Preventing Injury - Dynamic Sports Medicine

7 Essential Stretches for Golfer’s Elbow Relief

Posted on August 18, 2023 by Admin

As its name suggests, golfer’s elbow is a common affliction among golf players. But you don’t have to hit the links to suffer from this inflammation of the tendons that connect your forearm to your elbow. Any repetitive clenching or throwing activity can leave you with pain radiating through your forearm, elbow, and even wrist. If you suffer from golfer’s elbow, the good news is that you don’t have to stop your favorite sport (At least for the long term). There are some stretches that you can do to relieve the pain. Here are 7 of them.

Wrist Flexor Stretch

The wrist flexor stretch is intended to ease tension in your wrist and arm. A simple exercise, it can be completed in just a few minutes a day. Here is how you can complete this exercise:

Stretch the sore arm in front of you.
Hold your hand out, palm facing away from you.
Take your other hand and grasp the affected hand firmly.
Gently pull the affected hand toward you until the wrist bends and you feel the stretch.
Hold the stretch for 15-30 seconds
Repeat 2 to 4 times

You can complete this exercise by yourself, or you can enlist the help of a physical therapist or sports medicine practitioner, who will do the stretching of your wrist for you.

Wrist Flexor Stretch Reversed

Want to stretch and relax your wrist in both directions? You can reverse the wrist flexor stretch by doing the wrist extensor stretch. Here is how it works:

Stretch the sore arm in front of you.
Hold your hand out, fingers facing up.
Take your other hand and gently pull the fingers back.
Pull until the wrist bends backward and you feel a stretch.
Hold the stretch for 15-30 seconds
Repeat 2-4 times.

These exercises will help the muscles that connect from the elbow to the wrist, and that become inflamed during golfer’s elbow, to become more flexible so you can move with less pain.

Wrist Extensor Stretch

The wrist extensor stretch may seem similar to the wrist flexor stretches discussed above. However, the mechanics involved actually help to work your wrist in different ways to ensure greater flexibility throughout the wrist – And relief of your golfer’s elbow symptoms. Here is how to complete it:

Stretch your affected arm in front of you.
Make a fist with your palm facing down.
Bend your wrist so your fist points at the floor.
Take your other hand and grasp your fist.
Gently bend your first further toward the floor.
Stop when you feel a stretch.
Hold for 15-30 seconds.
Repeat up to 4 times.

These three initial exercises may be completed together. They only take a few moments and help to deliver healing range of motion to your wrist through to your elbow so you can begin to experience a relief of symptoms.

Forearm Extensor Stretch

The forearm extensor stretch has a similar goal to the wrist flexor and extensor stretches: To deliver flexibility to the parts of the forearm affected by the inflamed tendons in the elbow. Here is how to complete this stretch at home in just a few minutes a day:

Bend your affected elbow at a 90-degree angle at your side.
Make a fist palm-down.
Bend your wrist down.
Keep your wrist bent while you straighten your elbow. Stop when your arm is hanging at your side.
Turn your palm to the side until you feel a stretch.
Hold for 15-30 seconds
Repeat 2-4 times.

Wrist Curls

Wrist curls work well as a preventive treatment for golfer’s elbow. Once you feel less pain, or if you want to avoid developing golfer’s elbow in the first place, you could try this exercise. It works by strengthening the forearm muscles, thereby preventing overuse injuries that lead to golfer’s elbow. Here is how you complete the wrist curl:

Place your forearm on a flat, firm surface, palm up.
Let your palm relax over the edge of the surface.
Place a 1-2 pound weight in your hand.
Raise and lower the weight without taking your forearm off the table.
Complete 8-12 repetitions.
You may repeat with your other arm.

Want to simplify this exercise? You do not have to use dumbbells. A can of food or a filled water bottle can also serve as a weight.

Soft Tissue Rolling

This exercise minimizes the amount of actual stretching you do to treat your golfer’s elbow, making it a good place to start if you are experiencing severe irritation and pain from this condition. Instead, it opts for very gentle stretching and stimulation of circulation around the inflamed tissues in order to encourage healing. Here is how it works:

Place a tennis ball on a flat surface.
Place your forearm, palm up or down, on top of the ball.
Roll your forearm along the ball.
Repeat 10-15 times.
You can focus on particularly sore areas.
Flex your wrists as you roll your forearm.

Resisted Supination

Probably the most complex of the 7 exercises listed here, this exercise still only requires an exercise band and a few minutes of your day. Here is how to complete this exercise:

Sit with your legs slightly spread apart.
Place your affected forearm on your leg.
Make sure your wrist and hand are in front of your knee.
Grab one end of the exercise band with your affected hand.
Step on the other end of the band.
Roll your palm outward, but keep your wrist straight.
Count 2.
Roll your palm back and count 5.
Repeat 8-12 times.

If golfer’s elbow stretches do not deliver the relief you require, you may need to consult with an experienced sports medicine practitioner. At Dynamic Sports Medicine, we make athlete-trusted care available to everyone, so you can overcome golfer’s elbow, and anything else that afflicts you. Let our Austin sports chiropractor help you get the healing you deserve!

How to Manage and Prevent Achilles Tendinitis in Runners

Posted on July 18, 2023 by Admin

Achilles tendinitis is a common condition that can afflict anyone who engages in strenuous or repetitive activity. Runners in particular are prone to this type of ankle inflammation, thanks to the strain that the running motion puts on this ankle tendon over time. In order to prevent Achilles tendinitis, or to manage it when it occurs, every runner needs to follow certain best practices. Here is a look at how to maintain your health and your performance no matter how much you love to run.

Understanding Achilles Tendinitis

Achilles tendinitis is the inflammation of the Achilles tendon. This is a long and powerful tendon that connects the heel bone to the calf muscle. While one of the strongest and largest tendons in the human body, it is vulnerable to inflammation and injury when exposed to repetitive strain, such as that imposed by runners.

Athletes who suddenly increase the intensity or frequency of their workouts are most at risk of developing this form of tendinitis. Achilles tendinitis often begins with a stiffness in the ankle. Other symptoms that may appear include the following:

Heel and ankle pain
Leg weakness
Swelling
Pain that is often worse after vigorous activity or at the beginning of the day

Preventing Achilles Tendinitis

Developing Achilles tendinitis is not inevitable. Here is a look at some of the steps you can take to lower your chances of developing this condition.

Increase physical activity gradually

Often, the sudden increase in activity can trigger ankle inflammation by putting stress on the ankle before it has been prepared to handle that stress. In order to prevent inflammation and pain, consider increasing your running workouts gradually. Start small and increase the duration and intensity of the workout regiment over time. Doing so will slowly condition your ankle and tendons to handle the stress of more demanding exercise.

