Sep 24

How to tell if you have good posture

Posted on September 24, 2015 by admin

When a person stands tall with their head facing forward in the correct position and back straight they naturally look more confident and healthy, because this reflects good health and good posture.

Apart from looking unattractive, bad posture can also lead to serious back and neck injuries and problems later on in life because the muscles, ligaments & discs are under extra stress when the spine is not in proper alignment.

Ask yourself, do you think you have good posture? Do you think you can recognise the signs of poor posture in yourself?

Try standing how you would normally, then try looking in the mirror, or ask a friend to take a picture of your whole body from your side profile. Relax and have a good look from head to toes. Starting from the head down, check to see if your head is poked forward, do you have a slight hunch or is your head leaning to one side, or shoulders drooping forward or too far back. Look to see whether one shoulder is higher than the other. From the side, tummy sticking out, or bottom sticking out. You may find you have your knees touching, or flat feet, or that one hip is higher than the other.
Any extremes of posture can be improved by using chiropractic treatment, the correct exercise program, and lifestyle changes.

There are basically three positions, in which to consider improving your posture:- lying, sitting and standing and walking.
1. Lying – Fist things first – Your bed must be correct. Too soft, or too hard can cause poor sleeping posture and result in waking with pain. Sleeping on your tummy can also cause serious problems to both your neck and lower back. A good, well supporting pillow of the correct size for you is also essential. This is where good quality orthopaedic pillows have an advantage over a traditional feather or foam type. Our bodies heal during sleep, so if your rest is poor, your body will be slow to heal, which is some gives rise to chronic pain syndromes.

2. Sitting. Both at home, at school or in work and in your car, all your seating should be appropriate and comfortable. Lumbar support is essential when seated for long periods, and get up to take regular walking breaks to avoid sustained postural positions. If at work, instead of sending an email to a colleague, walk to their desk, walk to the café on your lunch, or perform some desk exercises.

3. Standing or walking – Practice standing with your back to the wall and you should notice whether your shoulders and head touch the wall.

Head retraction exercises can help with the poked head posture. Shoulder and upper back strengthening exercises will also help to correct rounded shoulders. If your spinal joints are stiff, working poorly or fixed in position, it will be extremely difficult to get good changes with exercise alone.
Various wedges can help with seated posture problems. A new, well-designed, adjustable chair is the best option. Orthotics foot insoles can help with foot problems, combined with chiropractic spinal manipulation would be a great help at the outset when trying to improve your posture.
Correct posture when lifting anything is also very important to prevent injury. Never lift a weight, which is too heavy for your strength, and always bend your knees and keep the object as close to your body as possible.

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

If you or a family member or friend is suffering with poor posture or symptoms relating to poor posture please feel free to contact one of our chiropractors for a thorough and professional evaluation and assessment. Our chiropractors can evaluate and provide the best treatment and exercise plan to help correct your posture. Gorey Family Chiropractic clinic is also registered with all major health insurers allowing you to claim reimbursement for your treatment.
For a new patient consultation please contact our Gorey Family Chiropractic Team on 053 94 83338 or email info@chiropractor.ie

Jun 05

How to avoid neck and back pain during your exams

Posted on June 5, 2015 by admin

It’s that difficult time of year again for our Leaving and Junior cert students. Not only are writing exams stressful on you emotionally, but also sitting for hours on one is not really what our bodies were designed for, and it takes its toll on our back and neck.

As a university student, I used to prefer to study at the university library. Not only was it comforting to see that thousands of other students going through the same tiredness, “a ha” moments of clarity and countless cups of coffee, but it was also quiet (which made concentrating so much easier), and I seemed to have had the ability to sit at my workstation for much longer than at home. The reason…. my workstation’s ergonomics (how the desk and chair was set up) was right. Wherever you are studying here are a few tips to follow:

Your desk should:
•   have sufficient knee room so that one can scoot close to the front of the desk;
•   have sufficient desk top area to place the computer in a position whereby the monitor is approximately an arm’s length away;
•   be at a height such that one is able to maintain the wrists in a neutral position when using a computer while the shoulders remain relaxed.
Your chair should:
•   be adjustable, comfortably padded with no sharp edges on the seat;
•   maintain the spine in a vertical or slightly reclined position. If the chair does not provide adequate low back support, then a lumbar cushion, rolled up towel, or folded sweatshirt should be used. And, once good support is available, remember to use it. Do not have the tendency to sit on the front of the seat and not use the back support;
•   allow for the hips and knees to be on roughly the same level and for the feet to be placed flat on the floor. A foot rest may be needed if this is not possible;
•   preferably have arm rests that comfortably support the elbows and forearms and allow one’s shoulders to relax. The arm rests should not prevent one from scooting forward to the front of the desk.

