Hi my name is Matt and I’m a Physiotherapist with INSYNC. Today we’re going to go over a couple of drills for warm before a tennis match. These will focus on lateral movements and movements toward the net, so it’s all about foot work.
Hi my name is Iyad and I’m a Physio here at INSYNC PHYSIO. So today we’re going to go over some exercise drills to help warm up your upper body.
Sometimes I see injuries like tennis elbow or shoulder injuries happen when there’s kinetic chain deficits, A.K.A. - when the rest of the body’s not involved in the tennis stroke or the serve. So this a nice warm up to get the w hole body ready for the serving motion and even the rally point after. You just need a resistance band. You’re going to lunge forward and extend your arm with a straight elbow. And then you could alternate legs.
What is “Golfer’s Elbow” ?
Not to be confused with tennis elbow, golfer’s elbow is caused by damaged muscle tissue at the medial epicondyle, (inner part of the elbow), whereas tennis elbow is as a result of damage to the
lateral epicondyle (outer part of the elbow). It occurs when more force is applied to this area than the normal healthy tissues can handle. Although this is most commonly found within the golfing community, it can also appear as a result of any activities requiring the lifting, throwing, or a hitting motion. This includes racket sports, such as tennis, throwing sports, weight training, or any forceful, repetitive occupational movements.
Symptoms of golfer’s elbow include pain and tenderness, usually felt on the inner side of the elbow, stiffness, weakness, and numbing or tingling that radiates into the fingers. This pain can come on suddenly or gradually, and can worsen with certain movements such as swinging a golf club.
Strengthening your forearm muscles
· Use light weights
· Squeeze a tennis ball
Fix your form
Using proper equipment
· Ex. Ensuring your racket has proper grip, or a lighter head
Rest at first sign of elbow pain
Perform stretches before your activity such as the following:
If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.
Martin, E.A., & McFerran, T.A. (2017). A dictionary of nursing. Retrieved from http://www.oxfordreference.com.ezproxy.library.ubc.ca/view/10.1093/acref/9780198788454.001.0001/acref-9780198788454-e-3672
This is stretch will help ease the tight forearms! Start with the elbow in a bent position. With the opposite hand, fully extend the wrist and fingers. Then straighten out the elbow and hold this for 30 seconds and repeat 3 sets. The overuse tendinopathies that occur in the medial elbow can be caused by overly tight forearm flexors. This is very common in rock climbers or golfers. If you have pain or unsure about doing the exercise, consult your local physiotherapist before continuing.
This stretch will help ease the tight lateral forearms. This condition is commonly called “Tennis Elbow”. Start with the elbow in a bent position. With a closed fist, fully flex the wrist and rotate it outwards with assistance from the other hand. Then straighten out the elbow and hold for 30 seconds and repeat for 3 sets. Lateral elbow pain can be caused by overly tight forearm extensor muscles from sports or repetitive strain activities such tennis, racket sports, rock climbing and prolonged computer desk work. If you have pain or unsure about doing this exercise, consult your local physiotherapist before continuing.
Place your hand onto your opposite shoulder to help prevent it from hiking up. Then turn your head to the opposite side and abduct the shoulder to 90 degrees. Together, extend the elbow, wrist and fingers out fully. As you start to feel a pull into the right side, turn your head to look towards the extended side. Repeat this by looking to the opposite side and extending the entire arm, wrist and fingers while turning again towards the extended side. Do it for 60 seconds, 4 sets two times per day. This is a great nerve mobility exercise biasing the median nerve. It’s important to regain full mobility in the nervous system when you are rehabbing from elbow, forearm, hand and finger tendon & muscle strains. Whether you’re an elite, avid to recreational athlete or just use your arms and hands a lot for work or activities of daily living, having the mobility you need in your muscle skeletal system will help optimize your overall function!
Place the thumb side of your hand facing forward firmly against a door frame or corner at the level of your hips. Keep the elbow bent to start. Then straighten the elbow and hold for 30 seconds doing 3 sets. The biceps muscle attaches just below the elbow and tightness here can sometimes be a source of pain for this area of the elbow. If you do activities or sports involving repetitive elbow flexion with twisting then this could be a source of pain in your elbow. If you are unsure about your elbow pain or about this exercise please consult your local physiotherapist before continuing.