Wear adequate footwear

Not just any shoe has the ability to support your feet and ankles while you run. If you want to avoid Achilles tendinitis, invest in powerful, well-fitted athletic shoes designed for your feet. The right shoes will have the following qualities:

Solid arch support
Heel cushioning
Stability

You may even want to get custom orthotics from a qualified podiatrist. In addition, make sure to replace your worn-out shoes promptly. If you run on a regular basis, you will probably need to replace your shoes every 4 to 6 months.

Stretch to warm up

Stretching every day before you run is an important way to maintain the health and resilience of your Achilles tendon. The most effective stretches are those that exercise your calf muscles and Achilles tendon, allowing them to become longer and more flexible before you begin your run. Here are some ideas for warm up stretches that can help.

Toe stretches
Calf-plantar fascia stretch
Floor stretch
Stair stretch

By making stretching a regular part of your daily routine, you can stop problems before they slow you down. Prevention is the best way to reach your performance goals.

Pay attention to your body

Your body, if you let it, will alert you to the onset of Achilles tendinitis. If you begin to experience any signs of this condition, you should immediately take steps to manage it. For example, if you begin to experience pain or swelling or stiffness in the area of the tendon, you should stop your training routine and take steps to address the problem.

Managing Achilles Tendinitis

If you do develop Achilles tendinitis, you are not doomed to suffer, forced to permanently give up your favorite sport or forced to limit your physical performance. Here are some steps you can take to manage your condition and continue to stay running.

Engage in RICE

If you notice early signs of Achilles tendinitis, you can begin to treat it by following the RICE method. The acronym stands for rest, ice, compression and elevation. Temporarily step back from your regular running routine to use these methods to address your discomfort. If you catch it early, you may only need this approach to return to your sport.

Consult with a sports medicine specialist

If RICE does not help, or if you suffer from recurring tendinitis, you may want to consult with an expert in sports medicine, like the team here at Dynamic Sports Medicine. These experienced, athlete-trusted professionals can provide you with a thorough evaluation, customized care plan and preventive routines to help you both recover from and prevent a recurrence of, this condition.

Engage in chiropractic care

Chiropractic care is a proven and effective approach to managing Achilles tendinitis. Your care team can provide you with a variety of exercises and treatments designed to alleviate pain, strengthen and stretch your muscles and improve your ankles resiliency. Here are some techniques a chiropractor or sports medicine professional may use:

Stretching
Strengthening exercises
Active Release Technique to remove adhesions on the ankle tissues
Chiropractic adjustments to alleviate pain and stop nerve dysfunction
And more

If you want to keep running, preventing and managing Achilles tendinitis is a necessity. At Dynamic Sports Medicine, the same professionals who treat professional athletes are available to deliver state-of-the art treatment as well as advice and support about how to prevent this condition in the first place. Contact us today to schedule your appointment with the top sports medicine providers in Austin.

Top 5 Tips For Preventing Ankle Sprains in Youth Athletes

Posted on June 22, 2023 by Admin

The most common ankle injury is the ankle sprain, which affects up to 40 percent of all athletes. Caused when the ankle is forced into an unnatural position, thereby tearing or straining the ligaments of the joint, this injury can take youth out of the game for weeks while they heal. Preventing these injuries is a key step in helping youth athletes (and athletes of all ages) to stay in the game and perform at their best. Here are 5 ways to stop ankle injuries in athletes before they occur.

Warm up before every game

Whether your youth athlete is getting ready for a game or starting a practice, a robust warm up regimen is essential in preventing injury. The best exercises for warm ups are called dynamic exercises. These are warm ups that incorporate movement, ideally movement that the athlete will use during their practice or game.

Dynamic warm ups are good for the body in a number of ways. By safely integrating movement into an exercise routine before physical activity, the youth athlete can enjoy the following advantages:

Increased blood flow throughout the body
Improved flexibility
Improved nerve-impulse transmissions

When dynamic exercises are focused on the ankle, they can help to prevent ankle sprains by preparing the joint for the rapid movements necessary in the athlete’s chosen sport. With faster reflexes, more blood flow and better flexibility, their ankles are also better equipped to withstand falls, impacts, sharp movements and other risky occurrences on the field or the court.

Complete strengthening exercises regularly

The stronger an athlete is, the more resistant they are to injury, particularly injuries caused by sudden movements, falls, or forces (e.g. A tackle in football). As a result, exercises designed to strengthen the ankle joint and its surrounding muscles can protect young athletes from sprained ankles and other issues.

Ideally, athletes should complete this type of exercise 3-4 times a week. Here is a list of some of the most effective exercises to implement into a youth athlete’s regimen:

Single leg balance to train ankle nerves to work together
Standing heel raise to exercise the calf and ankle muscles
Heel-toe walks to strengthen the muscles surrounding the ankle joint
Ankle circles to improve mobility and range of motion in the joint

Wear proper footwear

Footwear is essential in maintaining good ankle and foot health throughout even the most rigorous practices and the most intense games. No matter what sport your youth athlete plays, their footwear should offer ankle support and non-slip soles. Since youth are not necessarily done growing, shoes should fit snugly while also providing some room for growth.

Ready to pick out shoes that fit properly and offer the type of support necessary to avoid ankle sprains? Try following these tips for a more successful process:

Purchase shoes from a store that specializes in athletic footwear.
Try on shoes when the feet are largest – After a workout or at the end of the day.
Have your athlete wear their athletic socks to try on shoes.
Walk and run in the shoes to determine how they will move during the sport.
Choose shoes that have heels with a strong grip.
Buy new shoes after about 300 hours of exercise.
Purchase shoes designed for your athlete’s sport.

Use proper technique while playing

The wrong technique can be as damaging to the ankle as not exercising. Adopting the right movements throughout practices and games can reduce the amount of stress placed on the ankle and therefore prevent injuries like ankle sprains.

Coaches and trainers have a responsibility to clearly communicate proper technique to youth athletes, particularly in areas such as running, jumping, balancing, pivoting and making sharp movements. Athletes also need to be trained to be aware of their bodies – Where they are positioned and how they are moving throughout the game.

Incorporate rest and robust conditioning

Tired muscles and joints can more easily become injured. In addition, tired athletes are less likely to pay attention to the position or movements of their body, making it more likely that they could injure themselves while playing their sport.

Ensuring that the youth athlete undergoes a robust conditioning program and takes appropriate rest for their body can help them to maintain the stamina necessary to thrive in their sport. Conditioning programs can help athletes improve their overall physical fitness through comprehensive workouts, healthy diets and plenty of rest.

Preventing ankle sprains in youth athletes is possible, with a little bit of work. By engaging in appropriate warm ups, completing strengthening exercises, wearing the right shoes, learning body mechanics and incorporating rest and conditioning, these athletes can maximize their performance and minimize setbacks. At Dynamic Sports Medicine, our athlete-trusted team is here to help you not only recover from injuries but help prevent them in the first place with comprehensive tools intended to address every area of concern you may have. Contact us today to schedule an appointment!

