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Monday 9am - 4:30pm Tuesday 9am - 4:30pm Wednesday 9am - 4:30pm Thursday 9am - 4:30pm Friday 9am - 4:30pm

Ian Dowling Physiotherapy

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Ian Dowling Physiotherapy

We are a chartered physiotherapy clinic dedicated to the prevention, diagnosis, treatment and rehabi

Ian is a former professional rugby player having played for Munster rugby and represented Ireland at a senior level. He is a chartered physiotherapist with a background in sports science. Ian has a strong interest in musculoskeletal and sports injuries. He uses various forms of therapy, exercise and equipment to help relieve patient’s pain and restore movement.

21/06/2022

*INTERNATIONAL YOGA DAY*

Today, June 21st marks International Yoga Day.

Yoga has been around for centuries and its popularity has again risen in recent years.

Doing yoga has many benefits including:
-Improved balance, flexibility and posture.
-Can help with pain relief and stiffness.
-Improves sleep.
-Reduces stress and tension, which in turn can improve productivity.
-Improves breathing techniques

Our very own runs online Yoga Classes and you can sign up through the link in her bio.

Take advantage of the longest day of the year and get your 15 minutes of yoga in!

15/06/2022

*LOWER BACK PAIN?*

Lower back pain is one of the most common presentations we see as physios.

WHAT CAUSES IT?
Lower back pain can present in a patient for a number of different reasons:

- Being seated for a long period of time (such as driving long distances or sitting down at a desk) can sometimes result in a 'hunched posture'. In this posture, the muscles of the lower back become stretched and can weaken overtime.

-An underactive/weak core. The core is essential in daily movement. if the core becomes weakened, the lower back then has to take extra load throughout the day, which can cause pain, especially going from a sitting position to a standing position.

-Incorrectly loading the back. This can be through lifting weights in the gym or through work where there is repetitive, heavy lifting. Correct lifting technique is critical to ensure the lower back is not compromised.

Often the acronym T.I.L.E is used to ensure the correct precautions before lifting a heavy object.

T- Task. Consider the task that is about to be undertaken.
I-Individual. Does the individual assigned to the task have the physical capabilities to complete it safely?
L-Load. Can one individual manage the load? Consider the weight, height etc.
E-Environment- Is there enough room to complete the task safely?

HOW CAN WE FIX IT?
Lower back pain is an issue that will not be fixed overnight.
Working along with your physiotherapist, we can provide you with a mobility and stretching programme along with some strengthening work. By strengthening your core, glutes and hamstrings, we can help take some of the load off of your lower back.

We can also provide lifestyle to advice to not only allow you to live pain free, but also remain pain free after your treatment with us.

05/06/2022

*SHOCKWAVE THERAPY EXPLAINED*

Shockwave Therapy is a method of treatment used to treat soft tissue injuries, such as tendinopathies or calcifications.

HOW DOES IT WORK?
Shockwave therapy uses highly energised percussions to deliver a 'sound wave shock' to the area.

HOW DOES THIS HELP MY INJURY?
1) This treatment produces an inflammatory response. The body responds by increasing metabolic activity around the site of pain. This stimulates and accelerates the healing process.

2) Shockwave breaks down scar tissue and possibly calcification.

3) Transmission or perception of pain is blocked.

Shockwave Therapy is used widely to treat acute and chronic or long-term injuries. It is a popular method of treatment as it stimulates the body's natural pain response, which reduces the need for pain relief medication.

Depending on how long you have had the injury for, you may require between 3-4 sessions of shockwave therapy.

This method of pain relief is quick, non-invasive and relatively pain free.

Here in our clinic, we use the Swiss Dolorclast Shockwave Machine. This machine has 3x times more energy than other machines, meaning it stimulates more healing in a shorter timeframe!

Are you interested in booking in for a Shockwave Therapy Session?

Book in on our website!

29/05/2022

*SPORTS MASSAGE*

Sports massage is offered here in clinic every Monday with physical therapist Stephen McGrath.
Stephen has many years experience in this area and has worked with Tipperary Football and Munster rugby.
Sports massage is a fantastic tool for recovery and has many benefits as seen above.

Looking to book in with Stephen?
Book an appointment on the website today 💪🏻

19/05/2022

*PLANTAR FASCIITIS* 🦶🏼

Coming into the Summer months, more and more people are presenting with some heel pain or pain on the sole of their foot, it is quite possible they may have plantar fasciitis.

What is plantar fasciitis?
Plantar fasciitis is when there is inflammation of the plantar fascia on the sole of the foot. The plantar fascia is a thick band of tissue that runs along the sole of the foot.

What are the symptoms/presentations?
•Pain in the Achilles/Heel region (often described as stabbing pain).
•Pain after exercise (not typically during).
•Pain/Stiffness in the region upon waking.
•Swelling.

What causes plantar fasciitis?
•Incorrect/Change in footwear.
•Change in physical activity.
•Transitioning from a soft playing surface to a hard playing surface.
•Overuse

How can you treat plantar fasciitis?
•Ice the region.
•Wear correctly fitted shoe inserts/insoles.
•Do plantar fascia stretches
•Take anti-inflammatory medications.

If you have any questions regarding plantar fasciitis or are looking to book in, click the link in our bio! 🏃🏼‍♀️

13/05/2022

Let’s Talk Hamstrings! 🏃🏼‍♀️

The hamstrings are the muscles above your knee and below your buttock.

They are known as a leg extensor (ie. they straighten the leg).

The hamstrings are made up of 3 different muscles: semitendinosis, semimembranosis and biceps femoris.

Hamstrings are vitally important in any sport which involves running as they are fully lengthened in the swing phase of the gait cycle.

