SPORTS INJURY GUIDE
CONNACHT ICE BATHs
Launching
Why Use Cold Water Immersion “Ice Baths”?
Calling all sports enthusiasts! Looking after your wellbeing and health before during, and after contact and non-contact sports is now made even more accessible for you, your club, and all sporting events. Connacht Mobile Ice Baths, The first of its kind in Ireland, are delighted to announce their services which will be of huge benefit and will accommodate all sports clubs, teams and major sporting events nationwide.
Highly qualified staff specialising in the area of hydrotherapy will discuss with you the wide range of benefits. When you get an injury the first protocol is to apply an ice pack to the injured area, well an “Ice Bath” works on the same principle, only for general recovery and in the case of an injury. In simple terms an “Ice Bath” induces a flush like action (that helps the muscles, tendons, ligaments, bones, nerves and all the different tissues used in sport recovery) from their workout in the following way:
Mobile Unit Description
• “Ice Bath” narrows blood vessels and thus decreases blood flow
The mobile hydrotherapy unit caters for 8 people at any one time, and is ideal for accommodating large groups of teams/ clubs or any sporting event. The mobile hydrotherapy pool includes 10 Jets for water circulation. The temperature of the water is between 1 and 2 degrees.
“Use of a Hydro Therapy pool has proven successful in recovery for both contact and non contact sports persons alike”
• This reduces swelling and tissue breakdown thus reliving pain • Once out of the “Ice Bath” the underlying tissues warm up • This causes a surge of oxygen filled blood to flow back to the muscles • This helps return by products of cellular breakdown to the lymph system for efficient recycling by the body • Main by product is lactic acid which can cause cramp, fatigue, and a general feeling of tiredness in the muscles. (Delayed onset of muscle soreness (DOMS))
ACCOMMODATING ALL SPORTS TEAMS/ CLUBS AND MAJOR SPORTING EVENTS
Call: 0873515941
Vinnie Egan, Ballintubber, Co.Roscommon Tel: 0873515941 Email: connachticebaths@yahoo.ie
2
W I N T E R
2 0 1 2
SPORTS INJURY GUIDE
EQuilibre acupunctUre Acupuncture – could a 2000-year-old therapy help rugby players? In ancient China, acupuncture was practised on two groups of people; the Emperor and his family, who considered themselves above the common mortals, and the fighters who were practising martial arts who needed to stay in top condition.
depending on the channels involved, it may help with other conditions that could affect performance and training, such as digestion, sleep and anxiety related problems. The aim is to balance the body and mind to reach optimum health.
Nowadays, acupuncture is a popular therapy which is widely used not only in China but in almost every corner of the world. It has been proven to be helpful for a wide range of conditions. It is a natural, drug-free therapy that has been treating people successfully for at least 2000 years.
Another aspect of receiving acupuncture is that it makes people reconnect with their body and listen to it more. When pain arises, one could take painkillers that will allow one to carry on and perform when the body is actually telling them the opposite.
Whether you are an amateur or professional rugby player, acupuncture can be beneficial for you as not only can it assist you in healing from injuries but it can also help prevent future ones, help speed-up recovery from matches and enhance performance. With acupuncture, there is no need to add anything, it just takes what is already there and uses it to make the body healthier and more efficient. It achieves this by not only treating a problem locally but also by mobilising the related body functions to speed up healing and proper recovery. Locally, it enhances the release of endorphins, the body’s own painkiller, to decrease pain. It improves blood flow to increase the supply of fresh nutrients and oxygen to the problem area. It also reduces swelling and accelerates the removal of dead cells and waste products. Systemically, according to Chinese medicine, the organs of the body are associated with a specific tissue, for example the liver controls the tendons. So, by activating the correct organs, acupuncture will help select and transport specific nutrients needed for the recovery of the associated tissue. Acupuncture will also have an effect on general health because,
This covers up the problem but doesn’t necessarily remove it and, used regularly, can lead to injuries with the potential for disastrous consequences. By listening to the body, one can give it time to reach its full potential. Acupuncture is like training. Rugby players know that fitness doesn’t come overnight; it comes with time, patience and determination. It is similar because with time and patience, it will encourage the body’s own healing mechanisms to kick in, resolving the root causes of a problem for the long-term, rather than covering it up temporarily. Acupuncture has no major side effects. It can be used in conjunction with other therapies and is proven to be one of the safest therapies around today. It is also an umbrella term under which there are a number of difference styles, such as channel theory and palpation acupuncture, Japanese acupuncture, meridian therapy acupuncture, five elements acupuncture, etc.. Finally, if you still have any doubt about the potential of acupuncture, think about all the athletes who have used it in their preparation such as Paula Radcliffe (long distance runner), McKayla Maroney (gymnast, gold medallist, London 2012), Matt Hasselbeck (American football), Shaquille O’Neal (basketball), Dave Scott (Iron Man champion). So if it’s good enough for these champions, why not for you?
W I N T E R
2 0 1 2
3
SPORTS INJURY GUIDE
THE ALTITUDE GYM
abrupt increase in blood acidity levels in the muscles. This is caused by the muscles inability to metabolise this acidity during intense and endurance based exercise. Many athletes complain about that ‘intense burning’ feeling they get in their muscles when doing intense exercise. By training at altitude you can build up a resistance to this happening allowing for increased performance intensity by up to 25%.
