The pain started in my left shoulder after I did an exceptionally long cycle in 2016. My legs and the rest of me were fine but my left shoulder was in rag order. My right shoulder was ok but not brilliant. Being a Physical Therapist I treated them with rest firstly then gentle work with massage balls. I went to a friend for dry needling and help for the parts I couldn't reach.

The agony in my left shoulder would ease for a while and then come back with a bang. In my yoga practice I did everything I could to tease out the muscles and relieve the pain. There was no problem with mobility, it was just a deep, deep boring pain, a nag that just wouldn't go away. Pain is exhausting too, it wears you down. I would have paid someone to come with a knife and just cut out the pain. 

I have always worn racerback bras, being a little chesty I like the support and sturdiness of them. They are really comfortable too. I wear lots of lovely racerback yoga tops so having two great big bra straps in the wrong place just wasn't the look I wanted. I always thought people who did that were a bit mad to be honest! 

However, my shoulder just kept nagging me. My long cycles were becoming a problem, I was constantly moving and stretching my neck and shoulder. My legs never give out but this left shoulder of mine was on overdrive. I was taping it up, popping pain killers occasionally, using heat, stretching the heck out of it, doing yoga and wearing out my massage balls!

You need your hands to work. It's helpful for holding forks, pens and getting dressed! I knew I was in real trouble now. Pins and needles were now radiating down my arm and sometimes my fingers would tingle. I actually couldn't change gears or brake properly on my bike one day.  Nerve compression or a blockage somewhere on the nerve plexus is how you get pins and needles. My neck was grumpy at this stage too and I just couldn't get any relief. Yes I know my job is very physical, be it treating people in clinic or teaching pilates and yoga. I also love to cycle and be active  but I do get rest and I do look after myself. This pain was taking its toll however. Then it dawned on me.

My trapezius muscles and their nerve supply were being compressed by the straps. These are the spongy muscles at the top of your shoulder that go into your neck. If you sit at a desk a lot you probably try and massage these out with your fingers tips. My neck was under pressure from the straps being too near where your neck and shoulder meet (upper trapezius and levator scapulae). Basically my shoulder and neck were being starved of circulation and I was suffering from compression pains. The criss cross back on the straps were restricting my shoulder blade too.  Hours sitting on my bike,  teaching classes and working in racerback bras were literally taking their toll on me. I was in a lot of pain. I needed to get back to basics and ditch vanity. A good old sturdy, normal strap, sports bra was required. 

Anyone who knows me will appreciate my dread of shopping. I hate shopping for anything especially underwear. I had surgery on my chest 25 years ago so buying bras is not that simple for me. 
When your active you need support, comfort, durability and breathability. Plus there is always value for money and machine wash ability. NO, I don't hand wash anything! I don't buy anything that is hand wash only. I don't iron anything either for that matter.

I found a really great sports bra that fits me perfectly, it has "normal" hook straps. It is built up so gives me support and it's good for running in too. It's "pretty" enough for a sports bra but most of all it is comfortable and there is no pain. On non sports days I continue to wear "normal" straps and in the evenings I try to  wear just a soft supportive vest top to give my shoulders even more of a break. 

My shoulder and neck aches have subsided and I am no longer tearing the shoulder off myself with massage balls. I am so much more comfortable on my bike and my pins and needles have disappeared.  I still continue to get physical therapy every 4- 5 weeks just for maintenance as I am so active. My neck also feels great and so much more mobile. 

I know I look a bit stupid with my straps outside my racer back top and I run the risk of getting strap marks when the sun shines (which for me is worse than any pain in the neck!) But, it's so worth it. To be comfortable, pain free and able to sleep without this deep, boring, achy pain in my shoulder is worth more than vanity. 

I ended up buying two more of the same bra. If I find something that fits, is comfortable and does the job I just buy more of them! Like I said, I hate shopping. When I found one that worked for me I was able to buy more online. Delivered to my door leaving me more time to train, cycle and go on holidays!

