roisin_at

10/12/2021

Thank you!

💫 To everyone who has supported the clinic over the past two years.

💫 Working with several teams over the past two years and helping patients in the clinic it has been a rewarding career and meeting some amazing people along the way!.

💫I wanted to make this post to Thank the people who have supported me since I qualified as an Athletic Therapist.

💫 I am looking forward to progressing my career returning to do a masters in Physiotherapy in January.

💫My last clinic day will be next Friday the 17th before I finish up in Portlaoise.

29/06/2021

Invest In A Massage⁠
⁠
High-performance athletes are increasingly using massage in their recovery strategies.⁠
⁠
The physical benefits ⁠

✅ increased blood flow

✅ enhanced oxygen and nutrient delivery to fatigued muscles

✅ increased removal of lactic acid and improving mobility.

22/06/2021

REST DAYS ⁠⁠
⁠⁠
Taking at least one complete day of rest each week is essential to allow your body to recover and adapt to the training load. Keep skipping your rest days and at best you’ll burn out and at worst you’ll get injured.⁠⁠
⁠⁠
Taking a rest day doesn’t just mean “no running” either – you should refrain from any kind of exercise if possible. Even the stretching and mobility work you’re doing to support your running is best done on a day where you also run, in order to allow your body a complete day of rest on another day, and certainly don’t line up a strength session for your rest day. If you absolutely must do something, then make sure it’s nothing more taxing than some foam rolling or a very gentle cross-training session on a bike or in the pool.⁠⁠
⁠⁠
If you’re training towards an event, once you get close to the race your rest days become even more vital. If you can, it’s worth planning your entire race week around maximizing your recovery time and putting your feet up. ⁠⁠
⁠⁠
It’s harder to envisage the benefits of rest days when compared with the feeling of accomplishment you get after a tough run, but allowing the body time to recover is just as important as the training itself if you want your running to progress.

09/06/2021

GYMS RE-OPENING ⁠
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1. START SLOW ⁠
⁠
Don't rush into your old routine immediately.⁠
Ensure you perform a proper warm up prior to lifting any weights.⁠
What feels fine on the day could be a nightmare tomorrow with suffering from DOMS the next day or an injury.⁠
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2. ENHANCE RECOVERY METHODS ⁠
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There will be an increased amount of lactic acid build up post session.⁠
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Eat a nutritious meal and plenty of fluids.⁠
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schedule in a stretching session post workout or the next day.⁠
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3.DONT GIVE UP !⁠
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You may be sore post workout or very tired however ⁠
remember it takes 2 weeks to make a change and 2 months to create a habit.⁠
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Therefore gradually return to the gyms and it will become part of your routine again.

08/06/2021

Running Drills
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Running gait is a big factor when it comes to over use injuries in runners.⁠
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No harm in getting a gait analysis assessment to see if there are any ways your run gait could be changed in order to prevent an injury ⁠
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1. Running drills could be used as part of your warm up pre speed session or before a race.⁠
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2. Adding running drills after your easy run can allow you to practice running gait yourself and improve your running performance on a long term basis.

01/06/2021

Don’t Run Injured⁠
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When your a person that uses running or training as their therapy its a tough one to sit out ⁠
⁠
However running injured brings the risk of making the injury worse.⁠
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Setting back your training and race goals.⁠
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Don't run through the pain ⁠
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Attend an Athletic Therapist/physio and get the injury assessed.⁠
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Depending on the injury and the goals of the individual I will design a specific rehabilitation program to address any underlying issues and rehabilitate the injury also.⁠
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Advise the individual to cycle/swim/Pilates/yoga to keep them focused and maintain cardiovascular fitness

28/05/2021

Winner will be announced Tuesday
Keep sharing
Like the post
Tag 3 friends 😊

NEW ADDITION TO THE CLINIC 🎉⁠
⁠
COMPETION TIME 🥳⁠
⁠
⁠
Would you like to win ⁠
⁠
A 30 Minute Sports Massage 🙌🏻
⁠
Options ⁠

