Dublin Sports Injury Clinic

19/11/2025

🚨 DOES CREATINE REALLY WORKS 🚨 ?

Creatine isn’t just for strength, the science on brain and muscle benefits keeps getting stronger.

If you needed a sign to start supplementing… this is it. 🔥

🧠 Memory & Cognition

A 2023 meta-analysis found that creatine significantly improved memory in healthy individuals, with the biggest benefits in older adults (66–76 yrs).
(Prokopidis et al., Nutr Rev, 2023)c

Another large randomized controlled trial concluded that creatine shows a small but meaningful cognitive boost, especially in memory-based tasks.
(Sandkühler et al., BMC Medicine, 2023)

💪 Muscle Growth & Hypertrophy

A 2023 systematic review + meta-analysis combining creatine with resistance training found a small but consistent increase in muscle hypertrophy, confirmed through MRI, CT, and ultrasound.
(Burke et al., Nutrients, 2023)

💡What does it mean in practice 👇

- Better memory.

- Better training capacity.

- Better muscle gains.

And yes, still one of the safest, most researched supplements out there.

🚀 Ready to try creatine?

Grab it from  and use my code BOBPT for a discount.

Your brain and your gains will thank you. 😉

# #

18/11/2025

Squat Progression | Building Strength with Purpose

This progression moves from box squats to heel-elevated, regular, goblet, split, and weighted variations — each designed to meet different mobility and stability needs.

• Box Squat: Ideal for beginners, post-injury return, or anyone needing controlled depth and improved hip-knee coordination.

• Heel-Elevated Squat: Great for limited ankle mobility and for increasing quadriceps demand.

• Regular & Goblet Squat: Solid options for developing full-range control, trunk stability, and balanced lower-body strength.

• Split Squat: Suited for those with good baseline stability who want to improve unilateral strength, pelvic control, and overall load tolerance.

For 1:1 training and personalized programming, reach out anytime.

📍Book your consultation:
🔗 https://dublinsportsinjuryclinic.setmore.com/

14/11/2025

🚨 HIP IMPINGEMENT (FAI): EXERCISE CAN CHANGE EVERYTHING 🚨

Femoroacetabular Impingement Syndrome (FAI) happens when the hip joint “pinches” during movement → causing groin pain, stiffness, and difficulty with deep hip positions like squatting or sitting.

💡 Good news: High-quality research shows that targeted strengthening and movement control significantly reduces pain and improves function — often before surgery is ever needed.

🏋️ What Should You Train?

To reduce impingement stress and improve hip mechanics, focus on:

🔹 Glutes (especially glute med & max) → stability + hip control

🔹 Core → reduces shear and compensations

🔹 Deep hip stabilisers → joint centering and smooth movement

🔹 Hip flexor + extensor strength → balanced force around the joint

🔹 Neuromuscular / movement control → better squat, walk, run mechanics

📈 The goal: Strength + control → Less pinching → Better mobility → Stronger hips

🔑 Key Takeaways

• Quality movement > forcing deep painful positions

• Progress load gradually based on symptoms

• Evidence supports exercise as first-line treatment for FAI

• Avoid long-term rest — strong hips move better and hurt less

If hip pain is stopping you from training, working, or enjoying life…

👋 I can help.💪

DM me “HIP” and let’s build a plan to get you moving with confidence again — online or in-clinic at Bob The Physio.

📚 References

• Kemp JL et al., Br J Sports Med, 2020
• Estberger A et al., Int J Sports Phys Ther, 2023
• Giorgi F et al., Applied Sciences, 2025
• Zhang W et al., J Orthop Surg Res, 2025

12/11/2025

📍What is TECAR Therapy?

TECAR, short for Tranferencia Electrica Capacitiva Resistiva in Spanish, translates to Capacitive Resistive Electric Transference in English. It is a non-invasive diathermy treatment that uses electromagnetic energy to increase the temperature of local tissues.

The heat generated promotes healing by stimulating a response deep within the body. TECAR therapy is non-ablative, meaning it doesn’t cause damage to the tissues while enhancing recovery.

💡How Does TECAR Therapy Work? 💡

TECAR therapy works by applying heat that induces vasodilation, allowing for improved blood flow to the targeted tissues. This enhances the exchange of substances in the tissues, supporting cellular metabolism and repair. It also helps bring white blood cells to the area, aiding in infection control and reducing inflammation. Additionally, it provides pain relief by stimulating the production of natural endorphins.

Unlike traditional electrotherapy, TECAR does not cause muscle contractions. Instead, it uses therapeutic wavelengths ranging from 300 KHz to 1.2 MHz, delivering a gentle warmth that penetrates the skin and deeper tissues. This makes it effective for muscle relaxation, improving flexibility, and reducing muscle fatigue.