Altitude Training or Hypoxic Training has long been regarded as a method of training for the Elite endurance athletes who to go to great expense in order to travel to high altitude facilities, such as the Sierra Nevada in Spain. Now for the first time in Ireland the Altitude Gym on Level 1 at Delta Sports Dome is making altitude training available to all Sports People and the General Public who wish to improve their fitness and also recover quicker from injuries. The Altitude Gym simulates altitudes ranging from sea-level to 5000 metres, which means the oxygen content in the room can range from 21% (sea-level) to 11% (5000m). The stress of this hypoxic exposure, in addition to training stress, will compound the training adaptations experienced with normal aerobic/ anaerobic training and will lead to greater improvements in performance. Oxygen is a limiting factor in measuring sports performance. If insufficient oxygen is delivered to the body’s muscles, fatigue sets in. Hypoxic training improves oxygen delivery and utilisation faster without overloading your musculoskeletal system. So how will this benefit an athlete? Well, there are several physiological adaptations at work.
1. Our personnel - Our experienced sports scientists and strength & conditioning coaches have extensive experience working with the likes of Munster rugby and several intercounty GAA teams. They can design rehab programs and conditioning sessions to help you get back to onto the pitch stronger and more conditioned than before the injury occurred with the aid of the Altitude gym. 2. Other adaptations - that occur while training in hypoxic conditions. Namely increased capillarization – Capillaries are the smallest of the body’s blood vessels. The capillary system is central in transporting blood and nutrients to the working muscle which is essential in rapid recovery. When training in hypoxic conditions the body is stressed into producing more of these, this process is called vasculogenesis. 3. Duration of Sessions - Due to the extra training stress the body is placed under, the sessions are shorter, hence there is a lower musculoskeletal load meaning less wear and tear on the body. Aerobically and anaerobically (depending on session type) a 30 min session at altitude will feel like the equivalent of an hours session.
1. Lung capacity is increased – there are less oxygen molecules in the air in the gym, as a result this means that oxygen is less readily diffused into the bloodstream. In response to higher altitude, the bodies diffusing capacity and ventilation rates increase in order to process more air to fuel the working muscles.
Andrew O’ Neill Bsc Sport & Exercise Science
2. Cardiovascular endurance is increased - Your heart beats faster and stronger than normal in an attempt to get more oxygen pumped to the working muscles.
Facebook: www.facebook.com/ thealtitudegym
3. Lactate threshold is increased - The lactate threshold refers to the intensity of exercise at which there is an
4
How will training in the Altitude Gym benefit the injured Athlete?
W I N T E R
2 0 1 2
The Altitude Centre E-Mail: altitude@ deltasportsdome.com Phone: (00353) - 863985531 or 061-444455
Twitter: @thealtitudegym
SPORTS INJURY GUIDE
BIKRAM YOGA Bikram Yoga is a style of yoga performed in a room heated to 40°C. Each class comprises 26 postures and 2 breathing exercises which bring the body to its most efficient level. The heat accelerates the healing power of the postures enabling deeper stretches and compression of every part of the body improving the flexibility, agility and strength of the body and also the mind.
building the strength of the muscles around the heart and the lungs. The heat dilates the capillaries, allowing for oxygenated blood to flow at high speed to all of the muscles, joints, ligaments, tissues, glands, and organs. Muscles need oxygen to perform efficiently. Sweating during the class cools the body in the elevated temperatures, enabling the removal of toxins from the body and improves the immune system.
Rugby is a full-contact, high impact game, which requires full fitness and endurance levels along with a high degree of coordination and a very flexible spine. Yoga postures lengthen and strengthen the muscles that support all the major joints in the body and builds incredible core strength and stability.
The game of rugby requires incredible mental focus and determination. The challenging hot room environment of Bikram Yoga creates incredible endurance and mental strength. The focus on breathing and the use of concentration and determination to do the postures in the hot environment distract the mind from stressors, providing clarity and a mentalsharpness required for a high speed, high intensity rugby game.
Stretching improves the overall health and flexibility of the muscles which both heals past injuries, breaking down scar tissue, and prevents future injuries and the heat facilitates deeper and safer stretching. The ability of the body to perform and endure tackles and strains is therefore massively increased. Rugby is especially tough on the muscular and skeletal systems, especially the joints, and strong ankles, hips and knees are crucial. The yoga postures improve joint alignment, flexibility, stability, mobility and co-ordination. Flexible joints in proper alignment are less injury-prone. Rugby players must have good spine rotation with a balance of strength and flexibility in the limbs. Yoga focuses on all parts of the spine and balances the body from top to bottom. Bikram Yoga also provides a strong cardiovascular workout,
Different team members have different physical requirements but all team members require a strong and focused mind. The heat, the postures, the breathing and mental management of all three elements together enable the players to get in the ‘zone’ on match day straight away - focusing the attention on the task at hand, in other words meditating. During the class each person teaches themself to relax in the challenging environment which also serves greatly on match day - getting the body and the mind to work together as a team to deliver the best performance of the player. The skill of relaxation also tremendously aids the healing process helping to recover quicker from injuries and get back into the game.
