Pick a Regime That Fits ‘YOU’

When training for marathons and other running events, make sure you prepare well and follow a running training guide that will boost your endurance, as well as build your strength. This will allow you to be able to run long distances while improving your speed. As always, we at Parkview are interested in the avoidance of injuries – but it is hoped this more rounded article will be of use to our readers.

Runners that are known to have used structured workouts tend to see a significant improvement in their endurance. Some have been able to extend their running time from 30 minutes to 3 hours, just by having a robust workout plan. There are of course some runners who wish to lower their time / increase their speed, while extending their overall distance. Either way the most important thing is to pick a training regime that works well for you.

Mind-Body Attitude: Very Valuable In Running

Some say that endurance in running can be attributed to the runner’s physical and mental attitude, wherein they encourage themselves to do what they know and feel is right. For instance training thoroughly is about making sure you train even when you do not feel like doing so. You have to learn how to push through.

Take Things Gradually

If you want your training plan to be effective, you have to develop a sense of consistency and patience for everything to work well for you. As they say, Rome wasn’t built in a day. The most important thing for a runner is to be able to improve his or her endurance and speed without meeting any injury or accident. That is why all known winners in running say, “patience and persistence coupled with safety is a great trio”. This is true not only when it comes to running, but in almost everything area of life.

Common Running Injuries

Osteoarthritis – Similar to the injuries discussed in our tennis and cycling articles, osteoarthritis can occur in the knee and is caused by the huge amount of impact taken on by the knee during a typical long distance run. It is very important to ensure that your knees are as strong as possible by maintaining a regular level of appropriate strengthening exercises. In addition to this, the shoes that you wearing also need to be right – if you are not sure or your requirements then get some specialist advice. If you wear shoes without proper cushioning and do not take good care of your knees then you are at a much higher risk for osteoarthritis.

Muscle Cramps – A cramp is a sudden, tight and intense pain caused by a muscle locked in spasm. You can also recognize a muscle cramp as an involuntary and forcibly contracted muscle that does not relax.

Runners Knee – This is a common injury among many runners, but can also affect anyone doing activities that require a lot of knee bending. Cyclists for instance can sometimes experience the same symptoms. Runners knee tends to cause aching pain around the kneecap which may be more prevalent when bending or stretching. Runner’s knee is also called patella-femoral pain syndrome.

Sprains and Strains – These are acute injuries that vary in severity but usually result in pain, swelling, bruising, and loss of the ability to move and use the joint.

Achilles Tendonitis – Achilles tendonitis is a chronic injury that occurs primarily from overuse. It tends to come on gradually over time until pain is constant and exercise or general activity is too painful to continue. Achilles tendonitis is a painful condition of the tendon in the back of the ankle. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture.

Arch Pain – This is a common foot complaint. Sometimes referred to as a strain, it often causes inflammation and a burning sensation under the arch of the foot. Treatment of arch pain regularly consists of adaptive footwear and inserts.

Blisters – Fluid filled sacks on the surface of the skin that commonly occurs on the hands or the feet, normally through excessive rubbing that can occur during sport or heavy activity.

For more about avoiding sports injuries read either of the following articles:

• How to Avoid Common Tennis Injuries
• Cycling Supremacy – Injuries Behind a Great Sport
• Become An Injury Free Golfer

The first stage of the recovery process is often bleeding. Though it might sound rather gruesome, the bleeding occurs internally, within (or very close to) the muscle. It is usually of short duration – certainly nothing to get worried about – and a part of your body’s way of rebuilding itself. It is usually best to keep the injured part of your body elevated, icing with a cold pack every 10 minutes, and gently compressed. All of these steps will help to promote fluid exchange and blood flow, whilst decreasing swelling.

Although it is inconvenient and can cause a lot of pain, inflammation can be central to the healing process as this is when the body starts to begin the tissue repair process. Whilst swelling is often thought of as an unwanted side effect of injury, it is the central mechanism through which the body repairs itself. Swelling helps protect the site of the injury from further trauma by preventing too much movement – acting much like a plaster cast by hindering the type of flexibility that characterises your normal movements. It is important to get as much rest as possible, letting nature take its course, whilst continuing to elevate and ice the affected area.

