By Angel Choi Exercise • Injury prevention • Muscles • Physiotherapy tips • Q&A with Physio • Sport performance • Sports injuries • tendon 0 Comments

ELBOW PAIN? Tennis elbow affects 50% of tennis players

Tennis elbow or Lateral Epicondylosis is an overuse injury. It occurs when the muscles and tendons in your forearm are strained due to repetitive or strenuous activity.

Research now suggests the best way to treat tennis elbow is with physiotherapy under a progressive controlled eccentric loading exercise programme. That is subjecting the tendon to gradual loading movements to stimulate the healing process. These types of loads result in a change of the tissue structure leading to repair. Check out below to learn more about tennis elbow with our senior physiotherapist, Kathryn.

 

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By Angel Choi Injury prevention • Knee Injuries • Muscles • Running • Sport performance • Sports injuries 0 Comments

The Soleus – The Key to Your Running Success?

Up to 56% of regular recreational long distance (>3km) runners will sustain a running-related injury each year. Injuries to the lower leg in long-distance runners are common, with recent research showing that they account for up to 32.2% of all leg injuries. Due to the nature of the muscle, soleus injuries are commonly caused by muscle fatigue and over-training.

Many soleus muscle injuries can be misdiagnosed as gastrocnemius injuries and, as such, ineffectively treated. This can cause long-term disruption to training and performance. As the soleus only crosses the ankle joint, whereas the gastrocnemius crosses both the ankle and knee, it is less susceptible to strain injuries. However, these injuries are possible, and an effective training regime for this muscle can go a long way towards avoiding them.

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By Angel Choi Exercise • Injury prevention • Knee Injuries • Muscles • Sport performance • Sports injuries 0 Comments

Let me tell you a story- Tales of Jim and Bob

Once upon a time, Jim and Bob both started tennis coaching. Both were intermediate tennis players in their late 30’s and had decided to shift the beer belly and get fit again. Every week, Jim and Bob would play several games of tennis and go for a few runs.

One day, they both started to get pain in their knee when running and playing tennis. The pain lasted several days. Because of that, Jim decided the best thing to do was to rest from all exercise for a couple of weeks, then go back to training at the same intensity. At first it felt ok, but after several sessions, his knee was giving him grief again.

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By Angel Choi Back pain • Muscles • Women's Health 0 Comments

Are pelvic floor muscles functioning correctly? Over 25% of women suffered from Pelvic Floor Dysfunction (PSD)

Over 25% of all women are believed to suffer from pelvic floor dysfunction (PFD), and this number is generally considered to be an underestimation due to the sensitive nature of the symptoms; meaning that many cases go unreported.

The pelvic floor muscles are a crucial part of our musculoskeletal system, providing support for our internal organs, support for our unborn baby when pregnant, controlling continence and playing an important part in the sexual function.

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By Angel Choi Exercise • Injury prevention • Muscles • Physiotherapy tips • Running • Sport performance • Sports injuries 0 Comments

Paul’s Tips: 2 Strength exercises all runners should be doing

Split squat by Paul intouchphysio
Split squat by Paul 

1. Split Squat
If done correctly, you should feel this fatigue the front of the thigh and the buttock muscles on the front leg.

1. Stand with one leg forward and the other behind you in a split leg stance
2. Preferably put the back foot on a small step or bench
3. Keeping the knee in line with your second toe and the torso straight
4. Bend the front leg until the knee is flexed to 90 degrees
5. Return to the start position and repeat

For progression, hold on to a weight in the opposite hand to the leg that is being worked.

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By Angel Choi Exercise • Hip • Muscles • Physiotherapy tips • Women's Health 0 Comments

Lucie’s Tips: Safe exercises for pregnant women

Safe exercises for pregnant women1. Sitting Glut Stretch

Key benefits: It’s a great stretch to loosen up the hips and lower back.
1. Sit on a chair and cross one leg over the other.
2. Keep your back straight and lean forward at the hips.
3. Try to hold for 30 seconds and repeat on the other side.
4. This can be done as often as you would like.
This might prove more difficult later on when the bump gets bigger and in the way.

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