your upper arm
•    Is dull and aching
•    Occurs when you reach overhead or behind your back, or when lifting
•    Radiates into the upper arm, but not past the elbow
•    Persists at night
•    Improves when you rest your arm

WHEN THE NECK IS THE LIKELY CULPRIT
images-1Inflammation of any of the 14 nerves or eight pairs of joints in the neck can cause neck pain. The joints — or vertebrae — serve as a “hinges” allowing movement (no wonder they wear out). In fact, 65 percent of 65-year-olds have arthritis in one or more neck joints.

This causes stiffness and irritation to these joints and can be another factor in the development of a pinched nerve. Fortunately chiropractic treatment and exercise has been extensively shown to  restore flexibility and reduce irritation in the neck which helps reduce neck pain and can help stabilise the condition.

Because pain in one area can so often be confused with another, a thorough examination must be done first by your chiropractor or other specialist healthcare provider which includes range of motion, strength testing and provocative orthopaedic tests to the neck and shoulder. Should these tests prove positive it may be necessary to x ray ( x ray facilities on site)  the neck to help rule out certain conditions or better evaluate others.

YOU MAY HAVE ARTHRITIS OR NERVE RELATED PAIN IF PAIN:

cervical_radiculopathy_
•    Develops in your shoulder blade, or close to or on the side of your neck
•    Is sharp, stabbing, burning or tingling
•    Radiates down past your elbow or even into your hand
•    Persists at rest
•    Occurs when you extend your arms or twist them inward
•    Is relieved when you support your neck

Luckily most neck and shoulder pain can recover with conservative care. Evidence based guidelines for the management of neck pain and shoulder pain commonly recommend conservative measures first like chiropractic care, exercises and rehabilitative exercises.

 5 WAYS TO RELIEVE SHOULDER PAIN

1.  Try to rest from activities that aggravate painshoulder strecth
2. Exercises to gently stretch and then ultimately strengthen have been shown to be of benefit.
3.  Ice  your shoulder, an ice pack should be applied for 10-15 mins wrapped in thin tea towel to prevent an ice burn.
4. If you are failing to recover from your shoulder pain or your shoulder pain is more severe our clinical team holds extensive experience in the treatment and management of shoulder pain and will guide your recovery or refer your case if treatment is deemed unsuitable for your problem.

5.  Anti inflammatory medications are sometimes beneficial in the first instance but their usage is not recommended to mask or avoid treating the cause of the underlying shoulder pain.

6.    If these measures fail to bring relief, you may need an MRI of your shoulder. If that shows a torn rotator cuff, then shoulder surgery can sometimes be necessary.

DIAGNOSED WITH A NECK PROBLEM CAUSING NECK PAIN

Should a physical examination by your chiropractor, which may include orthopaedic, neurological or x ray studies indicate a trapped or irritated nerve or arthritis in your neck, research and evidence based guidelines have shown chiropractic treatment to be  beneficial which may include spinal manipulation, soft tissue treatment techniques, muscular stretching as well as addressing causative factors such as poor ergonomics & posture.

5 WAYS TO SELF HELP NECK PAIN

  1. Remember good posture; a significant proportion of neck and shoulder pain develops from postural strain
  2. Stretching & strengthening exercises: neck stiffness and weakness leave the neck vulnerable to injury
  3. Ice &  heat ( ice in acute stages, heat when a problem is more chronic)
  4. Ergonomic modifications in your workplace may be necessary to address the causes of neck pain if occupational strain exists
  5. An orthopaedic pillow whilst sometimes a little difficult to get used, to maintains and supports the natural curve of the spine whilst sleeping which is especially important with a damaged neck.

Twitter-pic-1-150x150Whether you have chronic pain in your shoulder, your neck or both, don’t wait to see an expert.

“Having a chiropractor or other specialist evaluate your complaint will determine quickly where the main problem is and will get you started on the correct treatment,” says Dr. Veal.

GOREY FAMILY CHIROPRACTIC SUPPORTING YOUR RECOVERY AND MAINTAINING IT

If the source of your pain is difficult to pinpoint, our specialist Clinical team are trained and hold extensive experience in the diagnosis, treatment and management of neck pain and shoulder pain. With onsite x ray facilities in Gorey and quick referral available for MRI your problem can be thoroughly evaluated should it be deemed necessary.

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 27

Do Chiropractors help Patients with Headaches?

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Do Chiropractors help Patients with Headaches?

Dr Michael Veal

By Dr. Michael Veal BSc (HONS) D.C. CCEP

Well for people who have successfully seen chiropractors for treatment this is an easy question to answer. The answer of course being YES!!! However, there are many people in the local areas of Gorey Arklow and Wexford who suffer from Headaches who have never heard of Chiropractors or never had Chiropractic explained to them properly, so have never realised the overwhelming benefit Chiropractic treatment can have for headache sufferers.

