It’s the age old question relating to sports injuries---“Should I apply heat therapy or cold therapy?” I’m actually surprised at the confusion surrounding this issue. The answer is almost always cold therapy. Heat therapy can actually be detrimental to tissue healing in many cases. To clarify specific issues surrounding this topic, I’ll discuss the appropriate application of both modalities here.
Sports injuries are the result of trauma to your tissue. It could be externally applied by a collision with an opponent or inanimate object. It can also occur independent of an outside source---such as when you role your ankle or twist your knee while changing directions. Trauma to your tissue sets off a physiologic process known as inflammation. As part of the inflammatory process, your body sends specialized cells and proteins to seal off the injured area, destroy damaged tissue and keep out bacteria. This can become problematic as, left unchecked, inflammation can destroy healthy tissue and create a bigger problem than you started with. To prevent this, it is crucial that you minimize inflammation as soon as possible.
Application of ice, more properly known as cryotherapy, decreases the temperature of injured tissue. This helps diminish pain, slow down muscle metabolism, and minimize muscle spasm. As a result---and here’s the key---the inflammatory process is decreased which aides in tissue recovery after trauma. Introduction of heat to the area will have the opposite effect. It increased blood flow to the area and can actually accelerate the inflammatory process in acute injuries. Therefore, any time there is an acute sport injury with swelling or inflammation present, heat is not appropriate.
The application of cold therapy treatment is different depending on the acuity of the sports injury in question. Ice applied right after the injury occurs reduces muscle metabolism and decreases the degree of tissue damage due to inflammation. Later, when the sports injury is in its sub-acute phase, the primary purpose of cold therapy is to relieve pain to help facilitate exercise and activity tolerance.
Hopefully, by now I’ve convinced you to use cold therapy with your acute or sub-acute sports injury. Mode and duration of cold therapy is important. Large, flexible gel ice packs that can surround the joint provide superior skin cooling effects when compared to rigid ice packs. Research articles recommend anywhere from 10-20 minutes 2-4 times a day up to 30-45 min every two hours. I typically suggest that more severe injuries and post-operative patients apply ice more frequently but for the average sports injury 10-20 minutes 2 times a day, especially after activity, is adequate for cold therapy.
Despite its lack of applicability to acute injuries, heat therapy is not without utility in treating certain types of injuries. Heat therapy can be applied for chronic issues such as muscle or joint stiffness or soreness. Heat therapy can also help relax muscles or decrease muscle spasms. In these cases, heat therapy is best applied before exercise to promote blood flow and prepare tissue for use.
Heating pads or hot packs are good heat therapy treaments but I recommend moist heat for maximum efficacy. Try using a hot, wet towel to wrap the area in question. Safely apply moist heat therapy for 15-20 minutes at a time and make sure that you have several layers between your skin and the heating source to avoid burns. Heat therapy should not be applied after exercise. Even with chronic injuries, ice is the better choice after activity.
Cold therapy and heat therapy both have useful applications when dealing with sports injury. Make sure you select the correct modality for your injury and always apply it safely. Cold temperatures can burn your skin just as easily as hot temperatures if not applied properly. If you develop a fever or your sports injury does not improve after a reasonable time, be sure to see your physician to rule out something more serious.
Article Summary:
Discover whether heat or cold therapy is the best treatment for your sports injury. Applying ice is the best approach directly after an injury occurs or after finishing your athletic activity. Heat is effective treatment for chronic pain or helping to promote blood flow before activity begins. Make sure to select the correct treatment for the situation to avoid detrimental effects.
Resource Box:
Trina Rowe is Doctor of Physical Therapy (DPT), a Sports Clinical Specialist (SCS) and a Certified Strength and Conditioning Specialist (CSCS). Trina is part of the physical therapy staff at the Santa Monica, CA Bauerfeind Performance Center. If you live in the Los Angeles area, you can visit the Bauerfeind Performance Center to receive expert advice on treating your sports injuries. Visit the Bauerfeind Performance Center Website for more information at http://raisingyourpotential.com.
Thursday, December 1, 2011
Choosing a Tennis Racquet that Fits Can Help Prevent Tennis Injuries
With the UCLA Farmer's Classic in full effect this week, we got a healthy dose of tennis fever here at the Bauerfeind Performance Center. I thought it would be a great time to discuss how to choose a tennis racquet. My clients often ask me about how to choose a tennis racquet best suited for their needs, especially if they have been injured during tennis. Retailers carry a variety of different brands, all claiming that their technology is superior to others. In a saturated market, how does one go about choosing a tennis racquet that best suits your needs?