Osteopathic / Physio treatment is different to taking pharmaceutical measures in that it doesn’t aim to suppress swelling with anti-inflammatory drugs, but to increase the speed and efficacy of the natural healing process. However, in certain cases anti-inflammatory medication is essential. The inflammatory process is accompanied by the release of natural chemicals during what is termed the proliferative stage. This is the point where tissue damage is actively repaired by the body through a number of processes and will work more effectively with as little interference as possible. Your therapist will help promote faster and more efficient healing through a variety of soft tissue techniques; these are combined with gentle mobilisation of the affected area to promote fluid movement and help reduce pain and stiffness. Remember the word RICE: ‘Rest’, ‘Ice’, ‘Compression’ and ‘Elevation’.

Prevention is better than cure and whilst exercise can certainly help, it is not a panacea and it is wise to consult a qualified osteopath before undertaking an unfamiliar exercise regime. Yet by ensuring your body is in tip top condition, you can head-off a vast range of ailments, as well as increase your sense of wellbeing and energy levels. Regular exercise has been proven to help improve more than 60% of musculoskeletal problems and in many cases has led to a complete remission of symptoms.

What about the time commitment? When you incorporate short routines into your daily life, you probably won’t even notice the time and as little as five minutes a day can help improve your health.

What else can you do to minimise your chances of suffering from long-term neck or back problems?

Posture. Something as simple as sitting or standing properly can make a huge difference to any pre-existing back problems, as well as safe-guarding against developing them. The more you practice good posture, the more you will develop a muscle memory that makes it second nature to sit or stand properly. If you spend a lot of time slumped in front of a computer or television, invest in a good quality chair that provides solid lumbar support and encourages the correct posture.

Increase your core strength. A large proportion of back problems are caused by muscle weakness in the lower back and abdomen, exacerbated by our modern lifestyles, often hunched in front of a computer, games console, or television. Gentle aerobic exercise, stretching and light walking can make a huge difference to your core strength. Ask a qualified osteopath about some of the best techniques.

Lifting heavy objects. It is better to avoid lifting heavy objects, but if you absolutely have to, ensure that you keep your back straight and use your leg muscles to lift the object and not your arms. To correctly lift a heavy object from the ground, bend your knees and keep your back straight at all times. If you need to move in a particular direction, pivot your feet rather than twisting your back around. If you’re putting something down, then follow the same steps and lower from your knees.

Swimming. There are few better exercises for back strength than swimming. The water ensures your body is kept supported and minimises the risk of pulling a muscle or overexerting yourself. The slow movement through the water as you swim engages a number of important muscle groups and will help you to improve your core strength without strain.

Case History

In order to determine the cause of your back pain or other ailment, a full case history of your symptoms and medical health needs to be ascertained. Elements of your lifestyle such as information about your diet, occupation, and hobbies may also be relevant to your symptoms. These details enable the osteopath to establish a full picture of your general activity and wellbeing and get to the root of your problem. The osteopath may also request that you make some simple movements to help in diagnosis, and creation of an appropriate treatment plan.

Examination

In order to conduct an accurate examination of your spine and posture, it is normal to be asked to undress to your underwear. Any painful areas can then be seen in context with your movements and the way you hold your body. If undressing causes inhibition, let your osteopath know; he or she will want to create an environment in which you feel assured and at ease. A towel or gown can be used to cover you during treatments where practical. Wearing shorts and vest is another option. Other tests may involve basic neurological and blood pressure readings.

Treatment plan

After identifying the body’s points of weakness or excessive strain through palpation, which is a highly developed sense of touch, the osteopath will discuss the diagnosis and likely cause of your symptoms, the most effective treatment plan and the number of sessions. Treatment includes mobilising and manipulative techniques, reinforced by guidance on diet and exercise. You may be advised to seek alternative care if diagnostic techniques conclude that your condition is unlikely to respond to treatment. An osteopath is trained to identify when a patient needs to be referred to a GP.