4 Ways to Prevent Muscle Imbalance Injuries In Tennis

Posted on June 16, 2023 by Admin

Tennis is a repetitive sport. From serving the ball to running throughout the court, the hours you spend playing the game can serve both to strengthen your body and to put it at risk. In particular, the repetitive movements that are essential to the game can create imbalances throughout your body, imbalances that can make you more prone to certain injuries. Here is a look at what these imbalances are and 4 ways to prevent them from happening.

What are muscle imbalances?

A muscle imbalance occurs when the muscles on one side of a joint or one side of your body become larger and stronger than the muscles on the other side. Often, the counterpart muscles then become looser, longer and weaker.

This usually occurs when you use one side more than the other. In tennis, for example, you may use the internal muscles of your shoulder more often than the external ones.

This inequity can have a significant impact on your overall health and performance. For example, overused muscles may become tight and lose flexibility – Making them more prone to sprains, strains and tears. On the other hand, the weaker muscles may also lose functionality – leaving you prone to pain and injury because of their inability to handle necessary bodily functions.

How can you prevent muscle imbalances?

The repetitive movements of tennis are unavoidable. However, muscle imbalances are not. Understanding the areas where these imbalances tend to occur most in tennis players, and engaging in exercises that help to correct them, can give you greater flexibility, range of motion and resistance to injury, even when you spend many hours engaged in your sport. Here are four areas of the body most affected by muscle imbalance in tennis players, and how to prevent or correct these imbalances.

Strengthen the external rotators of the shoulder

Tennis requires the constant use of the internal rotators of your shoulder – The subscapularis in the rotator cuff, the latissimus dorsi in your back, and the chest’s pectoralis major.

When used without a compensating strengthening of the external shoulder muscles, these muscles become tight and powerful, but inflexible, while the external muscles become weak and loose. That leaves you more prone to painful and even debilitating shoulder problems over time.

How can you address this imbalance? Through exercises that empower the external muscles and help them become equal to your internal shoulder muscles in strength and range of motion. Here are a few exercises you can try:

Low cable crossover raise
Seated row
Side lying DB external rotation
Seated external rotation
Isometric exercises at varying degrees

Build internal rotator flexibility

As the internal rotators become stronger through endless serves and returns on the tennis court, they also become tighter. As a result, they become less capable of withstanding impacts and become more prone to injury.

In order to keep your shoulder healthy, you must build external rotator strength along with internal rotator flexibility. The longer and looser these internal muscles become, the more resistant they will be to overuse and traumatic injuries. Stretches are particularly helpful for improving your shoulder’s range of motion. Here are some of the best:

Overhead stretches
Behind-the-back stretches
Isometric shoulder stretches

Develop your gluteal and quadriceps muscles

You may not give much thought to your gluteal muscles or the muscles at the front of your thigh, called the quadriceps. However, these muscles are important in supporting the running movements you make during tennis. If you fail to strengthen them, those running motions, the stopping and starting on the tennis court, could lead to injury. Exercises that put these muscles to forceful use are most helpful in developing both the strength and the flexibility you need. Here are some of the best:

Squats
Lunges
Deadlifts
Leg extensions
Bridges

Develop leg and hip flexibility

A final area often affected by muscle imbalances during tennis is the leg and hip area. These muscles can become overworked, tight, and prone to injury. Stretches that loosen these muscles can improve your flexibility and range of motion, enabling better performance with less pain and injury. Here are some of the best approaches:

Piriformis stretch
Standing quadriceps stretch
Lunges with spinal twist
Knee-to-Chest stretches
Lunging hip flexor stretch
Standing hamstring stretch

If you frequently play tennis, you may need to engage in some of these exercises to prevent, and address, muscle imbalances throughout your body. Doing so can prevent painful injuries and help you stay playing on the court for longer. A skilled and experienced chiropractor can help. At Dynamic Sports Medicine, our athlete-trusted team delivers the gold standard in Austin sports medicine. Let us help you address pain, dysfunction and preventive care in a way that keeps you active, keeps you on the court and keeps you pain free.

The Ultimate Guide to Chiropractic Care for Tennis Players

Posted on June 9, 2023 by Admin

Tennis physiotherapy is an essential component in addressing and preventing tennis-related injuries. This specialized field combines the expertise of physiotherapists and chiropractors to provide comprehensive care for tennis players. By integrating chiropractic manual manipulation techniques with targeted tennis physiotherapy exercises, optimal results can be achieved for those suffering from tennis injuries.

As a tennis player, physical fitness is a necessity if you want to perform your best in every game. However, the demands of the game, including swinging the racquet, running back and forth, and jumping, can leave you prone to certain injuries that can hinder your ability to play the game well. The solution? Often, it is chiropractic care tailored to tennis players. In this comprehensive guide, discover everything you need to know about tennis injuries, chiropractic care for tennis, preventive measures you can take, and how the right chiropractic approach can help you enjoy a healthier game.

Common Tennis Injuries And Why They Occur

While tennis is less likely than other sports to lead to major injuries, fractures, or brain trauma, tennis players do tend to suffer from certain injuries due to the nature of their sport. Here is a look at three of the most common, what their symptoms are, and why they may occur.

Tennis Elbow

Tennis elbow is usually caused by overuse of the tendons that extend from the forearm to the outside of the elbow (Golfer’s elbow, which can also afflict tennis players, is a similar injury affecting the tendons on the inside of the elbow). Repetitive actions such as holding the tennis racket, completing backhand shots and other tennis movements leads to inflammation of these tendons. Symptoms may include the following:

Pain that radiates from the outside of the elbow up or down your arm
Weakness that makes it difficult to grasp objects
A burning sensation on your elbow
A swollen or tender outer elbow

Rotator Cuff Injury

The act of playing tennis can also put a significant amount of stress on your rotator cuff and shoulder joint. The rotator cuff attaches your upper arm bone (the humerus) to your shoulder joint and plays a key role in helping you to lift and move your shoulder. Injury often occurs here among tennis players thanks to repetitive movements (Such as lifting the racket overhead) and due to sudden, forceful motions that can lead to tears in the rotator cuff. Symptoms of this injury may include the following:

Shoulder pain, even when resting
Pain when moving your arm
Weakness in lifting or moving your arm
Crackling in the shoulder

Knee Injuries

While the arm is most frequently involved in tennis injuries, the pivoting, jumping and running required in tennis can also lead to knee injuries. These can include everything from spraining your knee to tearing a ligament or creating inflammation in the tendon of your knee. Symptoms of a knee problem may include the following:

Swelling or stiffness in the knee
Tenderness
Crunching or popping noises
Knee weakness
Inability to bear weight on the knee
Limited range of motion

Additional Injuries

Tennis elbow is arguably the most well-known tennis injury, but others, including tennis leg and jumper’s knee, are actually more common reasons tennis players seek chiropractic care. In fact, most sports chiropractors who treat tennis players see more injuries to the lower extremities — foot, ankle, and knees — from hard planting on court surfaces and the continuous twisting and torquing necessitated by the sport. Some additional injuries that tennis players may experience include the following:

Wrist injuries
Tennis-related back pain
Tennis player muscle imbalance
Plantar fasciitis
Leg strains and sprains

Chiropractic Care: A Noninvasive Approach to Tennis Injuries

Sometimes, tennis injuries are addressed with invasive procedures, such as surgery. At other times, the use of pain pills can address the discomfort associated with tennis injuries. While not invasive, this approach fails to address the root cause of the problem, while often causing issues of their own.

