- Orthopedics, Physical Therapy, WellnessGeneral Page Tier 3BlogTennis is a great sport that offers a cardiovascular challenge, a test of skill and strategy. Proper tennis warmups and strengthening exercises can help prevent muscle and tendon strains and tears. Below are some tips to help get you tennis ready and help prevent injuries. The warmup Start with a light jog, jump rope, do burpees or do a combination of all three. The point is to get your blood flowing. In five minutes you should feel loose and have your heart pumping. Dynamic warmup The goal of the dynamic warm up is not just to stretch, but to make sure you are able to take your joints their full range. Frankenstein’s Kick – You can do this statically in one position or walk around. Keep your hips and pelvis pointing straight ahead and kick your right foot while reaching out with your left hand, then alternate with your left foot and your right hand. Do this for 30 seconds or go 30 yards. Butt Kicks – The ideal athlete should be able to kick his or her own butt. Stand tall, keep your tail bone tucked and kick your right foot back while reaching back with your left hand to touch it. Now alternate with your left foot kicking back with your right hand reaching back to touch it. Do this for 30 seconds or go 30 yards. Side Shuffles – We move in one direction most of the day: forward. Get in an athletic stance, like someone was going to knock you over. Side shuffle each direction for 30 yards. Keep your body squared and hips forward. Grapevines – This is the same as the side shuffle except you have to open up your hips, bring the push off leg in front of the lead leg, shuffle laterally and then bring the push off leg behind the lead leg. Repeat for 30 yards each way. The stretching Now that your body is warmed up, it is time to stretch. For tennis players and all overhead athletes, due to the repetitive nature of the sport, certain things tend to tighten. Cross body shoulder stretch – Keeping your shoulders low, bring your arm across your chest. Grab onto your elbow with your opposite hand and pull. Hold 20-30 seconds and repeat three times. Now repeat on the other side. Prayer stretch and reverse prayer stretch – Bring your palms together as if you are going to pray. Place your elbows out and feel the stretch of the muscles of your forearm. Now alternate with bringing the back of the palms together. Keep elbows out and hold each stretch for 20 seconds. Repeat twice. Sleeper stretch – Lying on your side, bring your arm that you are laying on out at a 90-degree angle from your body. Now bend your elbow to 90 degrees with your palm facing the direction in which you would arm wrestle someone. Use your top arm and push your hand down towards the floor/bed/mat. You should feel a nice stretch in the back of your shoulder. Hold for 20-30 seconds and repeat three times. Thoracic mobility – A stiff rib cage and thoracic spine can cause your whole shoulder girdle to overstress itself. Lying on your side, keeping your knees together, open up your trunk like a book. Your top arm is going to reach away from the direction that your knees are pointing. Turn your head facing your reach hand, as well. Hold 2-3 seconds, and repeat 10 times. Now try the other side. Rotator cuff strengthening There are many ways to approach rotator cuff strengthening. These are a few of my favorites: Neutral external rotation (NERT) – Using a resistance band, keep your arms by your side with your arms bent at 90 degrees, like you are holding a pizza box. Palms up, thumbs out. Grip the resistance band and pull it apart while keeping your elbows tucked into your rib cage. Squeeze the shoulder blades together. Repeat 15 times. Do 2-3 sets twice a week. Plank and rotate with a band – Hold a plank on your elbows while holding a resistance band with light tension between your hands. Now rotate your body so all your weight is through one elbow. Extend the free hand towards the ceiling while pulling the band. Rotate and repeat 10 reps to each side. Do two sets at least once a week. The reverse throw – Set a band or a pulley system to waist height and stand centered to it. Grab onto the band with your throwing arm and cock your arm back as if you were to throw a football. You should be able to do 20 reps. Repeat for three sets and alternate arms. ABC plank – Plank on a Swiss ball with elbows on the ball. Now draw the whole alphabet with the ball, keeping a tight plank. Do one set with capital letters and one set with lower-case letters at least once a week. Other general upper body strengthening to help the shoulder girdle that should be part of any strengthening program include: Pushups Dips Pull ups Rows Knee stability The knee needs balance between all the muscle behind the knee, above the knee, and below the knee. Knee range of motion – Make sure you have full range of both knees. Can they bend all the way equally, and can they not only extend, but hyperextend