August, 2024 | LiveWell Health

Preparing Your Body for a Marathon

Posted on August 23, 2024

Preparing Your Body for a Marathon: Mobility, Flexibility, and Strength

Running a marathon is a significant challenge that requires more than just building up mileage. While cardiovascular endurance is crucial, preparing your body through mobility, flexibility, and strength training is just as important. A well-rounded training plan that includes these elements can help prevent injuries, improve performance, and ensure you reach the finish line feeling strong. Here’s how to physically prepare your body for the demands of a marathon.

Mobility: The Foundation of Efficient Movement

Dynamic Warm-Ups

Before every run, it’s essential to perform a dynamic warm-up to increase your range of motion, activate muscles, and prepare your joints for the repetitive impact of running. Dynamic stretches improve mobility by actively moving your joints through their full range of motion.

Effective Dynamic Warm-Up Exercises:

Leg Swings: Forward and sideways leg swings help open up the hips and prepare the legs for running.
Walking Lunges: This exercise stretches the hip flexors while activating the glutes and quads.
High Knees: High knees increase hip mobility and engage the core, ensuring your body is ready for the run.

Joint Mobility Exercises

Maintaining joint mobility is crucial for runners, especially in the hips, ankles, and thoracic spine. Regularly incorporating mobility exercises into your routine helps improve stride efficiency and reduces the risk of injury.

Key Mobility Exercises:

Hip Circles: Perform hip circles to improve hip flexibility and mobility, which is vital for a smooth running gait.
Ankle Circles: Keep your ankles mobile and strong by regularly performing ankle circles and calf stretches.
Thoracic Spine Rotations: To avoid stiffness in the upper body, include thoracic spine rotations to maintain a good posture during long runs.

Flexibility: Enhancing Range of Motion

Post-Run Static Stretching

Flexibility plays a vital role in running performance and injury prevention. While dynamic stretching is ideal for warming up, static stretching should be done post-run when the muscles are warm. This helps to lengthen the muscles, improve flexibility, and reduce post-run stiffness.

Key Static Stretches for Runners:

Hamstring Stretch: Gently stretch the hamstrings to maintain flexibility and prevent tightness in the back of the legs.
Quadriceps Stretch: Stretch the front of the thighs to counteract the shortening of these muscles during running.
Calf Stretch: Calves bear much of the running impact, so it’s essential to stretch them regularly to avoid tightness and injury.
Hip Flexor Stretch: Since tight hip flexors can alter your running form, stretching this area post-run is critical.

Incorporating Yoga or Pilates

Adding yoga or Pilates to your routine once or twice a week can greatly enhance flexibility and core strength. These practices help to lengthen muscles, improve body awareness, and release tension, all of which contribute to better running form and reduced injury risk.

Strength: Building a Strong Foundation

Core Strength

A strong core is essential for maintaining proper running form, especially during the later stages of a marathon when fatigue sets in. Core exercises stabilise the pelvis, reduce the risk of lower back pain, and improve overall efficiency.

Effective Core Exercises:

Planks: Planks engage the entire core, improving stability and endurance.
Russian Twists: This exercise targets the obliques, which help stabilise the torso during running.
Bird Dogs: Bird dogs enhance core stability while also strengthening the lower back and glutes.

Lower Body Strength

Strengthening the lower body is crucial for marathon runners to generate power, maintain a strong stride, and prevent injuries. A well-rounded lower body routine focuses on the quads, hamstrings, glutes, and calves.

Key Lower Body Strength Exercises:

Squats: Squats are a fundamental exercise that builds strength in the quads, glutes, and hamstrings, essential for uphill running and sprinting.
Lunges: Lunges improve unilateral leg strength, balance, and hip mobility.
Calf Raises: Strengthening the calves helps prevent Achilles tendonitis and shin splints, common issues among runners.

Upper Body Strength

Although running primarily uses the lower body, a strong upper body is necessary for maintaining good posture and an efficient arm swing, which drives your momentum.

Upper Body Exercises for Runners:

Push-Ups: Push-ups strengthen the chest, shoulders, and triceps, which support arm movement.
Dumbbell Rows: Rows target the upper back and improve posture, helping to prevent slouching during long runs.
Shoulder Presses: This exercise strengthens the shoulders, which are key to maintaining a relaxed yet powerful arm swing.

Integrating Mobility, Flexibility, and Strength into Your Training

To ensure these elements are incorporated effectively into your marathon training, follow these guidelines:

Schedule Mobility and Dynamic Warm-Ups Before Each Run: Spend at least 10-15 minutes on mobility and dynamic stretching before every run.
Include Strength Training 2-3 Times Per Week: Dedicate 30-45 minutes, two to three times a week, to core, lower body, and upper body strength training.
Prioritise Flexibility After Every Run: Finish each run with 5-10 minutes of static stretching to enhance flexibility and prevent muscle tightness.
Cross-Train with Yoga or Pilates Weekly: Aim to do yoga or Pilates at least once a week for comprehensive flexibility and core strength.