W I N T E R
2 0 1 2
5
SPORTS INJURY GUIDE
limerick sports injury clinic www.limericksportsinjuryclinic.ie Limerick Sports Injury Clinic is a private practice specialising in the treatment and rehabilitation of sports injuries. Clients who attend the clinic range from novice to professional athletes. Although the clinic recognises the athlete’s need for a speedy recovery, it prioritises for a safe and successful return to sport. The clinic comprises of treatment rooms and a state of the art rehabilitation gym. This is the only clinic in the region of its kind, which also has access to indoor astro turfs, reformer pilates studio and Ireland’s only altitude gym. This provides athletes who attend the clinic, with a unique opportunity to be treated, rehabilitated and conditioned back to full fitness under one roof. The clinic is headed by Barry Heffernan who specialises in the treatment and rehabilitation of sports injuries. Barry has over 10 years experience dealing with sports injuries and has a particular interest in post surgical conditions. During his training in the UK, he had the unique opportunity to work alongside Consultant Orthopaedic Surgeons who specialise in Knee and Shoulder surgery. He has been heavily involved in the local sports community over the years and was recruited by both Limerick Senior Hurlers and Limerick FC to take the post of ‘head physio’ for 6 years and 5 years respectively. When athletes first present to the clinic, a thorough history of the complaint is taken in addition to the athlete’s general medical history. A full orthopaedic assessment is then carried out by the treating therapist until an accurate diagnosis is made. Following this the athlete is treated using a combination of electrotherapy, manual therapy and specific soft tissue mobilisations/manipulations. A rehabilitation programme is then designed and the treating therapist will have the athlete carry out the rehabilitation under close supervision in the clinic. The athlete’s progress is monitored throughout each stage of the rehabilitation period and once completion of the rehabilitation programme is achieved , a battery of functional tests are used to determine the status of the athlete’s fitness. Services & Conditions Treated: • Physio/Physical therapy • Pre/Post Surgical Rehabilitation • Orthopaedic Injuries • Strength & Conditioning Programmes • Spinal Injuries and Rehabilitation • Deep Tissue Massage & Sports Massage • Functional & Fitness Testing • Sports Injuries Barry Heffernan BSc BSc GSR CSCS ARTC • Graduate Sports Rehabilitator • Certified Athletic Rehabilitation Therapist • Sports Scientist • Certified Strength & Conditioning Specialist Level 1 Delta Sportsdome, Delta Retail Park Ballysimon Rd, Limerick. Phone: 061335785/0877951294 E-Mail: barry@limericksportsinjuryclinic.ie
6
W I N T E R
2 0 1 2
SPORTS INJURY GUIDE
SARAH PARKES DELTA CLINICAL PILATES
As any rugby player knows, you cannot reach peak form without exceptional core strength. The core muscles are key ingredients to performance and provide the basis for balance, alignment and movement. Many of these muscle groups can be strengthened through functional exercises such plank sequences and core twists that combine movement, strength and stability, while others are more difficult to access. Enter the “Pilates Reformer�. Based at Delta Sports Dome, Limerick and run by Chartered Physiotherapist, Sarah Parkes; Delta Clinical Pilates Physiotherapy is Limerick’s finest pilates studio. It offers private clinical pilates physiotherapy consults as well as group reformer classes. The pilates reformer trains the body to move through complex upper and lower body sequences with extreme control and stability. In addition to developing core strength, the reformer develops certain muscle groups that can help prevent imbalances for the rugby player. It is important to pay particular attention to the anterior and posterior sides of the body which are often tight and/ or unbalanced. By increasing flexibility, elongating muscles and strengthening opposing muscle groups and connective tissue, rugby players can build a more balanced anatomy with a decreased risk of injury or overuse in a particular muscle or muscle group. The reformer can simulate very specific sets of exercises targeting shoulder stability, spinal stability and pelvic stability; all crucial for the game. It also provides an opportunity to improve hip flexor mobility which is often impaired from time spent training and engaging in scrums. Unlike traditional methods of strength training that sometimes isolate muscles and joint action, the reformer works the body as an integrated whole, using multiple joints, multiple muscle groups and multiple planes of motion. It focuses on the smaller, more internal, stabilizing muscles of the hip, shoulders and spine to create and reinforce proper movement patterns that are more functional, efficient and powerful.
The end result for rugby players will be a retraining of stability muscle groups to provide the necessary support and stability for the body, whilst easing the pressure and improving the primary function of the overall muscle system, which enables them to focus on producing speed and power. Rehabilitation on the Reformer For the rehabbing player, the reformer also has extensive benefits. For the player allowed to exercise in the active rehabilitation stage he/she can begin exercise in a horizontal position eliminating gravity and bodyweight. This allows specific muscles to be targeted and retrained without impact or loading into the muscles or joints until the correct time in the rehab phase. This obviously allows for accelerated rehab in certain injuries. Progress to active functional activities related to the game can also begin quicker on the reformer as gravity and loading are gently increased at a monitored rate. The reformer will allow multi-muscle/muslti-joint movements in patterns of functional movement as well as exercises that involve more complex balance and co-ordination that would not usually be possible this early in the rehab phase. The reformer is also ideal pre and post orthopaedic surgeries (ie. ACL/shoulder repairs/ spinal surgeries) as it allows very specific targeted movements which are closed chain and eliminate bodyweight and undue stress into the muscles and joints. All Clinical Pilates exercise, private or in class format is provided and supervised by a chartered physiotherapist. Individual assessments available by appointment. Other specialities include: golfers, triathletes, pre/postnatal, back pain and arthritis. Delta Clinical Pilates Physiotherapy Level 1, Delta Sports Dome, Delta Retail Park, Ballysimon Road, Co. Limerick Email: sparkes@deltasportsdome.com Phone: 061 444455/ 085 7028597
W I N T E R
2 0 1 2
7
SPORTS INJURY GUIDE
ALE NOW ON Discount supplements www.discountsupplements.ie
Discount Supplements is Ireland’s No.1 retailer of Sports Nutrition, weight loss and bodybuilding supplements. We were established 7 years ago and operate both online (www. discountsupplements.ie) and through our 3 retail stores. Our stores are located in Clondalkin, Terenure and Kilcoole, Co Wicklow. At Discount Supplements we are proud to bring you the bestselling products from around the world. We pride ourselves in always being the first to have all the latest cutting edge supplements available. We have the largest range of supplements available in Ireland and we continue to grow our range on a weekly basis to continually meet our customer’s needs. On the very rare occasion that you find one of our products cheaper with another company we’ll be more than happy to match that price. Quantity Discounts When you purchase 2 or more of a particular product you will automatically receive a quantity discount on that product, which of course means the more you buy the bigger the savings you make.
