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34 Shore Road, Holywood
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02890425517
E-Mail Us
info@northdownphysio.com
Opening Hours
Day & Evening Slots

Happy New Year

A very Happy New Year to all our clients at North Down Physio.
Wishing you a pain free and injury free 2022!
Love from Your NDP Team 🥂

Merry Christmas 🎄

That’s us closed up for Christmas 🎄🥂😁

We are open a couple of days next week for emergencies, and closed for the New Year.

Friday 24th closed
Saturday/Sunday closed
Monday 27th closed
Tuesday 28th closed
Wednesday 29th OPEN
Thursday 30th OPEN
Friday 31st closed
Saturday/Sunday closed
Monday 3rd closed
Tuesday 4th OPEN normal hours.

May I take this opportunity to thank all the staff at NDP for their dedication, passion, professionalism and all over brilliantness!!

We have an amazing team @NDP….

Julia, Steve, Erica, Cat, Nina, Jill, Laura, Helen, Nikki, Michelle, Gillian, Caroline, Sandra and Irene….

Merry Christmas and wishing you all a Happy 2022!

Sarah Key Method for Back Pain.

Some of our good clients have been coming to us for treatment for years! Now, this does not mean we are not good physios, but quite the opposite!… it means we are helping them!

The majority of back pain we will be able to resolve. However, some Chronic back pain may never be “fixed” or “cured”.

But do not give up, there are many physiotherapy techniques that allow us to control and settle your pain to a manageable level for your lifestyle.

We see clients that have had significant relief from their pain, yet need to come in for maintenance treatment.

This may be once a month, every two months, or every 6 months! It is whatever suits yours needs and your spines needs!

We are so lucky to build lovely relationships with these long term clients, they are NDP family! We know and treat most of their families, and they know our families.

We often reminisce during treatment, and one memory that pops up frequently is “remember, Julia when you were heavily pregnant and you walked on my back!” 🙄😂

Well this is a perfectly safe physiotherapy technique called the Sarah Key Method (specialised treatment approach to spinal pain), where we use our heel to mobilise the joints of your spine, and it is amazing for back pain!

We currently have 3 physiotherapists trained from the Sarah Key Masterclass with accreditation. (None of whom are currently pregnant!!)

So, to those reminiscing clients…. This is, 10 years later, Julia’s “baby bump”!!!

Supporting local sports clubs

Delighted that North Down Physio had the opportunity to sponsor Ards Ladies Hockey 1st XI matchball for their first EYHL2 match of the season.
Final score Ards 1v1 Corinthians 👏🏼
Well done ladies 🏑🍊

Awaiting covid test results

What a funny world we are living in at the minute.

Masks, isolations, injections, keeping our distance, swabbing, test results and confusion ….. and the list goes on.

If you are a close contact and double vaccinated, currently the guidance from PHA asks you for a negative PCR on day2, and day8. In between these result days, you are allowed to go about as usual.

Even with our risk assessment and covid questions, unfortunately we have had a few clients who have attended their appointment and subsequently tested positive on day8.

In any other day to day scenario this would be ok, however in the clinic this positive case has implications on our business.

Due to the close contact nature of our service, (touching you, and within 1m for more than 15min), with vulnerable clients in and out, our staff personal circumstances, and due to our sterile clinic environment, this poses a potential risk of introducing covid.

We obviously have strict measures in place to prevent the transmission of covid with staff symptom checks, PPE, covid screens, sanitiser, wipe down procedures throughout the clinic, distancing measures, spray procedures, and professional deep cleans, however we also need you to work with us too.

Therefore, as per our Professional body and clinic guidelines, we would be very grateful that if you are a close contact, non vaccinated or double vaccinated, that you inform us prior to your appointment and we will be happy to reschedule until after your day8 result is negative.

So in short, if you are waiting any results, day2/day8, please contact the clinic to reschedule your appt.

This keeps you and us as safe as we possibly can. Thank you for your understanding and support,

The Team @NorthDownPhysio

How Exercise Affects your Brain

We all know exercising is good for the body. But did you know you might also get a brain boost when you don your sneakers and hit the gym?