equally? If not, stretch them or make an appointment with your physical therapist to figure out why. Squat – Feet should be shoulder width apart. Keep your knees behind your toes and squat down. You can add resistance with a barbell, kettle bell, dumbbell, etc. Find a trainer to make sure your form looks good. Single-leg dead lift – Stand tall holding a dumbbell or kettle bell. Hinge forward with one leg kicking back. Bring the weight down towards the floor keeping the three curves of the back. Allow the stance leg’s knee to bend. Now bring it back to position one. It is okay to do a standard dead lift with a barbell, as well. Form is everything when trying to prevent injuries in this exercise. Overhead reverse lunge – Holding a weight over your head with your right hand, step back with your left leg and sit in a lunge with the left knee close, but not touching the ground. Return to start. Repeat 8-10 times for two sets and switch legs. Side plank clams and hip abduction – Holding a side plank, try 20 reps of clams. The top leg should be bent at 90 degrees. Open the hips just enough before your trunk starts to rotate. For hip abduction, return to the side plank position. Keeping the hips and toes pointing forward, lift your top leg away from the bottom leg, leading with the heel. Repeat 20. The leg exercises not only give you the strength needed to compete, but also improve the power of your swing. Proprioception Proprioception is your body’s ability to perceive its position in space. Simply balancing and standing on one leg can challenge your proprioception. Exercises like yoga and the practice of martial arts help you develop the balance, strength and skill to master your body awareness. At a gym or at home use a Bosu ball or wobble board with your exercise routine to help you challenge your proprioception and improve your core activation. Simply standing on a BOSU while doing arm curls can help improve proprioception. Stand-up paddleboarding is also a great way to challenge your balance, proprioception and core strength for tennis players looking for a way to cross train. Plyometrics Plyometrics is a type of activity that involves explosion and using a muscle in a way that creates a quick stretch and response. Jumping rope – Keeping your body relatively stiff, jump rope. Variations include single leg, alternating skips and side-to-side jumping. Box jumps – Finding a box at an appropriate height for your level of skill is important. This is an explosive exercise. Keeping your legs parallel, hop up on to the box, landing as softly as possible. Then step down. The point is to explode and react with strong stability. Do reps of five for a set of five. Depth jumps – It is also important to learn how to react quickly with plyometrics. Set up two boxes at difference heights or a box and a hurdle. Start at the higher box and jump down. Now explode as fast as you can onto the second box. The cue is “attack the ground.” Again, repeat for five reps for a set of five. Other activities that can help you train plyometrics include basketball, high-intensity interval training (HIIT) classes and wind sprints. If you’d like help developing a training routine specific for your needs or help recovering from a sports injury, AAMG Physical Therapy can help. Call 443-481-1140 for an appointment or more information. Author Dat Quach, PT, is a senior physical therapist at AAMG Physical Therapy and supervisor at the Bowie Pavilion clinic. To reach his practice, call 443-481-1140. Originally published June 6, 2017. Last updated June 11, 2018.0
- Men's Health, Orthopedics, Women's Health, Pediatrics, WellnessGeneral Page Tier 3BlogWhether your child plays for a competitive Little League team or you’re gearing up for the company softball game, you should be aware of throwing injuries. The repetitive motion of throwing puts stress on your shoulder and elbow, and can lead to chronic or sudden injuries. The good news is you can prevent most throwing injuries or treat minor ones with physical therapy. Here are few things you should know about throwing injuries: Signs of injury Watch for signs of fatigue or overuse. If you find yourself massaging your arm after each pitch, or taking more time between pitches, this may be sign of a developing throwing problem. Other signs may include redness, discoloration, swelling, tightness, sharp pain or loss of range of motion of either, or both, the elbow and shoulder. If you’re experiencing any of these signs, get evaluated by a professional. These signs could indicate a serious throwing injury. You may experience decreased grip strength or decreased pitch speed, too. Common injuries Common shoulder problems can involve your rotator cuff. Your rotator cuff is made up of four large muscles that extend from your shoulder blade to your shoulder joint. These muscles are extremely important for your shoulder strength and for holding your shoulder joint in the