🚨 Conditions Treated with TECAR Therapy 🚨

The uses for TECAR therapy continue to expand as new applications are discovered. Common conditions treated with TECAR therapy include:

Muscle spasms and pain

Acute and chronic injuries

Inflammation (acute or chronic)

Low back pain

Osteoarthritis

Joint pain and synovitis

Tendinopathy

Post-surgical healing

Pelvic health issues

Diabetic neuropathy

Physio-aesthetics

Veterinary rehabilitation

Neurological conditions, including strokes

You can book your consultation with the link below.

https://dublinsportsinjuryclinic.setmore.com

TECAR, short for Tranferencia Electrica Capacitiva Resistiva in Spanish, translates to Capacitive Resistive Electric Transference in English. It is a non-invasive diathermy treatment that uses electromagnetic energy to increase the temperature of local tissues. The heat generated promotes healing by...

10/11/2025

🚨 STOP BLAMING YOUR SPINE. 🚨

Sometimes that deep ache in your lower back… isn’t the disc or the muscle.
It’s your Sacroiliac Joint (SIJ) — the small joint that connects your spine to your pelvis.

When the SI Joint becomes unstable, one side of your pelvis starts moving differently than the other.
This creates irritation, tightness, and compensation that can travel up the back or down the leg.

Stability > Stretching.
Trying to “stretch it out” often makes it worse.

What actually works?
Glute Strengthening. Especially Glute Max to stabilize the pelvis and control load.

What the Research Says

✅ Exercise Works
2019 RCT (Pain Physician Journal — Nejati et al.):
Exercise therapy was just as effective as manual therapy for reducing SIJ pain.

✅ Glute Strength Changes Pain
2020 study (IJSPT — Added et al.):
A Glute Max strengthening program significantly improved strength, function, and pain levels.

SI Joint Stability Progression

Start → Control → Compress → Hold

1️⃣ Glute Bridge — 3×10–12
2️⃣ Banded Bridge — 3×10–12
3️⃣ Bridge Hold (4–5s) — 3×8–10

Strong Glutes = Stable Pelvis = Calmer SI Joint.

If you’ve been stretching for months and not improving, you likely need a structured plan, not more mobility.

I build custom rehab programs for SI joint dysfunction — online and in-clinic.

Send me DM: “SI JOINT” and I’ll be in touch.

https://dublinsportsinjuryclinic.setmore.com/

📚 References:
Nejati P et al., Pain Physician, 2019.
Added MA et al., IJSPT, 2020.

05/11/2025

🚨 POOR SLEEP, BAD BACK — HOW YOUR NIGHT HABITS SHAPE YOUR PAIN RISK 🚨

💡 A large 22-year longitudinal study from Scientific Reports (2021) followed 8,601 adults and revealed that long-term poor sleep nearly doubles the risk of back-related disability — but there’s hope: staying physically active can help offset that risk.

📚 Study: Skarpsno ES, Nilsen TIL, Mork PJ. “The effect of long-term poor sleep quality on risk of back-related disability and the modifying role of physical activity.” Sci Rep. 2021;11:15386.

🔎 Key Findings:

✅ People with poor sleep over time had ~2× higher risk of developing disabling back pain.

✅ Those who met physical activity guidelines had a 35% lower risk — even if their sleep remained poor.

✅ No single workout or night’s rest is a “fix,” but the long-term combination of good sleep hygiene + consistent movement is protective.

⚡ What it means for you:

Your recovery doesn’t end when you leave the gym — it continues when you go to bed.

🛌 Poor sleep = increased pain sensitivity + slower tissue repair.

🏃 Regular exercise = resilience against chronic pain and better sleep regulation.

💥 Together, they’re your most powerful rehab tools.

👉 Want to optimize your recovery?

We help patients build routines that combine movement, sleep quality, and nervous system resilience — not just symptom relief.

💬 In-clinic and online consultations available.

Let’s create your personalized movement and recovery plan — wherever you are.

📍 Book your assessment:

🔗 https://dublinsportsinjuryclinic.setmore.com/

📚 Reference:

Skarpsno ES, Nilsen TIL, Mork PJ. Sci Rep. 2021;11:15386. DOI: 10.1038/s41598-021-94532-6.

31/10/2025

🚨 MRI IS NOT A DIAGNOSIS 🚨

🧠 An MRI scan shows structural changes, not pain causes.

Many people with disc bulges, herniations, or degeneration on MRI have no pain at all — while others with normal scans may experience severe pain.

That’s why MRI alone can’t explain your symptoms unless it’s interpreted alongside your history, physical assessment, and functional tests.

📊 Research proves it:

Brinjikji et al. (2015, AJNR Am J Neuroradiol) reviewed 3,110 asymptomatic individuals — and found:

30% of 20-year-olds already had disc bulges

60% of 50-year-olds had disc degeneration

84% of 80-year-olds showed disc bulges
👉 Yet none had back pain.