Regular chiropractic care reduces pain, inflammation, and soreness associated with training and play, and helps to keep muscles supple and unrestricted, improve flexibility and range of motion.

An alternative to these less-than-desirable approaches is often chiropractic care. As a holistic approach to treatment, it can be used both to heal and to prevent certain injuries incurred by tennis players. Some studies have shown chiropractic care to be effective in the treatment of these types of injuries. Consider, for example, this study of an individual who suffered from tennis elbow for two years before receiving sports medicine care that restored his function and alleviated his pain.

If chiropractic care can effectively address certain injuries caused by tennis, it may help you to avoid surgery (or ongoing pain pill usage). In fact, though not specific to tennis, some research has shown that chiropractic care reduces the need for back surgery in individuals experiencing back pain. What if you could enjoy the benefits of chiropractic care, avoid the need for invasive procedures and get back to the sport you love more quickly? Here are the primary benefits of chiropractic care for tennis players:

Pain Relief

Chiropractic care for tennis players can play a role in alleviating the pain associated with injuries such as torn rotator cuffs or tennis elbow. The right adjustments do more than simply take away pain, however. They address the musculoskeletal imbalances and misalignment that can contribute to pain and can even reduce inflammation.

For example, myofascial release may be used to alleviate tension or adhesion in the elbow, while PEMF may be used to stimulate the body’s healing processes. Or, adjustments may be made to ease the inflammation and stiffness within the elbow joint. All of these techniques can alleviate pain while addressing its cause, so that healing comes faster and relief lasts longer.

Improved Range of Motion

Being able to move fully and fluidly is essential to the successful performance of tennis. If injuries or tension limit this movement, playing the sport can become more difficult. In addition, a limited range of motion may leave you more prone to injury, as your body cannot as easily move as required during the game.

Chiropractic care can help loosen up muscles and joints and give you full use of your body. A professional chiropractor or sports medicine specialist can use a variety of techniques to help mobilize your joints and improve your flexibility. From utilizing massages to calm inflammation to incorporating adjustments to align your body, these techniques can help you in preventing or overcoming injury.

Improved Performance

As an athlete, you naturally want to perform at your peak. Instead of waiting until you are injured to seek out the restorative assistance of a sports medicine professional, you can boost your performance now by seeking their help.

For example, a chiropractor may be able to identify tennis muscle imbalances, suboptimal ways of moving, or issues with your nervous system function that make it difficult for you to excel in tennis. They can also help you develop exercise regimens that give you greater strength, improve your coordination, and expand your range of motion so you can push yourself (safely) to the peak of your game.

Preventive Care

Finally, sports medicine and chiropractic care can go beyond injury rehabilitation and stop injuries from occurring in the first place. Tennis players, for example, who want to stay healthy longer may see a chiropractor to optimize their movement, implement an exercise regimen to improve range of motion, or receive PEMF treatment to overcome soreness before it becomes a sports-inhibiting issue.

Common Chiropractic Treatments

In the context of tennis physiotherapy, chiropractic care focuses on detecting and eliminating scar tissue originating from repetitive motions and past injuries, which can restrict the movement of ligaments, tendons, and muscles. These hands-on techniques, when combined with personalized tennis physiotherapy programs, ensure a well-rounded approach towards treatment and recovery.

Chiropractors, and sports medicine professionals in particular, have many tools and techniques available to address your tennis injuries. These can be broken down into hands-on techniques and treatments and specialized approaches.

Hands-On Approaches

Chiropractic manual manipulation can be employed to detect and eliminate scar tissue originating from repetitive motions and past injuries, which restrict the movement of ligaments, tendons, and muscles. Hands-on techniques encompass various manual methods that a chiropractor utilizes to address tennis injuries. These may consist of any of the following:

Spine and limb adjustments
Soft tissue mobilization
Myofascial release
Manual therapy

Active Rehabilitation Therapies

Specialized treatments encompass chiropractic and state-of-the-art active rehabilitation therapies, which prove to be much more effective than passive rest-and-ice protocols. These treatments aim to naturally reduce pain, mitigate the dependence on NSAIDs, and minimize the necessity for steroid injections, all while being tailored to the specific needs of the patient. They include any of the following:

Myofascial release
Instrument-assisted soft tissue technique
Acupuncture
Dry needling
Therapeutic exercises
Ultrasound therapy
Electrical stimulation
Kinesiology taping
Rehab programs
PEMF
And more

Limitations of Chiropractic Care For Tennis Players

Chiropractic care does have its limitations when it comes to treating tennis injuries. The biggest limitation is the fact that sports medicine specialists focus primarily on the musculoskeletal system. As a result, problems that extend beyond the muscles, joints, spine, etc. may be outside the scope of chiropractic care. At these times, your chiropractor may be able to work within a multidisciplinary team or provide referrals to specialists who can provide the appropriate treatment for your tennis injury.

In addition, while chiropractic care is noninvasive and therefore safer than more extreme approaches, such as surgery, it can have some minor side effects that you should be aware of. These may include the following:

Temporary soreness
Temporary fatigue
Headaches
Dizziness
Numbness

The key to managing these side effects is to communicate clearly and promptly with your provider. They can usually adjust and tailor your treatment to minimize side effects and ensure that you do not suffer actual pain during your visits or while implementing your at-home exercise regimens.

How can you ensure that your chiropractic care is delivered effectively and safely? Look for a qualified, licensed and reputable chiropractor or sports medicine professional. For example, here at Dynamic Sports Medicine, we have worked with professional athletes for years, and the same approach that they trust is available to you!

Practical Tips for Preventive Care

Preventive measures should be an integral part of any tennis players’ regimen in order to minimize the risk of injuries and optimize your performance. Here are some tips that can prevent injury, improve your performance, and reduce the amount of time you spend seeking sports medicine support.

Follow warm up and cool down best practices

Warming up and cooling down is essential to prepare your muscles, joints and ligaments for performance, and to prevent stiffness and injury after playing.

For warm-up routines, dynamic stretching is often an effective approach. This strategy involves using controlled movements to target your major muscle groups in order to loosen them up for the movements and stresses of the upcoming game. Here are two examples of dynamic stretches that work your lower body and your whole body, respectively.

