PC Physical Therapist

22/12/2020

27/10/2015

These tips can help you maximize the effectiveness of using cold therapy to treat your injuries.

08/04/2015

AIB have released a mini documentary detailing Colm Cooper's return from injury.

13/02/2014

The Sciatic Nerve
The sciatic nerve is a large nerve that originates from the distal spinal cord and extends along nearly the entire length of the hind limb. In most vertebrates, it's the major branch of the sacral plexus, a complex mass comprised of neurons that exit the spinal column via spinal nerves L4 through S4. The sciatic nerve innervates most of the hind limb. As is the case with many of the large nerves of the vertebrate nervous system, the sciatic nerve is a mixed-function nerve, meaning it is made up of the axons of sensory and motor neurons.

The sciatic nerve gives rise to branches as it progresses distally along the hind limb. Some of these branches contain motor & sensory neurons involved in control of the muscle groups of the upper leg, and the lower leg (both flexors and extensors). In addition, sensory receptors in the skin of the entire lower leg and the posteriolateral surface of the upper leg transmit information to the brain via sciatic nerve neurons.

Damage to, or irritation of, the sciatic nerve at any point can result in a number of symptoms, some of them potentially serious. The malady we call sciatica is the result of inflammation of the sciatic nerve, usually caused by chronic irritation of one or more of the spinal nerves L4 – S4. The usual causes are trauma to the intervertebral discs associated with the roots of spinal nerves L4 _ S4, but a number of other causes, including improperly administered hypodermic injections into the gluteal muscle, have been documented. Whatever the cause, sciatica is characterized by pain along the course of the sciatic nerve through the hip and down the back of the leg.

Pressure, either chronic or acute, applied to the sciatic nerve's dorsal and/or ventral roots can result in a number of symptoms in addition to pain. Impaired function of the motor neurons can result in weakness in the lower leg muscles. In extreme cases, inability of the lower leg muscles to control the ankle and foot can result in impaired gait due to foot drop (inability to dorsiflex the foot upward when stepping forward). Similarly, interference with normal function of the afferent fibers results in sensory disturbances such as paresthesia (a tingling or "pins and needles" sensation) or hyperthesia (increased or extreme sensitivity of receptors, particularly touch, temperature, and pain receptors). Severe sciatica can even result in wasting of the muscles of the lower leg as a result of a loss of normal stimulatory input to the muscle fibers.

Categories of Sciatic Nerve Neurons
As with other nerves in the vertebrate body, the sciatic nerve is comprised of the axons of hundreds of neurons. These axons vary greatly in diameter, from < 1 to 20 mm. Because conduction velocity is proportional to axon diameter, the conduction velocity of the sciatic nerve neurons also varies widely, from 0.2 to 150 m sec-1.

Neurons are often categroized on the basis of their morphology and/or function (e. g., sensory or motor). However, neurophysiologists often employ an alternate approach that groups neurons (often referred to as "fibers" in this context) according to their axon diameter and degree of myelination. So-called Type A fibers, have large diameters, thick myelin sheaths and correspondingly high conduction velocities (30 _ 150 m sec-1). These neurons are mostly motor (efferent) neurons that control activity of skeletal muscles, or sensory (afferent) neurons that convey information from receptors in the muscles, joints, and epidermal tissues to the spinal cord. Type B fibers have less well developed myelin sheaths and conduction velocities in the range of about 3 _ 15 m sec-1. Most of these fibers are part of the autonomic nervous system's efferent pathways that innervate internal organs and blood vessels and provide for regulation of their activties. The smallest diameter fibers, termed Type C fibers, lack myelin sheaths and have correspondingly low conduction velocities (< 2 m sec-1). Many of the Type C fibers are efferent neurons of the sympathetic nervous system and afferent pain neurons.

Info from University of New Mexico
Found here: http://bit.ly/19id1Zm

Image from Gray's Anatomy

11/02/2014

The knee is one of the largest and most complex joints in the body. The knee joins the thigh bone (femur) to the shin bone (tibia). The smaller bone that runs alongside the tibia (fibula) and the kneecap (patella) are the other bones that make the knee joint.

Tendons connect the knee bones to the leg muscles that move the knee joint. Ligaments join the knee bones and provide stability to the knee:

• The anterior cruciate ligament prevents the femur from sliding backward on the tibia (or the tibia sliding forward on the femur).

• The posterior cruciate ligament prevents the femur from sliding forward on the tibia (or the tibia from sliding backward on the femur).

• The medial and lateral collateral ligaments prevent the femur from sliding side to side.

