Louise O'Rourke Physiotherapy Blog

  Tips to help with Hip Pain To help reduce your hip pain, you need to address all the muscles & soft tissue structures that may be contributing to your pain. Release muscle tension with foam rolling, stretching, massage ball and heat therapy. Alternatively with physiotherapy treatments such as Dry Needling, Radial Shockwave Therapy, Soft Tissue Massage, Sports Massage & PNF stretches. Exercises to help strengthen the key stabilising muscles in your hips, such as glutes, piriformis, pelvic floor muscles & transverse abdominals. It is important to perform strengthening exercise 3 times per week in combination with daily aerobic exercise such as walking, swimming, or cycling activities. Think mind muscle connection when exercising.  Weight loss management to help reduce the pressure on your hip joints. Improve your postural habits. Avoid crossing your legs. Place a pillow in between your hips & slightly bent your knees when sleeping. Avoid lying on your painful h...

  Tips to help with Neck pain If you are struggling with neck pain, you are not alone, neck pain is surprisingly common. There are many factors associated with an increased risk of neck pain: poor ergonomics, increased sedentary behaviors, genetics & previous injury. Heat therapy helps reduce muscular tension. Cold packs help reduce inflammation. 10 minutes x 2-3 times daily.  Do some neck mobility exercises, slow controlled movements. Try this exercise to help relax your tight neck & upper back muscles. Bring your shoulder blades back & down gently.  Stretches for our pecs, traps, sub occipital muscles help relief headaches & upper neck tension. Hold for 5-10 minutes, repeat 3-4 times daily.  Strengthening exercises are key to support your neck muscles & help reduce pain. Deep neck flexors muscles get long & weak with poor or prolonged posture. It is crucial to strength these muscles to help support your neck again.  Suitable pillow that...