Tennis players place a high emphasis on, "feel" of their racquet during play. While it is important to become comfortable with the way you feel the racquet in your hand, there is more to choosing a tennis racquet than just taking a few practice swings with every racket in the store. There are several important variables to consider when choosing a tennis raquet. The right combination of size and balance of the racquet, string type and tension can ensure sustained play without causing tennis injuries.
Start by realistically evaluating your skill level before choosing a tennis racquet. While we all like to imagine that with a little practice and maybe the right racquet, we can also play like Rafael Nadal or Serena Williams. If we choose their tennis racquet, we will be one step closer to their level of play, right? Wrong. The number one mistake my clients make when choosing a tennis racquet is to base their choice on a tennis player they love. Consider your own strengths and weaknesses and base your choice on how you play now, not what you hope you play like in the future.
The first step in choosing a tennis racquet is to choose the size of your tennis racquet head. Elite players are capable of hitting the ball in the middle of the strings most of the time, so they do not, require a large head size. Less experienced players, or players prone to tennis elbow, will benefit from a racquet with a larger head size. This type of racquet has a larger sweet spot and provides the benefit of reducing the shock transmitted to your body.
Tennis racquet head size is also linked to weight distribution or balance of the racquet. Exceptions exist, but generally speaking, a racquet with a larger head size will be a head-heavy racquet while the smaller racquet will be head-light. Head-heavy racquets are better for the less experienced players because their weight helps generate more power on impact. Head-light racquets are more desirable for experienced players who have good strength and biomechanics so that they can utilize their own power and retain more control over the ball.
Three main types of strings to consider are, in order to increase stiffness, natural gut, nylon and polyester. Stiff strings transmit more vibration to hands and arms, so tennis players prone to upper extremity injuries are better off using natural gut or multifilament strings that help dampen vibrations in the strings. Many players like polyester strings because they are stiffer and players feel they can hit the ball harder with them. However, I have had many patients who simply change their strings to natural gut from polyester and this alone allowed them to break their cycle of recurring bouts of tennis elbow.
Finally, consider the string tension when choosing a tennis racquet. You should check the appropriate tension range corresponding to your particular racquet. However, you can still customize a tennis racket to your unique needs. Lower tension gives the player a bit more power but less control, while higher tension gives a slightly better control but less power. Here again, I make recommendations based on skill level. Less experienced players do not have the skills to control their racquets well and generally will benefit from slightly increased power. The reverse is true for the more experienced players.
Overall, the point I want to make here is that the racquet brand you select is less important than the type of racquet you choose and how you choose to string it. Modern frames are made of graphite and each manufacturer will have slightly different angles that they use to differentiate themselves from competition, but the differences can be debated and really subject to individual preferences. What each manufacturer will have in common is that they have different head size racquets, racquet balance, and stringing options to choose from that will allow you to adjust the points outlined above.
Here at the Bauerfeind Performance Center we carry Wilson tennis racquets and strings. Not only can we help you with choosing a tennis racquet, that's the exact fit, but we can even string it for you on-site and get you the correct grips and shoes to minimize your risk of tennis injuries and raise your potential.
Article Summary:
Choosing a Tennis Racquet that’s the right head size and string for your skill level can boost your performance on the court and help prevent tennis injuries. If you’ve already experienced a condition like Tennis Elbow, you can help alleviate your symptoms by choosing the right tennis racquet.
Resource Box:
Trina Rowe is Doctor of Physical Therapy (DPT), a Sports Clinical Specialist (SCS) and a Certified Strength and Conditioning Specialist (CSCS). Trina is part of the physical therapy staff at the Santa Monica, CA Bauerfeind Performance Center. If you are in the Los Angeles area, you can visit the Bauerfeind Performance Center to receive expert advice on choosing a tennis racquet that’s right for you. Visit the Bauerfeind Performance Center Website for more information at http://raisingyourpotential.com.
Tennis players place a high emphasis on, "feel" of their racquet during play. While it is important to become comfortable with the way you feel the racquet in your hand, there is more to choosing a tennis racquet than just taking a few practice swings with every racket in the store. There are several important variables to consider when choosing a tennis raquet. The right combination of size and balance of the racquet, string type and tension can ensure sustained play without causing tennis injuries.