Hamstring strains are very common in sports that involve high speed running. Hamstring strains are classed into 3 different types:

Grade 1️⃣: A mild muscle strain or ‘pull’.
Grade 2️⃣: A partial muscle tear.
Grade 3️⃣: A complete tear of the muscle or ‘rupture’.

Diagnosing what tear it could possibly be is done through hearing how the injury happened and testing strength and power. Pain can also be a good indicator of which grade it could possible be.

Initially, ice is a good immediate treatment to any muscle strain/tear as ice reduces inflammation to the area and can also help with the management of pain.

Following on from that, a strength based programme should be given to the patient in order to properly load the hamstrings and begin regaining some strength and power.

The timeline can differ depending on the grade of the tear and the individual, but the next phase of rehabilitation is to get the patient running again.
Initially, the patient should be running at a low speed in straight lines in order to get the hamstring familiar with the movement again.

Following on from that, high speed running can be introduced.

The end stage of the rehabilitation should include short, fast bursts of running with a quick acceleration and deceleration.

Reaction work and drills similar to the sport the patient is looking to return to are key in order to ensure the patient is ready to return to their chosen sport!

03/05/2022

*NEXT STEPS CANCER REHABILITATION PROGRAMME*

Registration is now open for the September intake of the Next Steps Programme with 💪🏻

This programme is delivered online is is aimed at people who are undergoing cancer treatment or people who have previously finished treatment.

This programme has changed the lives of many cancer survivors and is widely supported worldwide 🌎

Do you think you could benefit from this programme?

Book in on page by clicking the link in her bio 💪🏻

30/04/2022

*GREAT LIMERICK RUN*

We just want to wish all the participants of the Great Limerick Run the best of luck this weekend!

This event is great for the city of Limerick and is a massive opportunity for all participants to push themselves or to get outside and enjoy the day.

We have attached some recovery tips for any of those participants in order to help you bounce back ASAP.

We have Sports Massage available with Steven in clinic every Monday for anyone interested.

Book in on the website before all spaces are gone!
www.iandowlingphysio.ie

26/04/2022

*ARTHRITIS*

While osteoarthritis (OA) is the most common long-term condition in older adults, it can have a dramatic impact on people's lives.

Osteoarthritis in a condition that affects the joints in a stationery position, ie. sitting down on the couch for long periods of time.

Although many people may be afraid to exercise or engage in physical activity with arthritis, it is actually the most effective pain relief there is for arthritis!

Many people may be unsure of how to approach physical activity with arthritis, so that is why the GLA:D programme was developed.

The Good Living with Arthritis: Denmark or GLA:D programme consists of supervised exercise classes twice a week plus two education classes in order to give you a well-rounded understanding on how to live with arthritis.

Our current participants in the GLA:D programme found the programme very useful, and it has given them the confidence to return to physical activity they have previously given up due to their diagnosis.

The supervised classes are a fun, upbeat environment which allow you to meet people in similar circumstances and swap and share stories and experiences.

The classes also ensure you are correctly perform the exercises in order to get the most benefit out of them!

If you are interested in taking part in the GLA:D programme, give us a call 061 545071.

Don't be like Liam and leave it too late!

19/04/2022

*TENNIS ELBOW*

Following on from last weeks post on Golfer's Elbow, we have decided to do a post on Tennis Elbow.

Like Golfer's Elbow, Tennis Elbow is an overuse injury and despite the name, only 5% of the reported injury comes as a result of playing tennis!

Tennis elbow occurs on the lateral or outside of the elbow joint. Symptoms include pain and swelling on the outside of the elbow joint, which occurs as a result of small tears in the lateral ligament of the elbow.

Like Golfer's Elbow, Tennis Elbow can be managed by rest and ice initially. Once the injury has settled, strengthening exercises and rehabilitation are then the chosen course of treatment to help strengthen the forearm muscles.

If you think this sounds familiar and could do with some advice and help on how to manage this injury, book in with us on the website!
www.iandowlingphysio.ie

15/04/2022

*GOLFER'S ELBOW*

With all the buzz around The Master's still going, we felt it important to address an important issue- Golfer's Elbow.

Did you know 90% of cases are not related to sport?
Golfer's elbow occurs from repetitive and forceful actions like throwing, twisting or lifting.

When there is overuse, improper technique or lack of strength in the forearm, the tendons in the elbow become inflamed and painful.

The pain typically presents on the bony point on the inside of the elbow.

We can help by using gentle soft tissue massage and prescribing stretches and exercises for the forearm to strengthen the muscles and prevent reoccurrence.

We can also help to review your throwing, twisting or lifting technique and advise any modifications necessary!

Book in with us!
www.iandowlingphysio.ie

07/04/2022

*WORLD HEALTH DAY*

Today marks this years annual World Health Day. This aim of this day is to promote a healthier and active lifestyle for all of us.

This year's theme is about inspiring others in order to create a healthier tomorrow.
This can be done by:
- Walking/Cycling where possible.
-Making healthier food choices and using fresh, traceable produce as opposed to highly processed foods.
-Getting outside more often and catching some limited vitamin D from the sunshine.
-Taking time away from the screens.

These recommendations for World Health Day are highly encouraged by us physiotherapists as we always strive for our clients to remain active and strong. This will prevent future injuries and health complications in later years.

Activity and movement are often the best medicine, and not only can they help maintain your physical health, they are just as important in maintaining your mental health.

Be sure to get outside and stay active today and every day!

-

Address

Unit 7 Ballycummin Village
Limerick
V94YA00

Opening Hours

Monday	9am - 4:30pm
Tuesday	9am - 4:30pm
Wednesday	9am - 4:30pm
Thursday	9am - 4:30pm
Friday	9am - 4:30pm

Telephone

+35361545071

Website

http://iandowlingphysio.ie/

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