Customer Service We realise how important good customer service is to a business and we pride ourselves on our accessibility to our customers so much so that we answer all customer emails within 12 hours. We aim to solve any problems customers might have immediately. We have a satisfaction score of 9.8 out of 10 from over 600 customer reviews on the independent review site TRUSTPILOT. Exclusive to Club Rugby Readers As an exclusive offer to all club rugby readers, we are happy to offer you a unique discount code. Please enter the following code at checkout to receive 5% off your order: clubrugby Facebook For all the latest promotions and giveaways , please feel free to follow us on Facbeook at www.facebook.com/ discountsupplements.ie Locations
SALE NOW ON Tel 01 4033884
Free Gifts
All customers that make a purchase of €75 or more receive free gifts. These gifts range from shaker bottles, water bottles to free t-shirts and vests. This is just our way of saying thank you to our customers for choosing Discount Supplements. We pride ourselves on fast shipping. If you order with us before 3pm on a weekday, we will dispatch the product for delivery the following day. We also offer free next day shipping on all orders over €50.
W I N T E R
8 Terenure Road North, Terenure, Dublin 6w. Tel 01 4926560
1 Albany Business Park, kilcoole, Co Wicklow. Tel 01 2819284
Fastest Shipping
8
Monastery Shopping Centre, Clondalkin, Dublin 22.
2 0 1 2
SPORTS INJURY GUIDE
Image FITNESS www.imageft.ie
Become a Certified Fitness Instructor, Personal Trainer & Group Instructor. With Ireland’s most prestigious training organization “We are committed to raising the standards and improving the profile of Fitness Instructors and Personal Trainers in Ireland” • • • • • • •
Certified in 20 Weeks Highest available Certificate on the Market (EQF Level 4) Internationally Recognized Flexibly Payment Plans Available FÁS Grants Accepted Free Gym Membership Courses available in Co Dublin, Co Cork, Co Galway, Co Down
Inclusive Fitness Workshops: • Sports Specific Training • Bootcamp Training • Boxer-size Training • Suspension Training • Strongman Training • Kettle Bells • + more
Please call 01 890 42 50 or contact Sinead Williams, The Course Co-ordinator, @ 085 189 95 55 You could also check out are website www.imageft.ie For a FREE information pack Email info@imageft.ie
W I N T E R
2 0 1 2
9
Foot Solutions SPORTS INJURY GUIDE – Keeping Your Feet Happy
better health through your feet
When we asked two of our customers to describe their experience atNiamh Foot Solutions, thisherisso what had say: King’s feet were causing much theygive youto a full assessment so that they can match
FOOT solutions
pain that at one stage, she couldn’t go to work.
you with the right footwear and arch supports if
John Murray Retailer She O’Reilly/Maloney went to a doctor who told her the pain was necessary. They-will analyse the way you walk Rita by strain to a Solutions muscle in her calf, whichon a When and identify the about pressure points on your feet. I heard Foot Solutions, I decided “I caused first noticed Foot advertised was spreading through her feet andCentre, legs. He and to call in to see if they could help me as I had billboard in Stillorgan Shopping told her to rest her feet, but the pain flared up From there, they will recommend footwear and been suffering with a lot of pain in my feet. I decided again. to pop in as I had been arch supports that will give you the support you run a Dry business so I’m onimprove my suffering with severe heel pain for quite need. Our Cleaning custom-made arch supports can feet day -and at the of each feet Then two years ago,been Niamh paid a visit yourall posture gait end and relieve theday painmy in your some time. I had restricted to to our Foot Solutions store intime Waterford, where she feet and connected with areas,pain like your would beinthrobbing and knees very and wearing runners all the but they When we asked twostaff offrom our customers toback. describe their experience at Foot Solutions, this is what they had to say: found relief for her pain.Trained at thethe store lower uncomfortable. offered me no relief whatsoever used specialist technology to assess her feet and Carolyn at Foot Solutions carried out a full pain my fitted heel.her with a pair of custom made gait.inThey Shoes make a statement. That’s why at Foot What Hegarty describes hisFoot and Gait Analysis, scanned for Darin Egan has to say about Blanaid at Foot Solutions immediately archFrank supports which supported her feet and Solutions, we stock some ofand the world’s top me comfort Customised Arch Supports. the shoe, arch experience at Foot Solutions: helped correct cause at ofand the problem. brands. Whether you’re lookingWhen for a work understood mytheproblem after aSolutions: his experience Foot a sports shoe, or a from shoe for occasions, we supports arrived thespecial laboratory, Carolyn comprehensive Foot & Gait Analysis, she “I went For Niamh, results were instant. “I’m have the shoe foran you. We offer specialist shoes “I used towith love walking with Arch my daughter, which I thoroughly