At Gorey Family Chiropractic Clinic, we have seen many patients over the years suffering from headaches particularly  and the most common thing we hear after Chiropractic  treatment for headaches is that they wished they had treatment years ago or that they wished they knew a link existed between poor function of their neck and their headaches. So if you’re sitting reading this and are suffering from headaches, let’s go through the causes and treatment of the most common types of headaches and what the options are for treatment outside of your pain medication.

1.)    TensTension Headacheion Headaches (Also known as Stress Headaches or Cervicogenic headaches)
This is the most common type of headache, with an estimated 80% related to stress. This can be due to both physical (poor posture, joint dysfunction in your neck etc) or psychological (work deadlines, stress etc).

Several of the nerves that exit the highest proportion of the neck loop back to travel over the top of the head to the forehead. These nerves pass through a triangle of muscles below the skull called the sub-occipital triangle.  (see below)

If the muscles become irritated (i.e. due to physical or psycholopsychological stressgical stress) they tighten, squeezing the nerves passing through the triangle. This can create pain in the base of the skull, temples, forehead, bridge of the nose or behind the eyes. It can also be accompanied by tightness and pain in the upper part of the neck and is also often noticed in the muscles at the base of the neck towards the back of your shoulders.

Evidence based research has demonstrated clear benefits between chiropractic care and this form of headache. This is through addressing the underlying issues that cause the headache i.e the joint stiffness, muscular tightness, muscular imbalances, postural problems.

2.)    Sinus Headaches

Sinus HeadacheWhen a sinus becomes infected, inflamed and congested it usually causes pain. There can also be fever related to the condition. The sinus headache is usually worse when waking in the morning because mucous has been collecting and draining while you were laying down. It’s also worse when you go from a warm house out into the cold, or when you bend over or lie down.

These type of headaches can be treated by your General Practitioner with antibiotics, as well as antihistamines or decongestants. But if that doesn’t work in the long term, it may be worthwhile being assessed by your local Chiropractor to evaluate whether other underlying spinal factors could be contributing and making your headaches worse.  Should this not be the case a referral can then be recommended to an appropriate specialist.

3.)  Migraine Headaches

Chiropractic care has long been shown to be a very safe and effective form of treatment for Migraine headaches. Migraines can be caused by a number of trigger factors e.g diet but links have always existed between migraines and poor function of the Migraine Headacheneck.

Exciting research by dental researchers recently came to a very interesting conclusion for the onset of Migraines.  The researchers found a small ligament that connected the upper most vertebra (the Atlas) of the spine to the outer layer of the spinal cord (the dura mater). It was theorized that abnormal position or motion of the Atlas bone would likely place tension on the spinal cord altering the cerebro-spinal fluid pressure in the brain.
Thankfully, Chiropractic treatment of the spinal joints has been shown to restore proper joint motion and position and this often provides relief and improved quality of life for migraine headache sufferers.

Gorey Family Chiropractic Clinic: Supporting your Recovery

We realise it can be confusing knowing where to choose for your healthcare services. If you, a friend or family member requires care for  headaches, neck or back pain, 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.

If you are suffering from any of the types of headaches mentioned and are based around Gorey, Wexford, Arklow or Carlow it may be time to be checked.  Why not call Gorey Family Chiropractic today to make an initial consultation appointment.

For your convenience all of our clinical 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 27

What Core Exercises Can Do For Your Back Pain

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The Rationale Behind Exercising your Back

By Olivia O Leary BSc (Hons) D.C

Back painYour low back pain can be the result of many different things. Back pain can be triggered by combinations of strain, overuse, and or injuries to the ligaments, joints and discs of the spine.

Over time injury that has not been managed correctly can lead to an imbalance in the spine which can lead to constant tension in the muscles, ligaments and joints making your low back more prone to injury or re-injury.

Treatment combined with rehab has been scientifically shown to have greater success at preventing recurrent low back pain than either treatment or exercises on their own. So where do you start if you are experiencing recurrent low back pain.

Since low back pain can be caused by injury to various structures in the spine and it’s supporting structures it is important to consult your chiropractor or other spinal specialist if you have back pain lasting longer than 1-2 weeks which is undiagnosed.  Your chiropractor can provide a specific diagnosis and explain what structure is injured so that you can be guided as to which treatment and exercises are appropriate for your specific injury.

If you are an existing client of Gorey Family Chiropractic you will have already beenChiropractor care thoroughly physically examined,  with x rays taken or scans arranged if clinically neccessary, so that your  your complaint could be diagnosed comprehensively and the benefits of rehab for your condition if it was necessary will have been explained to you.

Different spinal problems can be treated with differing protocols regarding exercise, but low back and flexibility exercises have been shown to helpful for almost all types of back problems.

How do Core Exercises Help the Low Back

Low back exercises concentrate on strengthening your abdominal muscles, helping give stability to your spine.

Rehabilitation prograCore exercisesms that focus on strengthening lumbar muscles combined with core stability and proprioception work also help reduce the risk of low back pain in the future if exercises are done correctly, and on a regular basis.

