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Prehab Exercise
18 Feb

Prehab Exercise

Prehab Exercise

 

Prehab is a way to injury-proof yourself and learn how to get your body ready for the workout demands you are about to put it through.

With the summer now not so far off, a lot of people want to start getting in shape and shift those extra winter pounds.  But you can’t run before you can walk. You might have been a great athlete a couple years back and were able to lift heavy weights or run a marathon. But it doesn’t mean that you can now – you need to prepare your body, to prevent injury. And this is exactly where prehab exercise is key.

 

What is Prehab?

Prehab exercise has “recently” become a big thing amongst the general population, and all gyms should be reinforcing it.

Prehab exercises should be personalised, and form part of an individual program focused on your needs. It should be adjusted as your workout habits change and your body changes with it. It should be based on a sport specific exercise program for athletes or for those who are just looking to improve their fitness levels with classes or a new gym membership.

“The aim is to balance strength, stability, and range of motion throughout the body, matching left and right, front and back, upper and lower.” – Carly Wheatley

 

Who needs Prehab?

Everybody!

You get stuck in your daily routines, sitting at a desk for long periods, or standing on your preferred side, etc. But what happens when you have to do something differently and your body is not ready for this? What happens if you are an athlete but you just spent the summer or even just 2 weeks taking some time off? Your body compensates or gets detrained and it doesn’t take much for one jolt or one wrong twist or turn to give you an injury. Underused muscles weaken and overused ones become tight, meaning these structures become vulnerable to injury. This happens to everyone!

 

Where to get help with a Prehab Exercise Programme?

When you think of Physiotherapy, you probably think of someone who helps you after you have suffered an injury. This is true, however that is not all we do.

Our main focus is to treat and prevent further injuries from happening, but we also focus on helping you with never getting an injury in the first place.

We are firm believers that adding an extra 10-15 minutes to your workout routine of getting your body set and ready for the demands you are about to put it through is key to helping you prevent injuries.

A prehab exercise program helps you by activating, mobilizing and stabilizing joints, key muscles and unstable/weak areas you might have.

Everyone should be evaluated and screened before being given a prehab exercise program. This should include biomechanical observations, medical history; present medical health status, an objective assessment on range of motion, balance, strength and proprioception.

Besides Physiotherapists, you can get a prehab program designed for you by the following professionals:

  • Sport Rehabilitator/therapist
  • Athletic trainer/therapist
  • Personal trainer (if they have extensive knowledge in these areas)

Prehab exercise – our self-help advice:

  • Use dynamic stretches before you start your workout (e.g. single leg glute bridges, monster walks with a band to get those glutes firing, etc)

    • Static stretching after your workout if you want
  • Make sure your prehab program focuses on core strength, stabilization and balance exercises.
  • Combine your prehab with a healthy diet, good sleeping patterns and cut out bad habits that weaken your body such as, smoking, drugs, heavy drinking and unnecessary amounts of sugar.
  • There is no “one-size fits all” when it comes to Prehab. Do not copy your gym buddy’s routine, seek assistance and learn what is good for you.
  • Heavy weight session:

    • Focus on dynamic stretching for the joints and muscles you intend to be using;
    • Joint mobilizations;
    • Activate muscles and stabilizers you will be using.
  • Running:

    • Open chain activities (e.g. Leg swings);
    • Single leg dynamic stability exercises.
  • Work from the bottom up;
  • SEEK help with your tailor made Prehab program and get started the RIGHT way!

 

Get in touch

If you’re looking to become more active, or are an athlete that has taken a break for whatever reason, then get in touch with us to create you a prehab exercise programme that will stop you from getting injured by pushing your body too hard without making sure that it is ready. Call 0161 833 3008 or email info@totalrestore.co.uk.

Tennis Elbow Treatment
02 Dec

Tennis Elbow Treatment

Tennis Elbow Symptoms and Treatment

What is tennis elbow?

