Sports Injuries - Dynamic Sports Medicine

How to Use Foam Rolling for Faster Sports Injury Recovery

Posted on September 25, 2023 by Admin

Sports injuries are thieves, stealing time, comfort, and your favorite activities from your life. The faster you can move past them, the faster you can get back to your professional sport, weekend warrior schedule, or regular pick up games with friends. One accessible, easy-to-use, and effective way to speed up healing is to use foam rolling. This self-guided way to accomplish myofascial release can help you to address muscle tightness, reduce soreness and improve your flexibility. Here is a look at how to use this approach to speed up your healing.

Understanding Foam Rolling

Before you learn how to most effectively leverage foam rolling to heal your sports injury, you should understand what it is. This approach is relatively simple, incorporating a foam tube into exercises to relieve muscle tightness and soreness in the affected area.

This approach is considered a self myofascial release, meaning that you can use this approach on your own, or under the guidance of a sports medicine professional, to relax the connective tissues around the muscles and bones in your body (called the fascia).

Myofascial approaches, such as foam rolling, use pressure to target areas where the fascia is tight or restricted. This pressure releases the tightened area and encourages the flow of blood and the free movement of the affected area. You can complete foam rolling on your own or, often, in the presence and under the guidance of a skilled sports medicine chiropractor who can assist you in identifying the areas that need treatment and the exercises that can help.

The Benefits of Foam Rolling For Sports Injury Recovery

Foam rolling, when used correctly and effectively, can have significant positive effects on the body – Even before you experience a sports injury. Here is a look at some of the ways in which this approach can heal and strengthen your body, both addressing and preventing injuries.

Reduce Muscle Soreness

Foam rolling, by releasing tension in the fascia and in the muscles, can reduce the amount of pain you feel, both from an injury and as a result of normal training. In fact, this approach has been proven to reduce discomfort for up to three days after an exercise routine.

Improve Circulation

Foam rolling can improve the flow of blood to the body’s connective tissues, including areas where circulation tends to be lower, such as the tendons and the ligaments. The flow of blood boosts the delivery of oxygen, glucose and nutrients to these areas of the body, allowing them to heal more quickly and perform more effectively.

Increase Range of Motion

Restricted fascia and tight muscles can limit your flexibility and prevent you from completing activities essential to your sport or daily life. Foam rolling, by releasing the tension in these areas of the body, frees up the joints, ligaments, tendons and muscles to achieve their optimal range of motion.

Tips For Effective Foam Rolling

Want to get the most out of your foam rolling? There are specific techniques to help you heal faster and maximize the benefits you get from this approach. Here are some of our suggestions:

Start gradually

The type of roller you use and the amount of pressure you apply can vary depending upon your needs and preferences. When you are just starting out, opt for softer rollers and less pressure until you get used to the process. Your sports chiropractor can help you follow a schedule that works for your body and injury.

Target the affected area

Foam rolling is most effective when it focuses on areas of your body that are tense, injured or sore. In order to identify these areas, consult with a sports medicine professional. They can help you determine which areas would most benefit from targeted foam rolling so you can heal more quickly.

Use the proper techniques

You will get the most benefit out of foam rolling if you apply the correct techniques. For example, the direction you roll, the pressure you apply, the areas you target, and more can all affect the benefits you receive from this approach. Follow your therapist’s instructions for the most benefit.

Be consistent

You may not experience the full effects of foam rolling right away. Instead, you will need to use this technique consistently, over a period of time, in order to enjoy the full extent of healing available through this technique.

Foam rolling is just one approach to treating (and preventing) sports injuries. Let the experts at Dynamic Sports Medicine leverage the gold standard in sports medicine care to help you heal from a wide array of injuries. We use many different approaches so you can enjoy the same kind of healing and support enjoyed by Olympic athletes.

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!

