Do you feel pain in your elbow when gripping, twisting or lifting objects, or using your arm? This may be due to an overuse injury to one of the tendons in your elbow, known as lateral or medial elbow tendinopathy, or more commonly tennis elbow or golfer’s elbow.
Who is affected by tennis elbow and golfer’s elbow?
Both men and women can be affected by tennis elbow and golfer’s elbow. These conditions commonly affect those between the ages of 30 and 50. It is most common to experience tennis elbow and golfer’s elbow in the dominant arm, especially if your work or recreational activities involve repetitive and forceful use of your hand, wrist, and elbow.
What causes tennis elbow and golfer’s elbow?
Tennis elbow and golfer’s elbow can be debilitating conditions that can affect anyone, not just athletes. They usually occur when the muscles and tendons that attach to the elbow become irritated, causing pain and discomfort. While these conditions are commonly associated with sports, there are many causes that can contribute to their development, including the kind of activity you do, your strength and flexibility, and your general health.
Your physiotherapist will help to identify the most likely causes by asking you questions about your condition and lifestyle.
How can physiotherapy help with tennis elbow and golfer’s elbow?
First, your physiotherapist will help to correctly diagnose your condition and rule out other causes such as osteoarthritis, nerve entrapment and referred pain from your neck. Your assessment may also include testing your elbow range of movement and muscle strength, which will help them develop a personalised treatment plan for your elbow pain.
Your physiotherapist may use a variety of techniques such as massage, mobilisation, and dry needling to help relax the muscles in the forearm and relieve your pain. They can also use taping techniques and fit braces to help support your elbow so you can continue with your daily activities without exacerbating your condition.
Finally, your physiotherapist will also teach you targeted exercises to stretch and strengthen the areas of your body that are contributing to the problem. These can be as far away as the shoulder or lower back!
How long does it take to get better from tennis elbow and golfer’s elbow?
While the recovery time can vary depending on the severity of your condition and the treatment you receive, most people can expect to see improvements within 6 and 12 weeks. During this time, your physiotherapist will work with you to reduce your symptoms and gradually increase your activity level to ensure a safe and speedy recovery.
If you’d like to meet with one of our physiotherapists to discuss about your elbow, you can book an appointment online.
In a world that constantly emphasizes the importance of physical fitness and well-being, finding the most effective exercise regimen can be a challenging task. While cardiovascular workouts often steal the limelight, it's essential not to overlook the incredible benefits of resistance exercise. This type of training involves working against a force, such as lifting weights or using resistance bands, to strengthen and tone muscles. In this blog post, we will explore the numerous advantages of incorporating resistance exercise into your fitness routine.
Build Muscle Strength and Endurance:
One of the primary benefits of resistance exercise is its ability to build muscle strength and endurance. By consistently challenging your muscles with resistance, you stimulate the growth of muscle fibres. Over time, this leads to increased muscle strength and the ability to perform daily activities with ease. Whether it's lifting groceries, playing sports, or carrying your children, resistance exercise prepares your muscles to handle these tasks more effectively.
Enhances Bone Density
Resistance exercise not only strengthens muscles but also improves bone density. This is especially important for individuals at risk of osteoporosis, a condition characterized by reduced bone mass and increased fracture risk. The stress applied to the bones during resistance training stimulates the production of new bone tissue, leading to increased bone mineral density. Stronger bones contribute to improved posture, better balance, and reduced risk of fractures and injuries.
The pelvic floor muscles are situated at the base of the pelvis. They attach from the pubic bone at the front to the coccyx at the back, in a hammock-like formation. The pelvic floor muscles consist of both a superficial and deep layer.
When you activate your pelvic floor, you are squeezing both layers. The first part is where you squeeze like you’re trying to stop the flow of wind and urine (superficial), the second part is where you lift up like you’re about to lift up an imaginary tampon (deep).
The pelvic floor muscles are responsible for:
· Supporting the pelvic organs (bladder, uterus, rectum)
· Relaxing to expel urine, wind & faeces
· Contracting to hold in urine, wind & faeces
· Aiding in sexual function
· Working with deep core muscles to support the pressure in the abdominal cavity
What is a tension headache?
Tension headaches are headaches caused by tension in the muscles and joints of your neck and upper back. These headaches usually involve dull pain that wraps around the head. They can also include different patterns of pain in the head and neck, as well as symptoms like dizziness and nausea.