Lighting
Having only a few light sources results in lots of shadows. Whenever possible, always have at least 3 light sources from various angles.

Now, having the correct desk space cannot solve all posture problems. Sometimes, while reading or writing we do force our bodies into awkward positions. And repeatedly maintaining the same posture for hours and hours is stressful to both the spine and supporting muscles. At the clinic we find that students receive a great amount of back pain and neck pain relief when coming in for treatment to address these issues.

If you are drained and tired from posture related back pain or aching muscles or even worse burning at the base of your neck and shoulders try to follow these tips and consult one of our highly experienced chiropractic team for some professional help where necessary.
Importantly Best of Luck to everyone :-))

For an appointment call 053 94 83338 or email info@chiropractor.ie

Mar 23

Treating a common cause of shoulder pain

Posted on March 23, 2015 by admin

Shoulder impingement syndrome is a common shoulder condition causing shoulder pain and restricted movement. Often the cause of this pain is related to injury to the the rotator cuff (a group of muscles and tendons that surround the shoulder joint and help to keep it stable) which occurs when the tendons of the rotator cuff muscles become irritated and inflamed.

Certain movements, such as lifting the arm upwards and outwards, will cause one of these tendons to become intermittently trapped and compressed within the shoulder joint. Often patient’s report being unable to lie on the affected shoulder due to significant pain and soreness.

Causes of Shoulder Impingement Include:
* Injury to the shoulder causing inflammation of the supraspinatus tendon ( either due to trauma or repetitive injury)
* Weakness or malfunction of the rotator cuff muscles of the shoulder sometimes aggravated by shoulder arthritis
* Instability of the shoulder joint
* Poor posture including forward head carriage and rounded shoulders
* Inflammation of the subacromial bursa, a fluid filled sac in the shoulder joint

Symptoms:

* Shoulder pain when your arm is at shoulder height and or when your arm is raised overhead
* Shoulder pain that can travel from the shoulder to the elbow
* Pain when lying on a sore shoulder
* Shoulder pain at rest as your condition deteriorates.
* Muscle weakness or pain when attempting to reach or lift the arm
* Pain when putting your hand behind your back
* Pain when reaching for a seat belt
* Pain on combing hair
Shoulder pain can also increase lying on the shoulder at night. Other symptoms include a grinding or popping sensation during movement of the shoulder.

Who suffers from Impingement?
Impingement syndrome is most likely to occur in people who engage in physical activities that require repeated overhead arm movements such as tennis, golf, swimming, weight lifting or throwing a ball.
Sedentary lifestyles where a person has already developed rounding of the shoulders and occupations that require overhead lifting or work to be done above shoulder height are also at risk of rotator cuff impingement.

Treatment options for Shoulder Impingement

Recovery and treatment depends on diagnosing the cause of your shoulder pain and restricted movement. Your chiropractor or other specialised health professional will be able to conduct a series of orthopaedic tests and carefully examine your shoulder physically to determine the cause of the shoulder problems. On occasion an x ray made need to be taken , or you may need to be referred for MRI to better evaluate the extent of the shoulder condition.

Various physical treatments methods including stretching and massage are administered to improve the function of the shoulder and to help restore the movement of the shoulder, ease the pain and promote healing.

Sometimes poor flexibility and alignment of the spine may also need to be addressed simultaneously through manipulation/ mobilisation of the spine.

Specific exercises are used to help to regain shoulder strength and flexibility. Muscle rehabilitation is extremely important for the recovery and maintenance of shoulder injuries. Postural advice and corrective treatment is necessary particularly if you noticeably carry your head forward of your body or if you are round shouldered.

Occasionally surgery is required if a tendon tear is larger or if significant shoulder arthritis is present and your chiropractor or healthcare practitioner can determine if this type of referral is necessary.

