Fighting Fit Physiotherapy Nerang Gold Coast
Tennis Elbow What is it and how do we treat it

Tennis Elbow: not just for tennis players!

Tennis Elbow: What is it and how do we treat it?

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You might have heard of a problem called tennis elbow, is a painful condition affecting the outer part of the elbow.

Despite its name, it is not limited to tennis players and can affect anyone who engages in repetitive arm and wrist movements. In fact, other names for it are lateral epicondylitis or lateral epicondylalgia (just meaning pain on or around the lateral epicondyle of the elbow, see below pic).

In this blog, we will explore the how common it is, what causes it and various treatment options to help you understand and manage this challenging condition.

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How common is tennis elbow?

Lateral epicondylitis is a prevalent musculoskeletal condition, accounting for a significant number of elbow-related complaints.

It most commonly affects individuals between the ages of 30 to 50 years, with a slightly higher incidence in men. Occupations and activities that involve repetitive wrist extension and gripping are major risk factors, including carpenters, painters, plumbers, and, of course, tennis players.

 

What Causes Tennis Elbow?

The primary cause of lateral epicondylitis is overuse and repetitive strain on the extensor tendons of the forearm, leading to overload, thickening, microtears and degeneration.

These tendons attach to the lateral epicondyle, a bony prominence on the outer side of the elbow, and when subjected to repetitive stress, they become inflamed and painful.

Other contributing factors include poor technique during physical activities, inadequate warm-up, using improper equipment, and lack of adequate rest periods during repetitive tasks that allow the tendon to adapt to what you’re asking of it!

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Signs and Symptoms of tennis elbow:

 

The most common symptom of lateral epicondylitis is pain and tenderness on the outer aspect of the elbow.

 

This pain may radiate down the forearm, and individuals may experience weakness in gripping and difficulty in performing simple daily tasks. The pain is usually aggravated by activities that involve wrist extension, such as lifting objects, gripping tools, and shaking hands.

What is the Treatment for Tennis Elbow?

 

  • Rest and Activity Modification: The initial approach to managing lateral epicondylitis involves rest and avoiding activities that exacerbate the pain. Reducing or modifying repetitive movements can give the affected tendons time to settle.

 

  • Physiotherapy: A structured physiotherapy program strengthens the forearm muscles, improves the tendon capacity, eases the pain, and improves the function of the elbow and upper limb.

    We may choose to perform manual therapy, such as varying massage technique or dry needling. But always, we will prescribe exercise to alleviate pain, promote healing and importantly improve function!

 

  • Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): Over the counter NSAIDs can help manage pain and reduce inflammation in the affected area in an early, acute, reactive, or inflamed tendon. But usually less affective the longer you have had tendon pain, as inflammation is not the primary driver of pain in these cases, the weakness and deconditioning of the tendon is!

 

  • A de-loader Brace or Strap: Wearing a brace or forearm strap (like the one below) can provide short term relief to the tendon and alleviate some stress on it during daily activities while it is sore and angry. However, using these for long periods of time is not useful and will not fix the underlaying problem. So be warned!

 

 

  • Injections for tennis elbow: In more severe cases, a corticosteroid injection may be recommended to reduce inflammation and relieve pain around the tendon. However, these injections should be used judiciously due to potential side effects on the tendon structure with miss use.

 

Another form of injections is Platelet-Rich Plasma (PRP) Therapy. PRP injections can promote tissue healing and may be considered for resistant or recalcitrant cases of tennis elbow to allow us to effectively manage pain and get enough load into the tendon to promote an increase in load tolerance.

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In conclusion: Tennis elbow can be a challenging condition if you don’t do the right things for it.

However, with the right approach to treatment, individuals can find relief and recover! Early intervention, rest, physical therapy, proper ergonomic practices play, appropriate strength and tendon based exercises play crucial roles in managing this condition effectively.

If you or anyone you know may be suffering from Tennis Elbow, please contact us here at Fighting Fit Physiotherapy, we would love to help you out!

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Chris Pearson is an Associate Physiotherapist at Fighting Fit Physiotherapy. He has a special interest in adolescent sports injuries, ACL rehabilitation, and many sports injuries. He is the Gold Coast Suns Academy Physio managing their junior athletes injuries and performance.

