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Do You Need a Physio in Newry?

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The Physio Group, located at 37 Kilmorey Street in Newry, is a physiotherapy and sports injury clinic that first opened its doors in 2005. And now operates out of three clinics; BelfastNewry and Newcastle

“The Newry Clinic for Physiotherapy and Sports Injuries” was the Clinic’s initial name. Soon after this, it immediately rose to prominence as one of the area’s premier musculoskeletal private clinics. Then, a second clinic was opened in the heart of Belfast City Centre (Alexander House, 17 Ormeau Avenue, Belfast, BT2 8HD) to service current Newry customers studying or working in Belfast City Centre. However, because it is easily accessible to local office employees, it has swiftly established itself in Belfast. Since then, a third clinic has opened in Newcastle (1 Shimna Road, Newcastle, Co. Down, BT33 0AS). This purpose-built Clinic is conveniently accessible to clients from the surrounding region. 

Who is behind The Physio Group?

Frank Quinn and Kieran Murray, both very accomplished Chartered Physiotherapists, are the two partners behind The Physio Group. They’ve worked in the English Premier League (Sunderland AFC), Rugby League ( Gateshead Thunder) and men’s and women’s inter-county Gaelic football with Down and Antrim GAA, as well as ladies’ MMA fighter Leah McCourt.

Do You Need a Physio in Newry?

‘BEST MUSCULOSKELETAL EXPERIENCE AVAILABLE’

The Clinic’s mission is to set the standard by constantly providing the most excellent musculoskeletal experience possible.

Continued Professional Development is a priority for our Musculoskeletal Physiotherapy Specialists. This guarantees that our clients receive the best possible therapy, given in a professional and timely way.

The Physio Group is more than just a sports injury and physiotherapy clinic. As well as Sciatica, Frozen Shoulder, Tennis Elbow, Whiplash, and Low Back Pain treatments are available. Therefore, any muscle, joint, ligament, or nerve damage can be treated at the Clinic. MANIPULATIONMASSAGEACUPUNCTURE, or PILATES are some of the techniques used. For a complete list and description of the treatments we offer, visit our SERVICES section. Occupational health services, such as workplace and ergonomic examinations, are also available at the Clinic.

Looking for a Newry physio? We can help.

The Physio Group – Newry was the first clinic in our practice that opened in 2005 and is now one of the leading Physiotherapy clinics in the city. Located on 37 Kilmorey Street, just off the Dublin Rd.

physio newry, sports massage newry, physiotherapy, newry physio 37 Kilmorey Street, Newry, BT34 2DF

physio newry, sports massage newry, physiotherapy, newry physio +44(0)28 302 69733

physio newry, sports massage newry, physiotherapy, newry physio newry@thephysio-group.com

Top Tips For Dealing With Lower Back Pain

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At The Physio Group, we always hear our clients tell us about back pain they have endured in their lives. May it be from years ago or something that has popped up more recently. We know that this is a prevalent symptom, and many young and older people suffer from it. That is why we have created this lower back pain guide you can quickly refer to if you are feeling a little stiff at the end of the day. 

As always, we recommend speaking to one of our highly qualified Physios if your pain gets worse or you need medical attention. 

A sudden injury or the wear and strain of ageing, arthritis, and physical activity are the most common causes of lower back discomfort. Whatever is causing your lower back discomfort, here are some suggestions to help you ease it and avoid future issues.

Maintain proper posture during your activities

Maintain proper posture when undertaking physical activities. This prevents your lower back from damage, especially if you play sports or have a profession that needs repeated motions. Keep your spine upright and avoid slouching as much as possible. Try to bend and straighten from your knees, not the waist, while lifting. When turning from side to side, be careful to move your hips.

When you’re seated, have a good posture

Maintaining an appropriate sitting posture might help you avoid lower back discomfort. If you work at a desk, keep your feet on the floor and sit in a chair that supports your lower back. Hunching forward to view your computer screen and reaching far in front of you to operate your mouse or keyboard are other bad habits that you should avoid. 

Use heat or ice

If you’ve had a lower back injury, you should apply ice during the first 24-72 hours to relieve pain and reduce swelling. Then, to relax stiff muscles, move to heat. Heat can also help with chronic lower back pain that did not happen by accident. You shouldn’t use heat or ice for more than 20 minutes at a time. Regardless of whether you’re utilising heat or ice. This will aid in the prevention of skin damage.