Start by realistically evaluating your skill level before choosing a tennis racquet. While we all like to imagine that with a little practice and maybe the right racquet, we can also play like Rafael Nadal or Serena Williams. If we choose their tennis racquet, we will be one step closer to their level of play, right? Wrong. The number one mistake my clients make when choosing a tennis racquet is to base their choice on a tennis player they love. Consider your own strengths and weaknesses and base your choice on how you play now, not what you hope you play like in the future.
The first step in choosing a tennis racquet is to choose the size of your tennis racquet head. Elite players are capable of hitting the ball in the middle of the strings most of the time, so they do not, require a large head size. Less experienced players, or players prone to tennis elbow, will benefit from a racquet with a larger head size. This type of racquet has a larger sweet spot and provides the benefit of reducing the shock transmitted to your body.
Tennis racquet head size is also linked to weight distribution or balance of the racquet. Exceptions exist, but generally speaking, a racquet with a larger head size will be a head-heavy racquet while the smaller racquet will be head-light. Head-heavy racquets are better for the less experienced players because their weight helps generate more power on impact. Head-light racquets are more desirable for experienced players who have good strength and biomechanics so that they can utilize their own power and retain more control over the ball.
Three main types of strings to consider are, in order to increase stiffness, natural gut, nylon and polyester. Stiff strings transmit more vibration to hands and arms, so tennis players prone to upper extremity injuries are better off using natural gut or multifilament strings that help dampen vibrations in the strings. Many players like polyester strings because they are stiffer and players feel they can hit the ball harder with them. However, I have had many patients who simply change their strings to natural gut from polyester and this alone allowed them to break their cycle of recurring bouts of tennis elbow.
Finally, consider the string tension when choosing a tennis racquet. You should check the appropriate tension range corresponding to your particular racquet. However, you can still customize a tennis racket to your unique needs. Lower tension gives the player a bit more power but less control, while higher tension gives a slightly better control but less power. Here again, I make recommendations based on skill level. Less experienced players do not have the skills to control their racquets well and generally will benefit from slightly increased power. The reverse is true for the more experienced players.
Overall, the point I want to make here is that the racquet brand you select is less important than the type of racquet you choose and how you choose to string it. Modern frames are made of graphite and each manufacturer will have slightly different angles that they use to differentiate themselves from competition, but the differences can be debated and really subject to individual preferences. What each manufacturer will have in common is that they have different head size racquets, racquet balance, and stringing options to choose from that will allow you to adjust the points outlined above.
Here at the Bauerfeind Performance Center we carry Wilson tennis racquets and strings. Not only can we help you with choosing a tennis racquet, that's the exact fit, but we can even string it for you on-site and get you the correct grips and shoes to minimize your risk of tennis injuries and raise your potential.
Article Summary:
Choosing a Tennis Racquet that’s the right head size and string for your skill level can boost your performance on the court and help prevent tennis injuries. If you’ve already experienced a condition like Tennis Elbow, you can help alleviate your symptoms by choosing the right tennis racquet.
Resource Box:
Trina Rowe is Doctor of Physical Therapy (DPT), a Sports Clinical Specialist (SCS) and a Certified Strength and Conditioning Specialist (CSCS). Trina is part of the physical therapy staff at the Santa Monica, CA Bauerfeind Performance Center. If you are in the Los Angeles area, you can visit the Bauerfeind Performance Center to receive expert advice on choosing a tennis racquet that’s right for you. Visit the Bauerfeind Performance Center Website for more information at http://raisingyourpotential.com.
Sunday, November 6, 2011
Use Max Heart Rate Training to Maximize Your Fitness Results
Want to get the most out of your cardiovascular training program? Don’t just train harder, train smarter with max heart rate training. Knowing your max heart rate and working within targeted heart rate zones is the way to get the most out of your training, bar none.
I recommend investing in a heart rate monitor for accurate heart rate training. All the bells and whistles are useful but a simple heart rate monitor will do for most cardiovascular training programs. Once you have this vital piece of equipment you’ll need to calculate your max heart rate before you get started with your training. To find this, just use the following formula.
220-age= max heart rate
Now, use the number to calculate your ranges for different heart rate zones. Here is a rundown of the different heart rate training zones.
Heart Rate Zone 1
Intensity: Very Low
% Max Heart Rate: 50%-60%
Zone 1 workouts are achieved by walking briskly. This is generally the intensity level used for warming up and cooling down. Train at this level if you are just beginning a cardiovascular training program for the first time, or have a history of heart problems.