right position. Frequent throwing can irritate the rotator cuff. This can lead to shoulder pain, tendonitis or even a muscle tear in your rotator cuff. You may experience pinching, or impingement, of the rotator cuff if those muscles are weak or tired from overuse, if you have shoulder instability, or if you have poor throwing form. Elbow sprains are also common. With an elbow sprain, you may experience pain to touch, pain when you throw, or possible numbness and tingling below your elbow. These sprains are most commonly caused by strain to the elbow due to poor throwing form. Preventing injuries Throwing a baseball or softball is a full body activity. Your workouts in the off-season and pre-season should include shoulder strengthening, as well as leg strengthening, flexibility, core stability, speed and agility training. When it comes to your throw, physical therapists can help you identify your problem areas and address them. They can analyze throwing mechanics, determine the phases of throwing that need improvement, provide strength and conditioning programs, and much more. If you’re experiencing signs of a throwing injury, getting proper treatment can help you return to your sport as quickly and safely as possible. Author Lindsay Morgan is a physical therapist, specializing in rehabilitating throwing injuries, with Anne Arundel Medical Group (AAMG) Physical Therapy in Crofton. To reach her office, call 443-481-1140.0
- Orthopedics, Weight Loss, Women's Health, WellnessGeneral Page Tier 3BlogStrength training exercises are key to burning calories, increasing metabolism and preventing injury. But you don’t need a gym membership or equipment for a proper strength routine. You can try these five exercises at home. Push-up Make sure your hands are shoulder-width apart. Angle your hands against the ground in whichever way feels most comfortable. Keep yourself straight. Think of your entire body as a straight line from your shoulders to your feet, and don’t stick your behind in the air. If you have trouble pushing yourself up, clench your glutes, abs or both. Your strength doesn’t have to come entirely from your arms. For a modified version, position your knees on the ground. Squat Spread your feet slightly wider than your hips. Point your toes slightly outward. Keep the weight on your heels and the balls of your feet. As you squat downward, push your behind and hips backwards. Think of it less about bending your knees and more about pushing your body backwards, similar to how you sit down in a chair. Make sure your hips go even with or lower than your knees. Otherwise, you won’t feel the full benefit of the exercise. Plank Forearm planks are more common and slightly easier than extended arm planks. For the forearm version, place your elbows on the ground at shoulder-width, and use the muscles in your abdomen to keep your body elevated parallel to the ground for as long as you can. For a slightly more difficult variation of the plank, extend your arms and keep your body in a straight line for as long as possible. For a modified version, position your knees on the ground. Tricep dip Find a chair or coffee table that is about the same height off the ground as your knees. Place your hands on the edge of the surface and slide yourself forward, keeping your arms straight and your body close to the chair. Lower your body until almost sitting on the floor and make sure your arms — not your legs — support your weight. Repeat as many times as you can. Originally published Dec. 5, 2016. Last updated Oct. 11, 2019.0
- OrthopedicsGeneral Page Tier 3BlogArm injuries in youth sports continue to increase at an alarming rate. In particular, baseball and softball players are at significant risk of overuse injuries during their playing careers. In fact, it is estimated that up to 35 percent of baseball players will experience elbow or shoulder pain each year. Although throwing injuries occur in position players, pitchers are especially at risk for injury. It’s important that parents, coaches, doctors and the athletes understand the risk factors and preventative measures, and work together to decrease pitching overuse injuries. Overuse injury is often the result of specializing in one sport and is the main factor in the rise of arm injuries in throwing sports. Overuse leads to muscle fatigue and weakness, which can alter throwing mechanics and cause injury. In addition, muscles protect the bones and ligaments of the shoulder and elbow during the throwing motion by absorbing the energy of the throw. When the arm is fatigued, the risk of ligament rupture or fracture increases. As the season progresses, the risk of fatigue and injury increases. The total number of throws, not the type of pitch thrown, is the most important risk. Many baseball associations recommend daily, weekly and yearly pitch limits, as well as mandatory rest periods. Throwing too many pitches with insufficient rest is more