The Runner’s Guide to Managing IT Band Syndrome

Posted on August 28, 2023 by Admin

As a dedicated runner, you experience both the joys and the challenges of conquering mile after mile of trail or track. What you may not realize, however, is how much successful, pain-free running depends upon the proper alignment of your hip, knees, feet and ankles. Without this alignment, you may experience conditions like IT band syndrome. Extremely common among runners, it is also very treatable, as long as you have a sports medicine professional who can help you get your body working harmoniously again.

Understanding IT Band Syndrome

IT Band Syndrome, short for iliotibial band syndrome, is the inflammation of the band of connective tissue that runs from your hip to the outside of your knee. It is the cause of about 12 percent of running injuries. Manifesting as pain on the outside of the knee, this condition is usually caused by overuse of the knee during running or cycling.

If you suffer from this syndrome, you may experience sharp, stabbing pain on the outside of your knee. This pain may get worse when you run or cycle, particularly if you pursue these activities on uneven surfaces or on hills. Other symptoms could include the following:

Hip pain
Snaps, pops, or clicks on the outside of your knee
Warmth and/or redness on the outside of your knee

A qualified professional is the best way to confirm whether you have this condition, and any persistent pain outside your knee should never be ignored.

Causes of IT Band Syndrome

IT Band Syndrome is most often caused when the iliotibial band becomes too tight and rubs against the bones in the knee, causing inflammation. Considered an overuse injury, the tightness and inflammation of the band are often the result of improper running technique, improper footwear and other factors. Here are a few of the circumstances that can increase your risk of developing this condition:

Improper alignment of the hip, knee and foot while running
Excessive pronation of the foot
Difficulty rotating your hip
Training on tilted or downhill surfaces
Training in worn out shoes or improper footwear
Rapidly increasing training amount or intensity
Muscle strength imbalances
Lack of stretching before exercise
Warming up or cooling down too quickly
Lack of flexibility
Lack of muscle control
Genetic factors

While the causes are many, the good news is that IT Band Syndrome is very treatable with a sports medicine professional who can not only treat your pain but help you develop routines that prevent this condition from occurring again.

Strategies For Managing IT Band Syndrome

The first step in managing this condition is to rest from the activity that is causing it. For example, you may need to take a break from running in order to avoid aggravating the injury.

In addition to rest, you will probably require the assistance of a professional sports medicine provider who can not only offer treatment for your pain but also support to help you prevent the injury from reoccurring once you start your running up again. Here are some of the steps this professional can take to help you manage your condition:

Manual Therapy

Applied most often with foam rollers, manual therapy helps to stretch the IT band in order to relieve tension and painful rubbing against the bones of your knee.

Strengthening Exercises

If you suffer from muscle imbalances, hip weakness or other problems, your physical therapist or chiropractor may have you complete exercises intended to strengthen the muscles surrounding the IT band.

Stretching

In order to further reduce tension in the IT band, your provider may have you complete stretching exercises. These exercises help to lengthen and relax your IT band in order to prevent the rubbing that causes inflammation and pain.

Preventive Support

Once your IT Band Syndrome is improving, your sports medicine provider can work with you to prevent the syndrome from occurring again. There are many steps you can take to keep your IT band healthy and strong. Here are a few of them:

Wearing proper footwear
Changing your posture and gait
Pelvis, hip, knee and foot control
Proper warm up and cool down
Posture training
And more

You will also likely return to running gradually, in order to help your body gain the strength it requires to run without injury.

Managing IT Band Syndrome will require time and patience – And a healthcare partner dedicated to your recovery. At Dynamic Sports Medicine, we make the gold standard in sports medicine available to you. That’s the same kind of treatment that we have used on Olympic athletes! Let us help you address your pain and help you prevent it in the future. Contact us today to learn more!

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.

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!

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.

Treating Shoulder Pain in Tennis Players

Posted on March 31, 2023 by Admin

Every tennis player is susceptible to shoulder pain at some point in time. Like any other prevalent injury in tennis, shoulder pain in tennis players is also caused due to repetitive movements.