Heart Rate Zone 2
Intensity: Low
% Max Heart Rate: 60-70%
Relatively low level of heart rate training that is used for endurance workouts and is achieved by jogging slowly. Zone 2 is often called the “fat burning zone” because it is in this zone that your body releases fat from cells to be used as fuel for your workout.
Heart Rate Zone 3
Intensity: Moderate
Max Heart Rate: 70%-80%
Heart rate training in zone 3 improves fitness by increasing lung capacity, size of blood vessels, and strength of your heart so that you can exercise longer before experiencing fatigue. This level of intensity is reached by running easily. In Zone 3 you are utilizing a 50-50 ratio of fats and carbohydrates to fuel your workouts.
Heart Rate Zone 4
Intensity: High
% Max Heart Rate: 80%-90%
Zone 4 is reached by running hard. At these heart rates, your heart cannot pump enough blood and oxygen to fully supply the exercising muscles so they switch from aerobic to anaerobic energy source. Training at or slightly below this pace teaches your body to “recycle” the lactic acid created during the high intensity workout.
Heart Rate Zone 5
Intensity: Very High
% Max Heart Rate: 90%-100%
This is the equivalent a maximal running effort and can only be maintained for brief periods of time. Typically Zone 5 heart rate training is utilized mostly during interval cardiovascular training programs.
Getting a heart rate monitor and simply being aware of your heart rate and what heart rate zone(s) you are training in, can improve your workouts significantly.
Resource Box:
Trina Rowe is Doctor of Physical Therapy (DPT), a Sports Clinical Specialist (SCS) and a Certified Strength and Conditioning Specialist (CSCS). Trina is part of the physical therapy staff at the Santa Monica, CA Bauerfeind Performance Center. If you are in the Los Angeles area, you can visit the Bauerfeind Performance Center to be matched with a Polar Heart Rate Monitor and a detailed cardiovascular training program. Visit the Bauerfeind Performance Center Website for more information at http://raisingyourpotential.com.
I recommend investing in a heart rate monitor for accurate heart rate training. All the bells and whistles are useful but a simple heart rate monitor will do for most cardiovascular training programs. Once you have this vital piece of equipment you’ll need to calculate your max heart rate before you get started with your training. To find this, just use the following formula.
220-age= max heart rate
Now, use the number to calculate your ranges for different heart rate zones. Here is a rundown of the different heart rate training zones.
Heart Rate Zone 1
Intensity: Very Low
% Max Heart Rate: 50%-60%
Zone 1 workouts are achieved by walking briskly. This is generally the intensity level used for warming up and cooling down. Train at this level if you are just beginning a cardiovascular training program for the first time, or have a history of heart problems.
Heart Rate Zone 2
Intensity: Low
% Max Heart Rate: 60-70%
Relatively low level of heart rate training that is used for endurance workouts and is achieved by jogging slowly. Zone 2 is often called the “fat burning zone” because it is in this zone that your body releases fat from cells to be used as fuel for your workout.
Heart Rate Zone 3
Intensity: Moderate
Max Heart Rate: 70%-80%
Heart rate training in zone 3 improves fitness by increasing lung capacity, size of blood vessels, and strength of your heart so that you can exercise longer before experiencing fatigue. This level of intensity is reached by running easily. In Zone 3 you are utilizing a 50-50 ratio of fats and carbohydrates to fuel your workouts.
Heart Rate Zone 4
Intensity: High
% Max Heart Rate: 80%-90%
Zone 4 is reached by running hard. At these heart rates, your heart cannot pump enough blood and oxygen to fully supply the exercising muscles so they switch from aerobic to anaerobic energy source. Training at or slightly below this pace teaches your body to “recycle” the lactic acid created during the high intensity workout.
Heart Rate Zone 5
Intensity: Very High
% Max Heart Rate: 90%-100%
This is the equivalent a maximal running effort and can only be maintained for brief periods of time. Typically Zone 5 heart rate training is utilized mostly during interval cardiovascular training programs.
Getting a heart rate monitor and simply being aware of your heart rate and what heart rate zone(s) you are training in, can improve your workouts significantly.
