5 Steps to Fixing Tennis Elbow Pain

Tennis Elbow/Lateral Epicondylitis

One of the most common causes of elbow pain is the dreaded tennis elbow or, as it’s formally known, Lateral Epicondylitis. Tennis elbow affects predominantly the wrist and finger extensors that is located on the outside part of your forearm; specifically the Extensor Carpi Radialis Brevis and Longus). These muscles originates from the small bone bump on the outside of your elbow, and attaches to different parts of your hands.

The usual cause of a tennis elbow is usually due to a repetitive movement; specifically gripping activities. This is the reason why it’s called tennis elbow, this involves gripping a racquet. However, there usually is an issue with the person’s hitting technique. A common mistake is to use wrist extension to hit the ball. Your physio at Capital Physiotherapy can assess you in this regard.

Other common ways you can get tennis elbow are: prolonged computer work (typing), home renovations (hammering, painting) as well as carrying/lifting objects. In some cases, tennis elbow may also be as a result of some neck issues, including stiffness and nerve root irritation.

As you can see, it is important that you seek professional help when you have elbow pain. Inappropriate care will result in worsening of your symptoms as well as delayed healing. This may result in you requiring corticosteroid injections.

Your physio at Capital Physiotherapy is well equipped to look after you. They will spend the time that it takes to ensure you are cared for and get the results you need. They will make sure all contributing factors are considered and assessed. A thorough assessment is required so that you receive the correct treatment to get you back to your activities quickly!

Hope that through this video, viewer can gain a better understanding on tips to help with your tennis elbow pain. If you like our video please do like, subscribe and share 🙂

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5 Key Areas That Runners Need to Train

The physiotherapists at Capital Physiotherapy believe that in order to be able to run efficiently with improved performance and reduce risk of injuries, the following 5 factors need to be incorporated into your regular weekly training routine.

Length of the hip flexor muscles

The hip flexor muscles can become very tight with regular running. This can lead to pain at the front of the hip and tilting the pelvis forward which can then lead to jarring of the joints of the lower back whilst running. Tight hip flexors can also lead to reduced hip extension during running which reduces efficiency of running technique. To prevent hip flexor tightness, runners should stretch the hip flexors daily and after exercise.

Strength/control of the intrinsic foot muscles

The small (intrinsic) muscles of the foot are responsible for helping the balance and stability of the foot during running. If these muscles are weak then the larger muscles around the ankles and calves can become overworked to try and stabilise the foot. Overworked muscles risk becoming tight and injured and can lead to injuries in other areas of the body, which is why it is important to ensure the small muscles of the foot are strong.

Exercises for the intrinsic foot muscles include:

Toe swapping and Doming

Control/strength of the gluteal muscles

The gluteal muscles are responsible for stabilising the hip during activities where one leg is lifted off the ground, which occurs during running. Weakness or incorrect activation of the gluteal can lead to increased stress on other areas of the lower limbs which can lead to pain and risk of injury. It is therefore important to incorporate regular gluteal strengthening exercises into your workout regime. Exercises that work the gluteal muscles include bridges, clams, squats, crab-walking and hip-abduction exercises.

Core control

The core muscles lie deep behind the rectus abdominus muscle. It acts to stabilise and protect the spine during movement. Core strength is critical for running as it helps to prevent injury to the spine and other areas of the body that may be overloaded when core strength is inadequate. Core exercises need to be performed at least 2-3 times a week to maintain core strength and endurance. Correct technique is critical for core exercises.

Other Running videos:

Principles of Natural Running with Dr. Mark Cucuzzella

Different type of running style

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Stretches For The Office Warriors

Sitting for several hours a day working away at a desk can lead to adverse effects on the body. The human body is not designed to withstand seated postures for more than an hour at a time. When seated for extended periods of time, muscles around the hips, spine and legs can become tight as they are in stationary positions and not being utilised through active movements. Muscles in the wrists can also become tight if the hands and wrists are constantly being used for activities such as typing. Muscle tightness can progressively get worse over time and lead to aches and pains. These aches and pains can then result in reduced activation the muscles which can lead to reduced muscle strength and subsequent movement impairments.