enjoyed. We’d fitted them into extremely comfortable pairinto Foot Solutions in Stillorgan Village last February in provided methe Customised completely outwalk of pain now,” says Niamh. “It’s forI diabetics and people suffering with arthritis, preparation for my climb of Mount Kilimanjaro in September generally between 5 to 6K each evening but began to notice that the day ofpreventive shoes together with a pair of extra Supports fitted into the incorrect unbelievable healing my feet.footwear I’ve been for solutions for people like Niamh who 2012. I wanted to make sure that I had the correct support and followingthe a walk I would have pain in my ankle,cushioned knee and lower back. Asmy youfeet canimmediately socks, and me. wearing my arch supports along with a really have to stand a lot at work, the world’s most footwear to get me from the beginning to the end of the climb afterdelighted an 18I hole game of for golfthe the same symptoms would arise, felt better than they hadbut formuch years. Carolyn nice imagine, pair of shoes which alsobecause got at Foot comfortable walking shoes and even running I was absolutely without worse! I over wenttwo into Footable in Stillorgan Village where their Solutions formonths ISolutions wear arch shoes and supports for one high-performance explained to Blanaid, me that myof feet rolled inathletes. at the any pain or damage being done. I was put through a first time in I years. was tomy walk supports at work because I’m day, complete Foot and Gait analysis by Kayt who then advised me trained consultants, out aall Full Foot andankles Gait Analysis andshe quickly and that hadidentified adjusted the arch without much pain, andcarried wasstanding amazed to but I’m able wear all was. of my othernoticed shoes the Drop store on Michael Street on in what type of support I should be wearing whilst training for what theto problem thatdismy feet wereinto out of alignment that supports totheir help correctand this. She also realise after 4-5 weeks thatShe the pain had rest of the time. Waterford to sample the Foot Solutions my ankles were rolling in so she scanned me for a pair of Made ArchI had been the climb itself. She measured and fitted me for a pair of Custom pointed outcustom that the shoes appeared totally. experience for yourself. You’ll get a free Made Supports. She introduced me to “Stretch Walkers”, which I mustnot say,suitable togetherfor with standing all Arch Supports, which were then fitted into a pair of Brooks Footalso Solutions is a that company to carry keeping I am thrilled Footdedicated Solutions a wearing foot andwere gait analysis and an answerinto training shoes which she advised me to wear in the gym and yourthe feet healthy and balanced. lot of Made Arch SupportsAand extra– cushion socks, have greatly helped to day, and helped me to choose a more range of Custom good looking, comfortable shoes all your foot related problems. foot,get and back pain is caused lackall when training/running for the climb. Kayt also made sure that mehip back out walking again. Thebypain in mysupportive ankle, knee pair. and lower back is much what aknee, relief not to have to wear runners of proper foot support. At Foot Solutions, we the supports fitted well into my walking boots which I would be Call Foot Solutions on 051-857889 improved, much so I also tookat part in the sponsored walk for “Aware” from and shoes I’m wearing the supports, socks the time. I’llfeet. beso buying all that my footwear understand Our trained consultants will for the climb. to from Harbour (Howth Day.and I canI can honestly say saywearing forSt.Patrick’s months now honestly the Foot Harbour Solutions now on.” to DunLaoghaire) on that if I hadn’t paid that visit to Foot Solutions pain I could such in not myhave feet contemplated has completely gone. In September I successfully climbed Kilimanjaro and with the
Keeping Your Feet Happy
a walk!
I am also happy to say that I am out playing my much loved game of golf again .In short, I think anybody suffering with pain and discomfort as I was should definitely pay a visit to their nearest Foot Solutions store”.
help of Foot Solutions I was pain free and comfortable all the way!” I would recommend that anybody who is training for either a climb like mine or simply training to keep fit should pay a visit to their nearest Foot Solutions store – after all as the old saying goes “Prevention is better than Cure”. Thanks Kayt!
FOOT PAIN? KNEE PAIN? BACK PAIN?
For your FREE Consultation and Foot & Gait Analysis why not call your nearest Foot Solutions Store.
WEARING CORRECT FOOTWEAR AND ARCH SUPPORTS CAN RELIEVE PAIN AND IMPROVE YOUR BALANCE AND POSTURE. AT FOOT SOLUTIONS
OUR TRAINED
CONSULTANTS USE HIGH TECH FOOT SCANNING EQUIPMENT AND GAIT ANALYSIS TO HELP FIND THE PERFECT CUSTOMIZED FOOTWEAR AND ARCH SUPPORT SOLUTION FOR YOUR FEET.
WE
CARRY
61 South Great Georges Street, D2. Tel: 01 4755100
SOME OF THE WORLD’S FINEST COMFORT SHOES
Stillorgan Village/Shopping Centre. Tel: 01 2121040
“Why not call in to your nearest
NOW AT 8OPEN Michael St, Blanchardstown Town Centre. Waterford Tel: 01 8066985
WITH EXTRA DEPTH AND WIDTH.