Remember to stretch 

Stretching is an excellent approach to ease chronic and acute lower back discomfort and avoid future issues. It’s crucial to practise a range of stretches since the muscles in the back expand in many different ways. The following are some basic lower back stretches:

  • Pulling your legs to your chest while lying flat on your back.
  • Bend one knee and twist in the direction of your straight leg while attempting to contact your bent knee to the floor while lying flat on your back with your arms outstretched in a “T” posture (called a spinal twist).
  • The “superman” position involves lying on your stomach with your arms spread above and elevating your chest and/or legs off the floor.

Get in touch – we can help

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast – Appointments are offered Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

What can Newry physiotherapy help with?

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Who are The Physio Group?

The Physio Group, located at 37 Kilmorey Street in Newry, is a physiotherapy and sports injury clinic that opened its doors in 2005.

The Newry Clinic for Physiotherapy and Sports Injuries was the Clinic’s original name. It immediately rose to prominence as one of the area’s premier musculoskeletal private clinics. In succession to the Newry clinic, a clinic was opened in the heart of Belfast City Centre (Alexander House, 17 Ormeau Avenue, Belfast, BT2 8HD) to service current Newry customers studying or working in Belfast City Centre. However, because it is easily accessible to local office employees, it has swiftly established itself locally. Since then, a second clinic has risen in popularity in Newcastle.

Frank Quinn and Kieran Murray, both very accomplished Chartered Physiotherapists, are partners in The Physio Group. They’ve worked in the English Premier League (Sunderland AFC) and the Rugby League ( Gateshead Thunder) and men’s and women’s inter-county Gaelic football with Down and Antrim GAA and women’s MMA fighter Leah McCourt.

The Clinic’s mission is to set the standard by constantly providing the greatest musculoskeletal experience possible. We achieve this through continued Professional Development, as it is a priority for Musculoskeletal Physiotherapy Specialists. In addition, it guarantees that the customer receives the finest possible therapy, given in a professional and timely way.

What do The Physio Group offer in Newry?

The Physio Group is more than just a sports injury and physiotherapy clinic. Sciatica, Frozen Shoulder, Tennis Elbow, Whiplash, and Low Back Pain are among the conditions we can treat. We can also treat any muscle, joint, ligament, or nerve damage at the Clinic. MANIPULATIONMASSAGEACUPUNCTURE, and PILATES are some of the techniques we use. For a complete list and description of the treatments we offer, visit our SERVICES section. Occupational health services, such as workplace and ergonomic examinations, are also available at the Clinic.

The Clinic takes pride in offering clients a solution to their concerns. We treat injuries by obtaining accurate histories, assessing them, correctly diagnosing them, then treating them with “hands-on” physiotherapy and tailored rehabilitation programmes to get them back to pre-injury levels and beyond.

Lastly, we offer an extensive list of top experts from all around Ireland and the UK who can consult in Orthopedics, Podiatry, Musculoskeletal imaging, Injection therapy, and Rheumatology for those clients who aren’t suited for physiotherapy or aren’t responding to treatment. Furthermore, The Physio Group only works with professionals we know and trust, and our goal is to refer you to someone who can help you if we can’t.

Get in touch – we can help

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast – Appointments are offered Monday to Friday with some early morning and as well as some late evenings.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Health & Well-Being Tips for Autumn

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Autumn has arrived, and the trees are going to demonstrate why letting go is perfectly OK! Shorter days and colder temperatures accompany the shift in seasons. We don’t need to hibernate just yet, thankfully! Autumn is a great time to establish new self-care goals, start a new health regimen, or refresh what you’ve been doing. Before you know it, the Christmas holidays will be here, and prioritising self-care now can help you remain on track throughout the busy winter months ahead.

During any shift, it’s critical to cultivate a sense of balance. Do you ever notice how many people become sick in the fall and winter? It’s usually because we’re exhausted, living outside of season, and in desperate need of rest.

Recognising that we are a part of nature’s cycle, with a time to put our energy forth (Spring and Summer) and pull our energy inside (Autumn and Winter), lays the groundwork for long-term wellness practice. And, even slight changes to our daily routines can help us feel better on a variety of levels.

It may be challenging to motivate ourselves once the summer enthusiasm has faded. This means that the more you can plan ahead of time, the more likely you will be able to stay on track over the next cold and dark months.

Get as much rest as you can

Sleep is necessary for our happiness and wellbeing. Furthermore, lack of quality sleep, according to studies, weakens the immune system over time, making us more prone to colds and viruses that abound throughout the cooler months.