Resource Box:
Trina Rowe is Doctor of Physical Therapy (DPT), a Sports Clinical Specialist (SCS) and a Certified Strength and Conditioning Specialist (CSCS). Trina is part of the physical therapy staff at the Santa Monica, CA Bauerfeind Performance Center. If you are in the Los Angeles area, you can visit the Bauerfeind Performance Center to be matched with a Polar Heart Rate Monitor and a detailed cardiovascular training program. Visit the Bauerfeind Performance Center Website for more information at http://raisingyourpotential.com.
Six Sports Injury Prevention Tips You Should Know
No matter how hard you may try to avoid them, there is always a risk of sports injury. And the more contact in a sport, the greater the risk of injury. Now, this doesn't mean that non-contact sports don't have injury risks at all. In fact, the most frequent sports injuries athletes and active adults suffer are due to overuse.
Some of the most common sports injuries occur to muscles, tendons (which connect our muscles to our bones) and ligaments (which connect our bones together). And the most frequent sports injuries are usually sprains (ligament injury) and strains (muscle injury) caused when an abnormal amount of stress is placed on tendons, joints, bones and muscle.
So as an active adult, how do you avoid sports injuries? While there's no simple answer, there are several steps you can take to reduce your risk of a ligament or tendon injury no matter what sport or activity you choose:
1. Strengthen your muscles - and not just the muscles you “think” you use in your sport. A balanced conditioning program exercises the entire body, so the proper muscles, tendons and ligaments support every movement you make. For example, in Basketball, it’s not just the lower body muscles that are used; building a strong core and upper body will not only help you avoid a tendon or ligament injury, but also add more power and control to your game.
2. Increase your flexibility - Stretching both before and after activity is vital to improving your flexibility and keeping your body in proper shape for activity. As with strength training, stretching should cover all parts of the body, with an emphasis on the muscle groups being used for your sport. Without proper stretching, tendon and ligament injury can occur more frequently.
And be sure to relax while stretching to not only perform your stretches properly but also to be sure not to hurt yourself. While stretching, breathe in a normal, calm and relaxed fashion - holding your breath means you’re tense and that defeats the whole purpose of stretching, which is to relax your muscles and prepare them for activity. A routine stretching regimen is a great way to reduce your risk of sports injury.
3. Use the proper technique - No matter what sport you play, if your body is not moving in the proper form, you’re putting yourself at a higher risk for a sports injury. Proper sports biomechanics are crucial to not only performing at a high level, but also to make sure the body is moving properly and all of the joints and muscles are in alignment. For example, if you adjusted your golf swing to keep from slicing, but it put tremendous strain on your lower back, the likelihood of developing long-term sports injuries is high. Developing a tendon or ligament injury is not worth a few extra strokes!
4. Wear the proper equipment - and make sure it fits you. If you're involved in a contact sport, you should wear the appropriate and properly fitted protective gear, including upper and lower body pads, a helmet, mouthpiece, face shield and/or eyewear. And always be aware that protective gear will not protect you from performing more dangerous or risky activities. Proper protective gear is one of the easiest things you can do to prevent sports injuries.
5. Take some time off - It's smart to have at least one day off per week to allow the body time to recover. Many sports injuries occur when your body is tired and you're continuing to push hard, so giving your ligaments, tendons and muscles the time to rest and recharge is crucial to avoiding sports injuries.
6. Stop your activity if you feel pain- The idea of “playing through pain” may work for professional athletes, but it’s not so smart for weekend warriors and active adults. If you feel recurring pain in a joint area or muscle, take time off from your sport and let your body heal. Visit a professional who can provide an accurate analysis and diagnosis of what may be causing the pain, and offer solutions that are best suited for your body, activity level and performance goals.
Resource Box:
For more information on how you can prevent sports injury and improve your performance, visit the Bauerfeind Performance Center in Santa Monica, CA. The new Bauerfeind Performance Center is helping athletes raise their potential throughout the Los Angeles area. Discover more tips at http://www.raisingyourpotential.com.
Some of the most common sports injuries occur to muscles, tendons (which connect our muscles to our bones) and ligaments (which connect our bones together). And the most frequent sports injuries are usually sprains (ligament injury) and strains (muscle injury) caused when an abnormal amount of stress is placed on tendons, joints, bones and muscle.
So as an active adult, how do you avoid sports injuries? While there's no simple answer, there are several steps you can take to reduce your risk of a ligament or tendon injury no matter what sport or activity you choose:
1. Strengthen your muscles - and not just the muscles you “think” you use in your sport. A balanced conditioning program exercises the entire body, so the proper muscles, tendons and ligaments support every movement you make. For example, in Basketball, it’s not just the lower body muscles that are used; building a strong core and upper body will not only help you avoid a tendon or ligament injury, but also add more power and control to your game.