The Lumbar/Core Strength and Stability programs can be utilised if you are one of our clients recovering from a specific injury or if it has been identified that you may be at risk of developing further spinal problems in the future.

Programs always include flexibility and strengthening components.

Rehab programs are divided into easy, medium and more difficult levels, which clients work through themselves but under the guidance of one of our Chiropractic/ Physiotherapy team.

It is always recommended to start with the “Easy” exercises, and perfect those before moving to “Medium” or “Difficult”.

So what is the “core”?

Chiropractor careThe “core” is comprised of several groups of muscles including the transversus abdominus, multifidus, diaphragm and pelvic floor muscles.

These muscles work together to produce maximum stability in the abdominal and lumbar (lower) back region, as well as coordinating the movement of the arms, legs, and spine.

World Leading Exercise Instruction..

Professor Stuart McGill is one of the worlds leading experts on Spinal Rehabilitation based at the University of Waterloo Canada. His expertise in spinal rehab has been utilized by governments and public bodies as well as elite athletes. In this video he demonstrates how to effectively and safely strengthen the core without aggravating the lower back or discs.

This great video from Professor Mc Gill and his team is excellent for referencing the best exercises for the core, thereby strengthening the core effectively and most importantly safely for those of you with lower back or disc problems.

As always our Gorey Family Chiropractic Clinical team will guide you through a specific programme for your individual case to complement your programme of Chiropractic care and to ensure you recover faster and stay well in the long term.

For your convenience all our clinical team is registered with VHI, Aviva and Laya Healthcare allowing clients of Gorey Family Chiropractic to claim reimbursement from a range of Private Health Insurers.

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

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

Mar 27

Prevent back pain in the garden this Spring

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Prevent back pain in the garden this spring by Olivia O Leary D.C BSc Hons Chiropractic

If you are like many of our clients at Gorey Family Chiropractic you may have been trying to get out after the winter to start the spring planting, cut the grass or tidy up after a long winter.

Now that SpringPrevent back pain sunshine has finally arrived in Wexford here are a few tips from our chiropractors at Gorey Family Chiropractic to help make your spring gardening and DIY safe, healthy and enjoyable. However if like some people you are office or car bound by week and therefore a bit of a  weekend warrior type a few precautions to avoid back pain or other injury may be helpful!

I have noticed here in practice that a long winter restricts some client’s physical activity levels often leading to spinal stiffness and lack of physical condition. This lack of exercise can lead to our back’s, hips and muscles becoming stiff and weaker over the winter. So if you also sit at a desk all week and then attack some vigorous gardening all in the one go, it may unfortunately become a a recipe for disaster!

We can end up using muscles and joints and neural pathways that have barely moved all week and are not used to extended periods of physical activity. Another common problem of  trying to do everything all at once also may leave you exhausted, sore and fed up. There’s a better way!

Give these handy back friendly tips a try:

1.     MPrevent back pain in the Garden with Gorey Family Chiropractorake sure you have all the correct tools and equipment you need before you start. This makes sure you are adequately equipped and avoids unnecessary back or muscle strain due to lack of correct equipment for the task in hand just when you are in the middle of something.

 

2.     Do some stretching or warming up before you begin. This may seem silly but it gets your muscles and joints moving and prepares them for the activities to follow. It’s a well known fact that stretching helps flexibility and helps prevent injury so take a little time to give your body a chance to warm up.

3.    If yoPrevent back pain in the garden this springu are tackling a big job break it down. Make sure you allow yourself time for regular breaks every half hour to hour which is particularly important also with tasks that are repetitive like weeding hoeing. Back pain is often triggered by repetitive hoeing or weeding without a taking a break. A break may be 2 or 3 minutes to sit down or to do some stretching if you feel stiff.

 

4. 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. Remember to keep you back straight and bend your knees. When weeding try to use a mat to ease knee joint pressure.

5.    Drink plenty of water.  Keeping hydrated helps muscles, joints, nerves and our brains to keep functioning well.
6.    Get help. For bigger jobs or those involving heavy lifting make sure you have some help to avoid back pain.  Having help makes lifting safer for your back and quicker to complete the bigger tasks.
7.    Actions such as digging, raking and sweeping which involve bending and twisting at the same time can place a lot of pressure on the joints muscles and discs of the lower back. If there is already some instability in these structures it can increase your risk of damage, so be extra careful with these movements.
8.    Think about your Maintenance! Come in and get your spine , muscles and nerve function checked and treated if necessary by our Gorey Family Chiropractic team BEFORE beginning your next project to help your  stability, function and strength and decrease your chances of back pain or other aches and pains.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K  in the diagnosis and treatment of back pain, neck pain, nerve and disc disorders as well as treating and managing sports injuries and conditions like osteoarthritis.

On site x ray is offered and 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 including the GAA Scheme.

For further information contact info@chiropractor.ie or call 053 94 83338.