Straight Leg Marches

Stand straight with arms at your sides
Raise your left arm until it is at hip level.
Lock your knees.
Raise your right leg until it is even with your left arm.
Repeat using the opposite arm and leg.
Perform for desired number of reps.

Hand Walks

Bend over until your hands are flat on the ground.
Walk forward until your back is straight.
Move your feet toward your hands – Keeping your legs straight.
Move your hands forward again and repeat.

When cooling down, static stretches often work best to reduce muscle tension and prevent next-day soreness. While there are dozens of static stretching exercises you can adopt, here are two that commonly work well for tennis players.

Wrist Extensor Flex

Place your left arm straight in front of you.
Place your hand palm down.
Use your right hand to hold your left hand.
Gently bend your left hand down until you feel the stretch.
Hold for 10 seconds.
Repeat for your desired number of repetitions.

Butterfly Stretch

Sit on the floor with the soles of your feet together.
Move your feet closer to your hips.
Push down into your sitting position.
Straighten your spine.
Tuck your chin into your chest.
Inhale and exhale slowly, allowing yourself to straighten and relax with each breath.
Hold for up to 2 minutes.
Repeat desired number of times.

Use the proper equipment

The equipment you use has more of an impact on your physical health than you may realize. Here are some ways to ensure you have equipment that will support your health:

Use a tennis racket that is the appropriate size and weight for your hand to avoid stress from a racket that is too large or heavy.
Invest in tennis shoes that offer appropriate foot and arch support.
Replace your equipment regularly when they become worn out.

Optimize your technique

Sometimes, tennis injuries occur because of improper movements or or poor footwork that put unnecessary strain on important joints and muscles. Working with a trained tennis coach can help you to master important techniques that can minimize injury. Use your training to focus on elements of game play such as the following:

Body positioning
Posture
Footwork
Stroke mechanics

Embrace regular chiropractic care

Because chiropractic care can help you to prevent injuries before they occur, regular check ins with a sports medicine professional are essential. Do not wait until you are in pain to seek out their assistance. Instead, make them part of your wellness routine.

As an athlete looking to maintain health and performance on the court, you should plan to see a sports medicine professional once a week (or more, if recommended). During these check ins, your chiropractor to provide you with the following:

Musculoskeletal assessments
Imbalances identification
Preventive exercises
Body alignment
Flexibility support
Addressing of minor issues

The key to enjoying all of the benefits of chiropractic care is to identify problems early on and make chiropractic care part of your regular routine. With a professional assisting you on a weekly or even monthly basis, you can identify problems before they take you off the court – Or prevent them from happening in the first place.

By incorporating tennis physiotherapy into the rehabilitation process, players can improve overall muscular balance, flexibility, and strength. This not only addresses the existing tennis injuries but also helps in preventing future injuries, leading to improved performance and a reduced risk of further complications. Moreover, the combination of chiropractic care and tennis physiotherapy offers a holistic approach to recovery for athletes, enabling them to swiftly return to their optimal playing condition.

Chiropractic care is an excellent option for any tennis player looking to maximize performance, minimize injuries and stay on the court. At Dynamic Sports Medicine, we offer you the same care trusted by top athletes. That means that you receive expert care, from preventive appointments to injury rehabilitation. And, with a wide range of services that includes adjustments, PEMF and more, we have the tools to customize your treatment to your needs. Contact us today to learn more!

Why Should I See A Sports Chiropractor?

Posted on May 5, 2023 by Admin

Sports account for an average of 8.6 million injuries every single year in the United States. Meanwhile, athletes, and even those who simply value consistent physical activity, look for ways to push themselves farther and perform better. Although not always at the top of an athlete’s to-do list, visiting a sports chiropractor in Austin can often help with achieving both goals. Here is a look at how sports medicine, when applied correctly, can help you stay active.

Chiropractors improve strength, balance and flexibility

Athletic success depends in part upon an individual’s ability to use their body to complete the often complex or demanding moves required in their sport. And, often, sports injuries occur because an individual’s body is pushed past its breaking point due to overtraining, impacts during the sport, overuse, and other factors.

In order to prevent sports injuries and improve the body’s ability to handle the demands of a chosen activity, chiropractic sports medicine is often necessary. This approach to care focuses on improving the strength, balance, and flexibility of the patient.

For example, sports medicine can strengthen the muscles of the body, enabling them to better support an athlete’s balance and withstand stressors such as a football tackle or a marathon run. Similarly, chiropractic adjustments can support the healthy functioning of the body’s nervous system, improve coordination of the body’s muscles and improve their agility.

When the body is stronger, more agile and more coordinated, the athlete has an easier time engaging in the intense and often sudden movements of sports and other physical activities. And that can improve both their ability to thrive in their sport and avoid injuries that could take them out of the game.

Chiropractors improve range of motion

Improved flexibility can also mean improved range of motion – More of an ability to move the joints and muscles of the body throughout their full arc. Stiffness or limitations in movement make an athlete more susceptible to acute injury during athletic activity. A shoulder with full range of motion, for example, is less likely to tear during a tennis match, football tackle, or wrestling championship.

Muscle stiffness can be a sign of a deeper problem. For example, nerve impingement, overuse of the joint, or too much sports training after rehab can all decrease range of motion. Chiropractors can reverse this process with tailored techniques that address the cause of the stiffness. By addressing stiffness immediately, sports medicine can prevent more serious injuries that would keep you out of the game for longer.

Chiropractors address underlying movement issues

Treating the symptoms of a problem instead of their cause can only bring temporary relief. Chiropractors can evaluate a patient in order to identify the cause of their pain, limited motion, or injury.

Posture issues, muscle imbalances, skeletal misalignment and existing pain from sleep positions or sitting at a desk for long periods can affect the form we take when running, lifting weights or swinging a golf club, and that can lead to injuries in the neck, back, elbows, hips, and knees — really anywhere with a joint!

Sports chiropractors can analyze body type and posture against the muscles and movements used in an athlete’s sport of choice to correct issues that lead to compensation injuries or those that result from improper sports technique. We can also address mild pain — usually a signal there is a more severe pain to come — before it leads to damage that may take you out of your game for good.

Sports medicine improves reaction time

Reaction time can be the difference between making a soccer goal and losing the ball, hitting a home run and striking out. Chiropractic care can help. According to one study in the 90s, athletes who received chiropractic care were 6.3 percent more agile and enjoyed faster response times than athletes who did not.

By integrating the nervous system, improving flexibility and range of motion and identifying and correcting movement problems, chiropractors have the ability to make an athlete faster and more accurate in their sport. That improves performance in measurable ways.

Chiropractic care speeds up rehab times

As experts in sports rehabilitation, sports chiropractors diagnose sports injuries and create treatment plans that involve a variety of rehab therapies including cold therapy, massage, taping, manual manipulation and stretch and strengthening exercises, among others, to allow athletes to return to their sport faster.