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

If you or a family member or friend is suffering with shoulder pain, or symptoms resembling shoulder impingement please feel free to contact one of our chiropractors for a thorough and professional evaluation and assessment. Our aim is to help you regain function through accurate diagnosis and timely treatment delivery.
For a new patient consultation please contact our Gorey Family Chiropractic Team on 053 94 83338 or email your enquiry to info@chiropractor.ie

Jun 10

Top tips for keeping your back healthy and strong

Posted on June 10, 2014 by admin

by Olivia O Leary D.C BSc Hons Chiropractic

PREVENTION OF BACK PAIN STARTS HERE;
For patient’s that have just joined us at the Gorey Family Chiropractic you’ll often hear us mention that strengthening your back through exercise is one of the best ways to keep back pain at bay once your problem has been treated. It can also be very helpful in treating back pain whilst in chiropractic care.

We encourage you to choose a low-impact, gentle exercise that will help strengthen the muscles in your back, without the risk of strain or sudden jolts that might aggravate your existing back pain. Swimming, yoga and pilates are very good for improving the flexibility and strength of your back.

Stretching is another key way of helping your back. The best way of maximising the benefits of stretching is to make your specific exercises part of your everyday routine and not just using them as a short term measure whilst you have back pain.

LIFTING
Lifting can also strain your back and lifting badly can often lead to injury hence a trip to chiropractors ensues.

Follow these simple tips from our chiropractic team to avoid damaging your back:
•    Think before lifting. Plan your lift.
•    Adopt a stable position.
•    At the start of the lift, slight bending of the back, hips and knees is preferable to fully bending the back or fully bending the hops and knees.
•    Change directions with your feet, not your back, to avoid a twist.
•    When lowering, face the place you have selected and lower the load slowly, bending your knees, never your back and let your legs do the work.

SITTING
Sitting in the wrong position or for too long can cause and can considerably aggravate back pain.
•    Sit up with your back straight and your shoulders down and back, elbows relaxed at your sides. Your buttocks should touch the back of the chair.
•    Don’t sit in one position for long stretches of time.
•    If you drive for a living try to adjust your seating to support your spine and if you have the choice consider the different types of seating within car models some of which vary in quality.

SLEEPING POSITIONS
By changing your sleeping position you can take some of the strain off your back and ease the back pain. If you sleep on your side, draw your legs up slightly towards your chest and put a pillow between your legs. If you sleep on your back, placing a pillow under your knees will help maintain the normal curve of your lower back and also help ease back pain.

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.

Apr 09

Limit Kids’ ‘Screen Time’ to Avoid Back Pain

Posted on April 9, 2014 by admin

5 tips to save young gamers’ necks and backs

Do you often find your child hunched over an ipad or phone playing downloaded computer games or slouched on the floor watching TV? Poor posture is a common cause of back pain and soreness for children.

In a study of back pain in 648 children and adolescents, 50 percent of children reporting back pain were found to have nonspecific musculoskeletal pain – which refers to overuse and improper use of muscles.
Kids are especially at risk in the winter when they are less active and more apt to turn to various screens – phones, ipads and TVs – for extended “screen time.” Static sitting causes children to bring their head forward in a really slouched position. This is very poor for the spine and back muscles and causes stiffness and reduced joint lubrication.

Tips parents can use to encourage proper posture for children:

1. Use a timer to encourage breaks from sitting
Since losing track of time can be a major issue for some kids, small breaks are critical. We recommend setting a timer. It doesn’t mean kids have to stop playing, but they can be reminded to stand up and move around after 20 to 30 minutes of sitting.
2. Avoid sitting on unsupported surfaces
Children need to avoid spending long amounts of screen time on low-support couches, chairs and even floors, where they can end up in straining positions for far too long. Work to create a setup that supports your child’s head and neck, whether by propping pillows or having them lean back in well-supported chair.

3. Have the screen and chair properly adjusted for computer time
Set up this area so kids are seated to allow eye level or slightly below eye level viewing of the screen. Also, adjust the chair so the height allows for both feet to be firmly planted on the floor.

4. Talk about the importance of posture
Making children take breaks from TV and computer games may not be easy, but it’s important. Helping kids become self-aware about their posture can create good lifetime habits.