Conclusion

Training for a marathon involves more than just running. By incorporating mobility, flexibility, and strength training into your routine, you build a resilient body that can handle the demands of long-distance running. These elements not only help you run faster and more efficiently but also protect you from injuries, ensuring you reach race day at your best.

If your looking into a marathon, you may need nutrition support and our article on Sports Nutrition: Fueling Your Marathon may help.

If you require help with your training regime then our personal trainers and strength and condition coaches can help.

Sports Nutrition: Fueling Your Marathon

Posted on August 23, 2024

Sports Nutrition: Fueling Your Marathon

Carbohydrate Loading

Carbohydrates are your body’s primary source of energy during endurance activities like marathon running. In the days leading up to your race or long run, focus on increasing your carbohydrate intake to maximise your glycogen stores. This process, known as “carb-loading,” ensures that you have enough energy to sustain you through the marathon.

Carbohydrate Sources:

Whole grains (brown rice, oats, quinoa)
Pasta, bread, and potatoes
Fruits such as bananas, apples, and oranges
Vegetables like sweet potatoes, carrots, and leafy greens

Pre-Run Meal Timing

Your pre-run meal should be consumed 2-4 hours before your run to allow for proper digestion. This meal should be high in carbohydrates, moderate in protein, and low in fat and fibre to avoid gastrointestinal discomfort.

Sample Pre-Run Meal:

A bowl of oatmeal topped with a banana, honey, and a handful of almonds
A turkey sandwich on whole grain bread with a piece of fruit
A sweet potato with a side of grilled chicken and steamed broccoli

Pre-Run Snacks

If your race or long run is scheduled early in the morning, or if you need a quick energy boost, consider a small, easily digestible snack 30-60 minutes before starting. Keep it light and rich in simple carbohydrates.

Quick Pre-Run Snacks:

A banana or apple with peanut butter
A slice of toast with jam
An energy bar or gel designed for endurance athletes

Hydration

Proper hydration is crucial for maintaining performance and preventing dehydration. Drink water throughout the day leading up to your run, but avoid excessive fluid intake immediately before running to prevent a bloated feeling.

Hydration Tips:

Drink 16-20 ounces of water 2-3 hours before running.
Consume 8-10 ounces of water 30 minutes before starting your run.
Consider an electrolyte drink if you tend to sweat heavily or are running in hot conditions.

Post-Run Nutrition: Refuelling and Recovery

The 30-Minute Window

The first 30 minutes after your run is a critical window for recovery. During this time, your muscles are most receptive to replenishing glycogen stores and repairing tissue. Aim to consume a snack or meal with a 3:1 or 4:1 ratio of carbohydrates to protein.

Post-Run Snack Ideas:

A smoothie with banana, berries, spinach, protein powder, and almond milk
A whole-grain bagel with peanut butter and a glass of chocolate milk
Greek yogurt with honey and granola

Protein for Muscle Repair

Protein is essential for repairing the muscle fibers that are broken down during your run. Incorporate high-quality protein sources into your post-run meal to aid recovery and reduce muscle soreness.

High-Protein Foods:

Lean meats (chicken, turkey, lean beef)
Fish (salmon, tuna)
Eggs
Legumes (beans, lentils)
Dairy products (milk, yogurt, cheese)
Plant-based protein sources (tofu, tempeh, quinoa)

Rehydration

After your run, it’s important to replace the fluids lost through sweat. Water is often sufficient for shorter runs, but for longer distances or hot weather, you may need an electrolyte drink to replenish sodium, potassium, and other essential minerals.

Rehydration Tips:

Drink at least 16-24 ounces of water for every pound of body weight lost during the run.
Include an electrolyte drink if your run was particularly long or intense.

Replenish Glycogen Stores

In addition to protein, focus on replenishing your glycogen stores with carbohydrate-rich foods. A balanced post-run meal should contain both carbohydrates and protein to ensure a full recovery.

Post-Run Meal Ideas:

Grilled chicken with quinoa and roasted vegetables
A turkey and avocado wrap with a side of sweet potato fries
Salmon with brown rice and steamed asparagus

Anti-Inflammatory Foods

To further support recovery, include anti-inflammatory foods in your diet. These foods help reduce muscle inflammation and promote faster healing.

Anti-Inflammatory Foods:

Berries (blueberries, strawberries)
Leafy greens (spinach, kale)
Fatty fish (salmon, mackerel)
Nuts and seeds (almonds, chia seeds)
Turmeric and ginger

In Conclusion

For marathon runners, nutrition plays a vital role in performance and recovery. By properly fueling your body before a run and ensuring optimal recovery afterward, you can improve endurance, prevent injuries, and feel stronger throughout your training and on race day. Remember, every runner’s nutritional needs are different, so it’s important to experiment during training to find what works best for you.

If you’re planning on running multiple marathons Back-to-Back what else should you consider?