Pain management

Your osteopath may offer some short term advice such as appropriate first aid to help relieve immediate suffering. You may also be given some simple exercises to do in between sessions to help with management of pain whilst treatment progresses.

Questions

If you have any questions which you feel have not been answered, or difficulties that have not been addressed, always let your osteopath know as early as possible. If you have not already consulted your GP you may want to let him know you are having a course of osteopathy and why.

Many people are turning to physiotherapy to help alleviate a range of physical ailments and promote a greater sense of wellbeing. A professional physio is trained to offer a full range of services and can not only treat specific issues associated with injuries and medical conditions, but can also help build up your overall strength to help increase vitality and ease of movement. One of the many positive things about physiotherapy is that it does not compete with other treatment modalities but complements them; it can also be used in conjunction with prescriptions and other therapies to ensure that recovery time is lowered.

For some people, physiotherapy can be the sole treatment and it often provides a more natural, immediate and long-lasting solution to a variety of problems. Treatment varies significantly from person to person, but the focus is on spending time with a patient to discover precisely what the issue is and the best technique to solve it. Through controlled movement, exercise, manual therapy and advice, a skilled physiotherapist will help you to manage pain and facilitate recovery, leading to long-term gains. This is because an osteopath won’t just work on the site of pain, but also examine the lifestyle issues that may have given rise to a problem in the first place.

Manual therapy is the name given to the variety of techniques that a trained physio will use to relieve pain and muscle stress. Soft tissue manipulation, massage and even hydrotherapy are just some of the techniques that are used to target imbalances in muscle and bone structure. However, these are rarely used on their own, and your therapist will employ them in conjunction with other exercises and advice about your lifestyle to help eliminate problems in the long term.

The benefits you can get from physiotherapy are many, but here are just a few of the most common effects that patients report:

1. pain relief
2. better muscle flexibility
3. restoration of muscle strength
4. increased range of motion and suppleness
5. more endurance when it comes to sport
6. greater sense of well being
7. improved posture and gait.

Many women experience back pain during pregnancy which can occur as the baby’s growth, and extra weight, causes strain to the spine and various muscles. As if this isn’t enough for mums-to-be, the body produces the hormone relaxin which helps prepare you for childbirth. One of the effects of relaxin is that it loosens ligaments throughout the body; this can make pregnant women less stable and more prone to injury, especially in their backs and pelvis.

A mechanical problem with your lower back can lead to SPD (Symphysis Pubis Dysfunction), a common but excruciating pain during pregnancy. However, this doesn’t mean you have to suffer throughout your pregnancy. Naturally there are things you can do to help….

• Avoid lengthy periods of standing. If this is impossible, ensure you take frequent breaks.
• When sitting, if you cannot use an ergonomically designed seat, sit up straight and use a small cushion at the small of your back. Back supports can be purchased from most orthopaedic centres, including online.
• Many specialist outlets sell a range of special garments for abdominal support in pregnancy, including special maternity undergarments.
• Be aware of your posture and avoid slouching; stand up straight and imagine a cord attached to your head, hanging from the ceiling. Resist any urge to push your tummy forward.
• Muscular backache often responds well to warmth; the simple remedy of using a hot water bottle, warm towel or gentle heating pad can work wonders.
• Don’t wear stiletto heels whilst pregnant. This may look good in the pages of Hello! magazine but is unlikely to do you many favours. You should wear sensible low heeled shoes with a good arch support.
• You may find changing your mattress for one that is more firm and less springy can help. If you feel you are sinking into a bendy mattress, you may wake up feeling discomfort before your day has begun.
• Try sleeping on your side with bent knees. Putting a pillow between your knees and another under your tummy can feel remarkably comfortable and bring relief to an aching back so you can enjoy a good night’s sleep.
• Gentle recommended exercises for pregnancy can help strengthen weak back muscles, improve posture, aid labour and bring long term relief to back pain.  Simple stretching and bending exercises can be very therapeutic.
• Light massage may be just the thing to relax your muscles in pregnancy, increase blood circulation and give a greater sense of wellbeing. Ask your doctor or midwife first.
• Even if your backache is severe, do not take any medications, or over the counter painkillers, without first checking with your doctor.
•  Gentle swimming is a relaxing exercise for pregnant women as it strengthens your abdominal and lower back muscles; the buoyancy of the water takes the strain off your joints and ligaments. Good for baby too.

