Category Archives for "conditioning"

How to Prevent Elbow Injuries in Young Throwers

Recent research has shown that nearly 40% of 7 to 18 year old baseball players endure elbow and shoulder pain during their baseball season. Nearly half of these injured players report their ongoing participation despite having pain. A recent epidemiological study of ulnar collateral ligament (UCL) injuries in athletes 17 to 20 years old reported the number of UCL reconstructions has increased dramatically for this age group. Early education and detection of elbow injuries in throwing sports may help reduce the number of overuse injuries from developing.

Symptoms

“Little league elbow,” or known as medial epicondyle apophysitis, is most commonly found in young throwers. Sports such as baseball, softball, tennis, or golf, can result in this overuse injury to the growth plate on the inside of the elbow. Repeated stress to the growth plates may cause inflammation and lead to pain or swelling. Serious injury may even result in separation of the growth plate from the rest of the bone. Players may also experience a reduced range of motion and a decreased ability to throw hard or far. A child experiencing any symptoms involving their arm should cease activity and see a pediatric specialist or their family physician. X-rays may be required to determine the extent of damage.

Prevention

Prevention begins with identifying causative factors early in the season and adhering to strict guidelines such as the pitch count for young players and the duration of participation in a given year. Total body conditioning that involves strengthening the hip, back, and legs may help reduce the strain on the athlete’s arms. See below for exercises on how to stretch and strengthen the forearm.

Playing in a variety of sports rather than engaging in one particular sport, known as early sports specialization, may promote athletic dexterity and minimize risk of overuse injury.

Treatment

Partial UCL ruptures can be successfully treated with nonsurgical treatment. However, with or without surgery, players must cease any throwing activity prior to undergoing an organized throwing rehabilitation protocol to reduce the risk of further progressing the injury. Promoting mental health is also important in the young athlete’s recovery period. Preventing the athlete from participating in their sport may result in significant psychosocial trauma. Therefore, special attention to the athlete and feelings of sadness or depression should be addressed with coping strategies.
Watch the video below on how to perform “nerve flossing” for chronic neck, shoulder, elbow pain or stiffness:

Watch the video below on how to warm up properly before games or training to prevent injuries and perform better:


References:
https://www.breakthroughpt.com/wp-content/uploads/2018/05/Reducing-Elbow-Injuries_jospt.2018.0607.pdf

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

Step Up Your Beach Volleyball Game

Beach volleyball is an intense sport that requires good stamina and strength. Training various muscles of the body (core, lower body, upper body) to become stronger will allow you to hit harder and jump higher. Easily train on the sand using medicine balls, sand bags, kettle bells, or resistance bands with these specific exercises below.

CORE:

1)      Scissor kick: Lie down flat on your back with your arms extended straight out to the side, palms faced down. Raise one leg from the ground and then back down. Switch to the other leg. Do 16 reps for 3 sets with 1 minute rest in between each set. Variation: increase the difficulty of this move by placing a resistance band over your thigh area.
2)      Extended plank: start in a plank position withour elbows a few inches in front of your shoulders. Straighten your trunk and legs so that they are in line. Hold your abs tightly for 45 seconds to 1 minute. One set.


3)      Medicine ball slam: Hold a medicine ball with both hands and stand with your feet shoulder width apart. Lift the ball above your head, extending your whole body and slam the ball into the ground directly in front of you. Do 10 reps for 3 sets with 1 minute rest in between each set.

LOWER BODY:

1)      Squat jump twist: Stand with your feet shoulder width apart and squat down until your knees are at a 90 degree angle. Stand upwards and jump up in the air. Rotate 90 degrees as you jump up and land on both feet back to the starting position. Do 10 reps for 3 sets with 1 minute rest in between each set.

2)      Glute bridge walkout: Lie down flat on your back with your knees bent at a 90 degree angles and feet flat on the ground. Drive your hips up to end range, careful not to over flare your ribs. Slowly walk your feet out, one heel at a time and then return to the starting bridge position. Do 10 reps for 3 sets with 1 minute rest in between each set. Variation: increase the difficulty of this move by placing a resistance band over your thigh area.

UPPER BODY:


1)      Push press: Use a sandbag, medicine ball, or kettle bell and hold firmly with both hands in front of the chest. Push your sandbag or kettle bell straight up to the sky over your head. Do 10 reps for 3 set with 1 minute rest in between each set.

2)      Push ups: Starting in the plank position, place your palms onto the ground under your shoulders and lock out your elbows. Dig your toes into the ground and keep the feet close together. Slowly lower your body down until you are a few inches off the ground. Then push your body up to the starting position. Do 10 reps for 3 sets with 1 minute rest in between each set.

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.