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Author Archives: Sarah Johnson

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!!