​Sinéad
About the Author:
Sinéad Kennedy is a Physical Therapist, Yoga Siromani and PilatesInstructor. She has recently qualified as a Personal Development Coach. Based in both Rathfarnham and Dundrum, South County Dublin. She treats and teaches people from all walks of life, including many athletes, especially cyclists, runners and golfers. Recently featured in the Irish Independent, FIT Magazine, her Yoga 4 Cyclists class has gained notoriety.
A keen cyclist and proud member of Orwell Wheelers she has completed numerous cycling events including Les Cingles du Mont Ventoux & La Marmotte Sportive. She is an accomplished audax-er having done numerous 200km and 300km routes. Sinéad has also completed three Dublin City Marathons, numerous Adventure Races and Half Marathons.

My tan is fading fast and my lovely nails are starting to break and fall off now, but wow! What a summer it has been. I loved every minute of it and made the most of the blue skies, sunshine and long evenings. I enjoyed cycling all over the place on my bike, playing in the sea, lying on the grass and dining al fresco. It was like living on the continent but dressed by Pennys! Everyone seemed to be in great form, even those with blisters and peeling skin. Everywhere I went people were smiling, eating ice cream and striking up conversations with random strangers.  

Well the obvious answer to that is to book a holiday to the sun for the entire winter and come back next April! Would be great but I guess that's not really practical for most of us. How can we manage to create a little bit of sunshine in our lives

I had the most amazing trip to a "proper" Finnish Sauna on a recent trip to Helsinki. My friend is a Finnish, so when in Rome..
I loved it. Instead of going to the pub on Sunday evenings everyone hits the sauna, us included. It is really sociable and just a way of life. The sauna we went to was very upmarket. Sauna Loyly, Helsinki.  It had a great big bar area which was full of young hipsters. Delicious food and a huge outdoor decking area overlooking the Baltic Sea  at sunset.
There are two different types of sauna to choose from. I love, love, loved the smoky sauna! If you imagine being a smoked salmon, that's the nearest I can describe it! The room was dark and quiet with an aroma of smoky oak. Needless to say it was hotter than hot and being the token Irish person I had to man up a little. 
After your sauna? You jump straight into the sea of course! Would you believe the Baltic Sea was actually warm. Like us, the Finns had an unusually hot summer. We did three rounds of sauna/ sea. Had a lounge about on the sun loungers. Sat beside the open fireplace in the relaxation room and watched the sun go down over the Baltic sea. Heaven.
THE BENEFITS? I felt amazing. Invigorated and relaxed all at the same time. My skin felt incredible too. Most of all I really enjoyed the experience and the "fun" element of being in a "proper Scandinavian" sauna. My body enjoyed the deep heat, especially my joints. I can't understand how with such a damp climate us Irish have not adopted this simple way of getting heat into our bones? Maybe I have just found a gap in the market? 
WHERE TO SAUNA? Most gyms, leisure centers and up market hotels have a sauna. While our Irish sauna experience will not compare to my Finnish trip I still think there are huge benefits to be gained. Remember, hot then cold. 
CONTRAINDICATIONS: Be warned, not everyone should sauna. Check with your GP before you sauna. 

It is essential to our mental health and total wellbeing to be part of a tribe. 
"No man is an island." - John Donne
Recently, myself and a few friends organised a fun trip to the seaside to go Stand Up Paddle Boarding. Everyone brought someone that wasn't known to the initial  group, thus expanding our social circle instantly. Having an activity was a brilliant way to bond, have fun, learn a new skill and break the ice. Afterwards we went for food and drinks, the chat, laughter and slagging  were endless. 
No one was left out, everyone was involved and what's more we all had a really good time. It was simply just a gang of people out having a great time with no expectations of each other. We created happy memories and everyone wants to go again. I think it was the laughter and banter that really were the highlights.
BENEFITS: Fun! Meeting new people broadens your horizons. Activity gives a little focus and an ice breaker for the group. Everyone participates and new skills maybe learnt. 
WHERE? A group night out can be anything that takes a common interest. Cookery classes, cinema, wine tasting, meditation, yoga or outdoor activities. Whatever takes your fancy. There is also the Meetup app that organises numerous events too. Check it out if your struggling to get the gang organised. 