Other ways in which chiropractic adjustments and techniques can shorten recovery from injuries (And related surgeries) include the following:

Maintain range of motion as the body heals
Reduce inflammation in the affected joints or muscles
Increase healing blood flow throughout the injured area
Alleviate pain from the injury

Chiropractic care addresses pain at the source

Often when an athlete gets injured, they realize there were signs this was going to happen: Mild pain that increased with activity or lingering soreness well after the game was over.

Addressing these signals of impending problems can prevent major problems from arising. In addition, a skilled chiropractor can follow these signals to the source of the issue and implement exercises and adjustments that can heal the underlying problem.

For example, if an impinged nerve is causing shoulder pain that makes it difficult to play your sport of choice, a chiropractor can offer adjustments designed to free the nerve so that the pain goes away – And stays away.

Fewer clinic trips and more time on the field or the court is a surefire way to improve your performance and begin crushing your physical fitness goals.

Sports chiropractors improve training and performance

Two female runners working out while listening to music on their mobile phone on an armband

By focusing on improving overall body function, and increasing range of motion and muscle strength and tone, a sports chiropractor can assist athletes in optimizing and enhancing performance.

Whether your goal is to run faster, swing harder, jump higher or play longer, sports chiropractors can analyze your training-to-results ratio to determine which factors might be keeping you from reaching your fitness goals. These can include improper warm-up, nutrition deficiencies, sleep issues or overtraining, among many others.

If you are ready to combat injuries and reach new success in your athletic endeavors, you may want to add sports medicine to your regimen. Don’t wait until you are suffering from a debilitating injury. Go now to stop injuries in their tracks and gain the flexibility, range of motion, strength, and agility you need to perform at your peak.

Want to hear from an actual patient who has experienced the beneficial effects of chiropractic care? Consider this testament.

“I’ve been a patient of this clinic since 2018 and I couldn’t recommend a place more highly. Honest business practices and quality care make me feel comfortable recommending that my friends and clients go there as well.” – Curtis Fellenz.

At Dynamic Sports Medicine, we have an unwavering dedication to helping you stay active through premier chiropractic sports medicine. Trust the gold standard trusted by athletes and book your appointment today!

Updated: May, 2023.

How Chiropractic Care Can Help Relieve Low Back Pain in Golf and Tennis Players

Posted on April 27, 2023 by Admin

There’s no doubt that participating in outdoor sports is good for health, as it is also a form of exercise and physical activity. However, it’s also known that sports can be strenuous for the muscles, joints, and tissues, leading to pain and soreness. Golf and tennis are both two such intensive sports, and it’s not uncommon for players to often develop lower back pain.

If you’re a regular golf or tennis player experiencing pain in the lower back area, whether mild or severe, you must treat it as quickly as possible. You can consider various options for low back pain relief, but chiropractic treatment is often considered one of the most ideal, non-invasive options.

Find out more about how chiropractic care can help relieve low back pain in golf and tennis players, and what makes it an effective treatment method.

Why are golf and tennis players prone to low back pain?

Both these sports involve swinging motions and muscular movement, putting significant pressure on the lower back area. A recent study also found that low back pain was extremely prevalent among athletes from various sports, including tennis. Similar research regarding golf players stated that lower back pain alone accounts for between 18% and 54% of all golf-related ailments.

These numbers and studies are not meant to discourage people from practicing these sports, as their health benefits are undeniable. But one also needs to be aware that certain factors can cause serious back pain among tennis players and golfers, such as:

Overexertion

If you play intensively for long hours or on a regular basis without giving your body enough rest and time to recover, you’re likely to develop back pain.

Incorrect motion and technique

Strokes in golf, as well as serves and swings in tennis, require proper posture, stance, and movement. Incorrectly performing such motions can hurt the muscles, ligaments, and tissues, leading to lower back pain.

Lack of proper warm-ups

Warm-up and stretching are crucial to loosen stiff muscles and make your body flexible before golf or tennis matches. If you’re heading into games without warming up properly, it can strain your muscles in the low back region.

Repeated motion

Many times, even with proper technique, simply performing swinging motions over and over for a long time can cause wear and tear of the muscles and tissues in the lower back.

When should golf and tennis players see a chiropractor for lower back pain?

If the pain doesn’t go away within 1 or 2 days, it’s best to consult a chiropractor immediately. Even if it may not be a serious condition, there is no harm in seeking professional advice through chiropractic care as early as possible. And if the pain persists for more than 4-5 days, or if it goes away but keeps recurring, you should see a chiropractor without delay.

How can chiropractic care relieve lower back pain in golf and tennis players?

Chiropractic care has proven to be effective in all kinds of pain management. Here’s how golfers and tennis players can benefit from chiropractic treatment for low back pain relief:

Spinal manipulation

Lower back pain is often caused due to problems in the lumbar spine, such as stiffness and tension. Spinal manipulation techniques can treat such issues through controlled pressure in targeted areas of the lower back region. The chiropractor usually does this using their hands or some special equipment to apply thrust to the spinal joints. In doing so, it improves the mobility of joints and releases built-up tension, which can relieve pain.

Myofascial release

Myofascial release is a chiropractic technique that involves the application of gentle but constant pressure on affected areas or trigger points. It’s a special massaging technique that can loosen stiff muscles and increase blood circulation in the targeted area, reducing inflammation as well. By stretching the muscles and myofascial tissues, this technique frees pinched nerves, if any. So there are multiple ways in which it can address and treat different underlying causes of lower back pain, be it stiffness, inflammation, or pressure on the spinal nerves.

Spinal Decompression

Herniated discs are also common causes of lower back pain in golf and tennis players, given the range of twisting and turning movements involved in the sport. It can be treated with spinal decompression therapy, such as manual or mechanical traction, which restores the position of the affected disks between the spine.

Corrective Exercises

Chiropractors may also prescribe a wide range of stretching and strengthening exercises to correct certain defects which might be causing low back pain, such as muscular imbalance or postural defects. These exercises are meant to be performed regularly, improving mobility, flexibility, and strength of targeted muscles. So, specific corrective exercises targeting the muscles in the lower back will effectively alleviate pain and tension.

These are just some of the chiropractic techniques and treatment methods that can relieve lower back pain in athletes. In addition, chiropractors also offer diet and lifestyle advice for athletes to prevent back pain and injuries in the future.

What should I expect in chiropractic treatment for lower back pain?

When you visit a chiropractor, they will conduct a thorough diagnosis and observe your condition. You will also be asked where you feel the pain, how long it has persisted, and how sharp or intense it feels. After an initial inquiry of your condition, they might suggest various physical tests, imaging techniques, or any other diagnosis techniques as they see fit better to understand the underlying cause of the back pain.