Tennis involves full-body movement, specifically that of the shoulder and hands. Repeated overhead movement through your dominant shoulder is one of the main causes of shoulder pain in tennis players. A study on rotator cuff injuries in tennis players mentions, “The serve is the most energy-demanding motion in the sport, and it accounts for 45 to 60% of all strokes performed in a tennis match, putting the shoulder at increased risk of overuse injury and rotator cuff tears.”

The intensity of pain in tennis players aggravates as they continue to train even after mild shoulder pain. A study found that around 75% of tennis players experienced mild shoulder pain, while 10% experienced moderate to severe shoulder pain. The study also emphasized that 60.7% of the players reported some discomfort in the shoulder, not necessarily pain.

This means there can be more shoulder problems in tennis players than just pain that could later turn to shoulder pain and even worse.

Causes of shoulder pain in tennis players

There are mainly two causes of shoulder pain in tennis players:

Impingement syndrome

There can be internal impingement or external impingement. Both impingements are caused due to shoulder joint instability. The impingement syndrome is also closely related to scapula dyskinesis (imbalance of shoulder blades). Scapula is a scientific term for shoulder blades, whereas dyskinesis is a term for impairment in voluntary movement.

An external impingement is located on the exterior of the shoulder joint. In external impingement, the rotator cuffs are compressed. This is much more like a rotator cuff tear that is diagnosed with the help of an impingement test. Impingement syndrome is likely to happen during overpowered overhead serves and strokes.

The internal impingement is located in the inner side of the shoulder and is an effect of a bone to bone contact. When the tendons around this region are compromised and strained with repetitive overuse of injury, it can result in impingement.

Glenohumeral instability

Glenohumeral instability is another main cause of shoulder pain. The Glenohumeral is one of the joints of the shoulder. It’s the ball and socket joint. In simpler words, it’s located around the humeral head. The humeral head is the head of the humerus bone (upper arm).

When a tennis player feels like the shoulder is slipping or when the humeral head does not fit right into the socket (Glenoid fossa), it’s termed glenohumeral instability. This is one of the imbalances that are common in tennis players.

These causes can easily be rectified with “rotator cuff and scapular muscle strengthening and surgical stabilization of the capsulo-labral complex for patients who fail a rehabilitation program” quotes a study on Shoulder Pain in Tennis Players.

Nonetheless, these are the two main causes of shoulder pain.

Other secondary causes can be:

Damage to the rotator cuffs
Damage to the tendons and ligaments around the shoulder joints
Restricted internal rotation of the shoulder caused due to tightening of muscles around the back shoulder

How to treat shoulder pain in tennis players?

Most players suffer from shoulder pain (severe or mild), and early treatment is key to not letting it get worse.

Some causes of shoulder pain in tennis players include overuse injury that turns severe with time. A similar study rightly quotes, “Despite the injury, many players continue playing through pain rather than adjusting their training schedules or taking time off. This often increases injury severity.”

Sports medicine has shown tremendous success in recent years, and there is no way such pain should be tolerated. Even without missing your training, such shoulder pain in tennis players can be minimized and eliminated. The solution is chiropractor sports medicine. One such chiropractic sports medicine suitable for shoulder pain is the Pulsed Energy Replenisher 2000 or the PER 2000.

Depending on the severity of the injury, shoulder pain in tennis players can be treated through two methods:

Through non-operative methods

Non-operative methods are used if the tennis player is injured during a professional tour and cannot take time off.

Such a player is asked to take a rest from overhead activities. The usual non-operative treatments include NSAIDs to reduce inflammation, Corticosteroid injections, platelet-rich plasma as one of the treatments, and being part of a rehabilitation program.

Through operative methods

When the injury is too severe, and a tennis player cannot return to play, surgery is an operative method. The type of surgical method used depends on various factors like the type of injury, severity of the injury, tendon thickness, and more.

PER 2000 is an effective treatment that can become part of a rehabilitation program. It’s also useful in quick recovery after surgery. Pulse Electromagnetic Therapy delivers a pulsed electromagnetic field right into the body’s cells. This energizes the body, just preparing body to deal with pain better and faster recovery.