Why not call in today for a free store for a Free Foot Analysis?” foot analysis? www.footsolutions.com/waterford
Foot Solutions
t: 051 857 889
www.footsolutions.com
Contact information: South Gt. Georges St. D2. 014755100 l Stillorgan Village: 012121040 l Blanchardstown Town Centre: 018066985 l Grand Parade, Cork 0214272711 l Middle St, Galway 091865555 l Michael St, Waterford 051857889 l O’Connell St, Limerick 061404849
10
W I N T E R
2 0 1 2
SPORTS INJURY GUIDE
Institute of sports massage & sports therapy
A Career in Sports Therapy? Providing the highest level of professional training for Sports and Physical Therapists for over 14 years The Institute of Massage and Sports Therapy Ltd was founded in 1998 with the aim of providing internationally recognized qualifications in Sports Therapy. We recognized the need for therapists who were trained specifically in the treatment, management and rehabilitation of sports injuries. The skills taught on these courses will enable graduates to treat conditions such as neck and shoulder tension, strains and sprains, whiplash, tennis elbow, groin strains, hamstring problems, knee ligament injuries, low back pain and overuse injuries to name but a few. Rachel McCarthy, Director of the Institute outlines the benefits of the treatment saying “In today’s goal orientated, stressful environment, these holistic therapies and treatments have become extremely important, in maintaining healthy balance in the body and preventing long-term stress and injury. This is especially true for athletes and sports people who are in a hurry to recover from injury, and the Sports Therapist can greatly improve their recovery time and prevent further injury with correct treatment and rehabilitation”.
their skills and stay current in the ever changing sports therapy field. We run regular workshops and seminars in advanced sports massage techniques, dry needling, taping- both kinesio taping and sports taping, sports first aid and rehabilitation. So why not join one of the fastest growing industries in Ireland today and reward yourself with a satisfying and enjoyable career. Tel (061) 201855 for further details or contact our website at www.imst.ie
We offer Nationally and Internationally Recognised Courses in: • SPORTS MASSAGE • SPORTS INJURY THERAPY • SPORTS EQUIPMENT (ultrasound etc) • DIET AND NUTRITION
We also run workshops and seminars throughout the year on:
Job Opportunities
• Kiniseo Taping
The Institute of Massage & Sports Therapy Ltd is dedicated to producing graduates that have the ability, know how and confidence to massage and treat injuries to a high and professional standard.
• Sports Taping & Strapping Techniques
We have been running professional high quality courses for over 14 years and for this reason, the Institute’s reputation is highly respected in the sports therapy sector, with its qualifications being in great demand from employers. There are now opportunities for therapists with sports teams, in sports centres, health clubs, spas, leisure centers, with chiropractors and osteopaths and nursing homes. Many graduates have successfully set up their own practice, which can be run either from a private clinic or from home. The Institute is also aware of the need for therapist to update
• Sports First Aid • Core Rehabilitation • Dry Needling • Advanced soft tissue techniques
Course venues: Limerick, Galway & Carlow All Courses run on a part-time basis, either weekends or evenings. For more information contact the Institute of Massage & Sports Therapy Ltd on 061-201855 or www.imst.ie
W I N T E R
2 0 1 2
11
SPORTS INJURY GUIDE
Platinum pilates
Real Men Do Pilates Pilates is something that for years has been associated with ‘Women’s exercise’ but rugby clubs, coaches & players themselves are not only becoming aware of the benefit, but more importantly the necessity to incorporate Pilates into the yearly training cycles.
as Physical Trainer & Self Defense Officer to the German Military Army, a role which he turned down to emigrate to the States.
Rugby players do Pilates as a way of improving co-ordination, core strength, mobility and flexibility, as well as for both recovering from injuries and preventing them in the first place.
Rugby players are required to deliver controlled power from unbalanced body positions either when being tackled or at scrum time. All Pilates movements are initiated from a strong core which provide stability. Targeting these requirements can aid injury prevention and enhance performance by developing stamina, co-ordination and strength.
In the quest for the winning edge, rugby teams along with their coaches are using Pilates based exercises & techniques to incorporate into both preparation for matches and rehabilitation after injuries. But Pilates is not just for rugby players. Many of the football clubs playing in the English Premiership have recruited their very own Pilates Therapists to work with players on flexibility & movement.
The occurrence of very common injuries seen on the pitch such as hamstring & groin strain can be dramatically reduced if not eliminated by including Pilates as a regular part of the training plan for players. Milena emphasizes the importance of introducing Pilates to players from a young age saying.
Milena Byrne, Owner of Platinum Pilates has used Pilates with rugby players for over 10 years now and worked with some of Irelands most talented International players too.
“Often clubs will wait until the injuries are prevalent before realizing that Pilates plays a huge role in the fitness of the team and it can be difficult introducing Pilates retrospectively.
Speaking about the history of Pilates and the role that it plays in modern sport, Milena says “The idea that Pilates is a girls exercise class is dated. Joseph Pilates originally from Germany was living in England and during World War 1 he became a detainee and was imprisoned.
“However most good physiotherapists will have a good level of Pilates knowledge to be able to intervene effectively”.
“During this time he developed his own exercise technique in his cell as a means of rehabilitating his own injuries, illnesses and then he began to work with his inmates. He discovered that if he used the bedsprings as resistance that he could challenge the body with assistance and resistance. “His work on the inmates and injured prisoners did not go unnoticed and once the war was over he was offered the role
12
“There he opened the very first Pilates studio in 1926 and even though a large number of his clients were members of the New York City Ballet, Joseph worked with lots of male athletes also”.