1.Upper body (shoulders, neck, arms and back)⁠
or ⁠
2.Lower Body ( calves, hamstrings, glutes ,quads)⁠
⁠
+⁠
⁠
Functional Movement Screening ⁠

A screening tool to identify ⁠
individuals for risk of injury and / or a dysfunctional or performance-limiting movement pattern.⁠
Injury prevention plan designed for the individual around this assessment.⁠
⁠
⁠
⁠
To win all you have to do is ⁠
⁠
1.Like my page ⁠

2.Like this post and tag 3 friends
⁠
3.Share this post to your story⁠
⁠
Winner will be announced the 1st of June ⁠
⁠
Best of luck ☘️⁠
⁠.
⁠
⁠
⁠
⁠


⁠

18/05/2021

Running shoes 👣⁠
⁠
In order to prevent an injury keep an eye on your runners when you first purchase.⁠
⁠
At this stage we all have a watch that can track our mileage.⁠
⁠
If you find a pair of shoes and size that suits you go back and buy a second pair a month later so you can easily swap and take the pressure away from trying to source a pair that suits you next time you need to change.⁠
⁠
I would advise to change runners after 200-300miles.⁠
Depending on the type of runner some may last to the 300 mile mark.⁠
⁠
Shoes will start to feel a little different after about 200 miles—it’s a depreciation curve. ⁠
⁠
Each company has a different point at which their shoes will feel really flat, but it’s important to know that shoes do have a lifespan. ⁠
It might not be immediately clear when your shoes have bitten the dust, but there are a few indications that it’s time to invest in a new pair.⁠
⁠
Look for wearing on the sole of the shoe especially in key areas such as the heel and medial arch.⁠
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Any wearing in the cushioning.⁠
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A common one is wearing on the front of the shoe which also may indicate the shoe is too narrow.⁠
⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠
⁠

17/05/2021

NEW ADDITION TO THE CLINIC 🎉⁠
⁠
COMPETION TIME 🥳⁠
⁠
⁠
Would you like to win ⁠
⁠
A 30 Minute Sports Massage 🙌🏻
⁠
Options ⁠

1.Upper body (shoulders, neck, arms and back)⁠
or ⁠
2.Lower Body ( calves, hamstrings, glutes ,quads)⁠
⁠
+⁠
⁠
Functional Movement Screening ⁠

A screening tool to identify ⁠
individuals for risk of injury and / or a dysfunctional or performance-limiting movement pattern.⁠
Injury prevention plan designed for the individual around this assessment.⁠
⁠
⁠
⁠
To win all you have to do is ⁠
⁠
1.Like my page ⁠

2.Like this post and tag 3 friends
⁠
3.Share this post to your story⁠
⁠
Winner will be announced the 1st of June ⁠
⁠
Best of luck ☘️⁠
⁠.
⁠
⁠
⁠
⁠


⁠

12/05/2021

Building blocks to concentrate on may include:⁠

1.Core muscle strength⁠
2.Stabilizing muscles⁠
3.Balancing muscles⁠
4.Proprioception⁠
⁠
The above can be blended into training sessions or games played at home.⁠
⁠
To make it fun rather then a job for the adult and child!⁠

Slow and gradual progression of cardiorespiratory fitness. 💪🏼

11/05/2021

Patience is Key ⁠🙌🏻
⁠
When training for an event it’s important to remember to trust the process and allow your training to gradually increase.⁠

🏃🏻‍♀️ 🏊🏻‍♀️ 🚲 🏉 ⚽️

Whether you are getting back to field sports or training for a running, triathlon event its important to remember to gain consistency in training in order to succeed on the day of the event.⁠

1.Patience in training
Allowing your body to adapt to the training demands.⁠
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2.In the event
Not going off too fast by slowing the pace.
Heart rate is a great way to monitor this in a longer event.⁠
⁠
“There are no quick fixes its about believing in the plan and executing it”⁠

19/04/2021

Delighted to be joining in with to offer Pilates classes to the Revolutionise clients in Sligo.

Looking forward to meeting them all on Zoom next month 🙌🏻.