FF Physical Therapy - Massage Therapy

FF Physical Therapy - Massage Therapy Qualified Physical Therapist & Massage Therapist with a wide range of treatments available.

17/04/2026

Lower back always tight and sore? Here’s why:

You’re not training it properly ❌
Your core is weak ❌
Your legs are too tight ❌

Fix the cause, not just the symptom, and watch your back start to feel better ✅

FF Physical Therapy - Massage

08/04/2026

🔥 WHY TRAINING YOUR GLUTES IS NON-NEGOTIABLE 🔥

🍑 Most people think glutes are just for aesthetics…

But weak glutes are one of the biggest causes of pain, poor posture, and injury.
If your glutes aren’t doing their job… something else will.

Here’s why glute training is essential:
✅ Fixes Anterior Pelvic Tilt
Weak glutes + tight hip flexors = your pelvis tilts forward
→ Leads to lower back pain, poor posture & weak core control

✅ Protects Your Lower Back
Your glutes are meant to take load OFF your spine
If they’re weak → your lower back overworks → pain & tightness

✅ Improves Posture
Strong glutes help keep your pelvis neutral
→ Stand taller, move better, look more confident

✅ Creates Muscular Balance
Most people are quad-dominant
→ Leads to imbalances, knee pain & poor movement patterns

✅ Boosts Strength & Performance
Everything comes from the hips
→ Squats, deadlifts, sprinting, jumping

FF Physical Therapy

03/04/2026

💫 A physical therapist who trains at a high level develops a much deeper, practical understanding of the human body compared to someone who only studies it in theory. Through consistent strength training, movement practice, and exposure to different physical demands, they don’t just learn anatomy, they experience it. They understand how muscles interact, how joints respond under load, and how small imbalances can lead to compensations or pain patterns. This lived experience sharpens their clinical eye, allowing them to recognise dysfunctions more quickly and accurately in patients.

💫 Because they’ve pushed their own bodies through stress, fatigue, injury, and recovery, they can better relate to what a patient is feeling and identify the root cause rather than just treating symptoms. They understand the difference between tightness, weakness, instability, and poor motor control, not just academically, but physically. This makes their assessments more efficient and their treatment plans more targeted, as they can bridge the gap between textbook knowledge and real-world application. Ultimately, a therapist who trains intensely brings both scientific understanding and practical insight, leading to more effective diagnosis, better communication with clients, and stronger long-term results.

FF Physical Therapy - Massage

01/04/2026

🚨🚨🚨🚨🚨🚨🚨🚨🚨🚨🚨🚨

Scapular manipulation combined with soft tissue release helps restore normal shoulder movement and reduce pain. Tight muscles like the upper trapezius, levator scapulae, rhomboids, and pectoralis minor can restrict scapular mobility and lead to dysfunction. By guiding the scapula through its natural range and releasing these muscles, mobility, posture, and muscle balance improve, resulting in better movement, less tension, and improved overall shoulder function.

FF Physical Therapy - Massage
Mitchelstown 📍

01/04/2026

🚨🚨🚨 Winged scapula fix 🚨🚨🚨

Medial winged scapula is a condition where the inner (medial) border of the shoulder blade protrudes outward from the rib cage, becoming especially visible when pushing against a wall or lifting the arm. It is most commonly caused by weakness or paralysis of the serratus anterior muscle, often due to injury or irritation of the long thoracic nerve. This muscle is crucial for stabilising the scapula against the thoracic wall and allowing smooth upward rotation during arm movement. When it is not functioning properly, the scapula loses stability, leading to poor shoulder mechanics, reduced strength, and sometimes pain or fatigue with overhead activities. In a clinical or training setting, addressing medial winging typically involves strengthening the serratus anterior (e.g., band punches, push-up plus, and resisted protraction work), improving scapular control, and correcting any contributing posture or movement dysfunctions.

FF Physical Therapy

25/03/2026

💫Recovery timelines vary significantly depending on the type of tissue involved, the severity of the injury, and whether the root cause is properly addressed. In cases of simple muscle tightness or trigger points, improvement can often be seen within one to two treatment sessions, particularly when the issue is isolated and not linked to underlying dysfunction. However, if the tightness is being driven by postural imbalances or movement compensations, longer-term corrective work is usually required to prevent recurrence.

💫Injuries involving tendons and ligaments typically require a longer recovery period due to their relatively poor blood supply, which slows the healing process. While mild strains may improve within a few weeks, a more realistic timeframe for meaningful recovery is often six to eight weeks or more. In chronic cases, such as tendinopathy, rehabilitation may extend to several months and must include progressive loading and structured exercise to restore tissue capacity.