W I N T E R
2 0 1 2
The most effective Pilates technique is done on the Pilates Reformer. The reformer provides finely tuned exercise resistance that allows one to work very precisely to develop good alignment with the assistance of gentle spring tension. Platinum Pilates is Irelands largest and only fully dedicated Reformer Pilates Studios based in Stillorgan and Rathmines. Both studios have Group Reformer Classes 7 days a week and a team of highly trained Pilates Therapists. For more information visit www.platinumpilates.ie
SPORTS INJURY GUIDE
Medfit
What is Medfit Proactive Healthcare? Medfit Proactive Healthcare is the first and only medical exercise, physiotherapy and rehabilitation facility of its kind in Ireland. Our facility utilises the latest technology from the health and fitness sectors, and pairs it with the most recent evidencebased medical exercise and physiotherapy practices. Medfit’s focus is on the prescription of individualised medical exercise, clinical physiotherapy and rehabilitative services in order to optimise overall health, fitness and quality of life. Quite simply Medfit Proactive Healthcare bridges the gap between your initial diagnosis and your return to optimal function by offering full support from start to finish. At Medfit Proactive Healthcare we provide comprehensive medical screening treatment for a wide range of injuries and conditions, and extensive post-operative and indeed regular rehabilitation programmes which are custom designed for the individual. We utilise medical exercise as a preventative measure in the battle against a number of musculoskeletal conditions, such as chronic back pain, arthritis, osteoporosis, and lifestyle complications including weight problems, high blood pressure and diabetes. Exercise medicine is a specialisation that combines medical principles with rehabilitation, nutrition and exercise science in an attempt to prevent injury and promote good health. Exercise Medicine is committed to the ethos that regular physical activity is integral to the prevention and treatment of chronic disease and should be regularly assessed as part of overall medical care in order to promote optimal physical health and function. Exercise Medicine at Medfit Proactive Healthcare is provided by a dynamic team including: • Chartered Physiotherapists • Exercise Scientists • Certified Strength and Conditioning Coaches • Certified Personal trainers • Clinical Nurse • Dietician • Professor of Endocrinology
Physical inactivity is the fourth leading risk factor for all global deaths (World Health Organization), and contributes to a variety of chronic diseases and health complications, including obesity, heart disease, diabetes, hypertension, cancer, depression and anxiety, arthritis, and osteoporosis. In a 2012 report by The International Association for the Study of Obesity it emerged that one in four (25.8%) adult males and one in five (21.3%) adult females in Ireland was clinically obese.
First & only treatment facility of its kind in Ireland Specialising in the diagnosis , treatments , rehabilitation & prevention of injury recurrence. We have what it takes to get you back to full function & excellent performance.
• Physiotherapy for Sporting Injuries • Post surgery including ACL & Shoulder Rehabilitation Programmes • Spinal Conditioning • Strength & Conditioning for Performance • Functional Movement Screening & Injury Prevention • Nutritional Advice for Performance • Deep Tissue & Sports Massage Current Specialised Sporting Performance clients include Katie Taylor & Niall Kearney.
Medfit, Block 4 Blackrock Business Park, Blackrock, Co Dublin t: 01 278 4423 e: info@medfit.ie /MedfitBlackrock @MedfitBlackrock www.medfit.ie
Medfit, Block 4 Blackrock Business Park, Blackrock, Co Dublin t: 01 278 4423 e: physio@medfit.ie /MedfitBlackrock @MedfitBlackrock www.medfit.ie
W I N T E R
2 0 1 2
13
SPORTS INJURY GUIDE
yoga therapy ireland
Prolong your rugby life with yoga Yoga Therapy Ireland’s ethos that yoga can benefit everyone also applies to people who participate in various sporting activities and this includes rugby. Rugby players can use yoga practice to balance strength and flexibility, increase joint mobility and coordination as well as increasing breathing capacity and honing mental focus. People who play rugby are always searching for that ‘extra something’ and more and more people are finding that extra something in the area of yoga. Why? Increased flexibility and strength means a greater range of movement and less chance of injury allowing people to prolong their sporting lives. Rugby demands that its players have amazing eye-foot coordination, catlike agility, a sixth sense of balance and upper body strength to enable them to both ward off attackers and propel themselves forward. Rugby players typically have granite-hard hamstrings, tight lower backs and quadriceps and a stiff upper body – all muscular by-products of a game demanding 80 minutes of continuous cycles of full sprints, quick stops, lateral cuts, strong tackles etc. Also when running, the force of impact on each foot is about three to four times your weight so its not surprising that rugby players are often plagued by bad backs and knees. Being flexible and mobile as well as strong in those areas helps both preventing and recovery from these injuries. The problem is that tight muscles get tighter and weak muscles get weaker. A tight muscle is brittle, hard, and inflexible and more easily injured. Because muscles act as the body’s natural shock absorbers, ideally they should be soft, malleable, and supple with some give. The answer is to include yoga practices in your training routine. So along with warming up before you train and cooling down afterwards add in some specific yoga stretches and learn to
practice mindfully. Yoga stretches move all the joints through their full range of movement using precise alignment and the breath. Through consistent practice, the intrinsic muscle groups, supporting and stabilizing the skeletal system are stretched as well as strengthened. Learning to coordinate breath with each movement eventual results in the body, mind, and breath being integrated in all actions. Breathing practices soothe the nervous system and relax the entire body. Rugby is a physically demanding sport, but more often than not it’s the mental lapses that cause problems e.g. the shot that sails yards from its target. In stressful situations the tendency is to hold the breath unconsciously or to chest-breathe thereby increasing anxiety. Changing to healthy breathing patterns can help one stay focussed even in stressful situations. During physical activity the body produces endorphins, ‘feel good’ hormones, which double as natures painkillers. These hormones can mask pain and the onset of injury. Yoga teaches cultivation of body wisdom, allowing us to respond to messages the body sends. Without developed body intuition, it’s easier to ignore the body’s signals and injure ourselves. The practice of mindfulness teaches us how to be ‘in the moment’. ‘Now’ is always the answer to ‘how’ – how to react, how to train, how to pace yourself. Keeping the body ‘well-oiled’ and flexible is a challenge to all rugby players as they attempt to maintain peak performance while the competition gets younger, stronger, and faster. Yoga can literally allow you to ‘stay in the game’ for longer by counteracting the pounding, tightening and shortening of muscles with restorative, elongating and loosening work. For more information log on to www.yogatherapyireland.com
YOGA THERAPY IRELAND If you are a club coach and you would like to get that extra something from your players by way of strength, stamina, flexibility and focus, you might consider including Yoga in your practise schedule. A Yoga Therapy Ireland teacher can certainly help you. As one of Ireland’s most professional yoga training organisations, we provide nationwide Yoga classes, Yoga seminars, Membership, an Internationally recognised Yoga Teacher Training Diploma Course. We also offer short intensive courses in Yoga for Sport, Yoga for Children and Yoga for Pregnancy together with Tutor Training, In-Service Training and specialist post graduate training for those who aspire to become yoga therapists.
