Improving your overhead shoulder control to reduce injuries

Overhead athletes such as tennis players, swimmers, cross fit athletes and volleyball athletes need to put their hands above their heads repeatedly for long period of times. Problems arise when the muscles that control the scapula get fatigued leading to injuries like shoulder instabilities, tendinopathies and impingements.

The predominant muscles that are involved in repetitive overhead motions such as required by a badminton player are the Serratus Anterior, Upper and Lower Trapezius.

A simple and great rehabilitative exercise with a kettlebell can be done to improve control and endurance in the Serratus Anterior and Upper Trapezius muscles.

  1. Start with a 6kgs Kettlebell and increase the weight as much as you need to be able to do three sets of 15-20 reps comfortably.
  2. Hold the kettlebell with a neutral wrist posture (no extension or flexion) with your thumb touching the chest.
  3. Press the kettlebell straight up and turn the arm out fully.
  4. At the top of the movement, actively reach the hand towards the ceiling as far as you can.
  5. Hold for a couple of seconds then slowly lower the weight back to the start position and repeat.

If you have any issues with your shoulder and are not sure what to do to resolve them then, we at In Touch Physiotherapy would be more than happy to look at it.

Happy lifting!

Imaging for back pain – is it always necessary ?

stock-photo-acute-pain-in-a-male-lower-back-monochrome-image-isolated-on-a-white-background-341735282Low back pain is very common. Most of us will experience some form of back pain in our lifetime.

So is it always necessary to have an imaging like Xray, CT or MRI to work out the cause of the back pain?

Here are some of the downsides associated with back imaging that should be considered:

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Jumper’s knee (patellar tendinopathy)

stock-photo-beach-volleyball-players-in-sunglasses-under-sunlight-dynamic-sport-action-outdoor-525074893The patellar tendon is a strong thick tendon that sits below your kneecap at the front of the knee and is responsible for transferring load between the quadriceps muscle to the shin. These loads are passed through in activities such as stairs, running, jumping and landing. In some cases, loads that are placed through the patellar tendon can be excessive and increased too quickly and the tendon can begin to fail. Inflammatory and degenerate processes then commence and can lead to pain and disrepair.

Patellar tendinopathy (aka Jumper’s knee) commonly affects people involved in jumping sports such as basketball and volleyball. it usually presents in scenarios where the load is increased too quickly or excessively. For example, a sudden change in volume/load, or in frequency of training, or potentially after a rest/ off-season period and return to sport too quickly.

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TFCC (Wrist Injury) treatment options

stock-photo-human-hand-with-a-wrist-brace-orthopedic-equipment-over-white-39150328In addition to last week’s post about TFCC injuries in the wrist.

What are the suggested treatment options for the management of TFCC injuries?

Management of TFCC injuries is mainly determined by whether the distal radioulnar joint is stable. If instability is present the joint needs to be stabilised.

Conservative options for TFCC injury are mainly considered in presence of a stable distal radioulnar joint include:

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