Keep it simple 

Secondly, don’t overextend yourself by establishing unrealistic expectations for yourself. When we’re goal-setting for health, it’s critical to think about our responsibilities and how our current schedule appears. Setting attainable objectives and building from there is more valuable in the long term.

Check vitamin D levels 

Lastly, the sun provides most of our vitamin D. Because we spend more time indoors during the cooler months in Autumn, our consumption naturally declines. Vitamin D boosts fertility, strengthens bones, and boosts the immune system. We see many individuals in the clinic with muscle aches and pains, and low vitamin D levels are frequently the culprit. Make an appointment with your doctor to get your vitamin D levels checked so you can figure out how much you need to supplement. This is a typical exam with a short turnaround time.

Are you suffering some joint pain and are looking for a physio in the Belfast, Newcastle or Newry areas? Our physios are fully qualified and insured to help get you back on your feet. Book your appointment today.

THE PHYSIO GROUP – BELFAST

TEL: +44(0)28 908 97554 

The Physio Clinic Belfast – Appointments are offered Monday to Friday with some early morning and late evenings available.

THE PHYSIO GROUP – NEWRY

TEL: +44(0)28 3026 9733

The Physio Clinic Newry offers appointments from early in the morning until late evenings, Monday to Friday, as well as Saturday mornings.

THE PHYSIO GROUP – NEWCASTLE

TEL: +44(0)28 4321 8005 

Getting off Crutches after Surgery or Injury

When should you get off your crutches after surgery or serious lower limb injury?

Over the years clients have had different reasons for “getting rid” of their crutches. These include ” I thought I didn’t need them, my surgeon told me to cast them aside, their slowing me down and sure I’m back driving again”.

There is only ONE right answer! And that is when you can walk with a NORMAL gait. This is NOT debatable or negotiable as long as you had a normal gait prior to the surgery or injury.

In order to speed up healing and recovery, normal movement is essential. If you are limping in any form this is detrimental and you run the risk of overloading the injured area and increasing the inflammatory response instead of decreasing it, as well as possibly causing injury or dysfunction in other parts of the body due to compensation occurring.

This is especially important after surgery of Hip, Knee or Ankle due to the trauma of the actual surgery.

Progressive loading of the limb is essential so there is a smooth transition from Partial weight bearing to Full weight bearing with no change in gait whether it takes 2 days, 2 weeks or 2 months, regardless what the books, Internet, physio or surgeon tells you.

No two injuries are the same and everyone heals at different speeds and therefore the right time to “get rid” off your crutches depends on your ability to walk with a NORMAL GAIT.

Obviously this client should only be walking with two crutches as his gait seriously deteriorates as he attempts to walk with one crutch and even worse with no crutches.

Bridging Exercise

A common exercise prescribed by our therapists as well as in our Pilates class is: The Bridge.

The Bridge is an excellent stability exercise. This means that one of your goals is to keep your pelvis very still during the exercise. This exercise strengthens the gluteals and the lower abdominals promoting core stability.

It’s a safe exercise for those with a weak or injured back which starts at a low level but can be progressed as control allows into a high level stability exercise.

Kinesio Tape all for Show?

Kinesio Tape - The Physio GroupAs I watched the World Cup opener last night I wondered how much money Croatia had spent on the colourful Kinesio tape and could they have fielded if their tape hadn’t made it through customs!

The tape was invented by Japanese chiropractor Kenzo Kase in the 1970s. The U.K. web site for Kinesio tape claims it can alleviate pain, reduce inflammation, and supporting muscles during a sporting event.

The theory is that the tape pulls the skin away from the underlying muscle. The space created is believed to relieve pressure on the lymph channels in the area between the muscle and the dermis, creating more space for lymph flow and thus better lymph drainage through an affected area.

But does it work?

There is little evidence barring anecdotal and the director of Lilleshall Sports Rehabilitation suggests it’s benefits could be placebo.

When applying tape for a sporting event our clinic generally recommends subtle taping so as not to advertise any areas of potential weakness.

In stark contrast Kinesio taping seems to be worn as a badge of honour. Could it be a way for an athlete to explain away a potentially poor performance??

Certainly whatever the benefits or placebo the highly coloured visible colours has led to a phenomenal commercial success.

However at The Physio Group Clinic the jury is still out!

Pre Marathon Tips

Pre Marathon Tips - The Physio GroupWith Belfast marathon only 3 weeks away and Newry marathon 5 weeks away we thought it would be a good idea to give some advice to those who are running their first marathon.

For most first timers it’s all about crossing the finish line and not personal bests! From a physical point of view we would recommend you manage to get up to 25 or 26 miles somewhere in your training so at least mentally you know you have the physical capabilities of completing on the day!