Tennis elbow is usually the result of every day activity, and you don’t have to play tennis to suffer from it. Tennis elbow or in medical terminology, Lateral Epicondylitis, is a tendinopathy, which means it affects the tendons of your forearm that extend your wrist and fingers. The cause of tennis elbow isn’t exactly known. Most experts believe it is due to small tears that develop in the wrist extensors tendons that can be caused from repetitive movements and overuse. A sudden movement or poor technique in a sport can also cause it, most commonly in racket sports

 

Tennis Elbow Facts

  • 1-3 people get tennis elbow in every 100 people
  • More common in ages 40-50
  • Most common in your dominant arm
  • It can last between 6 months to 2 years, depending on the severity and if left untreated
  • If you have had it once you are more likely to get it again later on in life.

Tennis Elbow Symptoms

  • Pain and tenderness on the outside of the elbow and down the muscles in the forearm
  • Pain worse when gripping objects or shaking someone’s hand
  • Pain when lifting objects or extending your wrist
  • Weak grip
  • Stiff & swollen elbow

How can Physiotherapy help tennis elbow?

Physiotherapy can help you in multiple ways to overcome this elbow pain that is interfering with your work or sport. Physiotherapists can help ease your mind by giving you the proper diagnosis and giving you some education on the pathology and advice on how you can get better.

Tennis Elbow PHYSIO Treatments

  • Soft/Deep tissue release to the wrist extensors
  • Acupuncture to these structures
  • Home exercise program focused on stretching and strengthening
  • Ultrasound therapy
  • Taping techniques for pain relief

Tennis Elbow Self-Help Advice

  • Rest, but not fully as you do not want your elbow to stiffen
  • Avoid repetitive movements that cause pain
  • If it is not possible to avoid a movement, take regular breaks
  • Avoid gripping and lifting objects

    • If not possible, lift with palm facing up
  • Hot and cold packs

    • Hot for stiffness
    • Cold for inflammation and pain
  • Give yourself a massage in the painful area
  • Keep moving
  • Take painkillers if necessary
  • Stretching and strengthening  exercises for your wrist extensors
How To Prevent Muscle And Joint Pain In The Winter
22 Nov

How To Prevent Muscle And Joint Pain In The Winter

We detail 13 ways to prevent muscle and joint pain in the winter when temperatures drop.

It is that time of year again where you just want to cozy up by the fireplace while sipping on some hot coco and spending some time with the family. However, for those of you who suffer from joint and muscle pain, this cold season can really be difficult and aggravate those aches while making you feel not so jolly.

If you are someone who suffers from arthritis you are not crazy to think it gets worse when the temperature drops. There is a real reason for why this happens. Besides the fact that it is harder to stay active and physically motivated during the cold periods there is a scientific reason for your worsening joint and muscle pain. According to a medical Professor from the University of Harvard, Robert Jamison, this can be explained not necessarily by the cold, rain or snow but a change in the barometric pressure.

What is the barometric pressure you are probably asking?

This is the atmospheric pressure. In other words, this is the force exerted onto a surface by the weight of the atmosphere. High barometric pressure pushes against the body externally, preventing internal tissues from expanding. This is what happens in warm temperatures. When the temperature drops the barometric pressure drops with it and the tissues tend to expand, which allows them to put pressure on our nerves that control our pain signals. This triggers the pain and makes these wintery days feel unbearable on our joints and muscles.

So here are 13 tips to keep your aches and pains from getting worse during the Holidays:

1. STAY WARM: especially head, hands and feet

2. Beat the winter blues and STAY active inside
a. Walk indoors
b. Swim indoors/Hydrotherapy
c. Pick up some weights

3. AVOID strenuous activity

4. Go to a Yoga or Pilates class or stretch while watching your favorite Christmas movie

5. Use the stairs instead of the elevator

6. Stay Hydrated

7. Try not to gain those extra holiday pounds and STICK to your DIET

8. Stock up on bubbles and enjoy a nice warm bath

9. Get yourself some Vitamin D supplements

10. Invest in a good pair of winter boots so you do not slip and fall during this icy period

11. Fish Oil tablets have been shown to reduce inflammation

12. Treat yourself to a nice massage

13. AND do not miss any of your physiotherapy appointments!!