The PER 2000 is safe and comfortable. It’s used to treat many conditions apart from shoulder pain in tennis players. It’s an effective chiropractic sports medicine technique for treating fractures, plantar fasciitis, sciatica, and even lifestyle problems like poor sleep and depression.

If you are a tennis player suffering from shoulder pain and looking for a sports chiropractor in Austin, contact us today.

MCL and Meniscus Injuries: Understanding and Treatment

Posted on February 14, 2023 by Admin

As one of the most common knee injuries, MCL and meniscus tears affect more than 1 million people in the United States every year. Most often caused by abrupt twisting or falling, such as during a sports event, these injuries can range from a simple sprain to a complete tear and can be both painful and debilitating. The good news is that understanding these injuries, and how to treat them, can make it easier to get the correct restorative approach and get back to your regular fitness levels.

What are MCL and meniscus injuries?

Known as the medial collateral ligament, the MCL is a strong band of tissue that runs along the inner side of the knee, from the shin to the thigh. It secures the thigh bone in place and offers stability to your knee.

The meniscus is a c-shaped piece of cartilage that sits between the thigh and shin bones. You have one meniscus on the inside of your knee and one on the outside. They act as shock absorbers, protecting the lower part of the leg from the weight of the upper body.

Injuries to both of these parts of your knee can be caused by the abrupt, twisting or falling motions that often accompany sports (Though you can injure them in other ways, such as by slipping on ice, lifting something too heavy, receiving a direct blow to your knee, or by degeneration of the ligament and meniscus over time).

Injuries can vary in severity. Usually, MCL and meniscus tears are put into one of three grades. Grade 1 occurs when 10 percent or fewer of the fibers are torn. Grade 2 occurs when the outer part of the ligament or meniscus is torn. A Grade 3 tear is most severe and occurs when the tear extends into the interior part of the knee, causing significant instability and making it difficult to walk.

What are the symptoms of MCL and meniscus injuries?

Typically, the symptoms of this type of injury occur almost instantaneously and can immediately interfere with your ability to stand, walk, and complete your regular activities (Including sports activities). These symptoms may include any of the following:

A popping sensations
Knee swelling or stiffness
Knee instability when standing
Difficulty straightening the knee
Locked knee
Pain
Tenderness

How are MCL and meniscus injuries treated?

Because MCL and meniscus injuries can significantly impact your ability to do everything from play sports to even bear weight on your leg, you need to have them diagnosed and treated as soon as possible. There are three primary methods of addressing these types of injuries: Rest, surgery and physical therapy.

Rest

Rest alone is most often used for Grade 1 MCL injuries and mild meniscus tears. In this case, you may be asked to engage in the RICE method (Rest, Ice, Compression, Elevation). You will probably wear a bandage on your knee, use crutches, and take pain relievers as recommended by your provider. Usually, Grade 1 MCL tears, and some more severe injuries, resolve within 3 weeks with this approach.

Physical Therapy

More often, however, both MCL tears and meniscus tears are treated with physical therapy in addition to rest and medication. The goal of physical therapy is to strengthen the muscles throughout your leg and around your knee in particular in order to create more stability and strength in the injured area. This treatment approach will also focus on maintaining your knee’s range of motion so you can return to your normal activities more quickly. Here is a look at some of the approaches your PT may take to address your knee injury:

Manual therapy and massage
Electrical stimulation
In-session and at-home exercises to strengthen your knee and leg
Ultrasound
Taping
Motion exercises
Balance training
Preventive treatment for future strength and health

Surgery

For severe tears of your MCL or meniscus, you may need to undergo surgery. MCL surgery most often occurs when you sustain additional damage to your knee in addition to the MCL tear. Whether or not you choose this approach will depend upon a number of factors, including the following:

Position and severity of the tear
Age
Activity level
Other injuries
Symptoms

Meniscus surgery usually consists of a knee arthroscopy. During this surgery, a small camera and light are inserted into your knee to observe the injury. Based on their findings, the surgeon will then insert other surgical tools to either sew the torn meniscus together or trim it. You will often return to daily activities within 6-8 weeks, and should expect to undergo physical therapy while you recover.

