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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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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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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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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How do we balance physiological stress and mechanical stress?

Last time we learnt all about exercise LOAD and the role of mechanical stress. This time we complete the equation and discuss the other form of stress in this load equation and how we can modulate it to prevent injury.
LOAD = mechanical stress + PHYSIOLOGICAL STRESS
Modulating your workouts involves consideration of the mechanical stress applied during your previous workouts, current and future exercise, while constantly assessing what physiological stressors you have been exposed to during your work and personal life.

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