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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The Ageing Athlete

Ageing is unavoidable. It is happening to us all. From the year 2000 through to 2030, the number of adults over 85 years of age will increase by 204%! However, there is a simple way to slow down the effects of ageing……and it is to behave like an athlete.

Currently most people older than 75 years of age have 3 or more chronic conditions such as high blood pressure, diabetes, cardiovascular disease or musculoskeletal disability and take no less than 5 medications. Chronic conditions are difficult and expensive to treat while the gradual impairment of vision, hearing and brain function are directly related to ageing. This is not a good outlook!!! However, it is all not bad news….we need to see ourselves as an ‘aging athlete’. Let me explain. The degenerative effects of ageing are most definitely modifiable and the primary strategy to achieve this is with regular and consistent EXERCISE. An enormous amount of research has been done studying the positive effects of exercise on the ageing process.

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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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How to be more active at work ? Try out some light exercises in the office

exercise in office

In previous article, we discussed the importance of being physically active. So how to be more active at work? Here are some suggestions by our physiotherapist:

1. Break down sitting time, take active break from the computer
2. Standing up when you are talking to your colleague or talking in phone
3. Alternate sitting and standing workstation
4. Try out the below light exercises in the office!

 

 

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Are you active enough? How to define physcial activity?

An adult needs 150 minutes of moderate intensity physical activity per week

Physical inactivity or sedentary lifestyle is the main risk factor leading to various medical conditions such as type II diabetes, cardiovascular diseases, breast and colon cancer as well as musculoskeletal dysfunctions (neck and back pain). Benefits of physical activity include weight management, stress reduction, improved sleep and quality of life.

Physical activity is any bodily movement that requires energy expenditure. World Health Organization (WHO) recommends adult aged 18-64 should do at least 150 minutes (2.5 hours) of moderate intensity physical activity or at least 75 minutes of vigorous intensity physical activity per week.

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Are you an injured runner? Early Signs of Running Injury and Prevention

Are you an injured runner-intouchphysio

Runners are prone to injury, especially when they start running again after a long period of rest or suddenly increase the frequency, intensity or duration of their training. Sometimes running injuries can be traumatic and sudden, while others gradually occur and worsen over time. It is very tempting to ignore those minor pains and odd symptoms that you are feeling, but here are some warning signs that runners should not neglect.
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