Move Well Podcast Mc Ilwaine Injury Management

In this episode, we talk about exercising during pregnancy, post natal exercise and the common misconceptions with both. We talk about the importance of the fourth trimester and a gradual return to exercise once you've been given clearance by your doctor.
Many core and pelvic floor issues go undiagnosed and therefore, are not treated in a timely fashion. Ideally, you would be diagnosed soon after delivery, however, even for mothers who discover their injury later, their condition can improve with proper guidance in exercise. Exercise during pregnancy comes with many benefits such as maintaining a healthier weight throughout pregnancy, increasing your energy levels, helping to reduce bloating and swelling (lymphatics), helping to prevent or treat gestational diabetes and many more.
Breathing is a major part of both pre and post natal exercise and is a great way to prepare for delivery. It helps the pregnant mother to manage pain and to remain relaxed in stressful situations. This is good for mother and baby.
For more information on what we talked about, visit mcilwaineinjurymanagement.com or visit us on instagram/facebook as mcilwaine injury management.

In this episode, we discuss the effect that modern society has on our movement as well as the accepted exercise norms. We chat about the 'blue zone' areas of the world. We discuss topics like non exercise activity, progression, motivation, common misconceptions around exercise and exercise for health. Many people have a poor relationship with exercise which has a negative effect on their health. Regardless of age, movement should be part of our daily routine. Does that mean a trip to the gym everyday? Not necessarily. You may be surprised how much movement you actually do or, you may be surprised how little you do? Either way, this podcast is packed with useful tips on how to increase your overall movement while staying motivated and minimising the likelihood of injury.
If you are struggling with motivation, variety of exercise or want to know more about how to prevent injury, please get in touch.
You can contact us through facebook or instagram mcilwaineinjurymanagement or email us at mcinjurymanagement@gmail.com

In this episode, we discuss trigger points or 'knots' and how they affect our daily function. We unpack their presentation, development and common referral patterns.
Trigger point pain affects 85% of the population, including babies and children. Very often, trigger points develop in the belly of a muscle. Trigger points are hyper irritable areas of pain and feel like little knots in the muscle upon palpation. We all have trigger points in the body. But how do we know if we have them? Their presence does not always result in pain. However, when it causes pain, it can also be associated with psychological disturbance and restricted daily function. Trigger points can lead to pain in the area of the trigger point and or pain distant from the site of the trigger point. This is called referred pain. Pressing on the trigger point will often reproduce the individual's familiar pain. Trigger point therapy is a conservative measure to address and alleviate pain in a controlled manner. Combined with stretching and strengthening, trigger point therapy and dry needling are effective ways to reduce pain. If you are experiencing pain, contact a healthcare practitioner as soon as possible.
For more info you can contact us through facebook or instagram mcilwaineinjurymanagement or email us at mcinjurymanagement@gmail.com

In this episode, we touched on the lymphatics system of the human body. We discuss the anatomy and signs and symptoms to look out for . We answer questions like - what is the lymphatic system? Why is it important? The lymphatic system is basically the sewage system of the body. It plays a role in immune function with a vast network of tubes, tissues and organs working together to get rid of toxins from the body. When the lymphatic system is blocked, ill-health often follows. This is because of the build-up of toxins in the body causes the internal environment to become acidic, meaning conditions are sub-optimal. The body has to work hard in order to perform simple daily tasks. Hydration, diet and movement are all ways in which we can positively effect the workings of the lymphatic system. Making sure to stay hydrated, through water consumption or through juicy fruits (living water) is key to keeping lymph fluid flowing. Gentle rhythmic movements are best for helping move lymph fluid along. Techniques such as dry brushing, gentle hand massage and targeted joint mobility are all very useful in improving overall lymphatic health.
For more info you can contact us through facebook or instagram mcilwaineinjurymanagement or email us at mcinjurymanagement@gmail.com

In this introductory episode, we touched on the core of the human body. We discuss the core and how to use it. We answer questions like - what is the core? Why is it important? The core is comprised of four different walls, and can be seen as a chamber that holds together and supports all the important organs. The different walls are the diaphragm (above), pelvic floor (below), rectus abdominus (six pack, front) and erector spinae (back). The power of breathing, square breathing and diaphragmatic breathing can help utilise the entire core as well as reduce stress and improve overall health. For more information on what we talked about, visit mcilwaineinjurymanagement.com or visit us on instagram/facebook as mcilwaine injury management.