Based on the complete diagnosis, they will determine the right course of treatment that addresses the exact underlying cause. For example, spinal decompression will be necessary if herniated disks are causing back pain. But if it’s a mild pain caused by muscular stiffness, only performing corrective stretching exercises at home may be enough to treat the condition. In some cases, different techniques may be required to treat your low back pain completely. Based on the severity of the pain, the treatment may require one or multiple sessions.

Get the Best Chiropractic Care in Austin for Low Back Pain Relief

If you’re a golfer or tennis player experiencing low back pain and seeking a reliable chiropractor in Austin, reach out to us at Dynamic Sports Medicine. We are one of the leading service providers for sports medicine in Austin, offering a wide range of the latest and advanced treatment methods for sports-related injuries and conditions.

With state-of-the-art healthcare and rehabilitation technology, and some of the best chiropractors for sports medicine, we can effectively treat a wide variety of ailments in athletes, including low back pain. Contact us for a personal consultation or book an appointment so that our professional chiropractors can help you get relief from lower back pain and fully enjoy your sporting activities.

Preventing Injuries in Golf and Tennis Players

Posted on April 15, 2023 by Admin

All sports make you vulnerable to injuries. Even low-impact sports like golf and tennis require a high level of endurance which can take a toll on new players. Thus, to boost performance and avoid injuries, golf and tennis players must adopt the right practices. This article talks about various ways players can prevent injuries. But before that, let’s look at various injuries that golf and tennis players are prone to.

Injuries involved in playing golf

The majority of injuries in golf players are caused due to overuse. Here are some of the frequent injuries they experience:

Low back pain

Poor muscle strength and flexibility can cause back pain in golf players. A golf swing requires full body movement and a flexible back. Repeated swings can put extra pressure on the back muscles, causing strain.

Tennis elbow/golf elbow

Tennis elbow is more common in golf players than golf elbow. Tennis elbow is an injury to the outer elbow bone. This is not a physical injury but a chronic pain in the tendons around the tennis elbow.

The golf elbow is less popular among golfers but is caused when the inner elbow bone gets compromised with overuse.

Shoulder rotator cuff

Shoulder rotator cuff injuries are common in golfers due to the occurrence of full shoulder movement in making golf swings. Also, this is the prime reason for shoulder pain in golf players. This condition develops in case of shoulder dislocation or inflammation of tendons and ligaments around the shoulder rotator cuffs.

Injuries involved in playing tennis

Tennis and golf elbow

Tennis players are also susceptible to elbow pain caused due to tennis elbow or golf elbow. This may again be caused due to overuse of muscles and tendons around the elbow bone area. As tennis players must make repeated hand movements with double the power, the elbow and shoulder area gets compromised, resulting in unseen but painful injuries like carpel tunnel syndrome, wrist injuries, and other related tendon injuries.

Back pain

Back pain is also predominant in tennis players, especially during serving. The extra stress required during serving puts pressure on the lower back, sometimes resulting in vertebrae fractures.

Tennis knee

Tennis knee or tendonitis is caused due to over stress on the tendons attached to the kneecap and shinbone. Landing abruptly, jumping, and other sharp knee movements while playing cause pain and swelling in the knee area.

Ankle sprains

Ankle sprains are also common in tennis. Sometimes the extreme outstretching required to play a shot results in faulty landing and lumping, causing ankle sprains. Ankle sprains are common in clay courts because the clay is soft, and the foot digs inside, causing the foot to turn abruptly and leading to a sprain.

Injury prevention in golf players and tennis players

There are many ways to prevent injuries in golf and tennis players. As the injuries from golf and tennis are nearly the same, here are a few injury prevention tips that work.

Always warm-up

Warming up a bit before playing can help prepare your body before the body goes into intense play. Simple exercises focusing on the key body parts affected when playing golf and tennis are recommended. The warm-up exercise should focus on moving your hands, legs, shoulder, and back. This will make a lot of difference in athletic performance. Warming up for tennis and golf doesn’t have to be too rigorous. Just playing a few shots before you toil yourself hard does the trick.

Wear right shoes

Wearing the right shoes is often disregarded. However, each sport has specific types of shoes that are designed considering the need of the game. Wearing the right shoe can help prevent ankle sprains, tiredness, and muscle soreness and keep your endurance high. The right shoes/footwear also help maintain the footwork needed in every sport.

Athletes don’t wear football shoes. Football players don’t wear tennis shoes. This is enough to know the importance of wearing the right pair of shoes that cater to a specific sport.

Use RICE principle

The RICE principle has been beneficial in minimizing pain to an extent. It stands for Rest, Ice, Compression, and Elevation. The procedure can help ease the inflammation and pain in the knee, shoulder, back, and elbow. Ice needs to be applied for the first 20 minutes and then repeated after every two hours.

The ice works on bringing down the swelling, whereas elevation allows the blood circulation to stay intact for a while to bring the swelling down. It’s more suitable to heal an injury faster.

Take chiropractic care

Some of the injuries are caused due to weak muscle strength, lack of flexibility, and other similar reasons. Such injuries can be prevented with the help of chiropractor sports medicine. Chiropractic sports medicine is a dynamic way of preventing any sports injuries. These include the use of hands by chiropractic to relax your muscles.

Chiropractic care can usually be incorporated into training practice to prevent a player from golf and tennis injuries. It not only helps in healing the injuries but prevents them too.

Some basic injuries like rotator cuff injuries (shoulder pain), back pain, and golf and tennis elbow can be best avoided and treated through proper chiropractic care. Chiropractic care proves beneficial for quick recovery and considerably reduces the need to take pain medications. If you are looking for a sports chiropractor in Austin to help you deal with tennis and golf injuries, contact us today.

Understanding Common Causes of Elbow Pain in Golf and Tennis Players

Posted on February 28, 2023 by Admin

Do you know 50% of tennis players suffer from tennis elbow during their career? The elbow pain in golf and tennis players is usually caused due to the strain in the elbow tendons through repeated movements. Tennis, much similar to golf, requires repetitive movement of forearm muscles.

Not only tennis and golf but any task that requires rigorous movement can result in elbow pain. This can also trouble people who play violin/guitar for long hours, javelin players, squash players, and others involved in similar activities.

What is epicondylitis?

The term for elbow pain in golf and tennis players is known as ‘epicondylitis.’ But why is it called the same? So, if you look at the image below, you can see the skeletal structure of the left elbow.

Image: https://meded.ucsd.edu/clinicalmed/assets/img/upper_elbow_bones.jpg

Source: medeu.ucsd.edu

The elbow is the part where the forearm and the upper arm join. The forearm is termed as the ulna, and the upper arm bone is called the humerus. On either side of the humerus are two protruding bones, the lateral epicondyle, and medial epicondyle.

Any inflammation or irritation caused to the tendons and muscles attached to this epicondyle is termed epicondylitis.

What is tennis elbow?

Any elbow pain arising from the lateral epicondyle or outside the elbow is lateral epicondyle or the tennis elbow. It’s not usually an inflammation, but a chronic condition wherein tendons are injured, micro ruptured, or have collagen deposits.

