Book Now
Golfer’s Elbow Exercises
10 Apr

Golfer’s Elbow Exercises

Alongside a tailored physiotherapy treatment plan for Golfer’ Elbow, it is important to engage in rehab activities at home in order to speed up the recovery process. 

Here, we run through motion and resistance exercises to help you, as well as glides if your ulnar nerve has been affected.

Range of Motion Exercises

Active and passive Wrist extension

Active and passive Wrist extension

Description: Start with your wrist in a neutral position and slowly bring your wrist into extension, for an extra stretch assist with your other hand and pull a bit further

  • 3x8repetitions – 10 second holds

 

Radial deviation

Radial deviation

Description: Start with your wrist in a neutral position and slowly move inwards towards the thumb, for an extra stretch assist with your other hand and push your hand more in to radial deviation.

  • 3x8repetitions – 10 second holds

 

Supination & Pronation

Supination & Pronation

Description: Start with forearm in neutral position and alternate from rotating the palm of your up and down bringing your forearm into supination and pronation.

  • 3×10 – 3second holds

 

RESISTANCE TRAINING

 

Eccentric Wrist Flexion

Eccentric Wrist Flexion

Description: Use your other hand to bring your hand up into flexion and then slowly bring your wrist down trying to resist gravity. Use weight to make it more difficult. Increase weight when possible.

  • 3×15 reps

 

Resisted supination/pronation

Resisted supination/pronation

Description: Use a heavy object such as a weight and alternate from supination to pronation while trying to resist gravity.

  • 3x15reps

 

Resisted radial deviation

Resisted radial deviation

Description: With an elastic band placed under your foot, hold on tightly and move your wrist in to radial deviation (inwards).

  • 3x15reps

 

Gripping

Gripping

Description: With a resistance ball, work on your grip strength by squeezing the ball and holding for a couple of seconds.

  • 3×8 – 5sec holds

 

GLIDES

If your Ulnar nerve has been affected with your golfers elbow add a couple of neural gliding exercises to your exercise program.

Gliding

Description: arm at shoulder height, hand bent back, fingers straight and bend elbow in this position.

  • 10x 8second holds

Gliding - Golfers elbow

Description: Start by making the “OK” sign with your fingers, bring your elbows up and place the “O” over each one of your eyes with the other fingers resting on your face. As if, giving yourself raccoon eyes.

  • 10x8second holds

 

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.

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!!

Benefits of Sports Massage
26 Mar

Benefits of Sports Massage

Benefits of Sports Massage

It’s that time of year again when the days start to get lighter and we get the spring back in our step. With plentiful opportunities coming up in the running calendar this year, many of us are getting off the couch, dusting off the trainers and getting stuck into a training regime. Read more »