Chris believes that success with patients comes from providing the patient with a correct diagnosis, education, management plan and progressive treatment to deliver the best result for them and their needs.

Unleashing the Power The Importance of Strength Training for Motocross Athletes

Strength Training for Motocross Athletes!

Unleashing the Power: The Importance of Strength Training for Motocross Athletes

Strength Training for Motocross Athletes

Motocross is both a physically and mentally challenging sport that demands a high level of skill and physical prowess.

 

While mastering bike skills and developing racing strategies are vital, many riders overlook the significance of strength training in enhancing their performance on the track.

 

In this blog, we will discuss the benefits of incorporating strength training in conjunction to bike training from amateur, pro to elite motocross athletes.

 

Enhancing Bike Control with Strength Training

Motocross requires riders to navigate through many unpredictable obstacles. From Braking and acceleration bumps, knuckles in up-ramps, ruts, sandy whoops or constantly changing track conditions.

 

Anything can change from lap to lap, moto to moto. The body is required to adjust and move with the bike through all of this.

 

Having a robust foundation of strength developed helps athletes maintain better body awareness, bike control and allows riders to react swiftly, maintain balance and control body posture and technique in high-pressure situations when the bike reacts to the track under you.

 

Next time your bike steps out, you have a moment or near miss, think “could have this been a result of my body not having the strong foundation to absorb and react to the bike”?

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Increasing Stamina and Endurance to Last Longer

Motocross is the most physically demanding sport in the world.  Moto’s lasting anywhere from 10 to 30 minutes.

 

Strength training not only builds absolute strength & power but also improves muscular and cardiovascular endurance.

 

Following a consistent strength and conditioning training program specifically targeted towards improving efficiency in movement will help athletes to sustain their energy levels for longer periods during races.

 

It also has significant effect on technique and skill execution on the bike. Being stronger allows you to hold the required technique for longer whether it be standing, driving out of a corner with the bike rather than against it, or getting out of the seat quicker to avoid the bumps and shock unloading.

 

Strength allows you to position your body optimally time and time again to work with the bike, rather than get tired and start working against it,

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Injury Prevention starts with a strong foundation!

Motocross is an inherently risky sport, and riders often face the possibility of injuries due to high-speed crashes and off’s!

 

But also many avoidable injuries, like knee injuries such as ACLs from getting lazy through a corner and dabbing your foot, can be reduced with being strong enough to hold that leg up every single corner.

 

Strength training plays a pivotal role in injury prevention by strengthening the muscles, tendons, and ligaments, making them more resilient to be able to withstand the forces experienced when on or when you come off the bike.

 

By targeting specific muscle groups and incorporating exercises that improve sport specific movements, athletes can reinforce their bodies against the stress, strains, forces and impacts commonly experienced on the track.

 

Did you know, a result of strength training is increased bone density? Kind of important to reduce the risk of fracture and time off the bike!

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Enhancing Power and Acceleration to Perform Better!

Motocross races often require rapid acceleration and quick bursts of power to overtake opponents and manoeuvre the bike around the track.

 

Strength training help athletes develop greater power and ability to quickly generate force. Not only that, it allows our body to more efficiently absorb forces so we do not tire as quickly resulting in technique break down.

 

Periodised strength training can significantly enhance the ability to launch the bike off jumps, land and absorb, and power through corners.

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Improving Reaction Time.

Strength training not only has the above physical benefits but also contribute to increase reaction time. The quicker you can produce force, the quicker the body can react to what happens underneath it.

 

If the bike kicks or steps out, the speed at which everything switches on, activates and stiffens to control your body position on the bike, the quicker it is under control and back on the throttle driving forward. This cuts lap times and allows you to go faster and faster. 

 

The ability to make quick decisions on the track is crucial in motocross, split-second decisions and reactions allow us to stay focused amidst the chaos can be the difference between victory and defeat.

 

While motocross may appear to be a predominantly skill-based sport, strength training offers a multitude of advantages that can significantly impact an athlete’s performance.

 

By incorporating strength training into your training regimen, motocross athletes can enhance bike control, increase stamina, prevent injuries, boost power and acceleration, and improve reaction time.