likely at weekend or showcase tournaments. For example, a 12-year-old who throws 50 pitches on the first day of a tournament should not pitch again until day four. Referenced from “The Bare Minimum: Baseball” (Essential Training for the Baseball Athlete Youth through College) Everyone involved is responsible for preventing pitching overuse injuries. The American Sports Medicine Institute has common sense suggestions to limit overuse: Follow pitch limit guidelines during the season. Pitch on only one team per season. Don’t allow pitchers to play catcher during the same season since these two positions throw the most during a game. Refrain from overhead throwing for three months and competitive pitching for four months each year. It can be hard to take the necessary rest periods when a lot of kids now play year-round baseball. I suggest the months of November through January as ideal time in our area of the country for this essential rest. Players should realize that a good conditioning program for their legs, core, and rotator cuff muscles is crucial to protect the shoulder and elbow from excessive force during the throwing motion. In addition to strengthening, a shoulder stretching program focused on the posterior shoulder capsule is also helpful in preventing arm injuries. Armed with this information, coaches, parents, and players can work together to limit overuse and enjoy a full, injury-free season. Authors Cyrus Lashgari, MD, is an orthopedic surgeon with AAMC Orthopedics. To reach his practice, call 410-268-8862. Originally published March 19, 2018. Last updated March 28, 2019.0
- Physical TherapyGeneral Page Tier 3BlogWhat’s not to love about the nation’s fastest-growing sport that’s taking the country by storm – Pickleball? The sport combines elements of tennis, badminton and ping-pong; is easy to learn and slower paced. As more Americans pick up a paddle, there are also growing numbers finding themselves in a, dare we say, pickle when dealing with a pickleball injuries. Shelby Schaefer—a Luminis Health physical therapist—and her colleagues have noticed an increase in injuries related to pickleball amongst their patients, particularly in the older population who have more limited movement in their spine and hips. Schaefer says the low-impact sport gives players a false sense of security. Your chances of strains and sprains increase because you’re pushing your body too hard and lack of preparation. Common pickleball injuries include strains and sprains of the back, knee and ankle, as well as elbow and wrist injuries. Prep Your Body All levels of sport require some training and warm-up. The greatest risk for injury in any sport, including pickleball, comes from not preparing your body for the sport or warming up. Here are some recommended pre-pickleball stretches for different parts of your body: Shoulders—Cross-body stretch. Begin standing in an upright position. Raise one arm in front of your body with your thumb pointing up. Grasp the outside of your arm with your other arm and apply gentle pressure until you feel a stretch. Hamstrings—Forward lean stretch. Begin sitting upright with one leg straight forward and your heel resting on the ground. Bend your trunk forward, hinging at your hips until you feel a stretch in the back of your leg. Hold this position. Quadriceps—Standing knee bend. Begin standing in an upright position. Step forward with one food and lower down into a mini lunge position. Return to standing and repeat on the other leg. Calves—Standing calf stretch. Stand facing a wall with your hands on the wall. Put one leg about a step behind the other leg, with toes pointed towards the wall. Keep the back heel on the floor, bend your front knee until you feel a stretch in the back leg. Repeat on the other leg. Helpful warm-ups before playing pickleball include: Squats. Lunges. Walking butt kicks or marches. Arm swings. It’s also important to exercise outside of pickleball to keep up your upper and lower body strength. Overuse Injuries When considering how often to play pickleball, think about your typical routine. If you haven’t played the sport and aren’t typically active, ease into it by playing once or twice a week. If you are regularly active and physically fit, daily pickleball play may be just fine. Remember to listen to your body—it will tell you when you need some rest and recovery time. Complements for the Court Other activities that are a nice complement to pickleball include water aerobics, yoga and Pilates. One final tip to “ace” the sport, play pickleball against an opponent who is at a similar ability level as you. It’s best not to play competitively when you are learning the sport. In the event that you are injured, Luminis Health is here to help. Click here to learn more about our physical therapy services. Author Shelby Schaefer, PT, DPT, ATC is a physical therapist at Luminis Health.0
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