There is a widespread notion that running the full 26 miles during training is a bad idea, that you are somehow weakening yourself. On the contrary, we tend to think that tackling the full distance for the first time while pushing a race pace is much riskier, you have to train the distance to race the distance!!

This is going to sound absurd compared to the advice you have been given by experienced runners and coaches but remember if you are a 1st timer you are not an experienced marathon runner! If your longest run is 20 miles remember you have still have about 25% left to complete! This doesn’t sound much, but the slower you run this equates to a lot longer on your legs than you are used to.

We see a lot of injuries that occur in the latter part of the race so we feel having the miles in the legs is essential. Just leave yourself enough time to taper and recover for the race!!

Foam Rolling – What are you trying to achieve?

Foam Roller Exercise - The Physio GroupAfter our Perfect Squat article the natural follow on is to mention the foam roller.

In recent times this has become as important a piece of equipment to athletes as running shoes or football boots.

But how do you use it? What are you trying to achieve? And what should you be feeling??

Read this interesting article below as it hits most of the key points!!

http://dailyburn.com/life/fitness/common-foam-rolling-mistakes/

 

The Perfect Squat

Squatting - The Physio GroupOne of the most commonly performed lower limb exercises, yet often it isn’t being performed correctly. When this is the case your best case scenario is that you are inefficient in your training. Worst case there is potential to hurt yourself. 

Technique in our eyes is the key before thinking about loading up with weight!! This may involve improving your mobility, practicing technique, working on your stability, or perhaps
all 3!

http://www.t-nation.com/training/truth-about-squatting-deep

Stretching for Runners

Stretching for Runners - Newry and Belfast PhysioWith the Belfast marathon on the near horizon and weekly 5k, 10k and half marathons we are constantly asked by runners about stretching. How, when and why? 

The current research pre run has massively come away from the Static stretch and moved towards a more dynamic warm-up to improve functional mobility for your run and we would agree with this approach for the majority of runners. 

The time to statically stretch, we feel, is after your run when the muscles are warm and extensible. The stretch should be felt but never sharply painful. 

The other point to remember is that if you spend time improving your muscle flexibility you then need to strengthen it so that you have strength through your full range of movement, but we will cover the strengthening exercises for runners in another post.

Barefoot Running or Minimalist Running

Barefoot Running - Newry and Belfast PhysioSince the explosion of the barefoot running and five fingers phenomenon, we have an increasing number of our clients asking us if they should be trying it.

There are a lot of claims made of the benefits of this style of running such as increased foot strengthen and reduced injuries. Unfortunately a lot of these claims aren’t backed up by scientific evidence and major manufacturer Vibram are paying the price in compensation to disgruntled customers.

So what do you?

In theory if you are a forefoot striker you may think your gait may be more tailored to the five fingers but does this work in the real world? The most important element runners must evaluate what terrain you run on and is the shoe fit for purpose for you? Also how many elite runners wear these types of shoes?

I would be very interested to get some feedback from those who have experience of the barefoot/ minimalist running. So please Pure Running NI,Born 2 RunNewry & Mourne RunnersNewry City RunnersDub Runners of Belfast, post up any comments below.

It’s Okay, It’s Only a Muscle Strain

Muscle Strain Injuries - PhysiotherapyThere is a popular misconception among athletes and managers that a muscle strain is nothing more than a cramp. They think this will settle in a few days and they will be fit for the following week.

However a strain is a muscle tear i.e. there is some disruption of the muscle fibres no matter how many or few.

When a strain/tear occurs, muscle fibres are damaged and the body sets about healing itself and lays down scar tissue which with appropriate rest and rehabilitation will reorganise to become functioning tissue. Even a mild strain or grade 1 tear of the hamstring will usually take 2-3 weeks to rehabilitate even when everything is done to maximise the healing process!

On occasions a strain occurs prior to a major event such as Diego Costas before the Champions League Final. I’m sure the Atletico Madrid medical team explained it was a few weeks injury, hence players will go with the latest “quick fix” to get someone to tell them they can outsmart nature. In Costa’s case it was horse placenta therapy in Serbia.

Inevitably these wacky fad treatments usually give the same result. Costas lasted 9 minutes into the final before pulling up and he has now put the World Cup in jeopardy.

Our clinic has seen many fads come and go and many interpretations of what a strain is and how you can return quicker.

What is consistent is that the tear has to heal! And if healing time is fast tracked, re-injury usually occurs.