Wimbledon 2016 - Progress physiotherapist looks at common tennis elbow and other tips

It’s Wimbledon again and we naturally get inspired to get out there and start smashing winners!  If we don’t do this on a regular basis though, our over-enthusiasm could just lead to muscle and joint injuries.

The most common of these is ‘Tennis Elbow’, which as some of you might have discovered does not necessarily involve tennis! This is a pain on the outside of the elbow and is usually associated with overuse, resulting in a painful tendon. Other injuries may involve the shoulder, knee and ankle.
How do we avoid these and enjoy our court time?

The most effective way to do this to do a warm-up that involves the movements that you are going to be performing when you play; avoid deep, sustained stretching as there is now evidence suggesting that not only does this not reduce the risk of injury, but it may also reduce your chance of playing well.

The warm-up should start with light jogging followed by brisker sprints. Shoulder movements overhead, across the chest and ‘windmills’ will help prepare your shoulders. You’re now ready to hit some ground strokes and start moving around the court. Finally, practice your serve with increasing speed and power as you warm-up.

Ok, you’re ready to go. Don’t forget to stay hydrated through your match, not only will you feel fresher, you will reduce your risk of injury and your focus and concentration will last longer.
Enjoy your game!

If you are looking to get back on the court sooner, please contact us on 01223 200580 or email info@progresshealth.co.uk

Post race/run tips

Progress - Post race/run tips. Top tips for immediately after your run 

• Take advantage of a quick massage today

• Try using ice to massage any sore areas or an ice bath at home

• Drink lots of fluids, especially ones rich in electrolytes such as orange juice or tomato juice (now is the time for electrolyte drinks vs during the race)

• Try to drink at least 180-250mls of water every 1-2 hours

• Eat something as soon as you can - most glycogen energy stores are replaced more effectively eating within 1-2 hours post exercise.

 Top tips for the following dayYou will be sore - try to keep moving to aid the circulation and reduce stiffness; aim to do a walk or light swim in the afternoon for 20 minutes

• Eat - replenish those energy stores!! Eat well balanced meals with 50-60% complex carbohydrates to replenish the body's energy stores. Take in adequate protein to repair any tissue damage

• A long soak in the tub is ‘OK’ today, but ice baths thereafter will aid recovery more for your muscles

• Rest and get to bed early

 Stiffness and soreness-when to seek helpDeveloping stiff and sore muscles after a hard run is normal and is due to a buildup of lactic acid in your muscles. This is called delayed onset of muscle soreness (DOMS).

• Listen to your body - over the course of a few days post run, these aches and pains should slowly subside and can be aided by light stretching, sports massage, ice baths and low intensity jogs

• Seek expert physio help if after a few days the aches and pains do not seem to be subsiding or are increasing

 Planning the next raceAfter you've completed this event, try to think about your running in terms of a reverse taper. It is recommended to take 2-3 days off during the last week leading up to your run, so do the same thing the week after.
Then, if you are an experienced runner, start doing whatever feels good, but even the most seasoned of runners probably won't be ready for a long run right away.
Beginners, if you have been bitten by the running bug, start looking for your next race, but give yourself enough time to recover from this one.  Be careful to build up your training intensity and mileage steadily. If in doubt seek expert advice. If you have any questions regarding the above please contact our team on 01223 200580

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4 time Ironman champion Lucy Gossage takes to Alter G at Spire Cambridge Lea 

This month local Cambridge triathlete dropped into Progress Physiotherapy Center at Spire Cambridge Lea to use our Alter G treadmill to help her in her final stages of her recovery after injury at the end of this years season. Lucy said "I feel so lucky to have been given the opportunity to use the Alter G to gradually build up my running over 10 days or so. Rather than rushing things I could test out my injury by gradually increasing the % body weight i was running. And that meant that my fourth run on the road was a pain free half-marathon (albeit a slow one!)'