What is Tennis Elbow?
Tennis Elbow
Over the past few weeks at Range of Motion Physical Therapy in Lucan; I have seen a couple of clients reporting elbow pain. The pain has been consistent with Tennis Elbow, which is not normally relating to tennis players specifically, however one of my clients is a tennis player and recently changed her serve grip and pain started to flare up around her elbow a couple of weeks ago.
Tennis Elbow is an injury to the muscles and tendons on the outside (lateral aspect) of the elbow that results from overuse or repetitive stress. The narrowing of the muscle bellies of the forearm as they merge into the tendons create highly focused stress where they insert into the bone of the elbow.
Mechanism of Injury:
There are two main types of elbow pain, Lateral and Medial Epicondylitis
Lateral Epicondylitis: Injury to the lateral (outside) aspect of the elbow is the most common upper extremity injury. Tennis elbow is generally caused by overuse of the extensor tendons of the forearm, particularly the extensor carpi radialis brevis. Commonly experienced by the amateur player, this injury is often a result of poor technique.
Medial Epicondylitis: Medial (inside) epicondylitis is less common and also referred to as Golfers Elbow and characteristically occurs with wrist flexor activity and pronation. Medial (inside) epicondylitis can result from tremendous stress on the medial tissues of the elbow, also by improper pulling technique with certain swim strokes, especially the backstroke (also referred to as “swimmers elbow”).
It should also be noted that elbow epicondylitis is not limited to those playing tennis, golf or swimming and can result from any activity that puts the lateral or medial compartments of the elbow under similar repetitive stress and strain (e.g., hammering, turning a key, screw driver use, computer work etc).
Signs and Symptoms of Tennis Elbow:
- difficulty holding onto, pinching, or gripping objects
- pain, stiffness, or insufficient elbow and hand movement
- forearm muscle tightness
- insufficient forearm functional strength
- point tenderness at or near the insertion sites of the muscles of the lateral or medial elbow
Rehabilitation: What Should you do?
Epicondylitis often becomes a chronic problem if not cared for properly and as soon as possible. For this reason, it must be stressed that the rehabilitation should not cause you pain. Rehabilitation should be progressive, working from Isometric to eccentric exercises and then building strength and flexibility before returning to your previous level of sports or activity.
The initial rehabilitation process should involve reducing inflammation and pain, following the RICE principle. Goal is to decrease inflammation and pain, promote tissue healing, and retard muscle atrophy.
Below is a progression of Home Exercises you can do for tennis Elbow:
[embedyt] http://www.youtube.com/watch?v=-OHtWYDhCm0[/embedyt]
Contact us at Range of Motion Physical Therapy, Lucan in order to be assessed and treated for any of the above conditions and to be guided through a progressive rehabilitation programme to ensure you return to pain free movement
Training Tips
Some Training Tips
Training Tips
At Range of Motion Physical Therapy I am always researching different exercise techniques and regimes, I came across Chris Johnson and his essential guide of exercise tips for triathletes and other multidisciplinary sports.
The objective is to create strength and stability to prevent sports injuries when doing a lot of training, such as for triathlon or multidisciplinary sports
I have attached the link below to a clip on some home exercises to help with your ongoing strength training.
Exercise Training Tips for Triathletes and Multidisciplinary Sports
Sitting Posture
At Range of Motion Physical Therapy Clinic Lucan, I see a lot of clients suffering from pain as a result of their posture, particularly poor sitting posture in work.
Poor sitting posture may lead to conditions like:
- Shoulder impingement issues
- Neck pain and headaches
- Upper & Lower back pain
- Jaw and facial pain
There are some easy ways to correct your sitting posture that we advise at our physical therapy clinic in Lucan. Some of these are:
- Improving the inward curvature of your lower back or lordosis in your lumbar spine, straightens out the mid back, elevates your sternum and helps bring the shoulders down and back.
- pull your shoulders down and back, then relax about 10% this relaxes your upper shoulder muscles and helps bring the head and neck over the shoulders
- You still may require a slight chin tuck to bring the head back over the neck and shoulders for optimal stitting posture this is the preferred static posture because it is passive, not using muscles directly to hold yourself upright, which most cannot do without a lot of practice
Unsupported Sitting:
- sit on the end of your chair have one leg forward and the other leg back
- hinge at your hips and accept weight on the front leg, while keeping your sternum upright
- change legs every 5-10 minute
- Do not sit for more than 20-30 minutes, no pain does not mean no problem
- get up and perform backward bends at your lower back and chin tucks at your neck
- break up prolonged sitting with any activity, like getting a glass of water
- alternate between positions 1 and 2 or supported and unsupported
For more information on Ergonomics and making your work station more ergonomically correct contact us or come for a visit to our clinic in Lucan.