The situation arises when the muscles around this area are overworked and weakened.

Some of the common tennis elbow pain causes are:

The main cause is the repeated overuse of the arm movement required while playing tennis.
Playing unnatural and improper tennis strokes also adds to the condition.
A strong tennis stroke that is sudden and forceful also causes the tendons to overstretch and cause the tennis elbow.

Diagnosis of tennis elbow

Tennis elbow is diagnosed when someone is experiencing pain arising from the outer elbow or when you bend your hand. Grasping or lifting items also becomes painful.

How is tennis elbow treated?

Any injury caused by the overuse of muscles can be corrected through proper chiropractic care.

You might not need to take medicines (unless necessary) as chiropractic sports medicine in Austin works wonders on the tennis elbow. The suffering of sports personalities is often overlooked. They are usually able to bear any mild pain resulting from their injuries.

However, some problems related to muscles and tendons can be completely healed through a chiropractic sports medicine known as the Active Release Technique (ART). ART is known for correcting the tennis elbow permanently.

Several studies have also been performed on the efficacy of chiropractic treatment of lateral epicondylitis using ART, and ART has proved to help reduce the pain within three weeks.

One such study quotes, “Treatment consisted of 5 sessions of ART (a soft tissue technique that is applied to muscles, fascia, tendons, ligaments, and nerves) applied to the left elbow soft tissue over a duration of 3 weeks. The patient reported an absence of pain and ability to consistently play 18 consecutive holes of golf up to 3 times per week at 4 and 8 weeks post-treatment.”

What is golf elbow?

If the elbow pain arises from the elbow’s inner side, particularly the medial epicondyle, it is termed a golf elbow.

Golf elbow is caused more due to repetitive tight gripping of the hand and wrist turning. The pain in golf’s elbow feels as if it is radiating to the whole arm. Unlike tennis elbow, you may become incapable of holding or gripping things in golf elbow. This is because golf elbow damages the muscles and tendons connected to the fingers and wrists.

Common golf elbow pain causes:

The main cause of golf elbow is sudden overuse of the forearm.
It’s said that golf elbow has nothing to do with the game but is caused due to incorrect use of muscles. Any wear and tear to the tendons on the inside of the elbow. It is even found that golfers are more vulnerable to tennis elbow than golf elbow itself.
It can be caused due to weight training. An incorrect lifting technique can overload the tendons and muscles, causing golf’s elbow.
Throwing sports like javelin, baseball, and archery can also cause golf elbow.

Diagnosis of golf elbow

Golf elbow can be diagnosed when someone experiences excruciating pain in the inner elbow.

How is golf elbow treated?

There is minimal research conducted on golf elbow as compared to tennis elbow. However, the treatment for both elbow pain resulting from tennis elbow and golf elbow is the same because both are caused by the tearing of tendons and muscles (only the impact of pain differs).

Golf elbow is also less common than tennis elbow. A study says not even 1% (0.4%) of the population is affected by golf elbow.

Nonetheless, golf elbow can be eradicated with proper chiropractor sports medicine services like ART or the Active Release Technique. In ART, the chiropractor uses massage movement to release the tension around the tendons and muscles. To learn more about the treatment of elbow pain through chiropractic care, contact us today.

Managing Shin Pain while Running

Posted on January 31, 2023 by Admin

Shin splints develop from repeated stress to the shin bone by the pulling and tugging of the muscles and connective tissue in the lower leg. The pain often occurs with beginner and seasoned athletes and is a painful condition that interferes with athletes’ training regimes. Instead of discontinuing your training, there are a few things you can do to manage the shin pain while running.

Choosing the correct attire with adequate support

Make sure that you wear the correct shoes with good arch and heel support and shock-absorbing insoles. Custom orthotics with padding reduce stress on the shin during running and sports tape can also be applied for more support. As tight calf muscles might be a cause of shin pain, compression garments such as socks, full-length tights, or three-quarter-length pants might relieve the shin pain while running.

Choose the right start before your exercise

Warming up

before an exercise is to prepare yourself mentally and physically. With a good warm-up, you elevate core temperature and increase blood flow to the working muscles. This results in more oxygen becoming available to the muscles. A good warm-up will help your muscles, ligaments, and tendons to work with ease.

Stretching

supports more flexibility for the muscles to contract and relax and reduces the risk of injury. It prepares the muscles for more strenuous exercise and reduces the chances of shin splints. When the muscles are too tight during an exercise, the muscle imbalance can cause injury or strain. Stretching before exercise adds balance to the lower legs so that the muscles work together.

Choosing the correct surface to work out

High-impact activities on hard or inclined surfaces such as concrete can put added strain on your muscles, joints, and bones. The best surface to run on depends on your level of fitness and experience, your body, your goals, and your shoes. It is advisable to run on softer surfaces like grass or a dirt trail if you are planning a longer run. Using the treadmill once or twice a week may similarly be easier on the body than the normal concrete sidewalk.

There are many surfaces to run on, depending on your own comfort level and goals. When in a new environment offering a different surface for running, like on the beach or in snow, it is sensible to start slow with the appropriate support in attire. Just listen to your body and do not push yourself too hard, which could lead to injury.

It is a good idea for experienced runners to vary running surfaces to improve strength and balance but not at the cost of an injury. Therefore, if your shin splints increase, find another route or surface to run on.

Correct technique

When running with an incorrect placing of the feet, causing either the ankles to roll in or the feet to roll toward the outside edge (overpronate or supinate) the front leg muscles work harder to help stabilize the feet. If, on top of it all, you are wearing non-supportive shoes, shin splints pain will intensify.

Choose a slow start

Beginner runners often make the mistake of doing too much too soon. A slow start will be more effective in learning the correct behavior to adapt to your personal running experience like the correct shoes and attire for weather and support, the correct diet to follow, the correct body form for the trail you are on, and increasing the mileage gradually.

Strength Training

Weak anterior tibialis muscles – the muscles running along the front side of your lower leg responsible for the flexing of the foot at the ankle – cause shin pain when running. Simple stretching exercises, such as heel and toe raise, can strengthen your calf and shin, and prevent shin pain. These, and other stretching exercises before and after a run, will build calf muscles and help with flexibility.

What else to do

Some more considerations that can help you avoid injury and splint pain while running, would be to avoid high-intensity, high-impact activities like jumping rope, dancing, and gymnastics, or sports activities like basketball or soccer where there are high-speed stops and starts. Rather, consider cross-training such as swimming in place of your regular running exercise once a week if the pain increases or persists. Take a break and continue with stretching and strengthening training to help and support the muscles in your lower leg to return to your running earlier.

Talk to professionals

If you want to get the most out of your running experience and not be limited by pain and injury, you can always get professional advice from sports chiropractors, who can provide effective and safe options to assist you in preventing shin splints!