Tag Archives: core

Exercises you Butcher Part 2

Hey guys –

I make no apologies about being obsessed with perfect technique with all my clients and athletes. Here is some more exercises people tend to do in the gym with poor form – clean your technique up in these and your body will thank you.

4. Chin Up

The chin up is my favourite pull exercise but it’s extremely tough for most people to do. However, if you attempt them I recommend you do them perfectly and avoid any neck or shoulder issues that may arise from poor form. Check out this vid to clear up your technique..

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5. Plank Drill

The common plank is one of the most common exercises you will see in gyms nowadays, alas perfect technique is less common. We hate holding the plank drill for minutes or any silly thing like that, we like small perfect bursts of say 10 seconds. The phrase here to remember is “tuck your tail under” – this will stop you feeling it in your lower back.

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6. Push Ups

The simple push up, so simple, so effective and so rare you see proper technique. The thing to remember with push ups is to do less and to do them better. Don’t be afraid to do push ups on a raised surface either as they will improve your technique no end.

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Coach Hare

Injury Prevention in teams

**Stopping injuries before they happen**


As a sports physiotherapist, one of the most frustrating scenarios you will encounter is when a player breaks down with a certain injury that could easily have been prevented.


For the player themselves, it can be disastrous in the build up to a big game, and for you as a physio, it will play on your mind if you feel there is something you could have done to prevent/protect the player from injury.


Personally, I like to screen my players in the preseason, looking at how they move functionally, their squat, lunge, push up, single leg deadlift, single leg squat etc. to help identify specific muscle imbalances and asymmetries that may predispose them to injury.


With this in mind, you can easily put a preventative programme in place, that the player can build in to his or her gym programme, that will help them to move better and most importantly, place them at a lower risk of injury.


Here is a cool high level shoulder stabilisation exercise that I have built in to a preventative programme for one of my players.


Riain Casey Chartered Physiotherapist

 

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Simple stretches to help office workers

So many of our clients here in FTI work long hours, spending large periods of the day sitting at computer desks, in uncomfortable slouched positions. At the end of the day, when you get home from work after a stress-filled day, what’s the first thing you want to do? Chill out on the couch and relax…


While I would never tell anyone not to switch off and chill out when given the chance, unfortunately this common lifestyle has lead to the development of several work-related musculoskeletal disorders such as neck pain, low back pain, and shoulder pain. Sound familiar? 

Outlined below are a couple of simple stretches/exercises to help combat these issues and keep you pain free during your working day; and are ones that I feel will give you the ‘biggest bang for your buck’ in the limited time you have. 

Happy stretching!

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Treating a MCL Injury

How to manage your MCL knee injury step by step from day one all the way to full activity? 
 
Stage 1: Apply ice for 5-10 mins three times a day to keep down the swelling for the first 72 hours
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Stage 2: Deep tissue massage or foam rolling of the local muscles

 
Stage 3: Work on muscular strength and balance around the knee as seen on our faom mat in the video

Stage 4:  Reeducate the injure knee to land and stabilise 

Stage 5: Use some sports specific  plyometric and agility to prepare the athlete for return to action
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ACL Rehab at Functional Training

Returning from ACL Injury
 
When returning from an ACL injury its important to get some strength, balance, core and agility into your program.

Here is a simple gym programme that has all of these in it. We do this at Functional Training Ireland to ensure you’re bulletproof before returning to play. 
 
Joey Boland – Physiotherapist