Exercise affects the brain on multiple fronts. It increases heart rate, which pumps more oxygen to the brain. It also aids the bodily release of a plethora of hormones, all of which participate in aiding and providing a nourishing environment for the growth of brain cells.

A healthy diet and good hydration also fuels the brain. A diet which emphasizes plant-based foods, whole grains, fish and healthy fats, such as olive oil are recommended. Keep hydrated by drinking plenty of water, and keep a check on the teas, coffees and fizzy drinks.

It is important that you try to get seven to eight consecutive hours of sleep per night. This gives your brain the time to consolidate and store your memories effectively.

Keep your brain mentally active by doing crossword puzzles or Sudoku, reading, playing cards or putting together a jigsaw puzzle.

Remain socially involved. This interaction helps ward off depression and stress, both of which can contribute to memory loss.

▶️Tips for getting the most out of your exercise

In general, anything that is good for your heart is great for your brain.

🚴🏼‍♂️Aerobic exercise is great for body and brain: not only does it improve brain function, but it also acts as a “first aid kit” on damaged brain cells. Eg Running, Pilates, swimming, walking, HIIT class, cycling.

🌅Exercising in the morning before going to work not only spikes brain activity and prepares you for mental stresses for the rest of the day, but also produces increases retention of new information, and better reaction to complex situations.

🥊When looking to change up your workouts, look for an activity that incorporates coordination along with cardiovascular exercise, such as a Pilates, Barre class, Boxer, Zumba dance class.

🏋🏻‍♂️If you like crunching time at the gym alone, opt for a circuit-type workout, which quickly spikes your heart rate, and also constantly redirects your attention.

🤸🏽Hitting a wall or mentally exhausted? Try rebooting with a few jumping jacks, quick feet, squat jumps or hopping as brain stimulation exercises.

🧘‍♂️Not forgetting the benefits of the slower paced exercises like yoga and tai chi. These help you relax and aid better sleep, give you more energy and brighter moods, help you manage stress and promotes better self care.

Whatever exercise you do; as an individual or team, low intensity or high intensity, socially or elite…. Just enjoy it, have fun, laugh and repeat!

Happy exercising, Happy brain

Youth Sports

Great to see these NorthDownPhysio sponsored sports kits get an airing again!

We first sponsored Ards Mini Rugby and Andrews Memorial PS football team in 2018/19, however, unfortunately due to covid, youth sports and activities have been unable to go ahead.

We are so glad to see things getting back to normal, and see these girls and boys running about, having fun and interacting (and not a phone in sight!!).

Just remember….Competitive sports aren’t all about the winning. There are so many other hidden benefits to our kids…

• Health. The health of our children is incredibly important with growing levels of obesity and the temptation to stay indoors greater than ever

• Respect for the rules

• Social skills

• Physical development

• Confidence

• Learning to lose

• Improved well being

• Improved cognitive function

• Communication skills

• Teamwork

• Having FUN!

Appointment Cancellations

We would like to highlight, with a friendly and polite reminder, our cancellation policy.

We appreciate life is crazy at the moment but we can’t stress enough the importance of letting us know if you can no longer make your scheduled appointment.

Giving us this courtesy will provide us with enough time to possibly fill the space with someone else who may be suffering with pain.

We provide you with a complimentary text message reminder the day before, so the onus is on you to make your appointment.

We sadly do have to enforce a fair cancellation fee to any late cancellations (£25 if within 24hrs) or no shows (full cost of your treatment).

Covid related scenarios are out of your control, and will be excused, of course.

Many thanks for your understanding on this awkward but necessary subject.

NDP Team

Football Physio

Massive Good luck to our Physio Catherine, who is the Physiotherapist for the Northern Ireland’s Women’s Under-19s Football.

The ladies will be in action in Women’s U19 Euros 2022 qualifiers today, Saturday, at 2pm in Limerick against England.

The team had a strong performance against Switzerland during the week, however lost 3-1.

Their third and final game is on Tuesday against the tournament hosts, Republic of Ireland.

Also Good luck to the NI Senior Women as they take on England Women in a FIFA Women’s World Cup qualifier at Wembley tonight, Saturday, at 5.15pm broadcast on ITV.

#GAWA #womensfootball