I love animals and would do anything to have my own pet. However, my lifestyle and small apartments restrict my furry baby cravings! However, I found a solution and it's a win / win for everyone. I borrow a friend's dog. He lives near me and he is just delighted to drag me around the park. I get out in the air, get to give him cuddles and after I pick up his pooh I drop him home. There is usually a cuppa, slice of cake and a chat there for me too which is all part of my cunning plan! The owners are delighted. My pal Ollie and I have a great time together, we chat about everything! It's not always sunshine, sometimes it's dark but it really is a great way to clear your head and forget about everything.
BENEFITS: Animals really are a huge benefit to us. They love us unconditionally, they are always glad to see you, they really do know when your not feeling great and they are great cuddle buddies. 
WHERE? If you don't have a pet like me you can ask around and find a dog locally. There are services such as Borrow My Doggy which might be of help. 

Food/ Diet. Anyone whos knows me knows how much I hate to cook! It's gotten worse if I am honest. Cooking for one is absolutely soul destroying. I hate it. The shops have gotten much better with high quality, natural convenience food and I have to admit, without it I would starve to death. I don't buy rubbish. For example I buy vegan one pot meals, no added anything dinners, beetroot burgers, mixed bean salads and tonnes and tonnes of fruit. I love fruit. I make a green smoothie most mornings and add in lots of extras such as wheatgrass powder, spirulina, pea protein powder, ginger and chia seeds.

I take a multivitamin daily which has Vitmain D3 in it. There is a huge range of vitamin supplements out there. Ask in your local health food shop as I really am no expert. 
Eating food such as oily fish ( tuna,  mackerel,  salmon and sardines) can help your Vit D intake.  Oysters also contain Vit D, they are supposed to be an aphrodisiac too, so there might be more things to smile about. 
There are foods fortified with Vitamin D such as milk and orange juice. Vegans and vegetarians should look to almond and soya milk.
Mushrooms that have NOT been grown in the dark are also said to have some Vitamin D.
BENEFITS: We all know how dark and long Irish winters can be. Try and boost your body from the inside out. 
WHERE: If like me you need help in the kitchen make sure you are buying decent convenience food. There are new ranges of health foods popping up everyday. Shop around and get some variety. If you need a supplement talk to your local health food shop. They are usually pretty knowledgeable and happy to help. 

Join me in October for relaxing and refreshing Yoga Spa Beak in the Hodson Bay Hotel. If you can't organise the gang you can come alone. Lots of people do. There are two yoga classes and wine tasting to help break the ice. Details

If you prefer sun and a some adventure why not come cycling in Spain? I have a trip in both October 2018  and March 2019. This trip is for "proper cyclists" looking to get training miles. We also have four yoga for cyclists classes and group dinners. Suitable for solo travellers or for large groups. Details

Sinéad
About the Author:
Sinéad Kennedy is a Physical Therapist, Yoga Siromani and Pilates Instructor. She has recently qualified as a Personal Development Coach. Based in both Rathfarnham and Dundrum, South County Dublin. She treats and teaches people from all walks of life, including many athletes, especially cyclists, runners and golfers. Recently featured in the Irish Independent, FIT Magazine, her Yoga 4 Cyclists class has gained notoriety.
A keen cyclist and proud member of Orwell Wheelers she has completed numerous cycling events including Les Cingles du Mont Ventoux & La Marmotte Sportive. She is an accomplished audax-er having done numerous 200km and 300km routes. Sinéad has also completed three Dublin City Marathons, numerous Adventure Races and Half Marathons.