June 2006 - Spring / Summer Newsletter Feature
Happy Spring & Summer
A few "Tips" and news from Royal Centre Physiotherapy
WALK / RUN / HIKE:
Feel stronger and faster this summer ... while staying light on your feet!!
With the warmer weather upon us, and a multitude of running and hiking events to choose from each week, it’s the time of year when everyone tends to increase their activity mileage. In order to avoid injury however, there are some important considerations to be made.
Studies show that high mileage and poor foot biomechanics relates to an increased incidence of injury. Such things as proper footwear, custom prescription orthotics, and use of sound training principles can address these factors.
Ultimately you are running with the feet your parents gave you. 85% of us do not have ideal foot functioning. Not only may you suffer from a variety of foot and ankle pain, but these poor gait biomechanics can often lead to tight and overused hamstring and buttock muscles which may leads to knee, hip and low back pain.
EARLY TREATMENT can prevent a small pain becoming a debilitating condition.
A professional assessment of your movement mechanics and well as recommendations for your stretching/strengthening exercises, is valuable to help keep you pain-free and "light" on your feet! Call us for an appointment now. 604-682-6886
What is TENNIS ELBOW ?
(known to us as "lateral epicondylitis")
One of the most common sites of pain that we see as physiotherapists is in the elbow area. The outside "lateral" pain is usually "tennis elbow", where the inside or "medial" pain is usually "golfer's elbow". This is not always the case, and in many cases, elbow and forearm pain is "referred" down from the neck and top of your shoulder (ie: a nerve root "impingement" is actually causing referred symptomsof pain into the arm). While the "tennis elbow" pain is caused from excessive muscular strain/ attachment inflammation during the tennis game,.. it can also be brought on during a golf game, painting, and even office work such as filing or excessive keyboarding (usually in non-ergonomic friendly positions!).
Management tips:
- Rest and ice: ice is applied directly on the painful area for 15 to 20 mins per day (more effective later in the day or after activity).
- Stretching: This is essential to decrease muscle tension and shortening of the tendon (which often caused the excessive "pull" and inflammation in the first place)... Starting off gently is essential... and stretching regulary for "prevention" of recurrance is also recommended.
- Bracing: Use of an elbow or "epicondylitis" strap around the bulkiest part of your forearm, distributes the force of the muscle pull on the painful attachment of these muscles.
- Sport warm-up: rally with gentle/ short shots to warm up and gradually move back in the court to hit longer/stronger shots. A larger grip may also help to avoid a "tight" grip. Focus on generating power in your shots from your legs and your torso ("core"), keeping your wrists firm and neutral.
Hope this finds you well and having a great start to your summer days! ... Need help?
Call for a physiotherapy assessment today to help you with any pain or physical problem that is not going away!
604-682-6886
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