Enjoy your pregnancy, take extra care and be sensible.

Sciatica is one of the most common causes of lower back pain and yet is widely misunderstood. Too often, people use the term to refer to a variety of back ailments, even though these might have nothing to do with the sciatic nerve. Of course, whatever your back problem, the only question you want answering is: “how can I make it better?”

At its most basic, sciatica refers to any irritation or inflammation of the sciatic nerve. This nerve and its associated roots emerge from various spinal levels in the lower back and then gather together before running through the region of your buttocks and down to the back of your leg. This configuration is one of the reasons why so many people experience debilitating sciatic pain on one side of their lower body.

However, not everyone experiences sciatica in the same way and the symptoms can vary significantly, from loss of muscle power and pins and needles, to numbness and sharp pain. This variability in symptoms is one of the reasons why diagnosing sciatica can be so difficult unless you have the experience and expertise which comes from seeing the condition in its many forms. Some of the other symptoms people might experience include:

• tingling or burning sensations down the leg
• a shooting pain in the legs which makes it difficult to stand
• pain in the leg or buttocks that becomes worse when sitting down
• weakness, numbness, or problems moving your leg or foot.

Is my GP familiar with Sciatica?

GP’s are presented with Sciatica very often, however, solutions other than prescription medications are often very hard to come by due to the strains and constraints on the NHS. Referrals and further investigations can take months and although some GPs may recommend visiting specialists such as ourselves, often patients dont realise that they can visit a private clinic like ours without a GP referral. Sciatica regularly needs the intervention of a skilled professional who is used to working with a range of similar patients and has a level of dedicated expertise. Too often, we see sufferers who have been told by friends to take ibuprofen and put their feet up for a few days. Such treatment might give you some short term relief, but is unlikely to properly cure the problem.

A professional osteopath will be able to diagnose the condition and try to find the original cause. Whereas a time-pressed doctor may simply prescribe painkillers, a professional osteopath will work with you over a period of time to provide lasting relief. Using palpation and manipulation, a trained osteopath will seek to relieve the pressure from the sciatic nerve by careful and delicate movement of the soft tissue surrounding it, as well as building up greater back strength and mobility.

The difference between treating the symptom – or the cause – of sciatica is one of the reasons why so many people prefer to come directly to an osteopath. By gently articulating the affected joints, your osteopath will be able to help you increase the range of motion in your lower back area and reduce the likelihood of experiencing the problem again.

Keeping in Good Physical Condition

All sports tend to have injuries that go hand in hand with the sport and golf is no different. The problem is often learning what is typical to occur and understanding exactly how you can avoid the injuries, ensuring that you are as healthy and as safe as possible out on the green.

• One of the best things you can do for your body is of course make sure that you are in good physical condition before you play golf.
• Regular exercise naturally goes a long way, but this is not always possible as you can imagine.

However if you do take the time to ensure that you are in good physical shape, you will greatly reduce the number of injuries that are prone to happen when you play.

Lets look at some common issues….

Avoiding Back Problems

As you can appreciate with golf, particularly with all of the walking and swinging that you do with clubs on the green – back injuries are quite common. Aside from using muscle rubs, and ice packs as after treatment, simply taking the time to properly exercise, strengthen and condition your back muscles in advance can help to avoid these problems. It is also important to ensure that you get the rest that you need following a game of golf, so as to give your back the time to recover between activities. If you play continuous games back-to-back (excuse the pun), you may want to consider an occasional massage or even a chiropractic alignment.

Golfer’s Elbow

Another common injury is tennis elbow, or more commonly called in golf – golfer’s elbow. This typically results most often in players who are playing a lot suddenly. However, there are a few minor differences between tennis and golfer’s elbow. The main difference is that tennis elbow impacts the outside of the upper arm, while golfer’s elbow impacts the inner arm. There is no specific way to avoid these injuries as they are most often caused by suddenly playing a lot all at once. For example, if you typically play a single game a month then suddenly entered into a very long tournament you could potentially be at risk for developing either tennis elbow or golfer’s elbow.