5. Consider a rehab ball
There are ways to work muscles and improve posture even while children are in front of their screens. Rehab balls, for example, offer a dynamic surface that makes children work their trunk muscles (pectoralis, obliques and abdominis) while they are playing video games. This helps promote proper posture and strengthen the core.

If you are concerned by your child’s posture or any complaints of back pain do contact one of our experienced Gorey Family Chiropractic team where we would be delighted to thoroughly assess and diagnose the source of the problem.

Call 053 94 83338 or email info@chiropractor.ie for an initial consultation appointment.

Mar 18

Prevent back pain in the garden this spring

Posted on March 18, 2014 by admin

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 recent storms to start the spring planting, cut the grass or tidy up after the storm damage.

Now that Spring weather 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!

We notice here at at the Clinic that the recent weather conditions haven’t helped back related matters with lot’s of clients struggling to get normal exercise done. This is also coming off the back of the winter where many people get precious little outdoor exercise at all. This lack of exercise can lead to our back’s, hips and muscles becoming stiff and weaker over time. 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.    Make 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 you 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! 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

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

Jan 09

3 Tips to prevent Running Injuries

Posted on January 9, 2014 by admin

3 Tips to Prevent Running Injuries

by Olivia O’ Leary D.C BSc Hons Chiropractic

Whether 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

Stretching 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 mechanics 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

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.

Nov 11

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

Posted on November 11, 2013 by admin

by Olivia O’ Leary D.C BSc Hons

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

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.

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

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.

Sep 04

6 Tips for choosing a Good Mattress

Posted on September 4, 2013 by admin

FINDING A BACK FRIENDLY MATTRESS; 6 TIPS

by Olivia O Leary D.C BSc Hons

for-many-of-us-the-right-mattress-is-essential-for-a-good-nights-sleep-153332

For a back pain sufferer the correct mattress with proper support is vital to a good nights sleep

The type of mattress you sleep on plays a key role in the health of your spine and preventing unneccessary back pain. But one style does not fit all when it comes to mattresses.

Your body weight, shape and personal preferences determine whether an pocket sprung or a foam mattress will be most comfortable for you.

Clues that you may need a new mattress include:
•    Morning pain or stiffness
•    Restless sleep
•    Sleeping better when you’re away from home
•    Visible mattress sagging or lumpiness

Modern beds are made from a vast number of different materials and technologies, which can be confusing to a person considering a new mattress. The chiropractors at Gorey Family Chiropractic have put this guide together for this very commonly asked question.

SO WHAT MAKES A GOOD BED?

1). SUPPORT

A good mattress is designed to provide support for your body at all points and keep your spine in the same shape as a person with good standing posture.

The choice and quality of mattresses can vary greatly dependent on budget and personal preferences.

•Open Coil: One of the most common foundations in mattresses is the open coil spring providing you with a cheaper and durable but less supportive mattress foundation.

•Pocket Sprung: Adapts to the contours of your body providing support and minimal partner disturbance with minimum roll together. As Chiropractors this is one of the most recommended types of mattress for the cost versus the benefit ratio.

Memory Foam mattresses like this one from Tempur come backed by state of the art technology which dramatically increases the purchase cost

•Dual Coil: Provides double the support, with a unique inner coil responding to variable pressure providing a second tier of back support. Another excellent choice for a back pain sufferer.

• Foam: Memory foam mattresses popularised this type of mattress. It seems a love or hate relationship amongst buyers with some expecting the high price tag to improve symptoms beyond what a mattress is able to do, which is to offer support and good alignment to the spine and body thereby reducing strain.

2). Durability:

It’s the quality of the materials used and how they’re put together that determines how long a mattress and mattress base will provide comfort and support.

6 TIPS FOR THE RIGHT MATTRESS
1.    Spend at least 10 minutes on a mattress you want to buy. Lie in all positions, to make sure the mattress is right for you. It will be a wise investment of time, and your back will thank you for it, compare how different types of mattresses feel to your back and body.
2.    Weigh the benefits of foam versus pocket sprung. A medium firmness Pocket sprung mattresses offers excellent support for the average person. Foam mattresses contour to the entire body, but can make it more difficult to turn and get out of bed.  Clients with Hip bursitis or shoulder tendonitis may the find the softer moulding nature of the foam comfortable for their conditions.
3.    Consider your body type. If your hips are wider than your waist, a softer mattress can accommodate the width of your pelvis and allow your spine to remain neutral. If your hips and waist are in a relatively straight line, a more rigid surface offers better support.
4.    Make sure there are enough coils. If you go with an pocket sprung mattresses, more coils mean more support and firmness. The thicker the coil, the firmer the mattress, with heavy-gauge coils providing the most support. There are no magic numbers for coils, but steer clear of mattresses with few of them.

