Louise O'Rourke Physiotherapy Blog

How can one client schedule a class for another client on the Mindbody App? 1. Go to Mindbody APP and follow the steps to book the class                   a)  Choose the class you would like to book              b) Go into "BOOK FOR"                                   c) Choose the person that you are booking for               d) Follow the steps to complete booking                                                           If you can't see other client's name you can add that person following the steps below                1. Go to your profile on Mindbody app          ...

Reformer Pilates 4 things to know before you start Anyone can do it! It will make you stronger It can help and improve your posture Your aches and pains will start to disappear Are you looking for an exercise system that will provide results, strengthen your deep core muscles, eliminate neck and back pain and is easy on the joints?  Then you have come to the right place. Let us help you find the right class for you.  Our class levels are explained below. FIND A CLASS THAT SUITS YOU Here is how our Pilates system works. We have several levels to achieve the very best results from your Pilates. We have tested this system over the past decade and have found that this approach produces the most effective benefits from our classes. We have found by having progressive levels, we will challenge you, ensure you progress and do not get complacent in your workouts, ensure you are safe and working to the best of your ability. We are experts in getting ...

  How to Manage Stress Everyone feels stress sometimes, especially when dealing with a difficult situation. Difficult situations can include relationship difficulties, work issues or money worries among other things. There are many ways to manage stress such as: ● listening to music or reading ● walking ● being in nature or with friends ● exercise ● breathing exercises Breathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you reduce stress. Practice these tips to help you take a moment and breathe: 1. Sit in a comfortable and supportive chair. Put one hand on your chest and the other hand on your tummy. 2. Breathe as you would normally, but notice where your breath is coming from in your body. 3. Concentrate on taking a deep breath and filling your lungs - notice how your tummy rises and falls 4. As you get used to taking deep breaths, try holding your breath for a count of 4 and then exhaling to a coun...

 Pilates - The Solution to Remote Working Isolation and Inactivity Whether you want to improve your social well being or your physical well being Pilates classes are a great option for everyone. One of the hardest things about working from home can be the isolation involved, with no face-to-face interaction during the working day. By attending Pilates classes, you will be around a group that shares the same passion and interests. Remote working makes individuals more sedentary which has a negative impact on your health. Our wellbeing, both physically and mentally, is essential for a sound body and mind. Pilates is great for the body and you are likely to become fitter and more toned. It’s great for increasing your strength and reducing back and neck pain. Many remote workers find great benefits attending our 45min Basic and Beginner classes during the workday to help reduce tightness and stiffness. For the month of June we are offering 6 classes for €60 for any newcomers who would ...

Syndesmosis Injury    What is it and how does it happen? The syndesmosis is a fibrous joint that connects the tibia to the fibula. Injuries to the syndesmosis happen when the ankle gets twisted most commonly occurring due to a sudden external rotation dorsiflexion of the ankle and is often referred to as a “high ankle sprain”.  How quickly will I recover? Evidence shows that high ankle sprains usually take slightly longer to heal normally taking about 6-8 weeks to fully heal with some taking twice as long as a standard ankle sprain.  What’s the best way to recover? Initial treatment for your syndesmosis injury will include swelling management such as icing immediately and elevating your leg. The aim initially is to avoid swelling, decrease pain and protect the ligaments against further injury. From here we will restore normal ROM, strengthen the surrounding ligaments and supporting muscles.  If you feel like you would like a specific rehabilitation plan tailored...

    Tips to help with Knee Pain   Your knees play a vital role in how you move daily, how you exercise & how you play sport. We need to release areas of tension & commence strengthening exercises to support your knee joint.   Ice therapy to help reduce inflammation, 10 minutes x 2-3 times daily. Compression bandage or knee brace to help support your knee while your injury heals & muscles get strong.   Release muscle tension in your quads, hamstrings & glutes. Try foam rolling, stretching and massage ball. Alternatively Dry Needling, Radial Shockwave Therapy, or a Sports Massage with a Chartered Physiotherapist.     Exercises to help strengthening the key stabilising muscles in your knee, such as your quads & hamstrings. Also strengthen your glute muscles that support your hip. If you have a weak hip, you are more likely to have a knee pain. Practice core stability exe...

  Welcome to  Louise O'Rourke Physiotherapy & Pilates ************************************************************************** PILATES Have you been advised to start Pilates by your Physiotherapist, GP or Consultant? Are you looking for a way to improve your general well being? Or, do you want to improve your performance in a sport? Pilates provides the ideal balance between injury recovery and prevention, improvement in sports performance and improvement of general health. There are two options – Pilates on the Mat or Pilates on the Reformer (machine). They are both excellent ways to strengthen your core muscles which will help with your back pain or injury.   MAT PILATES Mat work  is done lying down on a mat and working your way through a series of evidence-based exercises to help strengthen the entire body while engaging your core muscles. REFORMER PILATES Reformer Pilates is done lying down on a movable carriage. Here you will do similar exercises to t...