It is important to manage muscle tightness in order to prevent and/or reduce associated pain and movement limitations. At Capital Physiotherapy our physiotherapists can help reduce the aches and pains in the office-worker through targeted treatment strategies. Our physiotherapists also emphasise the importance of self-management of reducing tightness through regular stretching in the workplace. Capital physiotherapy have devised a series of stretches that can be performed regularly in the workplace to reduce muscle tightness and discomfort. Our physiotherapists recommend stretching every hour or two, holding each stretch for 30 seconds.

Watch our previous Video on
5 quick and easy way to make your work station more ergonomic

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By Leah Christoforou

 

5 Quick and Easy Ways to Improve Your Workdesk Ergonomic

Ergonomics

How posture affects the spine

In a person that sits with normal posture, the curvatures of the spine assume an “S-shape.” This allows even distribution of body weight loads throughout the spine. Over-time with prolonged sitting, the postural muscles of the back can fatigue leading to the adoption of poor posture. In a person with sitting posture the natural curvatures of the spine can become “C-shaped which leads to an abnormal distribution of body-weight loads on the spine. In particular, excessive stress is placed on the lower back, neck and upper thoracic areas which can lead to symptoms such as pain and stiffness.

 

 

 

 

 

 

Good posture: S-shaped spine             Poor posture: C-shaped spine

What is ergonomics?

Ergonomics utilises sciences such as anatomy, physiology and engineering to design tools that allow people to work more safely and comfortably in their work environments to help reduce the risk of poor health outcomes and improve performance.

How can Capital Physiotherapy implement ergonomics to help you?

Capital Physiotherapy can incorporate ergonomics into their physiotherapy assessment and treatment to help improve posture in the workplace and thus reduce symptoms associated with poor sitting posture. Our physiotherapists can provide advice about alterations to the workplace environment to improve aspects such as desk height, chair set-up and positioning of desk items to aid the adoption of good posture. At Capital physiotherapy, we can also determine which muscles and joints are affected by poor posture and provide treatment to reduce symptoms associated with muscle tightness, joint stiffness, muscle weakness and altered muscle activation.

Some of our treatments may include:

  • Taping
  • Massage
  • Muscle activation, strengthening and stretching exercises
  • Dry needling
  • Hands-on manual therapy
  • Education about posture

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Posted by Capital Physio -Leah Christoforou

Education Epi 3 – Pregnancy Back Pain (When should mother start to worry?)

Sacroiliac Joint Pain (SIJ pain) is pain felt at or near the sacroiliac joints of your pelvis as a result of sacroiliac joint dysfunction. These are joints located at the 2 dimples of the lower back. The pain often feels deep within your lower back and can occur on one or both sides of your back. In some cases, pain radiates down to the buttock and the back of the thigh.

While pain may begin at any time during pregnancy, SIJ pain on average begins in the 18th week of pregnancy and becomes more intense as the pregnancy progresses. The pain usually spontaneously resolves within 3 months post delivery. But in some cases it can become chronic and disabling.

This video will educate mother-to-be on SIJ pain, when and how it happen and what should be done to treat this issue.

For further help please visit our main page at www.capitalphysiotherapy.com.au

If you do suffer from back pain I highly suggest you seek professional help ASAP.
At Capital physiotherapy we can accurately diagnose your pain and give you tips and strategies to help make your preganancy journey a smooth and painfree experience.

How Does it Feel?

People with SIJ dysfunction may experience:

  • Pain that may be sharp, stabbing or dull, localized to 1 side of the pelvis/low back, groin, or tailbone.
  • Pain that may radiate down to the knee.
  • Pain with movements, such as standing up from a sitting position, turning in bed, or bending/twisting.
  • Muscle tightness and tenderness in the hip/buttock region.
  • Pain with walking, standing, and prolonged sitting.
  • Pain that is worse when standing and walking, and eases when sitting or lying down.

How Can a Capital Physio Help?