Two C-shaped pieces of cartilage called the medial and lateral menisci act as shock absorbers between the femur and tibia.

Numerous bursae, or fluid-filled sacs, help the knee move smoothly.

Knee Conditions
• Chondromalacia patella (also called patellofemoral syndrome): Irritation of the cartilage on the underside of the kneecap (patella), causing knee pain. This is a common cause of knee pain in young people.

• Knee osteoarthritis: Osteoarthritis is the most common form of arthritis, and often affects the knees. Caused by aging and wear and tear of cartilage, osteoarthritis symptoms may include knee pain, stiffness, and swelling.

• Knee effusion: Fluid buildup inside the knee, usually from inflammation. Any form of arthritis or injury may cause a knee effusion.

• Meniscal tear: Damage to a meniscus, the cartilage that cushions the knee, often occurs with twisting the knee. Large tears may cause the knee to lock.

• ACL (anterior cruciate ligament) strain or tear: The ACL is responsible for a large part of the knee’s stability. An ACL tear often leads to the knee “giving out,” and may require surgical repair.

• PCL (posterior cruciate ligament) strain or tear: PCL tears can cause pain, swelling, and knee instability. These injuries are less common than ACL tears, and physical therapy (rather than surgery) is usually the best option.

• MCL (medial collateral ligament) strain or tear: This injury may cause pain and possible instability to the inner side of the knee.

• Patellar subluxation: The kneecap slides abnormally or dislocates along the thigh bone during activity. Knee pain around the kneecap results.

• Patellar tendonitis: Inflammation of the tendon connecting the kneecap (patella) to the shin bone. This occurs mostly in athletes from repeated jumping.

• Knee bursitis: Pain, swelling, and warmth in any of the bursae of the knee. Bursitis often occurs from overuse or injury.

• Baker’s cyst: Collection of fluid in the back of the knee. Baker’s cysts usually develop from a persistent effusion as in conditions such as arthritis.

• Rheumatoid arthritis: An autoimmune condition that can cause arthritis in any joint, including the knees. If untreated, rheumatoid arthritis can cause permanent joint damage.

• Gout: A form of arthritis caused by buildup of uric acid crystals in a joint. The knees may be affected, causing episodes of severe pain and swelling.

• Pseudogout: A form of arthritis similar to gout, caused by calcium pyrophosphate crystals depositing in the knee or other joints.

• Septic arthritis: Bacterial infection inside the knee can cause inflammation, pain, swelling, and difficulty moving the knee. Although uncommon, septic arthritis is a serious condition that usually gets worse quickly without treatment.

Full Article and More Info Here: http://bit.ly/YdMncf

11/01/2014

Which Muscles are Really Used During the Pedal Stroke? Please read article discussing the details of this image: http://bit.ly/TdtjOg

11/01/2014

All About Diabetes By Medical News Today
Diabetes, often referred to by doctors as diabetes mellitus, describes a group of metabolic diseases in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body's cells do not respond properly to insulin, or both. Patients with high blood sugar will typically experience polyuria (frequent urination), they will become increasingly thirsty (polydipsia) and hungry (polyphagia).

There are three types of diabetes:

1) Type 1 Diabetes

The body does not produce insulin. Some people may refer to this type as insulin-dependent diabetes, juvenile diabetes, or early-onset diabetes. People usually develop type 1 diabetes before their 40th year, often in early adulthood or teenage years.

Type 1 diabetes is nowhere near as common as type 2 diabetes. Approximately 10% of all diabetes cases are type 1.

Patients with type 1 diabetes will need to take insulin injections for the rest of their life. They must also ensure proper blood-glucose levels by carrying out regular blood tests and following a special diet.

Between 2001 and 2009, the prevalence of type 1 diabetes among the under 20s in the USA rose 23%, according to SEARCH for Diabetes in Youth data issued by the CDC (Centers for Disease Control and Prevention).

2) Type 2 Diabetes

The body does not produce enough insulin for proper function, or the cells in the body do not react to insulin (insulin resistance).

Approximately 90% of all cases of diabetes worldwide are of this type.

Some people may be able to control their type 2 diabetes symptoms by losing weight, following a healthy diet, doing plenty of exercise, and monitoring their blood glucose levels. However, type 2 diabetes is typically a progressive disease - it gradually gets worse - and the patient will probably end up have to take insulin, usually in tablet form.

Overweight and obese people have a much higher risk of developing type 2 diabetes compared to those with a healthy body weight. People with a lot of visceral fat, also known as central obesity, belly fat, or abdominal obesity, are especially at risk. Being overweight/obese causes the body to release chemicals that can destabilize the body's cardiovascular and metabolic systems.