2. Increase your flexibility - Stretching both before and after activity is vital to improving your flexibility and keeping your body in proper shape for activity. As with strength training, stretching should cover all parts of the body, with an emphasis on the muscle groups being used for your sport. Without proper stretching, tendon and ligament injury can occur more frequently.
And be sure to relax while stretching to not only perform your stretches properly but also to be sure not to hurt yourself. While stretching, breathe in a normal, calm and relaxed fashion - holding your breath means you’re tense and that defeats the whole purpose of stretching, which is to relax your muscles and prepare them for activity. A routine stretching regimen is a great way to reduce your risk of sports injury.
3. Use the proper technique - No matter what sport you play, if your body is not moving in the proper form, you’re putting yourself at a higher risk for a sports injury. Proper sports biomechanics are crucial to not only performing at a high level, but also to make sure the body is moving properly and all of the joints and muscles are in alignment. For example, if you adjusted your golf swing to keep from slicing, but it put tremendous strain on your lower back, the likelihood of developing long-term sports injuries is high. Developing a tendon or ligament injury is not worth a few extra strokes!
4. Wear the proper equipment - and make sure it fits you. If you're involved in a contact sport, you should wear the appropriate and properly fitted protective gear, including upper and lower body pads, a helmet, mouthpiece, face shield and/or eyewear. And always be aware that protective gear will not protect you from performing more dangerous or risky activities. Proper protective gear is one of the easiest things you can do to prevent sports injuries.
5. Take some time off - It's smart to have at least one day off per week to allow the body time to recover. Many sports injuries occur when your body is tired and you're continuing to push hard, so giving your ligaments, tendons and muscles the time to rest and recharge is crucial to avoiding sports injuries.
6. Stop your activity if you feel pain- The idea of “playing through pain” may work for professional athletes, but it’s not so smart for weekend warriors and active adults. If you feel recurring pain in a joint area or muscle, take time off from your sport and let your body heal. Visit a professional who can provide an accurate analysis and diagnosis of what may be causing the pain, and offer solutions that are best suited for your body, activity level and performance goals.
Resource Box:
For more information on how you can prevent sports injury and improve your performance, visit the Bauerfeind Performance Center in Santa Monica, CA. The new Bauerfeind Performance Center is helping athletes raise their potential throughout the Los Angeles area. Discover more tips at http://www.raisingyourpotential.com.
Thursday, October 6, 2011
Your Best Treatment for Tennis Elbow Pain
Tennis Elbow is a common sports injury---even among non-players. It causes pain that limits your ability to play sports, or even do normal daily activities in some cases. Despite the fact that Tennis Elbow is a common problem, very few of my clients really understand what it is or what the proper sports therapy is for this condition.
Tennis elbow, known properly as lateral epicondylitis, is inflammation and pain of the lateral forearm near the elbow. In some cases, tearing of the muscle actually occurs from a sports injury. Lateral epicondylitis usually results from overuse of the extensor muscles that insert onto the lateral epicondyle. A commonly implicated muscle is the extensor carpi radialis.
Despite the location of the pain being at the elbow, lateral epicondylitis is mostly influenced by what is going on at the wrist. The muscles that attach to the lateral epicondyle extend the wrist (like on a backswing in tennis) and assist with turning of the hand (like when turning a door knob). They also function to stabilize the wrist during times when and external force is acting on the wrist but the wrist itself is not moving.
The first sports therapy treatment for Tennis Elbow pain you should perform is to rest the muscles of your forearm and ice the area to decrease inflammation. Identify the activity that brought the elbow pain on (it is usually a sports injury caused from a repetitive motion like a tennis swing---hence the name), and avoid that activity until the pain resolves.
The next treatment for Tennis Elbow you should perform is to stretch the muscles—gently. Extend your arm straight out in front of you and bend your wrist so that your fingers point straight down. Use your opposite hand to apply pressure and push the fingers of your extended arm toward your body. Hold for 30 seconds x 3 on each side. Don’t be overly aggressive the sports therapy in the beginning or you may further damage tissue that is already irritated.
Long-term sports therapy of this issue is important to prevent return of Tennis Elbow pain. Strengthening of forearm muscles can increase their tolerance to activity and make them less susceptible to sports injury. Consider wrist extension curls with a 1-2# weight or theraband resistance.
