So how do we work from home and remain pain free? 


The most important factor associated with remaining pain free is movement

The evidence suggests that it isn’t so much how we sit but the length of time we sit for is directly associated with developing pain. Our  posture needs to be altered frequently. Your best posture is your next posture! 

Even if you perceive your posture to be good, you can irritate your tissues with prolonged periods in the same position of inactivity. 

Top tips for sitting based work:

  1. Move every 20 to 30 minutes.
  2. Roll your shoulders back and reach overhead turn your head to look over both shoulders.
  3. Walk once or twice daily. A short lunch time brisk walk has many health benefits. 
  4. Stand up where you can e.g. taking a phone call.
  5. Break your day into 45 minutes blocks.
  6.  Review your desk /chair/phone set up and how you sit in your chair.
  7. After work engage in a flexibility/ movement/ strengthening program to keep your body in shape.


Shoulder  Rotator Cuff Injuries  


Are  you strong enough for your gardening/ DIY activities/ and social pursuits (insert beside shoulder pic with resistance band)?

Rotator cuff related shoulder pain is one of the most common presentations we see at Tramore physiotherapy.

Your rotator cuff is comprised of a group of muscles that work to stabilize the ‘ball’ of your shoulder in the ‘socket’ as you move your arm in the overhead position.

Why does it get painful? 

It can be from trauma or it can be several other reasons that present from activities or overactivity, a tendinopathy or degeneration/ tearing of the tendons.


Do I need a scan? 

There are certain situations where imaging of the shoulder can be useful. However, the majority of people do not need a scan and respond very well to a graded specific exercise program to wake up the muscles. 

If I have a tear, will I need surgery? 

There are many situations when surgery is indicated. There is evidence that many people with evidence of a tear on MRI do not have any symptoms and so repairing that air is not clinically appropriate. The tear may be a normal feature of aging.

At Tramore Physio we will guide you through a safe program to restore your muscle control and improve your ability to tolerate loading of the shoulder complex and thus return to your activities over time.


Anterior Knee Pain 

Also  known as Runners  knee or Patello femoral pain, causes pain at the front of the knee. 

This can occur when muscle imbalance or weakness around the knee and hip is observed. These imbalances can cause malalignment of the knee cap. Biomechanical issues may also exaggerate the problem. 

At Tramore Physio we will do a full screen, assess and provide orthotics, and help you to self-manage with a strengthening and flexibility program and advice to prevent recurrence.

Plantar Fasciitis 

The shock absorbing band of tissue from the heel to the toes that supports your medical arch can become inflamed due to inappropriate footwear, terrain, overuse, lack of advanced motion instability and foot biomechanics. 

It is a condition that we frequently see and can help you to manage it successfully. 


World Osteoporosis Day October 2020

More than 28% of those aged 65+ claimed that the COVID-19 pandemic has had an impact on their ability to exercise. Exercise plays a vital role in bone health and Osteoporosis prevention and treatment, making it even more important that people aged 65+ are able to remain physically active. Inactivity can have a huge impact on muscle strength, bone density, balance and increases the risk of falling and potential fractures.

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