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“Better body control = better bike control!”

If you’re a motocross athlete and you’re not sure where to start with your training or you may be already doing strength work in the gym but lacking direction and not seeing the results…

Come and book a consultation with one of our Exercise Physiologists at Fighting Fit Physiotherapy and we’ll get you started in the right direction!

You will see why we have produced many of Australia’s best motocross riders such as Aaron Tanti, Nathan Crawford, Kaleb Barham, Dan Reardon, Ryan Alexanderson and have many up and coming male and female riders in progress!

As always stay Fighting Fit.

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Renae joined our Exercise Physiology team in 2021.

Having a long history in the health and fitness industry as well as growing up around all things exercise (her mum is also an Exercise Physiologist) this career runs in her blood.

Renae has a love of both strength and conditioning as well as pilates to help people over come injury, pain or health concerns.

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The Secret To Unlocking Lower Blood Pressure

Whats the secret to unlocking lower blood pressure?

Lower Blood Pressure

High blood pressure, also known as hypertension, is a widespread health concern affecting around 34% of adults in Australia. Left unmanaged, it can lead to severe complications such as heart disease, stroke, and kidney problems.

Luckily, we have access to numerous ways to maintain healthy blood pressure levels and lower our risk of all these complications, and one of the most effective and accessible methods is regular exercise.

In this blog, we will explore the relationship between exercise and blood pressure, uncovering the remarkable benefits that physical activity can provide for reducing blood pressure and a bit of an industry secret with reducing blood pressure in the short term.

So, what actually is high blood pressure?

Before delving into the benefits of exercise, let’s grasp the fundamentals of blood pressure.

  • Blood pressure refers to the force of our blood exerted on the walls of arteries as the heart pumps it throughout the body.
  • It is measured in millimetres of mercury (mmHg) and typically recorded as two numbers: systolic pressure over diastolic pressure (e.g., 120/80 mmHg). You’ve probably seen these numbers given to by your GP or another health professional before so it’s worth knowing.
  • The systolic pressure represents the force during your heartbeat, while diastolic pressure is the pressure in between our heart beats.

Most people with high blood pressure have been told to exercise to help with lowering blood pressure but what does it actually do?

Interestingly enough regular physical activity offers a huge range of advantages for overall health, and managing blood pressure is just one of them.

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Here are some reasons how different aspects of exercise help to lower blood pressure and improve our quality of life.

  1. Weight Management: Maintaining a healthy weight plays a crucial role in blood pressure regulation. Exercise aids in weight loss or weight maintenance which can help to improve in lowering your blood pressure with time
  2. Strengthening the Heart: Regular exercise strengthens the heart muscle, enabling it to pump blood more efficiently. A stronger heart can circulate blood with less effort, resulting in lower blood pressure.
  3. Promoting Vasodilation: Physical activity acts as a natural vasodilator that widens blood vessels. Vasodilation enhances blood flow and reduces resistance, leading to a decrease in blood pressure.
  4. Reducing Stress: Exercise is a natural stress reliever. It helps combat anxiety and promotes relaxation, reducing stress hormones such as cortisol. Lower stress levels contribute to a healthier blood pressure profile.
  5. Enhancing Insulin Sensitivity: Exercise improves insulin sensitivity, allowing cells to use glucose more effectively. Improved blood sugar regulation positively impacts blood pressure control.

So, what’s the secret to immediately reduce your blood pressure?

Something that isn’t spoken about much is the ability for exercise to immediately drop blood pressure as an acute effect straight after a session.

After an exercise session, it has been shown that blood pressure can reduce in a person for as long as 24 hours after the session itself is done!

Although blood pressure drops vary from person to person, it has become clear that we can use exercise sessions more frequently in our week to drop blood pressure.

Its just another strategy we as Exercise Physiologists use to manage someone blood pressure so that they can see lower blood pressure for most, if not all of the week.

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If you are unsure of what exercise will be good for lowering blood pressure or what frequency will be ideal for lowering your blood pressure in the week, get in touch with us here at Fighting Fit Physiotherapy as we have Exercise Physiologists who specialise in helping get that blood pressure lower for life!

We can assist you in getting you an individualised program that works for you and your needs.