www.yogatherapyireland.com email to yti@eircom.net phone/fax: 01 2352120
14
W I N T E R
2 0 1 2
SPORTS INJURY GUIDE
superscrum Superscrum is a revolutionary new Irish scrum machine that will significantly enhance your team’s performance. Invented by a former player who suffered a serious neck injury when a scrum collapsed, it is endorsed by former Irish International Player, Reggie Corrigan. The patent protected SuperScrum™ machine provides safer and vastly better opportunities to improve players scrum techniques and fitness levels to all ages and at all levels in the game. The SuperScrum™ is supremely versatile and brings rapid results in such areas as developing neck, shoulder, leg and core muscles, improving scrummaging techniques and improving safety levels during training and match play. “While recovering from a serious neck injury, (cracked C4 and disc out between C4 & C5) I realised that there was nothing out there to help with the technicalities of scrummaging so I decided to develop this new machine. “Your average 8 man machine is great for drilling and timing. Everyone that has used the “Superscrum one man” to date agrees that it really feels like you have been in a scrum and that was the effect I was going for. This is excellent for a number of reasons.” It gives the opportunity for inexperienced players to be coached on a 1 to 1 basis in a safe manner. While experienced players using the programme can have a programme tailored to suit their individual requirements with a twenty minute programme that would normally take three hours to complete in a gym. The Superscrum machine also gives coaches a chance to tweak even the most experienced player’s bad habits, while it is also an excellent tool for younger players to be taught the correct body position at scrum time. Superscrum™ rugby is a company based in Navan Co. Meath. All of our equipment is manufactured in Ireland to the highest international standards. We are the only Irish company totally dedicated to serving the Irish Rugby Community. In addition, we can also supply all your rugby equipment needs, including tackle bags, post pads, and tackle suits. Superscrum ™rugby’s maintenance division is looking to make life simpler for clubs and offers a commitment to excellent customer service. We repair and service all of your broken or damaged equipment. We come to you and take away the headaches. To date we have fixed several scrummaging machines and in excess of 100 tackle bags and rucking shields on site saving a great deal of time and money. Superscrum rugby wants to help make the running of your club easier so you can concentrate on the more important matter of actually playing rugby. Yours in Rugby
Peter Clarke Superscrum Rugby To find out more information please look us up on Superscrum.com or find us on Facebook.
W I N T E R
2 0 1 2
15
SPORTS INJURY GUIDE
DBC Physiotherapy & sports injury clinic
Back and Neck injuries: prevention can prolong careers Modern Rugby requires explosive power which is a combination of strength and speed To perform to the best of their ability, a player must have a balance of all muscle groups, with training directed to include all muscle groups. A good example of where this can become unbalanced is where strength and speed are overemphasised and other skills such as ”hand – eye” co-ordination are neglected resulting in powerful players running so fast that they miss the pass and drop the ball. The same can be applied to training the core muscles, which can prevent both back and neck injuries. Using the DBC rehabilitation regime provides a comprehensive programme for these core muscles and can be used for injury prevention, rehabilitation and sports performance enhancement.
Sports performance enhancement • No matter what level of sport you participate at core stability
should be part of your training regime • Working on your core can vastly improve your balance • In addition it can greatly improve torsion / twisting strength
that can vastly increase ability and performance • The difference between having the edge in your sport will
come down to your ability to maintain the most efficient functioning of your core muscles Three main stages in attaining strong core 1) Independent core contraction
Core Stability aids:
2) Integrated focused core exercises
Injury prevention
3) Incorporate into functional activities
• Strengthening the core is essential to prevent all forms of
injury around the lower back area • By training the core, the rest of the muscles in the area, i.e.
hamstring, gluteals, abdomen, and back muscles all work more efficiently together • Risk of injury caused by over-activity is reduced in any
By adopting a comprehensive rehabilitation programme players can return to playing decreasing the risk of recurring injuries and reach their full potential and not suffer the disappointment of early retirement from their sport through recurring back and neck injuries. At DBC Naas this is our mission.
particular muscle group due to muscle imbalance Rehabilitation from injury • Core stability is an essential component of any rehabilitation
programme, not only for LBP, SI pain, groin, but also hamstring strain and shoulder pain • By providing the stability beneath the muscles that provide
the movement, core stability provides excellent rehabilitative properties for such injuries and are commonly used by physiotherapists
16
W I N T E R
2 0 1 2
Mary O’Connor is the founder and clinical director of DBC Naas
DBC Naas Physiotherapy & Sports Injury Clinic Chartered physiotherapists Tel (045)874133 email: physiosport@eircom.net web: www.naasphysiotherapy.ie