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You can book an appointment at: https://malahide-osteo-clinic.au1.cliniko.com/bookings Treatment can involve Maual Therapy and Rehabilitation work.

OsteoFirst Clinic is set in Seatown Business Campus, Swords at the end of Malahide Estuary. I treat people for general aches, discomfort, loss of function and pain.

07/06/2023

All too often when a group of runners get to talking about appropriate foot strike and running posture, somebody mentions the "dreaded" heel strike and proceed to mention how it is the root of all injuries.
On a study by Larson (2011), it was found that only 1.8% of runners were forefoot strikers. Only 3.4% were midfoot strikers, while a whopping 89.9% were rear-foot or heel strikers.

Heel striking is the most common running style and is used by most of the best athletes in the world. It does not and will not cause you to get injured or experience pain in isolation. There are ALWAYS other factors.
&c

27/04/2021

Do you get a pain or tightness in your shoulder doing daily activities or working at your desk? Try these simple exercise to get some relief.

17/04/2021

3 easy steps to follow to ease Plantarfascia pain or tightness in the foot. Use these exercises for any sort of foot pain or tightness you get when you run or race.

18/03/2021

Peripheral Sensitisation is one phenomenon that can explain pain without tissue damage. This is a very common clinical presentation and it is often difficult to deal with because patients often have preconceived ideas about tissue damage which act as barriers to their recovery.
Our body tissues (muscles, ligaments, tendons, bones, disc, etc) do not have the capability to produce pain. There are no nevers in your body that carry pain messages to the brain. Pain is an outflow from the central nervous system. Pain is an emergent property meaning it is far greater than the sum of its parts.
The nerves (nociceptors) we often think of as carrying pain actually carry messages of danger. When they fire, they relay a message to the thalamus which in turn tells the sensory cortex that something dangerous is happening. Then the brain can decided whether the amount of danger warrants a painful response.
These danger carrying nerves need a certain amount of a stimulus before they send a message. Once threshold stimulus is reached the danger signal whizzes up nervous system.
Often the threshold for firing in these danger carrier nerves becomes lower. Which means a stimulus once too low to trigger a danger message are now firing rapidly throughout the day. Therefore the person feels pain as a result of the brain being tricked into thinking the tissues are in danger even though there is no tissue damage. This is peripheral sensitisation.
Example: A person has an episode of low back pain and is given a cliché diagnosis. They recover well after a few weeks but believe their body is permanently damaged. They begin to act in a protective way toward the low back movements, and avoid certain movements. Any physical strain through the area is an assumption of danger and therfore pain. Over time the tissue become very sensitive and the danger signals threshold becomes lower. This cause daily bouts of pain and discomfort even though the initial injury is completely healed.
The first call to action to relieve pain from peripheral sensitisation is movement. Get up and move. Regularly. Every day.

17/03/2021

Thank you so much to all 500 followers I have gathered on instagram.
I will continue to dispense the most up to date, science based, information in a manner which I hope you can understand.
Please remember if there is any questions you have about pain, injury, training and fitness I am always willing to help. Just send me a message and I'll address your query as best I can.
I hope you all have a lovely day. If you are American please note it's St. Patrick's Day not (and never ever) St. Patty's Day.

16/03/2021

Is there a difference between being in pain and being injured?
Definition: Pain is an unpleasant sensory and emotional experience associated with actual or potential tissue damage.
Definition: Injury is damage to the body caused by external forces.
The most sever injuries, that is tissue damage, take between 6 - 8wks to heal provided they are managed correctly.
However, pain can last far shorter or often far longer than the healing process.
When I was 17yoa I had a severe tibia and fibula fracture in my left leg. The pain was excruciating and lasted about 3-4 days. It was so bad I needed very strong pain killers to sleep. After about 10 days the pain had subsided. Since the bone can't heal in 10 days we can see that pain was absent even though there was still a lot of tissue damage.
Injury and pain are common in athletes of all levels. Pain is often attributed to muscular imbalances, poor strength, bad biomechanics or too demanding training habits. These ideas spread from research that has focused on one or all of these factors. This in turn leads us to believe that pain is caused by tissue damage or injury. Suggesting that pain reflects the quality of the tissue.
Pain does not reflect tissue quality. Pain reflects previous events, beliefs, current environment and threat of danger.
We have all "felt something go" in a match or a race but kept going in the hope of winning or recoding a PB, only to be crippled in pain once we finished. The brain assesses the scenario and the threat of danger versus reward and decide to hold off on the pain until you finish.
Our tissues do not have any neural capacity to generate pain. There are no nerves in our bodies that carry pain. Pain is and always will be made in the brain. We do have nerves (nociceptors) which carry danger messages. The brain decides once the danger message arrives if pain is warranted or not.
Often tissues become sensitised and their threshold to send danger messages are lowered. This means increased pain without any damage or injury. This is where a lot of athletes believe they have tissue damage as a result of pain. It is very common. You must differentiate between the two.