Shoulder Injury and Carpel Tunnel Syndrome

As can be expected the “shoulder injury” is also top of the list of major problems for golfers. You can just imagine the pressure that is put on the shoulders as you are swinging the clubs continuously. Take a body that is tired or worn out in the least and you have a prime recipe for an injury. You really need to open your mind to the genuine hazard of playing sport when you are un-rested. In addition to, or in the absence of proper rest (which we do not recommend) you need to ensure that you are warming up your shoulder muscles as much as possible before a game.

One other problem that has the potential to develop is carpal tunnel syndrome (a form of arthritis). This happens primarily due to repetition stress. For example, if you play numerous games of golf in a row for several months then you could be looking at a potential injury in progress. The results of the injury can be quite serious at times, but if you are careful and catch it early – then typically just a brace will solve your problems. Serious cases of carpel tunnel can however cause you to be incapacitated or even require surgery in order for you to be able to use your hands properly again. The problem is that carpel tunnel syndrome can often give no serious signs until it appears and causes problems. Always ensure that you wear a wrist brace if you start to notice that you are having serious wrist pain.

Put simply, you must work hard to ensure that you are taking proper care of your body. In fact just as hard, if not harder than you work on your golf game.

For more assistance or advice on how Parkview Clinic might be able to assist with any treatment for cycling injuries, please call now on 01737 247555 and remember to download our discount voucher before making your 1st appointment!

Cycling Supremacy – Injuries Behind a Great Sport

To the uninitiated, the world of cycling and specifically, the Tour de France can be a bit confusing…. 

With all the talk of yellow jerseys, time trials, race leaders and feed zones, the Tour de France is sometimes a bit intimidating to new fans.  And what in the world is with the teams?  It’s an individual sport, right? 

Well, even with all this confusion, the phenomenal success of Great Britain’s Bradley Wiggins in both claiming the title and following-up with Gold Medal cycling success at the London 2012 Olympics has catapulted enthusiastic cyclists and newbies back on to our roads!

Now, whilst any increase in physical activity comes with the potential for injury (and you can count on Parkview to cover that for you when you click through to the main article)…. This month’s article also provides a little more excitement and offers a general explanation about the Tour De France as well. You will appreciate this read and your initiation is here!

Riding In Teams and Special Jerseys

First, let’s discuss the whole team thing.  Riders group up in teams as a part of their strategy, more than anything else.  You might wonder how much strategy can be involved in riding a bike as fast as you can to a finish line, but you’d be surprised!  Each team member usually has their own objective and role in the overall team strategy.  The goal is for a member of the team to win the overall classification, or first place, in the Tour de France.

Teams must adhere to rules, just like individuals.  First of all, team members all wear matching outfits.  However, the jerseys can deviate from that of the team designation if a rider of a team has earned an honor that gives them a special jersey.  These honors include being the overall leader of the race (yellow jersey), the best rider at hill climbing or mountain stages (polka dot jersey), the best sprint rider (green jersey) and the best young rider of 25 years or younger (white jersey). These jerseys are updated as the race continues, and can change hands several times during the race or even with every new stage.

The Importance of Stages

Stage, you ask?  What’s a stage?  Well, long races such as the Tour de France, which typically lasts over three weeks, are divided into one-day portions called “stages”.  The stages themselves are usually based upon a certain theme or type, of which there are a few.  There are climbing or mountain stages, sprint stages on flatter ground, individual time trials, where riders race alone for a great time, and others.

The stages are generally mixed up and spread out throughout the overall race, and are balanced so no one type of rider can dominate the race.  Since most riders specialize in a certain type of racing (for instance, climbing), you can understand how important it is to balance the stage types within the race.

One of the newer requirements, or at least a requirement that is stricter than before, is the required use of a helmet in all stages of the Tour de France.  It’s hard to believe, but there was a time when helmets were not required at all, even during 50 mile per hour descents down steep mountains!  With injuries and even a rare death contributing to concern over rider safety, helmet requirements have stiffened over recent years.

