HP Physio Studio (2026)

12/04/2021

Feeling hungry❔

A different way of thinking 💭

When our muscles feel tight and sore, especially after a day at work, most of us say we need massage or just too loosen them out!

❔But why....

Think of it this way...
- Our stomach’s function is to digest food
- So when we hear our stomach rumble, we know it needs food to digest, so we eat!

Similarly...
- A muscles’ function is to produce movement
- So when it feels tight and sore, it’s telling us it needs to produce movement, just like the stomach needs to do it’s function!

So instead of trying to massage your shoulders or sit straighter or whatever it might be, why don’t we just get up and move and see how they feel?

Give it a go and let us know if it helps⬇️

❤️like, 💌save, 📤share

@ Dublin, Ireland

08/04/2021

💭 Want to make a lasting difference to your pain❔

💥Pain can mean many things in the body!
It is generally indicating a physical/biological process which is not quite optimal; whether that is mechanical overload, inflammation, tissue changes, sub-optimal movement patterns etc...

👆We can identify what structures are painful and try to reduce this pain with many modalities...

❗️However, in order to truly alleviate pain and prevent it’s re-occurrence, it is essential to consider WHY that structure became painful in the first place!

This could be due to:
➡️Prolonged postures
➡️Tissue overload e.g. increased training
➡️Repetitive movements
➡️Change in movement patterns
The list goes on...

Addressing these factors will provide lasting relief and prevent re-occurrence of your pain in the long-term...isn’t that what we really want❔

Ref: Sahrmann, S. (2002)

30/03/2021

”HOW LONG WILL MY REHAB TAKE?” 💬

💲The million dollar question, isn’t it?

😕The problem is....
Rehabilitation isn't meant to be time-based, it is about reaching certain targets that help you return to your desired level function!

💬For example, "How long will my ankle sprain rehab take?"

Well that depends...
❔How severe was the injury? (Amount of pain, swelling, bruising, weight-bearing ability, other damaged structures)
❔What do you want to get back to? (Walking vs. running vs. high-level sport)
❔How much time are you willing to dedicate to a consistent rehab programme?

🤷‍♀️There are so many factors to be considered!

☝🏼People respond differently to injury, healing and the rehab process; what might take 4 weeks for one person might take 6 for another!

✅Understanding this concept is a crucial part of effective rehabilitation.
We must start changing the narrative regarding timeframes for injuries and be more realistic!

❕It's not about how long it will take it's about what targets we need to hit to achieve to our desired goals!
..Take lockdown for example, we expected it to take 3 months, and here we are 1 year later... 😅

📨Share this post to spread the word and help change the narrative!

Follow for more like this!

25/03/2021

❕TREATMENTS FOR SCOLIOSIS❕

❔As there is no known cause of scoliosis, the main aim of treatment is to prevent further progression of scoliosis in the spine. Depending on how curved the spine is, this dictates the appropriate treatment.

📏 Curves between 20-40 degrees require bracing and intensive rehabilitation.
⚠️ If curves are left untreated, there is a high risk of continuous progression of the scoliosis at ~0.5 degrees a year!

➡️This can greatly affect a person's quality of life, their body image and self-esteem and perhaps cause cardiopulmonary problems and breathing difficulties.

👨‍⚕️The treatment of Scoliosis has been vastly evolving and consistently researched.
The role of Physiotherapy is the management of Scoliosis is often to:

1️⃣Screen for early diagnosis
2️⃣Prevent of curve progression
3️⃣Bracing & stabilisation exercises
4️⃣Pain management

- Physiotherapists work closely with other multi-disciplinary team members to ensure a holistic and detailed care. The evidence is promising to show that Physiotherapy Scoliosis Specific Exercises (PSSE) can reducing the curve progression.

✅The combination of PSSE and spinal orthotic management in the treatment of progressive idiopathic scoliosis may offer advantages over more traditional treatment plans.

Enjoyed this post? Don't forget to SHARE 📨, LIKE ♥️, COMMENT ✍️ and SAVE📩

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@ Dublin, Ireland

23/03/2021

WHAT IS SCOLIOSIS?

❔Scoliosis is an structural alteration of the natural curve of the spine.
🔢85% of Scoliosis cases are Idiopathic, meaning there is no known cause.

👩‍👧Adolescent scoliosis is most common, occurring primarily between the ages of 10-15 years.

❕Although, it can occur equally in both genders, females are x8 times more likely to progress to curve magnitudes that will likely require treatment.

Scoliosis can also be seen in adults and individuals over 60 years old due to age-related changes of the spine.
💥While most scoliotic spines remain undiagnosed and asymptomatic, individuals with scoliosis are twice as likely to experience back pain compared to non-scoliosis patients.
📈More severe curvatures are likely to progress at a faster rate and cause secondary complications

Therefore, early diagnosis and management of the condition is vital to prevent further curve deterioration and secondary musculoskeletal and cardiopulmonary complications.