6. There is no necessity to spend money on expensive upholstery. Fabric layers provide insulation and cushioning between your body and the mattress springs. But these layers are easily compressed and can make your mattress feel as though it is sagging long before the springs give out. Foam mattress toppers are inexpensive alternatives that can be changed easily when the foam wears out.

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

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

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

Sep 04

Dealing With Ankle Sprains

Posted on September 4, 2013 by admin

Ankle sprains are one of the most common sports injuries suffered in Ireland. A sudden jolt or twist can overstretch and tear the supporting ligaments of the ankle joint. Early treatment of a sprained ankle has been shown to help to speed recovery and minimise the symptoms including ankle pain.

SYMPTOMS

The symptoms of an ankle sprain include:
• Swelling – the ankle can swell in minutes or over several hours. Severe bruising may be noticed in the days after.
• Pain in the ankle joint when trying to move it and when walking.

Acute Management  Suggestions for Immediate Treatment of an Ankle Sprain Include:
•    Stop your activity.
•    Rest the injured joint.
•    Use ice packs every two hours, applied for 15 minutes.
•    Bandage the joint firmly with an elasticated bandage.
•    Raise the ankle above heart height whenever possible.
•    Avoid exercise, heat, alcohol and massage in the first 48 hours, as these can all exacerbate swelling.
RECURRING ANKLE SPRAINS

Some people suffer from recurring ankle sprains. This can be caused by a number of factors working in combination, including:
• Ligament scarring and excess looseness, as a result of previous ankle sprains
• Insufficient treatment or rehabilitation from previous sprains. This can lead to weak muscles surrounding the ankle joint. It can also cause decreased balance ability; this is called a proprioceptive deficit.
PROFESSIONAL HELP

If you are unable to take any weight on the foot at all, seek medical attention immediately. An x-ray may be needed to see whether a bone is broken. This x ray may be also be provided during a consultation with one of our chiropractic team at Gorey Family Chiropractic.
If the pain from a sprained ankle that you are managing yourself has not improved after a day or so, it is best to seek professional advice and consult with one our specialist chiropractic team or other specialist healthcare provider to get an accurate diagnosis of the injury and suggest the most appropriate treatment plan. Our Chiropractic team specialise in providing treatment, rehabilitation and support :

Chiropractic Treatments May Include:
•    Hands on therapy for damaged tissues
•    Exercise programs to improve mobility of the joint
•    Exercises to strengthen the muscles surrounding the ankle
•    Exercises to encourage balance training and improve the proprioceptive deficit which often is overlooked
•    Advice on taping and ankle braces for use during activity

PREVENTING ANKLE SPRAINS

Suggestions to prevent ankle sprains include:

•    Warming the ankle and lower extremity up thoroughly prior to exercise.
• Consider ankle braces or tape, as directed by your Chiropractor.
•   Take care when exercising on uneven or wet ground, especially in the first few weeks after a sprain.
•    Consult one of our chiropractic team for ankle strengthening exercises and exercises to improve your ankle proprioception.

Computerised Gait scanning may highlight abnormalities in your way of walking or running which can complicate or cause certain sports injuries. This can be addressed by introducing medical devices called orthotics/ insoles into your shoes if necessary.

GOREY FAMILY CHIROPRACTIC : A PROACTIVE MANAGEMENT APPROACH TO ANKLE SPRAIN

If you or a family member are concerned by a recent ankle sprain or suffer recurrent ankle pain we would be pleased to consult with you and following a thorough physical evaluation which may include x rays offer a professional opinion as to the best treatment options available to you.

For your convenience the clinical team at Gorey Family Chiropractic Clinic are covered by all major Irish health insurers and under the GAA Player Scheme.

Contact: info@chiropractor.ie or Tel: 053 94 83338 for an appointment.

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