Safety Requirements and Mandatory Testing

The feed zone may sound like it’s from the world of cattle raising rather than cycling, but the eating and drinking of Tour de France cyclists is actually serious business.  Tour officials closely monitor what goes into their competitors, and things like water bottles have to be approved by them before they can be used.  The feed zone is just what it sounds like, an area where riders can grab some quick nourishment as they roll by on their bicycles.  Sometimes, cyclists can also be handed water or snacks in other areas of the course by team officials in vehicles or on motorcycles (no, seriously), but that’s also closely monitored by Tour de France officials.

One relatively sad, but necessary, evolution of Tour de France rules is reflected in the mandatory drug testing that takes place at every stage in the race.  Every participant is tested before the race, and once the race starts, random cyclists are selected at each stage to be tested as well.  The stage and race leaders are given a drug test at each stage automatically.

The Tour de France is a simple, yet complicated affair.  In essence, it is simply a bicycle race, with riders trying to finish as fast as they can.  However, the level of competition has made many rules and policies necessary to ensure fair and efficient competition.  Knowing the rules can help you enjoy the Tour de France much more.

Potential Cycling Injuries

This section of our article will give you an appreciation for the types of cycling injury you could fall victim to if not careful. Generally knee pain – is extremely common in cyclists, but in order to treat the cause of the pain, it is important to have an evaluation and proper diagnosis. Common reasons for knee pain in athletes include the following:

Patellofemoral Pain Syndrome – This term usually refers to pain under and around the kneecap, and is often referred to as “Runner’s Knee.” If left untreated it can result in Chondromalacia. This refers to softening and deterioration of the underside of the kneecap. In young athletes this is typically an injury from trauma, overuse, poor alignment of the knee joint, or muscle imbalance. This leads to friction and rubbing under the kneecap, and the result can be significant damage to the surface of the cartilage. The sensation is a dull pain around or under the kneecap that worsens when walking down stairs or hills, climbing stairs or other weight bearing activity – such as standing whilst cycling in order to exert more downward power.

Osteoarthritis – Is the most common type of arthritis in athletes. It is a degenerative disease that results in a gradual wearing away of joint cartilage. Typical symptoms of osteoarthritis are pain, swelling and a decrease in the range of motion of the knee. Morning stiffness that decreases with motion is also common.

Abrasions and Road Rash – Injuries that result from a fall on a hard surface that causes outer layers of skin to rub off. This is an obvious reason not to forego the use of safety equipment and appropriate clothing.

Hand Numbness / Ulnar Neuropathy – This is experienced as pain and numbness of the small and ring finger, and is associated with pressure on the handlebars for long periods of time.

Muscle Cramps – A cramp is a sudden, tight and intense pain caused by a muscle locked in spasm. You can also recognize a muscle cramp as an involuntary and forcibly contracted muscle that does not relax.

Sprains and Strains – These are acute injuries that vary in severity but usually result in pain, swelling, bruising, and loss of the ability to move and use the joint.

Iliotibial Band Syndrome – IT band friction syndrome often results in knee pain that is generally felt on the outside (lateral) aspect of the knee or lower.

Delayed-Onset Muscle Soreness – Refers to muscle pain, stiffness or soreness that occurs 24-48 hours after unaccustomed or particularly intense exercise.

Clavicle Fractured (Broken Shoulder) – A shoulder fracture typically refers to a total or partial break to either the clavicle (collar bone) or the neck of the humerus (arm bone). It generally triggered by an impact injury, such as a fall or blow to the shoulder.

External Iliac Arteriopathy (An Uncommon Cause of Leg Pain in Cyclists) - Could cycling at a high intensity really damage the leg arteries? It sounds unlikely, but some elite cyclists have experienced arteriopathy; damage to the arteries of the pelvis, groin or lower leg.

Achilles Tendonitis – Achilles tendonitis is a chronic injury that occurs primarily from overuse. It tends to come on gradually over time until pain is constant and exercise or general activity is too painful to continue. Achilles tendonitis is a painful condition of the tendon in the back of the ankle. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture.

