I recently attended a further education course which focussed on the pelvic floor area of the body. It was an exciting and comprehensive course, with lots of focus on current evidence, exercise and patient education.

The course was taught by chartered physiotherapist Michelle Lyons, who specialises in integrative women's health. Her clinical toolbox includes over two decades in pelvic health physiotherapy, yoga, Pilates, nutrition, health coaching and mindfulness as a therapeutic intervention. She teaches nationally, internationally and online and is on the faculty of Herman & Wallace, the Pelvic Rehab Institute.

Regular readers of our blogs and who follow us on Facebook may have worked out that the theme for the latter half of this month is headaches.

Following on from last weeks more general overview of the different types of headaches, this weeks article will focus on the common muscular tension-type headache.

Headaches are very common, the 'scourge of modern society' so they have been described. My perception is that many suffer in silence, perhaps reluctant to admit to suffering from headaches as a sign of vulnerability, or feeling they are something which should just be put up with.

There are various types of headaches, each with its own cause and characteristics.

Sometimes more than one type of headache can occur at the same time, which can make an accurate diagnosis difficult.

It is essential that headaches are properly diagnosed. Especially if experiencing a new type of headache, which comes on quickly, may be associated with other symptoms, and is not settling within a reasonable period of time.

More gradual onset headaches, which are less severe and may fluctuate in intensity, could be less serious but still need to be assessed and treated early.

Beware of relying only on painkillers. Research has shown that over time painkillers can become less effective and might even start causing headaches, the so-called ‘re-bound headache’. If in doubt, get it checked out.

As physiotherapists at Mount Merrion Physiotherapy & Health, we aim to do all we can to help our clients achieve their health goals and to improve their quality of life.

Sleep is a huge part of our lives, considering that throughout our lifespan we will spend about one-third of it sleeping. Sleep needs vary with age. The average adult needs between 7 to 9 hours a night. Younger people need more, with school-aged children needing 9 to 11 hours.

In the last number of years, there has been an explosion into the world of sleep science. But, there is still a lot that is unknown when it comes to sleep.¹

The Japanese call the practice of forest bathing shinrin-yoku, which means ‘forest shower’.

Forest bathing, which is becoming another popular method of managing stress in our hectic lives, is all about immersing yourself in the sights, sounds, smells and textures of a woodland ecosystem.

Scientific studies have shown that walking in a very natural environment has additional positive effects on both mental and physical health. It is said to lower blood pressure, boost the immune system and even help ease anxiety, depression and trauma. Forest bathing can also help aid more restful sleep, increase positivity and reduce stress, anger and fatigue. It’s a great way to unplug and unwind and the end of a busy day.

Finally, we are seeing a bit more sunshine as this summer slowly reveals itself.

Interestingly, research has shown that moderate unprotected skin exposure, even in very warm sunny climates does not increase the risk of skin cancer and in fact, conveys many health benefits.

Enhanced Vitamin D synthesis is one of them.

Supplements are fine, and perhaps necessary in some cases of more severe vitamin deficiency. However, exposure to natural light and sunshine can result in the natural synthesis of up to 10,000 IU of Vitamin D...far more than a typical supplement provides.

Simon and I have been practising for almost 20 years each, almost exclusively in a private practice setting, treating all types of pain and just about every musculoskeletal injury.

It's safe to say that between us, we have accumulated a significant amount of experience, which, together with our academic qualifications, makes us pretty good at what we do. We have helped thousands of clients out of pain over the years, and continue to do so week by week.

That said, we only have two hands and a certain amount of time each week that we can allocate to looking after our clients as well as ensuring the clinic runs optimally. Our family commitments mean working late into the evenings in the clinic is no longer possible for us.

To ensure longevity in the physiotherapy profession, and to try and avoid the dreaded and common 'burnout', to which so many private practice owners have succumbed, we have to manage ourselves carefully, so we can continue to be of use to you and our community for years to come.

So we need help, and thankfully we have it in the great team of physiotherapists we have to support us in our efforts.

In these days of schedules and routines, where does fitness slot in?

Is it just another task that has to compete with all the others, or something you do because you want to and because you enjoy it?

Having goals is important. For example, we should all be exercising at a moderate intensity for 2-5 hours per week, along with some strength training.¹ However, how, when, and where we achieve these goals does not have to be a rigidly structured weekly process necessarily.

Join Chartered Physiotherapist Emily Smyth for a highly informative evening presentation on the specialist role of physiotherapy in the management of breast cancer.

Also, receive Emily’s top tips to feel better when undergoing treatment.

When: Thursday the 4th of July 2019 from 7-8 pm

Where: Mount Merrion Physiotherapy & Health, 105 Upper Trees Road, Mount Merrion, Co Dublin, A94 RX70

Emily is a certified PINC therapist, who has undergone specialised post-graduate training in the treatment of ladies with breast cancer.

It had to happen sooner or later....the condition we as physiotherapists have got a lot better at treating in recent years, thanks to new research, but which we all still find a challenge, the dreaded tennis elbow!

Last week I was lifting something heavy and awkward and felt a tweak just below my right elbow. Over the next few hours, I experienced pain and weakness on lifting and gripping activities involving my right hand as well as tenderness over the muscle which runs from just above the outer elbow to the back of the hand, the extensor carpi radialis longus.