👨‍⚕️A physiotherapist can detect and identify patients with Scoliosis and refer or treat appropriately depending on the patient's age, severity and symptoms.

Enjoyed this post? Don't forget to SHARE 📨, LIKE ♥️, COMMENT ✍️ and SAVE📩

Follow hp_physiostudio for more!

@ Dublin, Ireland

16/03/2021

Flexibility vs. Mobility❕

These terms are often used interchangeably.
☝🏼However it is important to make the distinction between passive lengthening & active movement through range!

🤸Mobility takes into account the type of joint, the joint capsule, muscle strength, joint stability and motor control to be able to achieve appropriate mobility.
🏋️‍♀️As we move actively through range, our body actively adapts to new movements and ranges, making the effects longer lasting!

❕To improve & maintain our body’s mobility, it is important to move gently & regularly!
- This keeps joints moving freely, muscles active and improves neuromuscular control of body segments

🚨 Join us tomorrow at 11am for a LIVE mobility session to keep you moving freely and efficiently!

@ Dublin, Ireland

09/03/2021

Essentials of Ligament Injury & Rehab❕❕

🤕Ligament injuries are extremely common ranging from a minor sprain to a total ligament rupture generally as a result of acute trauma and overload!

- Ligaments are strong, elastic structures which initially tolerate stretch well, increasing their length.
- However once a movement causes >4% increase in length, collagen fibers begins to tear

🏥Rehab after injury should start immediately, applying POLICE protocol initially
💪🏼All aspects of movement, strength, balance and agility shoulder be addressed in the rehab process to restore ligament function!

‼️Extremely important to note that ligaments remain at a slightly reduced level of tensile strength even months after injury and return to activity, so we must continue supportive mechanisms e.g. taping and rehab in some form at this stage!

Tag someone suffering with a ligament injury!!

@ Dublin, Ireland

02/03/2021

Ligaments 101❕

We’ve all heard of a “sprained ankle” or a “torn ligament” here and there, but what does it actually mean?
We are going to take you through all you need to know about ligaments!

🔵Ligaments are primarily passive structures i.e. they do not produce force/movement like muscles do
🔵 Their main function is joint stabilization but also play a large part in joint sense (position, movement, pain)
🔵 The type of ligament is important as it relates to its blood supply & healing power after injury

🚨 Stay tuned for more on ligament injury and prevention!

Ref: Bahr, R. (2012)

@ Dublin, Ireland

25/02/2021

Rehab strategies for PFPS❕

As highlighted in our earlier post, PFPS is a multi factorial condition, therefore management must also be multifactorial!

🧑‍⚕️ Rehab must address specifically the deficits associated with your knee pain.

1️⃣ If muscle performance is an issue, we must address muscle strength relating to the knee i.e. Quadriceps, hip musculature, hamstrings and the calf complex
2️⃣ Movement coordination can be addressed by use of verbal or visual feedback, feedback from equipment (e.g. resistance bands) or modifying the activity technique itself
3️⃣ When addressing mobility, we must identify whether hypo or hyper mobility is the issue first, then we can commence strengthening or dynamic stretching techniques
4️⃣To address overload, the 3 pillars identified in our Overuse Injury post apply; Identify, Modify, Eliminate!

➡️Check out our previous post for more information regarding PFPS itself!

Ref: W***y, et al. (2019), Lack, et al. (2018), Crossley, et al. (2019), Stefano, et al. (2009)
@ Dublin, Ireland

23/02/2021

Patello-femoral Pain Syndrome Explained❗️

❔PFPS is a broad term used to describe diffuse knee pain around or behind the kneecap, of gradual onset with activities loading the knee such as stair climbing, squatting or running 🏃🏼‍♀️

🔍The exact cause of PFPS remains unknown, however it is believed to be of multi factorial origin.

PFPS can be classified and treated based on specific deficits including:
1️⃣ Muscle performance deficits e.g reduced muscle strength/endurance
2️⃣ Movement coordination deficits e.g. lack of control of body segments during movement
3️⃣ Mobility which can be either increased (hyper mobility) or reduced (hypo mobility)
4️⃣ Overuse/overload of body structures with inadequate time for recovery
❕See our previous post for details on overuse injuries!

👨‍⚕️ Once the particular factors contributing to this knee pain are identified, we can begin to address them and reduce pain!

💥See our next post for management strategies! 👀

Ref: W***y, et al. (2019), Witvrouw, et al. (2014)

HP Physio Studio

12/04/2021

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