Arch Pain – This is a common foot complaint. Sometimes referred to as a strain, it often causes inflammation and a burning sensation under the arch of the foot. Treatment of arch pain regularly consists of adaptive footwear and inserts.

Blisters – Fluid filled sacks on the surface of the skin that commonly occurs on the hands or the feet, normally through excessive rubbing that can occur during sport or heavy activity.

Piriformis Syndrome – If the piriformis muscle becomes tight or cramps it can put pressure on the sciatic nerve and cause gluteal (or buttock) pain or sciatica.

Overtraining Syndrome – This frequently occurs in athletes who are training for competition or a specific event and train beyond the body’s ability to recover. We recommend you ensure that you know your limitations.

For more assistance or advice on how Parkview Clinic might be able to assist with any treatment for cycling injuries, please call now on 01737 247555 and remember to download our discount voucher before making your 1st appointment!

Things to Consider

There are several things that you need to be well aware of as you consider how you are playing tennis. The body is susceptible to so many different potential injuries whilst playing tennis and it is very important that you have a basic understanding about how you can avoid these injuries.

Even the most experienced player will likely have an injury at some point in time if they are not careful. Learning how to avoid most injuries and also learning which are most common will give you an advantage, which will ultimately lead to better prevention and a quicker healing process.

• Gain an Advantage
• Improve Injury Prevention
• Learn to Recover from Injuries Quickly

Tackling the Infamous Tennis Elbow

True to the name Tennis Elbow tends to be a very common injury. This is an injury that occurs to the Forearm on the outside close to the bone of the elbow itself. It tends to create problems with the way that you use your arm and shoulder overall and if you are not mindful you can badly injure your arm even further if it goes unattended.

The best form of prevention for tennis elbow is PLENTY of rest between games. Further to rest, ensuring that you are STRETCHING thoroughly both before and after any matches that you play will help. Even if you are only playing for a short period of time, perhaps just practicing, a good stretch is still important and helps to avoid muscle tension that can lead to injury. Please do not underestimate the importance of proper match preparation.

Inflamed Tendons and Swelling

Another highly common problem is tendinitis. There are several different types that tend to strike at tennis players and they include shoulder / rotator cuff tendinitis, Achilles tendinitis and even tendinitis of the wrist. Tendinitis itself is commonly described as inflammation of the tendons. A tendon is strong tissue within the body that essentially connects the muscle to the bone. It can be quite painful. Tennis players suffering with this condition will be experiencing tendons that have become not only become inflamed, but irritated or greatly swollen. The exact amount of time it takes for tendons to heal generally varies and it can be anywhere from a couple of days to several weeks.

Knee Injuries in Tennis (or similar impact activities)

Osteoarthritis occurs in the knee and is caused by the huge amount of impact taken on by the knee during a typical game of tennis. It is very important to ensure that your knees are as strong as possible by maintaining a regular level of appropriate strengthening exercises. In addition to this, the shoes that you wearing also need to be right – if you are not sure or your requirements then get some specialist advice. If you wear shoes without proper cushioning and do not take good care of your knees then you are at a much higher risk for osteoarthritis.

Acute or Accumulative Injuries

Keep in mind that most tennis injuries are either acute or cumulative; meaning that they either occur through time due to overexposure (possibly poor technique and posture) or they occur suddenly due to trauma. Regardless of the exact type of injury, taking the precautions necessary to ensure that you are wearing the appropriate sports gear, that you are aware of the common injuries in tennis and how to avoid them – will go a long way towards keeping you fit, healthy and ready for your next match.

In the event that you get an acute injury such as a torn rotator cuff, tendon avulsion or even an Achilles tendon rupture – act fast. Taking proper care of injuries quickly is very important so knowing exactly who you will see if an injury occurs is a very wise decision to have worked out. That will help you ensure that you stay as safe and healthy as possible no matter how long you play tennis.

For more assistance or advice on how Parkview Clinic might be able to assist with any injuries, please call now on 01737 247555 and remember to download our discount voucher before making your 1st appointment!

Additional Information and Resources

• Click Here – For Detailed Information On Our Services
• Click Here – To Learn More About Our Rates