© Debbie Jenner
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The emphasis is on promoting good health and a strong, flexible body. The class is aimed at prevention of illnesses and discomforts. Chilates is a fusion of Ground Control-PILATES ©, with influences from Tai Chi, Qi Gong and Yoga to ensure a healthy body and mind.
The pain of Whiplash!
Whiplash is a diagnosis given in my opinion all too often without looking into the cause and effect of the injury. Whiplash is caused by a trauma associated deep within the soft tissues in and around the neck. (For example, in car accidents.) Which in turn causes strain on muscles around the breathing apparatus (ribs & diaphragm) and increases the stress on the first rib causing it to become elevated and sometimes fixated. Leading to pain that the patient is unable to pinpoint.
This has a knock-on effect on the neck, hips and trunk. Bringing the body out of alinement, causing hip flexors to become tight leading to lower back problems. Anxiety which accompanies the pain and the uncertainty surrounding a whiplash diagnoses can lead to chronic pain syndrome. Pilates/Chilates are important for long term education however, in combination with Myofascial Release you can book long term results that will give you sustained pain relieve.
How can Pilates /Chilates help with whiplash and other muscle tightness caused by the soft tissue damage to the muscles? When we look at the effect a whiplash can have on our daily activities, we see that we are hindered through the pain. This in turn causes a change in our posture. Pilates introduces us to new possibilities to correcting this by lengthening the muscles. The core is strengthened and is seen as the support network for the rest of the body. It offers the patient a long-term solution to the chronic pain syndrome. It is not a quick fix but a way of life. Daily practice is required to ensure best results. The basis from Pilates/Chilates teaches us to reconnect with our bodies. MFR and Pilates/Chilates complement each other in the stride towards a healthy pain free lifestyle.
My moto is that nobody should have to live in of with pain. I take the time to get to know the person behind the pain. What would life be like if they did not have this pain? I work with them towards improving their overall quality of life.
If you would like to learn more about the power of MFR check out ; louisefynes.com/massage
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YouTube Louise Fynes Chilates/Pilates exerciserses.
Shin splints are caused when there is a mechanical problem in the body. Our lower legs become overloaded and in turn react with pain and discomfort. If we look at the reasons why we can then best resolve the problem and maybe prevent it from happening in the future.
Common causes of shin splints are.
- Footwear that are not correct for use i.e., ill-fitting sport or football shoe’s
- Misalignment in the hips
- Running style
- Overload during training i.e. increase in sport activities that can be in distance, intensity or impact exercises
- Plantar fasciitis – inflamed tendons in the feet
- Tight Achilles tendon – incorrect running style
- Calves – gastrocnemius muscles are constricted due to lack of stretching or warming up
- Tight gluts – this can be associated with piriformis muscles or overstretching for example, while kicking a ball
- Inflammation of the bone membrane in the shins – caused by repetitive exercise that puts to much stress on the lower legs
In my opinion we look and treat the pain instead of the problem. With further functional examination of the sporter, we can determine where the mechanical problem is and therefore, compile a treatment plan to help and prevent future Shin Splints episodes.
To resolve footwear, go to a professional store that specialises in your sport. Arrange an appointment with a podiatrist, get your feet tested and buy sport specific footwear.
That said you may still experience Shin Splints! So, we need to look at the mechanics of the body. I cannot emphasis enough, how important it is to have a rest day and to do adequate warming up and cooling down on intense training days. Let us not forget that drinking and eating the correct healthy options related to your sport are equally important.
We will start by looking at the feet, foot care is an essential part of our life. In Chilates we conduct all our exercises in bare feet. This enables us to activate and stretch all ligaments, tendons and muscles in the feet. Get to know your feet, feel the ground under your feet. Curl your toes and be aware of how it feels. Tightness in the feet is often related to calve problems. Tightness or cramps in the clave area is influenced by the gluts and so the chain reaction in the body continues.
Here we begin to see how everything is connected and that the pain we feel in our feet maybe coming from somewhere else. There are a lot of lovely Latin names for the muscles, flexors and extensor which I love to use, however for the purposes of this article I am using the KISS method “keep it short and simple”
If we have ruled out all the above it can be that you have an inflammation of the bone membrane which is very painful and caused by overload during training. Remember to always consult a doctor if you suspect this as they are the trained medical professionals. You may need extra help in the form of an anti-inflammatory medication.
If you have never had foot reflexology, I would recommend it. As a sporter myself I love my feet and have benefited from foot reflexology in so many ways. I have found it to be both relaxing and beneficial for my feet, body and mind after a busy week giving lessons, massages and personal training. The good news is that this is also available at 61 Mainstreet Loughrea (above Walsh’s chemist) details below.
I have made a self-help film demonstrating tips and exercises to help alleviate the pain of shin splints. Since the discomfort caused by shin splints may inhibit you while standing, walking or running, I have conducted all exercises from a sitting, laying on my side or a supine position.
You will need
- office or dining room chair
- a foam roller or a filled water bottle
- tennis ball or massage ball,
- a mat for groundwork and an elastic band or towel
- if you have a yoga block this can also be helpful
All these exercises will stretch and activate the muscles, tendons and ligaments to help prevent or treat shin splints.
Remember these are tips from out my knowledge and experience if you are in doubt always consult a medical professional. If you would like further information about treatment or Chilates please visit my website Louisefynes.com or contact me on 0858733199.
The video is available on request! Send a message via louisefynes.com/contact with your email address and or telephone number.
www.LouiseFynes.com Myofascial release, Chilates, Dorn therapy and Sport Massage.
@chilates studio Ireland facebook
Yesterday we referred to plantar fasciitis in the blog about shin splints. Today we will look at the feet and how we can ensure our feet and ankles are healthy and happy throughout the day and our sporting lives. Plantar fasciitis is often confused with heel spurs. Their similarities in symptoms are the pain that is caused however, their treatment plans are quite different.
Plantar fasciitis is an inflammation of the tendons in all areas of the foot. Although the pain is often felt on the underside of the foot. The foot and ankle may appear swollen or feel tight.
The causes of Plantar fasciitis are similar to that of shin Splints.
- Wearing ill – fitting footwear that does not support the feet
- Shoes that are too small or too big
- Sport shoes that are not suited to the sport or are ill fitted
- Problems with the arch under the foot – flat foot or high arch for example hammer toe
- Overload through sport or standing too long
- People who are on their feet all day for work, nurses, or other health workers, waitress, shop workers and people who work outdoors
- Sporters who run cross country or other long distance on uneven surfaces
- Cramped or tight calves
- Caused by the above
- Wearing high heeled shoes
- Not doing enough stretches or cooling down
- Age related wear and tear
What to do if you are experiencing pain in your feet,
- Check your footwear
- At the end of the day Sit or lay down with your legs raised to release the pain and tiredness in the legs
- Gently massage the feet to give relief
- Use a tennis ball or massage ball to release the tension in the foot
- Get a sport massage for the glut’s hamstrings and calves
- Include a complete stretching routine in your sport and fitness regime
- If in doubt consult a medical professional or specialist in foot complaints
- Attend a Chilates/Pilates class to learn how you can prevent and or treat Plantar fasciitis
Video on request louisefynes.com/contact
@chilates studio Ireland