What is the secret to living your best life with Type 2 Diabetes

The secret to living your best life with Type 2 Diabetes

What is the secret to living your best life with Type 2 Diabetes?

Type 2 Diabetes

Living with Type 2 Diabetes can present various challenges and is quickly becoming one of the fastest growing diseases in Australia.

But with the right knowledge and lifestyle choices, individuals can effectively manage and even prevent complications associated with this condition.

Currently in Australia 1.2 million (4.5%) people are living with Type 2 Diabetes and that is just the ones that are registered with the National Diabetes Services Scheme. So the figure is likely higher. This has increased from 2% in 2000 which is now more then doubled in 20+ years.

What’s worse is those living with Type 2 Diabetes are at risk of various other health complications as well. Some of these people don’t even know they are living with this condition, how scary!

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The main health complications of Type 2 Diabetes:

  1. Obesity
  2. Dyslipidaemia
  3. Hypertension
  4. Heart disease
  5. Kidney disease
  6. Mental health
  7. Sleep disorders
  8. Increased risk of cancer

 

Did you know there is a way to avoid the complications listed?

One of the most powerful tools we have to manage Diabetes and all of the health complications with it is regular physical exercise.

In this blog post, we will explore what Type 2 Diabetes is, its impact on health, and delve into the numerous benefits that exercise can provide for those affected by this condition.

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So, what is Type 2 Diabetes anyway?

Type 2 Diabetes is a metabolic disorder characterised by high blood sugar levels resulting from the body’s inability to properly utilise insulin for the body to use glucose as fuel.

Insulin is a hormone produced by the pancreas, responsible for regulating blood glucose levels. With the impaired ability for insulin to regulate our blood sugar levels, we begin to see all the complications that were listed previously arise.

Several factors contribute to the development of type 2 diabetes, including genetics, lifestyle choices, obesity, and sedentary habits.

So even if you don’t have Type 2 Diabetes, what I am going to talk about today can help to prevent the disease from occurring.

There are various interventions that need to be used including diet and medication but, one of the most effective ways to manage and even prevent this disease from even occurring is exercise.

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There are so many benefits to exercise the list goes on. Here are some of the main reasons it is so effective:

  1. Improved Insulin Sensitivity:
    Engaging in physical activity enhances insulin sensitivity, allowing the body to use insulin more effectively.
    This means that glucose is transported more efficiently from the bloodstream into cells, resulting in improved blood sugar control.
  1. Lowered Blood Sugar Levels:
    Exercise directly lowers blood sugar levels by increasing glucose uptake by the muscles.
    Physical activity prompts the muscles to utilize glucose for energy, reducing its concentration in the blood.
  1. Enhanced Insulin Production and Secretion:
    Exercise has been shown to stimulate the production and release of insulin in individuals with Type 2 Diabetes.
    By promoting the functionality of pancreatic cells responsible for insulin secretion, physical activity can contribute to better glucose control.
  2. Cardiovascular Health:
    Type 2 Diabetes increases the risk of heart disease and stroke significantly.
    Exercise improve heart health which reduces the chances of cardiac events occurring.
  3. Stress Reduction:
    Stress can negatively impact blood sugar control in people with Diabetes.
    Engaging in regular exercise provides an outlet for stress, helping to lower cortisol levels and improve mental health.
  1. Weight Management: Maintaining a healthy weight is crucial for managing Type 2 Diabetes.
    Exercise helps control body weight by burning calories, improving metabolism, and preserving lean muscle mass.
    Regular physical activity promotes fat loss and contributes to a healthier body composition.
  2. Increased Energy Levels: Many individuals with Type 2 Diabetes experience fatigue.
    Exercise can help combat this by increasing energy levels and reducing feelings of tiredness.
    Physical activity stimulates the release of endorphins, known as “feel-good” hormones, which can enhance mood and overall well-being.

We know that incorporating regular exercise into the lifestyle of someone with Type 2 Diabetes can have profound positive effects on their condition and overall quality of life.

If you are unsure where to start with your exercise journey or have other health conditions and injuries that need to be taken into consideration our Exercise Physiologists are the right choice for getting you the best individualised treatment for your needs.

Get in contact with us today and we can get you on the right path to managing your health better.