01/02/2021

The benefits of taking daily exercise such as walking🚶 are profound. Just that simple choice to get up and do a bit has life long lasting positive effects on both physical and mental health.
The benefits of daily walking🚶‍♀️ has been measured countless times and the health benefits are profound.💪
It sounds easy and it's so simple to do yet in Ireland🇮🇪 we are surrounded by a swelling population and a country on course to have the heaviest people in Europe🇪🇺 in the next 10-15yrs.
Taking a walk is often the most enjoyable😊 form of exercise I do, particularly if it is with somebody. Studies📚 have shown that the very act of moving forward is beneficial for mental🧠 health and a positive😎 outlook.
The intensity isn't important to begin. Obviously the higher your intensity the more cardiovascular benefits you can have. But, even the smallest and slowest walks have a lot of benefits. So, if you are only beginning🚦 start slow and short and build slowly week on week.⏱️
We know from many studies and research groups that movement such as walking is one of the most potent remidies☀️ for pain and disability. Walking will reduce sensitivity in tissues and dimish pain.⚡
Even the smallest amounts of daily activity will reduce⬇️ your overall risk of most diseases. ❤️
How much is enough❓ The buzz over the past decade has been 10,000 steps per day. This is an arbitrary number that means nothing.🤷 However, the 10,000 step goal is a great motivator to get people thinking about how far they can and should go. Just remember 1,000 is better than 100 and if you can reach 10,000 then kudos to you. 👍

18/01/2021

⚡Pain is complex. There's never ever a single identifiable cause for your pain. It doesn't work like that. Unfortunately pain science is very very complicated and requires a thorough understanding👨‍🎓.
There are many factors that cause and feed into your pain. The person with a sore shoulder, neck, hip or foot should be identified, listened to and treated as a person. A living, breathing, moving, adaptable person with worries, joys, highs and lows. These highs and lows, worries and joys can modulate the pain experience. They can amplify pain or dampened it down. These joys and worries can cure the pain or cause a flare up.
The person who understands their pain and the context of the pain in relation to their life is the person who will live well with and overcome pain. Rather than be filled with false hopes and misinformation about singular causes with linear outcomes know this - pain is non-linear and it is completely personal to every individual. What works for you might harm another.
Pain is an alarm system🔊 going off in your body. It's telling you to act. Fast! Your first action should be movement if possible. Sometimes minor action will suffice but the longer you've had the pain the more your lifestyle needs to be changed.
Move while you can. Don't let the alarm system get so noisy that you can not sleep😴. Act today. Your body will thank you tomorrow👊.
I've been on a journey to grasp a more robust understanding of pain for the past 18 months. I've read/am reading countless research papers, listened to hundreds of podcast and been on some amazing courses. I'd like to say a special thank you to and for getting me this far.

10/01/2021

Neck pain is often thought to be caused by a whole array of simple things like, your pillow, a cold draught, turning your head too quickly, etc etc.
The most recent finger pointing is toward the mobile phone📱 or tablet💻 and the posture adapted when using these devices. But is there truth in this theory?
No there isn't! Despite common belief there is no evidence that using a smart phone will cause increased amounts of neck pain.
Neck pain, like low back pain, is a complex issue. Complex issues rarely have a simple cause.
An increase in neck pain is more likely to be caused by low levels of physical activity or exercise than any of the previous mentioned "causes." other key drivers are stress at work or home, a prolonged period of poor sleep, poor nutrition habits and low water intake along with fear avoidance and personal beliefs.
What can you do for your neck pain? Seek advice. Get an assessment and working diagnosis and cause for the pain. Address all key causes and don't rely on one easy quick fix..
Get moving 🤸‍♂️. Be led by function not pain⚡. Anything you can do is good👍. Work within your limits and progress😁 will happen quickly. Find an exercise that You like💃 and one that You want to do🕺.

13/12/2020

.degrasse
・・・
If you think COVID-19 isn't all that bad and maybe it will just go away. Take a look at this chart it shows, global deaths caused by various causes & coronavirus. This chart also shows the importance of getting this virus under control and why it’s not just like the flu or other viruses. This chart only takes us up to late May 2020.

10/12/2020

Pain can be a great motivator but it can also be a great excuse 💣 not to move or exercise.
Pain can be depressing and make you feel that you should give up or worse, not even try.
It is important to identify the drivers of your pain⚡ and the exercise🤸‍♂️ which will help. You can find this at Functionfirst.ie 👊
If you are injured, in pain and trying to get back to the exercise you love or trying to change your life by beginning a new exercise routine - focus on function and not the pain.
By focusing on function you can measure your gains no matter how small and you can see progress. Progress will motivate you and this alone will help you overcome the pain. Exercise for rehab/pain is a self fulfilling prophecy. The more you do the more you benefit.
Choose an exercise💃 you like and one you want to do. Start easy, and build week to week. Measure your function and don't focus on the pain. Don't let pain cause lack of progress - a little bit of pain is not a bad thing.
If you focus on your function you don't need to worry about being pain-free. You can just focusing on getting better. See examples below...
💥 The pain is still there but it is far less intense now that I'm running again.

💥 When the pain comes on it last for a much less duration since I started back doing Yoga.

💥 I can walk much farther now before the pain presents. Each week I get a little stronger and feel like I have control again.

💥 My shoulder is still sore but before I couldn't lift it at all but now I can get my hand just above my head.

💥 My low back still aches at work but as I increase the weights I lift in the gym (squats and deadlifts) the pain gets much more manageable.
By setting small goals and making progress you will fell better, move better and recover better.

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Opening Hours

Tuesday	09:30 - 20:00
Wednesday	09:30 - 13:00
Friday	09:00 - 17:00

Telephone

+353864556280

Website

http://www.FunctionFirst.ie/

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