Being overweight, physically inactive and eating the wrong foods all contribute to our risk of developing type 2 diabetes. Drinking just one can of (non-diet) soda per day can raise our risk of developing type 2 diabetes by 22%, researchers from Imperial College London reported in the journal Diabetologia. The scientists believe that the impact of sugary soft drinks on diabetes risk may be a direct one, rather than simply an influence on body weight.

The risk of developing type 2 diabetes is also greater as we get older. Experts are not completely sure why, but say that as we age we tend to put on weight and become less physically active. Those with a close relative who had/had type 2 diabetes, people of Middle Eastern, African, or South Asian descent also have a higher risk of developing the disease.

Men whose testosterone levels are low have been found to have a higher risk of developing type 2 diabetes. Researchers from the University of Edinburgh, Scotland, say that low testosterone levels are linked to insulin resistance.

3) Gestational Diabetes

This type affects females during pregnancy. Some women have very high levels of glucose in their blood, and their bodies are unable to produce enough insulin to transport all of the glucose into their cells, resulting in progressively rising levels of glucose.

Diagnosis of gestational diabetes is made during pregnancy.

The majority of gestational diabetes patients can control their diabetes with exercise and diet. Between 10% to 20% of them will need to take some kind of blood-glucose-controlling medications. Undiagnosed or uncontrolled gestational diabetes can raise the risk of complications during childbirth. The baby may be bigger than he/she should be.

Scientists from the National Institutes of Health and Harvard University found that women whose diets before becoming pregnant were high in animal fat and cholesterol had a higher risk for gestational diabetes, compared to their counterparts whose diets were low in cholesterol and animal fats.

This and MORE information here: http://bit.ly/1lMNTRU

31/12/2013

What Are Shin Splints? By Medical News Today

Shin splints, medically known as medial tibial stress syndrome (MTSS), refers to pain in the shins - the front lower legs. It is an inflammatory condition of the front part of the tibia. The pain is brought on by strenuous activity, more commonly in stop-start sports such as squash, tennis or basketball. Running too much on hard surfaces is also a common cause of shin splints.

Shin splints have two main causes:
Exerting excessive pressure on the lower leg muscles
Excessive impact on the muscle
Pain is usually felt early on during the physical activity, dies down somewhat, and then returns later on, sometimes during the same exercise session; this may occur during a long run. The pain can gradually become so bad that the activity has to be abandoned altogether.

A serious mistake is to try to "run through the pain" if it is a shin pain. This type of pain usually means there is injury to the bone and/or surrounding tissue. Forcing it more may worsen the injury and make the pain more intense and longer lasting.

What are the signs and symptoms of shin splints?

A symptom is something the patient feels and describes, such as pain, dizziness, fatigue, or anxiety, while a sign is noticeable by everybody, including the doctor or nurse, such as a rash, swelling or discoloration.

The patient has a dull, aching pain in the front part of the lower leg. For some, the pain and discomfort emerge only during exercise, while for others it comes after the physical activity is over. Pain can also be there all the time.

The pain can be on either side of the shinbone, or in the muscle itself - this depends on the cause. Signs and symptoms related to shin splints may include:
Pain along the inner part of the lower leg
Tenderness or soreness along the inner part of the lower leg
Moderate swelling in the lower leg
Feet may feel numb and weak, because swollen muscles irritate the nerves
What are the causes of shin splints?

The main cause of shin splints is too much force on the shin bone and connective tissues that attach the bone to surrounding muscle. The excessive force is usually caused by:
Running downhill

Running on a slanted surfaces or uneven terrain

Running with inappropriate shoes, including proper shoes than have worn out

Taking part in sports that include bursts of speed and sudden stops

An increase in activity, intensity or period of exertion can easily lead to shin splints, if the muscles and tendons struggle to absorb the impact of the shock force, especially when they are tired.

Females have a higher risk of complications from shin splints, e.g. stress fractures, especially if their bone density is diminished, as may occur in osteoporosis.

People with flat feet or rigid arches have a higher risk of developing shin splints.

How to avoid shin splints
Use proper fitting shoes with good support

Make sure the insoles are shock-absorbing. If you have flat feet, good insoles are vital

Avoid hard surfaces, uneven terrain, or slanted slopes
Increase your intensity gradually

Make sure you warmed up properly before doing exercise

Full Article Here: http://bit.ly/10tjvP6
Written by Christian Nordqvist

25/12/2013

happy Christmas everybody and have a good one . thanks for all the customs this year

16/12/2013

Use Your Muscles To Run
Train yourself to run with more muscle and you could go further and faster than you ever thought possible
By Ed Eyestone of Runner's World

Runners usually talk about muscles in terms of quads, glutes, and hamstrings. Exercise physiologists, on the other hand, talk about muscles in terms of fast-twitch and slow-twitch--which is one reason why physiologists aren't invited to many parties.