Kinesio Taping
Kinesio Taping Techniques
Last month I completed an Advanced Concepts and Corrective Techniques of the Kinesio Taping Method with Kinesio UK.
I have since started using the tape in my clinic Range of Motion Physical Therapy Lucan, for a number of acute/chronic conditions. Kinesio Taping is not just for athletes, I find it very versatile and can be used for a number of different conditions and in conjunction with other treatment techniques.
So What is Kinesio Tape?
Kinesio® Tex Tape is a specialist tape designed for Kinesio Taping® treatment. Its properties are very different from traditional athletic tapes and it has been developed to give optimum results when treating muscular disorders and lymphoedema reduction.
Kinesio taping involves taping over and around muscles to assist and give support and prevent over-contraction. Kinesio Tex® is different to other athletic tapes as it is designed to give support whilst maintaining full range of motion, and it facilitates lymphatic flow 24 hours a day.
As below I have used Kinesio tape on a number of clients to assist with inflammation and bruising following acute injuries, and to speed up their recovery.
Conditions Treated
I have used Kinesio tape to treat a number of conditions, it helps alleviate pain, reduce inflammation, relax the muscles, and facilitate rehabilitation while supporting muscles in movement.
- Headaches (tension)
- Whiplash
- Shoulder Pain /Subluxation
- Rotator Cuff Tear
- Tennis/Golfers Elbow
- Thoracic Outlet Syndrome
- Shin Splits
- Back Pain
- Sciatica
- Low Back Sprain/Strain
- Sprained Ankle
- Plantar Fascistis
- Muscle Strain
For more information or to make an appointment please contact us:
Foam Rolling Exercises
Foam Rolling Exercise Range of Motion Physical Therapy Dublin
At Range of Motion Physical Therapy Clinic in Lucan I would always advise athletes to use a foam roller a couple of times a week. Working with triathletes and runners on a regular basis I would recommend integrating Foam rolling exercises into their stretch routine.
Foam rolling helps stretch muscles and tendons while also breaking down soft tissue adhesion and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self sports massage, break down trigger points, and soothe leg pain, neck pain, shoulder pain, back aches and tightness, while increasing blood flow and circulation to the soft tissues.
Foam Rolling Lower Body Video:
It is advisable to use the foam roller a couple of times a week in conjunction with your stretching routine. Click below for a good link to foam rolling lower body!!
http://youtu.be/j1ME7A3BG88
Knee Pain Range of Motion Physical Therapy
Knee pain can be a result of a number of different issues, this month I have seen quite a few clients with knee pain, at Range of Motion Physical Therapy Clinic Lucan.
For the purpose of this blog I am going to talk about chondromalacia patellae, the most common cause of chronic knee pain. The condition is also called the patellofemoral syndrome (PFS).
PFS is softening of the cartilage beneath the knee cap (the patella) which results in small areas of breakdown and pain around the knee. Instead of gliding smoothly over the knee, the knee cap rubs against the thigh bone (the femur) when the knee moves.The changes can range from mild to complete erosion of the cartilage.
The symptoms of PFS are generally a vague discomfort of the inner knee or area around the patella, aggravated by activity (running, jumping, climbing or descending stairs) or by prolonged sitting with knees in a moderately bent position (driving)
The causes: the patella (kneecap) is normally pulled over the end of the femur in a straight line by the quadriceps (thigh) muscle. Patients with PFS frequently have abnormal patellar “tracking” toward the lateral (outer) side of the femur. This slightly off-kilter pathway allows the under surface of the patella to grate along the femur causing chronic inflammation and pain.
How is PFS treated? The primary goal for treatment and rehabilitation of PFS is to create a straighter pathway for the patella to follow during quadriceps contraction.
- Selective strengthening of the inner portion of the quadriceps muscle will help normalise the tracking of the patella along with stabilising additional hip muscles (Glutes) and core strengthening work.
- Reviewing any changes in training prior to PFS pain, as well as examining running shoes for proper biomechanical fit and it is critical to avoid repeating the painful cycle.
- Stretching and strengthening the quadriceps and hamstring muscle groups is critical for an effective and lasting rehabilitation of PFS.
If you would like more information or wish to make an appointment please click to contact us:
Dry Needling
Integrative Dry Needling.
I am offering my clients Integrated Dry Needling techniques, I have completed a Dry Needling course with The American Dry Needling Institute. www.dryneedlingcourse.com
What is Dry Needling:
Dry Needling is used to treat pain and dysfunction caused by myofascial pain and muscle problems. Dry needling is a scientifically proven form of treatment to treat trigger points. A needle is inserted into the skin and muscle directly at the myofascial trigger point.