At Capital Physiotherapy, your physiotherapist will design a targeted treatment program based on your evaluation and your goals for a safe return to sport or daily activities. Treatment may include:

  • Hands on therapy, includes soft tissue release or massage for tight and sore muscle groups. Hands on therapy are used to correct pelvic/SIJ alignment. Joint mobilizations/manual therapy uses gentle movements to improve mobility of the hip, SIJ, and low back.
  • Stretches exercises. Stretching exercises may be prescribed to improve the flexibility of tight muscles. They may also help to improve movement in the spine and lower extremities, and help decrease stress at the sacroiliac joint during daily activities.
  • Specific Strengthening exercises. Strengthening helps to improve the stability of the sacroiliac and spinal joints, which helps to reduce ligament strain and pain.These exercises are focused on weak muscles, including the lower abdominal, pelvic floor, and buttocks muscles.
  • Taping/ Bracing. Depending on our assessment, our physiotherapist may also recommend bracing/ taping your sacroiliac joint. It is used to provide stability during daily activities as your strength returns, and flexibility improves. This modality is especially helpful for pregnant women.

All treatments prescribed by the physical therapist will be based on your specific case.

If you do suffer from back pain I highly suggest you seek professional help ASAP.
At Capital physiotherapy we can accurately diagnose your pain and give you tips and strategies to help make your preganancy journey a smooth and painfree experience.

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You Need To Watch This If You Are Suffering From Shoulder Pain

Shoulder impingement syndrome is a common cause of shoulder pain. It occurs when there is impingement of tendons or bursa in the shoulder from bones of the shoulder. Overhead activity of the shoulder, especially repeated activity, is a risk factor for shoulder impingement syndrome. Examples include: painting, lifting, swimming, tennis, and other overhead sports. Other risk factors include bone and joint abnormalities.

With impingement syndrome, pain is persistent and affects everyday activities. Motions such as reaching up behind the back or reaching up overhead to put on a coat or blouse, for example, may cause pain.

Over time, impingement syndrome can lead to inflammation of the rotator cuff tendons(tendinitis) and bursa (bursitis). If not treated appropriately, the rotator cuff tendons can start to thin and tear.

For more information, book an appointment with one of our physiotherapists for a more tailored recovery program that suits you best.

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My Doctor Told Me I Got A BULGING DISC? (Back Pain)

BULGING Disc? Herniated Disc?

One of a common reason for lower back pain is due to a bulging disc. But what exactly is a disc?
The disc is a gel like substance that sits in between our bones in the spine, the vertebrae). These discs acts to help with: shock absorption, spinal stability and allows a more efficient movement from the spine. The discs are made up of two parts: the more elastic outer shell, which keeps the shape of the disc together, and the gel like inside.

In normal movements, the disc will get compressed and extend in certain parts, depending on the movement. For example, bending forwards will result in the front part of the disc to be compressed, while the back part will be distended.

When you have a ‘disc bulge’, what happens is, instead of the outer elastic part keeping the disc’s shape, it has protruded out (this is called Bulged Disc). Depending on the severity of the injury, the gel like content can actually seep out as well! (This is called a Herniated Disc). 

Symptoms

Apart from pain, this bulging disc may be severe enough that it touches the nearby nerve root. When this occurs, you may also experience the following symptoms: pins and needles, numbness, burning, electrical shocks as well as loss of power in your legs.

Diagnosis and Treatment

It is important that you seek a trusted physiotherapist that will be able to do a comprehensive assessment on you to get the correct diagnosis quickly. Without the right diagnosis, your treatment will be ineffective.

At Capital Physiotherapy, our initial appointment is 60 minutes, instead of the normal 20-30 minutes. This allows our physiotherapists the time to complete a full assessment so that the right treatment be implemented. The quicker your back is treated, the better your outcome is!

We are well equipped at providing you the best care to get you back on your feet. Treatments may include:

  • Mobilisation
  • Massage
  • Electrotherapy
  • Exercise prescription, including building core strength
  • Pilates equipment, including: reformers and Wunda Chair.

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