A Bauerfeind brace like the Epitrain can be another effective sports therapy treatment for Tennis Elbow. The brace will support the joint and minimize impact of forces on the joint. Also look at your swing form if you notice recurrent bouts of elbow pain. It may be worthwhile to consult with a tennis pro who can evaluate your technique and suggest modifications that will improve your swing mechanics.
Finally, don’t neglect the important role that your equipment plays in managing lateral epicondylitis and avoiding sports injury. I recommend that my patients who play tennis modify their racquet type, string type and string tension to decrease the amount of force transferred from the racquet to the arm. Racquets with vibration dampening technology built in are a good foundation piece. Combine that with either natural gut or multifilament synthetic strings strung at the lower end of the tension range of your racquet to minimize impact forces on the arm and reduce the risk of sports injury. Avoid polyester strings at all costs if you are injured because though they perform well they are bad news for people with Tennis Elbow or shoulder pain.
For best results, take a multifaceted approach with treatment for tennis elbow. Rest is important but you shouldn’t expect the problem to go a way permanently if you don’t treat the underlying causes of this sports injury. When in doubt, seek advice from a medical professional trained in sports therapy.
Article Summary: Dr. Trina Rowe describes the causes and symptoms of Tennis Elbow to help you reduce the risk of this common sports injury. With proper sports therapy, medical aids and improved sports equipment, you can alleviate this painful condition.
Resource Box:
Trina Rowe is Doctor of Physical Therapy (DPT), a Sports Clinical Specialist (SCS) and a Certified Strength and Conditioning Specialist (CSCS). Trina is part of the physical therapy staff at theSanta Monica , CA
Trina Rowe is Doctor of Physical Therapy (DPT), a Sports Clinical Specialist (SCS) and a Certified Strength and Conditioning Specialist (CSCS). Trina is part of the physical therapy staff at the
Keep a Balanced Exercise Program to Maintain Fitness
A well thought out exercise program and proper nutrition equals being physically sound and healthy. Sounds simple enough, right? But how do I start? And what type of exercise program is really best for me, based on my age, body shape and size, abilities and time constraints? And how do I know if I’m making progress?
While that can be a lot to digest at once, the path to good fitness and health doesn’t have to be complicated and difficult to travel. With the proper guidance, exercise plan and the right equipment, anyone can find their own way to fitness and health.
First, there’s one key point we’d like to make - the difference between “physical activity” and “exercise.” Physical activity is simply any movement that uses energy. Walking up stairs, lifting boxes, folding laundry are all movements that use energy and involve different parts of the body.
Exercise is defined as “physical activity that is structured and done at a specific intensity for a length of time.” We engage in exercise for fitness and health benefits, to improve some components of our physical well-being - cardiovascular endurance, muscle strength or endurance, flexibility, body composition, etc.
A proper exercise program combines aerobic activity and strength training with stretching. The American College
A fitness program that includes regular exercise and increased physical activity, can add years to your life and life to your years. But proper exercise is most important to fitness and health and a well-balanced body. Many people are looking specifically at changing their eating habits to lose weight and get in shape, but that’s only half the battle. In order to get the maximum benefits from a healthier diet, an exercise program needs to be developed and followed as well.
Some of the benefits of both Aerobic and Strength exercise include:
Aerobic Exercise
- Increases the level of oxygen to the lungs and bloodstream.
- Improved fitness and health with decreased blood pressure.
- Increases immunity to disease, by circulating and draining the fluids in the lymphatic system.
- Lessens our body’s fat stores because they are being used to fuel our activity level.
- Strengthens and builds up the heart muscle and our bones.
- Improves the endurance level of the cardiovascular system.
- Helps to detoxify the skin due to the promotion of sweating.
- Conditions the lungs so they’re better able to handle everyday activity.
- Improves the flexibility and strength of muscles throughout the body.
- Decreases the risk for developing heart disease.
- May help with the alleviation of stress and improve our overall mood.
Strength Training
- Increases our body’s bone density and strength.
- Helps to develop tendon and ligament strength.
- Helps to intensify our body’s fat weight loss process.
- Increases the body’s metabolism and overall fitness and health.
- Boosts our body’s stamina, energy and endurance.
- Helps increase the body’s coordination and balance.
- Gives our body greater muscle strength, tone and firmness.