What happens:
There is very often a local twitch response when the needle is inserted into the muscle, this helps relax the contracted muscle fibers (Trigger Point) thus reducing the pain and tightness the muscle is causing.
What is Myofascial Pain:
Myofascial pain is the name given for pain that comes from muscles and soft tissues. When muscles are under stress or injured they can develop areas of tightness or knots. These knots are called trigger points. Trigger points are classed as latent – just tight areas in the muscle, or active where they can cause pain in the body.
Active trigger points can be painful, and refer pain into different parts of the body.
Latent trigger points are not be as painful, but they do cause muscle tightness which can lead to muscle imbalance.
Benefits of Dry Needling:
- Dry needling is a scientifically proven form of treatment for Trigger Points
- Dry Needling can dramatically reduce Muscle tightness and associated pain
- Dry needling triggers a non specific local and systemic response which restores health (homeostasis) and removes or reduces stresses on the body
- Dry Needling technique treats Myofascial and Musculoskeletal pain, particularly when integrated with other physical therapy manual techniques
- Dry needling has been recommended in EU Guidelines, NICE Guidelines for treatment of low back pain
- Dry needling can work as a non specific physiological therapy whereby the needle creates a lesion in the soft tissue thus stimulating the PNS and CNS. This stimulation results in a physiological reaction such as an anti inflammatory, immune reaction and lead to a reduction in pain and self healing.
Testimonials
To whom it may concern;
I would highly recommend Andy Tully, Range of Motion Physical Therapy. I contacted him early one morning in severe pain and he was able to fit me for a same day appointment. I found Andy to be professional, friendly and very knowledgeable. He was able to assess my injury and provide massage, advice, exercises and stretches to help me.
I found his service to be exceptional – he even sent a text at the weekend to see how I was doing and emailed me the detailed instructions to make sure I was doing the exercises correctly.
I would not hesitate to recommend Andy to my family, colleagues and friends.
Stuart McGlynn.
Sunflower Design, River Forest, Leixlip, Co Kildare
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To whom it may concern,
I went to visit Andy for lower back pain, having strained my back playing golf, the low back pain had confined me to my bed. Andy was able to see my very quickly, he diagnosed the problem quickly, and started treating my problem using dry needling and other techniques. He also put together an extensive rehabilitation programme to fix the problem and ensure the problem wouldn’t come back. Andy was very knowledgeable and I would have no problems recommending Andy.
Keith Davis
- See more at: http://www.romphysicaltherapy.itimonial/#sthash.oof1A9h4.dpuf
Benefits of Sports Massage
Benefits of a sports massage.
By definition you have pushed your body hard in training, your muscles need looking after and your flexibility routine is probably not enough to get the most out of your muscles.
When you train or compete you consume energy. Body cells are starved of fuel and nutrients such as glucose and catalyst nutrients like B vitamins which help drive the enzymes that release the energy from your muscles. The nutrients necessary to make messenger molecules like neurotransmitters, or carrier molecules like insulin, are also depleted. So every moment your body is in a stressful state or tense you are using up valuable nutrients.
Every single muscle cell that you hold in tension, even when asleep, is consuming energy, B vitamins, C Vitamins, Calcium and Magnesium just to stay in that state of tension. This will lead to an increased risk of cramping and a loss in performance. Athletes who are looking to improve performance and increase their competitive edge do so by adopting a training schedule increasing the level of training and thereby subjecting the body to gradual and controlled overuse. It is this overuse that may often create problems and imbalances in the soft tissues. If these are ignored and allowed to become chronic, they will not only hinder the athlete’s rate of improvement, but also in many cases their performance may well suffer and ultimately the athlete may be susceptible to developing more conditions that are serious. Certainly if they are unable to perform at their best, they may be more at risk from other more traumatic forms of injury.
How does sports massage differ from normal massage?
Sports massage is a deeper form of soft tissue massage which uses specific techniques to treat physically active individuals, who may be more vulnerable to injury because of the stresses placed on the body by their sport. The physical therapist can also advise on stretching or strengthening exercises as appropriate to work in conjunction with treatment.
How can sports massage help you?
Sports massage is particularly effective in treating minor soft tissue problems, relieving niggling aches and pains before they develop into more serious overuse injuries. It is also great in the pre-event situation, whether your needs are for relaxation or stimulation, and in post-event relaxation and recovery. Finally, it is good for the general relief of stress and tension and for fatigue, whether this is occupational, recreational or sporting.
If you have never had a sports massage you need to give your body the best opportunity for the event you have been preparing for call us at Range of Motion Physical Therapy Lucan to make an appointment.
- See more at: http://www.romphysicaltherapy.ie/index.php/benefits-of-sports-massage/#sthash.O87eRjQE.dpuf