So before you panic about your MRI report — remember:

It’s a piece of the puzzle, not the whole story.

💬 If your MRI doesn’t match how you feel, get a proper clinical assessment.
A personalised evaluation tells you what’s really going on.

📅 Book your online consultation or visit Dublin Sports Injury Clinic — let’s find the root cause, not just the scan result.

https://dublinsportsinjuryclinic.setmore.com/

📚 Reference:

Brinjikji, W. et al. (2015). Systematic Literature Review of Imaging Features of Spinal Degeneration in Asymptomatic Populations. AJNR Am J Neuroradiol, 36(4):811–816. https://doi.org/10.3174/ajnr.A4173

29/10/2025

🏃‍♂️ STRENGTH MAKES YOU LAST LONGER

New RCT proves that adding strength & plyometric training to endurance running improves performance — even under fatigue.

📊 Study: Zanini M. et al., Med Sci Sports Exerc, 2025

🔍 Key Findings:

✅ 10 weeks of strength + plyometric training improved running economy by ~2% after 90 minutes — when fatigue usually hits hardest.

✅ Time-to-exhaustion increased by 35% in the strength group, while the control group declined by 8%.

✅ Strength training enhanced durability, resilience, and finishing power — crucial for endurance athletes.

⚡ Takeaway:
Strong legs don’t just run faster — they run longer before slowing down.

💬 Want to upgrade your running performance?
Let’s build your endurance strength plan; in-clinic or online.

📍 Book your assessment:

🔗 https://dublinsportsinjuryclinic.setmore.com/

🏷️

20/10/2025

🦵Improve Your Pelvic Control — Reduce Your Lower Back Pain

Did you know that your ability to tilt your pelvis forward and backward (anterior & posterior tilt) plays a big role in how your lower back feels?

When your pelvis moves well, your lumbar spine loads more evenly, your core works more efficiently, and your back feels less stiff and sore.

Research shows that people with lower back pain often have poor coordination between their pelvis and trunk — meaning their spine and hips don’t move in sync.
Training to restore that control can significantly reduce strain on your lower back and improve overall movement efficiency.

✅ Start simple:

Practice gentle anterior/posterior tilts in standing or on all fours.

Focus on smooth, controlled motion — not range or speed.

Once you can control it, integrate the same movement during walking, lifting, or squats.

Improving this coordination isn’t about “core strength” — it’s about teaching your body how to move better. Small, consistent work here can make a huge difference in how your back feels day to day.

📞 If you’re suffering from lower back pain or looking for a second opinion, you can book an online consultation through the link in my bio or visit www.bobthephysio.com.

📖 Reference:
Shannick J, et al. Can training to dissociate trunk and pelvic motion influence control of pelvic motion? Physiotherapy Theory and Practice, 2024. ScienceDirect link

15/10/2025

⚡ TECAR THERAPY SPEEDS UP RECOVERY IN FROZEN SHOULDER ⚡

💡 A new Randomized Controlled Trial (Lasers Med Sci, 2025) found that adding TECAR therapy to a standard exercise program provides superior pain relief and functional improvement in patients with adhesive capsulitis (frozen shoulder).

📚 Study: Uzun Ö et al., “Impact of TECAR Therapy on Pain and Function in Adhesive Capsulitis.” Lasers Med Sci., 2025.

🔎 Key Findings:

✅ 60 patients with frozen shoulder were randomized into two groups:

Standard treatment (exercise + heat + TENS)

Same program plus TECAR therapy (6 sessions over 2 weeks)

✅ Both groups improved, but the TECAR group had greater reductions in pain (VAS) and better function (SPADI) at 1 and 3 months.

✅ No major adverse effects reported.

✅ Ultrasonography showed reduced bicipital effusion, indicating less inflammation.

⚡ What it means for you:

Combining TECAR therapy with active rehab can accelerate recovery, improve range of motion, and reduce inflammation faster than exercise alone.

It’s a safe, evidence-supported way to help patients move — and heal — sooner.

👉 Need help recovering from frozen shoulder?

We offer evidence-based shoulder rehab — integrating manual therapy, TECAR, and functional exercise — available in-clinic.

💬 Book your consultation:
https://lnkd.in/eb-YWM4H

Follow for more rehab tips 🎯

📚 Reference:

Uzun Ö, Özcan DSN, Arslan HB, Bilir EE, Şentürk B, Tezen Ö.
Impact of TECAR Therapy on Pain and Function in Adhesive Capsulitis: A Randomized Controlled Trial.
Lasers Med Sci. 2025;40(1):231. DOI: 10.1007/s10103-025-04492-x