MCL surgery is similar to meniscus surgery in that it uses the arthroscopic approach. However, your options for treatment consist of reattaching the ligament or rebuilding it using grafts from your patellar or hamstring tendon or from a donor tendon.

Once surgery is complete, recovery will take about 6 weeks and involve physical therapy. The therapy for meniscus and MCL repairs is similar to the PT offered without surgery: Techniques and exercises designed to restore stability, strength, and range of motion will be used.

Whether you injure your MCL or your meniscus, chances are that physical therapy will be required to help you heal. As the leaders in sports chiropractic care, Dynamic Sports Medicine exists to deliver the highest level of care for your MCL, meniscus, and other sports injuries. Contact us today to find out how we can help you!

Myofascial Release: A Solution for Sports Injuries

Posted on February 11, 2023 by Admin

Myofascial release is a form of physical therapy used to release tension in myofascial tissues. The myofascial tissues are the underlying connective tissues that act as levers and fulcrums when we move. Any tightness in these tissues restricts our body movement, which makes a human feel stiff, sore, and tight.

Breaking down the word myofascial, ‘Myo’ means muscular tissue, whereas ‘Fascia’ refers to the 3-dimensional connective tissue that connects and goes through every structure in the body from muscles, nerves, blood vessels, and cells down to the bones. As these tissues cover a wide range of areas, pressing these tissues is known to relieve pain from inflammation, pain, or scarring around these affected body parts.

How does myofascial release work?

Myofascial release is a massage therapy performed by professional chiropractors and physical therapists.

It is useful in the case of soft tissue injuries like back and shoulder pain, neck pain, ligament injuries, muscular pains, numbness, sprains and strains caused by repetitive motions (like throwing a baseball or basketball), sciatica, lower back pain, and more.

In simpler words, myofascial release works by massaging and pressing the trigger points around the stiff tissues. The medical practitioner will first press certain areas where the patient feels rigid. Once the areas affected are identified, the therapist begins pressing the trigger points to release the pressure. This process is repeated multiple times until the therapist believes the tension has been released.

A patient may be experiencing pain in a different area than where the therapist works with his fingers and palms. They focus on the trigger points that are actually responsible for releasing tightness for a broader set of muscles underlying them. In short, pressing trigger points of a body area is how myofascial release works.

How does Myofascial Release help in sports injuries?

No matter the nature of the sport, any sports injury that results in a soft tissue injury can be rectified using myofascial release. It has helped athletes and sportspeople add more swiftness to their actions and, at the same time, enhance their performance.

Myofascial release, when combined with an expertise of a physical therapist expert, also helps prevent sports injuries altogether.

People generally tend to avoid pain. This is one of the reasons they end up with chronic pain. Myofascial release can be performed on-field and can help relieve the injury then and there. Any delay would mean dealing with the pain for much longer.

Sports injuries are usually caused due to repeated strenuous action and through repeated high-impact movement required while swimming, golfing, tennis, baseball, and other sports. Swimming requires repeated muscular movements when diving and thereafter. Similarly, golf requires impactful movement of both hands and legs to aim a hole.

Any movement can get excessive at any time during the play. Remember how top-seed tennis player, Alexander Zverev, had to leave the finals against Rafael Nadal at Roland Garros? The injury was caused mid-play due to an ankle and ligament tear. Though, his case was severe and required surgery to recover. It will not be wrong to say myofascial release would have helped him well on the way to his recovery thereafter.