Most of our 600 skeletal muscles are composed of a mixed ratio of three different muscle-fiber types that vary in their abilities to produce force and energy. Slow-twitch muscle fibers, also known as type I, have low power but high endurance capabilities. Fast-twitch muscle fibers, which come in two varieties (type IIa and type IIb), have low endurance but exert more force than slow-twitch fibers. All of these muscle fibers come along for the ride when you run, but some get a better workout than others, depending on your pace.

All easy running is handled by slow-twitch muscle fibers--no surprise there. As running intensity increases, more slow-twitch fibers are recruited. Once you're running at moderate intensity, fast-twitch type IIa fibers join their slow brothers in action. And as you progress from moderate to maximum muscle force (think sprinting), fast-twitch type IIb fibers are called upon.

As a distance runner, you may think you only need to train those slow endurance-oriented fibers. But even marathoners need to develop their fast-twitch fibers for peak performance. Early on in a marathon, runners use mainly slow-twitch and a few fast-twitch IIa fibers. As the race goes on and muscle glycogen is depleted, however, more fast-twitch IIa fibers are needed to maintain muscle force. And as the slow- and fast-twitch IIa fibers become depleted late in the race, the IIb fibers need to pitch in. So if you fail to train your fast-twitch buddies, they won't be able to come to the rescue late in a long run.

To make sure your fast-twitch fibers are there for you whether you're pushing the pace in a 5-K or gutting out the last few miles of a marathon, you need to include a mix of faster workouts in your training every week. The workouts below, as numbered from one to six, represent a continuum that progresses from moderate to maximum intensity. As you move from tempo runs to long intervals to repetitions to sprints, you increase the percentage of fast-twitch fibers used: You recruit more fast-twitch IIa fibers during the tempo runs and intervals, and press the fast-twitch IIb fibers into action during the shorter, faster repeats. Pick any two workouts each week, and do them all at least once a month. But don't let more than two weeks pass without doing at least one of the last four workouts (the highest intensity) to maximize your fast-twitch potential.

The Workouts
Build both types of fast-twitch muscle fibers by running two of these workouts per week. Be sure to include at least one of the last four workouts every two weeks. Run one or two easy miles before and after each workout to warm up and cool down.
1. STANDARD TEMPO RUN: 25 to 30 minutes at 20 seconds slower than 10-K pace

2. LONG INTERVALS: 4 x mile at 5-K race pace with 3 to 4 minutes jog recovery

3. HILL REPEATS: 2 sets of 6 to 8 x 150-meter hill repeats. Sprint up, walk down.

4. SPEED REPETITIONS: 8 x 400 meters at mile race pace with 2 minutes jog recovery

5. SPRINTS: 8 x 200 meters at 800-meter race pace with 200-meter slow jog recovery6. STRIDES: 10 to 12 x 100-meter strides. Stride the straightaway, jog the turn.

First seen Here: http://bit.ly/U0AJkf

08/12/2013

"According to the American Orthopaedic Foot and Ankle Society, people take an average of 10,000 steps a day. High heels shift the force of each of those steps so that the most pressure ends up on the ball of the foot and on the bones at the base of the toes. (If you wear flats, the entire foot would absorb this impact.) A 3-inch heel -- most experts consider a heel "high" at 2 inches or more -- creates three to six times more stress on the front of the foot than a shoe with a modest one-inch heel.

As a result, heels can lead to bunions, heel pain, toe deformities, shortened Achilles tendons, and trapped nerves. In fact, women account for about 90% of the nearly 800,000 operations each year for bunions, hammertoes (a permanent deformity of the toe joint in which the toe bends up slightly and then curls downward, resting on its tip), and trapped nerves, and most of these surgeries can be linked back to their high-heeled shoe choice.

The problems can travel upward, too. The ankle, knee, and hip joints can all suffer from your footwear preferences. When you walk in flats, the muscles of the leg and thigh have an opportunity to contract as well as to stretch out. However, when wearing your high-heeled shoes, the foot is held in a downward position as you walk. This keeps the knee, hip, and low back in a somewhat flexed position, which prevents the muscles that cross the backside of these joints to stretch out as they normally would. Over time, this can lead to stiffness, pain, and injury. High heels can also cause lower back strain, because the heel causes your body to pitch forward more than normal, putting excess pressure on the back."