As you can see, an exercise program is good for your overall fitness and health in so many ways. And if you’re trying to lose weight, exercise raises your metabolism, which allows your body to burn fat instead of storing it. If the activity level is maintained, this will help you keep your weight under control. Getting in at least some form of exercise every day is an important part of everyone’s path to fitness and health, and your well-being.
Resource Box:
For more information on how you can develop your own exerciseprogram, visit the Bauerfeind Performance Center in Santa Monica , CA Bauerfeind Performance Center is helping athletes raise their potential throughout the Los Angeles
Maintain Your Exercise Routine with Nine Training Tips
At the Bauerfeind Performance Center
Training Tips that help you stay motivated can keep you active and healthy for many years. The more you learn about how your body works and how to stick with an exercise plan, the sooner you will see results and greater benefits. And those tangible results are often the greatest motivator of all.
Here are some basic training tips to keep you on course with your exercise plan and your journey toward a healthy, active and pain-free life…
Training Tip #1: Set Achievable Goals
Having personal goals is great for motivation; whether it's to lose ten pounds before the summer or race in your first marathon, goals give us a tangible target to aim for. But to really see progress, it’s important to break your goals down into smaller more manageable chunks, and reward yourself each time you reach a target in your exercise plan.
Training Tip #2: Monitor Your Progress
Many people keep a training log or journal as a way to track progress in their exercise routine. It is also a great motivator on the days when you are not feeling like sticking to the exercise plan. A fitness journal will remind you of your efforts to date and encourage you to not let all that valuable time and energy you’ve put in go to waste.
Training Tip #3: Exercise with a Partner
Having a partner to join you in your exercise routine is a fantastic motivator. It's more fun to workout with a friend, he or she often helps to push you, and on days when you just don't feel like sticking to the exercise plan, it's much harder to bail out knowing that someone else is depending on you.
Training Tip #4: Play Your Favorite Music
If you enjoy listening to music, using it as part of your exercise routine can be a huge boost. Research has shown that listening to music while exercising can help you push harder and enjoy your workout more. With all of the great technology and portable gadgets available today, there are dozens of options to play music during your exercise routine. Create your own fitness playlist and tune-in to whatever sounds get you moving.
Training Tip #5: Visualize Your Success
One of the secrets elite athletes use is visualizing themselves achieving success, winning races, etc. Their mind then directs their behavior towards achieving those goals. Picture yourself the way you want to be - how you’ll look when you've lost ten pounds, how it feels to finish your first marathon, etc. Visualize this when you wake up in the morning, throughout the day, and just before you fall asleep at night. By training your body through the mind, you'll soon be on your way to realizing that vision.
Training Tip #6: Make Exercise a Part of Your Daily Life
You wake up, you get dressed, you eat, you go to work, you exercise. Make your exercise plan a part of your weekly schedule rather than something you squeeze in if you have the time. But if you do miss a day in your exercise routine…
Training Tip #7: Don't Feel Guilty
If you miss a workout, don't stress out - it happens to everyone. We all lead busy lives and sometimes have higher priorities to deal with on a given day. Simply get back into your exercise program the next day or as soon as you can. However, if you find yourself regularly missing days in your exercise routine, then take a step back to figure out why: Are the times inconvenient? Have you set unrealistic goals? Have you chosen fitness activities you really don't enjoy? Sometimes a simple change to your exercise plan is all it takes to get you back on track with your exercise routine.
Training Tip #8: Add Variety To Your Program
It’s common for even the most active people to get bored with their chosen fitness activity. Putting some variety in your exercise plan not only makes it more fun, but also works different parts of the body so you progress faster. Do a variety of workouts and activities to keep your mind and your body fresh.
Training Tip #9: Do Something - Anything!
Every little bit helps, so even if you don't have time for an hour's workout at the end of the day, you can find ways to fit things in throughout the day: Walk or bike to work, take the stairs instead of the elevator, stretch at your desk, etc. If your goal is to exercise at least three times per week, just remember that even going twice a week is infinitely better than not going at all.
Finding the perfect balance of what you enjoy, what gives you the best health benefits and puts the least amount of wear-and-tear on your body, is the goal of your exercise plan. And staying excited and motivated to be healthy is the key to making it all happen. Our motto at Bauerfeind is “Motion is Life” – now get out there and start moving!
Resource Box:
Need help working out an effectiveexercise plan? Visit us at the Bauerfeind Performance Center in Santa Monica , CA Bauerfeind Performance Center is helping athletes raise their potential throughout the Los Angeles
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