Remember that it is beneficial only for soft tissue injuries and should not be performed when the patient:

Has been using blood thinners
Had surgery recently
Has an underlying tumor
Has open wounds
Has weak bones or has a broken bone
Has deep vein issues

Myofascial release is usually provided to patients with chronic pain. Contrary to popular belief, sports athletes suffer from chronic pain more than they are accounted for. According to research that studied the prevalence of back pain in 181 elite athletes from different sports like badminton, volleyball, tennis etc, it was found that “lifetime prevalence of back pain was 85%, the 12-month prevalence was 75%, the 3-month prevalence was 58%, and point prevalence was 38%; for the physically active control group, these prevalence were 81%, 70%, 59%, and 43%, respectively”. Thus, when provided at the right time, myofascial release can help a number of sports personalities recover and perform well.

Conclusion

Many sports personalities continually take pain medications to deal with chronic pain. These can be avoided through other ways of mitigating pain, one of these being myofascial release. To learn more about the procedure and to discover how we can help, 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!

Treating and Preventing Shin Splints

Posted on October 14, 2022 by Admin

Shin splint pain occurs when the muscles, tendons, and fascia covering the shin bone (tibia) become inflamed. This frequently happens when first starting a running program, but is also common among seasoned athletes who run long distances or participate in sports like basketball or soccer that require sudden stops and starts.

Failing to warm up before exercise, wearing poor-fitting shoes, or over-fatiguing/stressing the calf muscles (or having extremely tight calf muscles) can all be causes.

Just like with other painful conditions that interfere with athletic training, sports chiropractic care can provide safe, effective options for preventing and treating shin splints.

Sports massage, soft tissue manipulation, and dry needling can all loosen tight muscles and make them more pliable. It can also reduce scar tissue and improve blood circulation to the area.

Strategically applied sports tape and, when necessary, orthotic shoe inserts that address pronation issues or arch support can reduce stress on the shin during activity.

Stretching and strengthening exercises add balance to lower leg structures so that they work together instead of in opposition to each other. Here are a few to try at home:

If You Already have Shin Splint Pain:

Flex/Point

Sit on a chair, bench, or another stable surface with one foot firmly planted on the ground. Bend the other leg up to hug your tibia (shin bone) against your abdomen. Slowly point the toes toward the floor and hold the position. The goal is to both stretch the muscle over the shin bone and constrict (tighten) the calf muscle. After about 20-30 seconds, flex the toes back up toward your face and hold. This position may be more uncomfortable if you already have pain but stretch through the best you can. Repeat several times and then switch to the other leg.

Toe Drag

From that same sitting position, reach one foot behind you underneath the chair or bench with your toes facing the floor. Press the top of the foot into the ground and, with resistance, drag the toe toward you until you feel the stretch in your shin. You may have to slightly rotate the foot internally or externally just a bit to feel the stretch in the right place, but you’ll know when you get there! Hold for up to a minute and then repeat on the other side.

To Prevent Shin Splints:

Diagonal Wall Stretch

Stand with your palms on a wall or railing and step back with both feet to a slight diagonal plank position. Place one foot slightly in front of the other with the knee slightly bent, and press into the back, straight leg with intention, pushing your heel as close to the floor as possible. Repeat up to ten times and then stretch the other leg.

Diagonal Heel Raises

Starting in the same diagonal wall plank position, keep both feet back and both legs straight. Slowly raise as high onto the balls of your feet as possible and hold that position before slowly pressing your heels back down against the floor. You should feel a stretch in each direction. If you want a deeper stretch, slightly bend the elbows so the torso is closer to the wall, or step the feet further back away from the wall.

Toe and Heel Walks

Prior to physical activity, take a few minutes to walk only on the heels of the foot with toes pointed toward the sky. Then work the opposing muscles by walking only on the tip toes for the same amount of time. This stretches out and warms the lower leg muscles to prepare them for activity.

Your team at Dynamic Sports Medicine can instruct you on proper technique in a variety of injury-preventing and rehabbing stretching exercises. We can also evaluate your gait, show you how to apply sports tape, and discuss the merits of sports massage to keep you free from shin splints during training.