💫Neurological conditions, including nerve irritation, disc-related issues, or chronic pain patterns, generally take the longest to resolve. These cases often require a multifaceted approach combining symptom management, movement correction, and gradual reconditioning. Recovery can take several months or longer depending on severity, chronicity, and adherence to a structured rehabilitation plan.

💫Overall, while general timelines can provide guidance, recovery is highly individual. Accurate assessment and addressing the underlying cause of the issue are the most important factors in determining how quickly and effectively a person returns to full function.

FF Physical Therapy - Massage

20/03/2026

💫 Got an MRI report but don’t understand it?
Most people get handed results full of medical jargon… and are left confused about what it actually means.

I’ll break it down for you 👇

✔️ Explain your MRI in simple terms
✔️ Assess what’s actually causing your pain
✔️ Tell you if it’s something I can help fix

💬 Send me your report — I’ll give you honest advice, completely free.

FF Physical Therapy

19/03/2026

Check out these exercises for scapula stabilisation ✅

12/03/2026

💫 This client presented with significant one-sided lower back pain and was in considerable discomfort, finding it difficult to lean forward and even feeling a lot of pressure while simply standing. On assessment, I found that internal rotation in the right leg was very limited, and the right hip flexor was also shortened, both of which were contributing to increased pressure through the lower back. We began with corrective exercises and mobility work to address these restrictions and improve movement, followed by deep tissue massage to release the surrounding tension. By the end of the treatment, the client experienced massive relief, was pain-free, and had regained mobility.

Move to Improve 🧘
Mobility Matters 🤸

FF Physical Therapy - Massage
📍

11/03/2026

Tennis elbow, medically known as lateral epicondylitis, is an overuse injury that affects the tendons on the outside of the elbow. It occurs when the muscles and tendons that control wrist and forearm movement become irritated or develop small tears due to repetitive gripping, lifting, or wrist extension movements. This leads to pain on the outer part of the elbow, weakness in grip strength, and discomfort when lifting or twisting the wrist. Recovery usually involves reducing strain on the tendon while improving blood flow and healing through treatment methods such as deep tissue massage or muscle stripping to release tight forearm muscles, and therapeutic ultrasound to stimulate tissue repair and reduce inflammation. However, strengthening the forearm muscles is just as important for long-term recovery. Controlled resistance exercises, such as using a red resistance band to perform wrist rotations and forearm strengthening movements, help rebuild tendon strength and improve stability around the elbow. Combined with adequate rest, gradual strengthening and icing, these methods can significantly speed up the healing process and reduce the risk of the injury returning. 💪

09/03/2026

🚨Your breathing and your hips are connected🚨

The diaphragm attaches to the lumbar spine (L1–L3) while the psoas originates from T12–L5.

Because they share the same region of the spine, tight hip flexors can restrict diaphragm movement, leading to:

• Shallow breathing
• Reduced core stability
• Increased lower back tension

This is why breathing, posture and hip mobility must be trained together 💫

🚨A very common pattern seen in gym clients and desk workers is called Lower Crossed Syndrome.It happens when certain mus...
08/03/2026

🚨A very common pattern seen in gym clients and desk workers is called Lower Crossed Syndrome.
It happens when certain muscles become tight and overactive, while others become weak and inhibited.

💫Tight / Overactive Muscles

• Psoas / hip flexors
• Tensor Fasciae Latae (TFL)
• Lower back (erector spinae)
These muscles pull the pelvis forward into anterior pelvic tilt.

Weak / Inhibited Muscles
• Glutes
• Deep core (transverse abdominis)
• Lower abdominals

When these muscles aren’t doing their job, the lower back and hip flexors take over.

What This Causes
• Tight hips
• Lower back pain
• Poor posture
• Weak glutes
• Reduced core stability

This is extremely common in people who sit a lot or train without good core control.

The Fix

Focus on restoring balance:
✔ Release hip flexors & TFL
✔ Strengthen glutes
✔ Train deep core stability
✔ Improve diaphragm breathing

When the pelvis returns to a neutral position, the spine and hips can move properly again ✅

Address

14 Upper Cork Street
Mitchelstown

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 9pm
Wednesday 9am - 5pm
Thursday 9am - 9pm
Friday 9am - 5pm
Saturday 9am - 6pm

Telephone

+353858266876

Website

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