Taking on the challenge of running multiple marathons back-to-back requires not only physical endurance but also a well-thought-out nutrition plan that supports sustained energy, optimal recovery, and overall health. When you’re running consecutive marathons, your body’s demands increase significantly, and proper fueling becomes even more critical. Here’s how to adjust your nutrition strategy for such an intense endeavour:

1. Prioritise Recovery Nutrition

After each marathon, your immediate focus should be on rapid recovery. The 30-minute window post-race is crucial for replenishing glycogen stores, repairing muscle tissue, and rehydrating. However, when running multiple marathons, it’s essential to continue refuelling throughout the day.

Recovery Plan:

Carbohydrate-Rich Meals: Ensure every meal includes complex carbohydrates like whole grains, sweet potatoes, or pasta to rebuild energy stores.
Frequent Protein Intake: Consume protein every few hours to support ongoing muscle repair. Include lean meats, eggs, dairy, or plant-based proteins in your snacks and meals.
Hydration: Stay vigilant about hydration. In addition to water, consider electrolyte drinks to replace lost minerals.

2. Maintain High Energy Availability

Running back-to-back marathons requires maintaining high energy levels across multiple days. Eating enough calories to meet your energy needs is crucial, and you may need to increase your intake of both carbohydrates and fats.

Energy-Boosting Tips:

Increase Caloric Intake: You may need to consume more calories than usual, so focus on nutrient-dense foods that provide sustained energy, such as nuts, avocados, and whole grains.
Snacking: Keep energy bars, fruit, and nuts on hand to eat between meals and throughout the day. This will help keep your energy levels stable.
Carb-Loading Between Races: Continue carb-loading between marathons to ensure your glycogen stores are fully replenished each day.

3. Focus on Gut Health

Digestive comfort is key when running multiple marathons, as your gastrointestinal system is under additional stress. Include foods that are easy to digest and support gut health.

Gut-Friendly Foods:

Low-Fibre Carbs: Opt for lower-fibre carbohydrate sources like white rice, pasta, or bananas close to race time to avoid gastrointestinal distress.
Probiotics: Incorporate probiotic-rich foods like yoghourt or kefir to support digestion and nutrient absorption.
Small, Frequent Meals: Eating smaller, more frequent meals can prevent bloating and ensure your digestive system isn’t overloaded.

4. Listen to Your Body

During a multi-marathon challenge, your body’s needs may change daily. Listen to your hunger cues, adjust portion sizes based on how you feel, and prioritise foods that your body craves. Flexibility and attention to your body’s signals are key to sustaining energy and performance across consecutive races.

Final Thought

Running multiple marathons in succession is an extraordinary challenge that demands not only physical endurance ( see our article on Preparing your body for a marathon) but also meticulous nutritional planning. By focusing on recovery, maintaining high energy availability, supporting gut health, and being attentive to your body’s needs, you can optimise your performance and complete your challenge in peak condition. Our team of highly qualified nutrition specialists not only help with domestic clients but are also specialist in sports nutrition. If you are taking part in sports whether it be a marathon, 10k, 5k or even a football tornament, we can help.

Can You Massage Abdominal Adhesions?

Posted on August 15, 2024

Can You Massage Abdominal Adhesions?

Abdominal adhesions are a common yet often overlooked issue that can cause significant discomfort and health problems. These bands of scar tissue form between abdominal organs or between the organs and the abdominal wall, usually as a result of surgery, infection, or inflammation. They can lead to symptoms such as pain, bloating, and even bowel obstruction in severe cases. One question that frequently arises is whether these adhesions can be treated through massage. As soft tissue specialists, LIVEWELL has extensive experience in treating a range of conditions, including abdominal adhesions, using various massage techniques. In this article, we explore whether abdominal adhesions can be effectively managed with massage therapy.

Understanding Abdominal Adhesions

Abdominal adhesions develop when fibrous bands of scar tissue form after abdominal surgery, infection, or inflammation. They can cause organs to stick together or adhere to the abdominal wall, restricting their normal movement. The most common cause of adhesions is surgery, particularly procedures involving the bowel, appendix, or reproductive organs. Even minimally invasive surgeries like laparoscopies can result in adhesions.

In most cases, adhesions are asymptomatic and go unnoticed. However, when they do cause symptoms, they can be debilitating. Chronic pain, digestive issues, and infertility are some of the complications that may arise. In extreme cases, adhesions can lead to bowel obstruction, a life-threatening condition that requires immediate medical attention.

Can Massage Help with Abdominal Adhesions?

Massage therapy is widely recognised for its ability to treat various musculoskeletal and soft tissue issues, but can it help with abdominal adhesions? The short answer is yes, but with certain caveats. While massage cannot completely eliminate adhesions, it can help to soften and stretch the scar tissue, improving mobility, reducing pain, and alleviating some of the associated symptoms. However, it is crucial that the massage is performed by a skilled therapist with experience in treating adhesions, as improper technique can cause further discomfort or even exacerbate the condition.

How Does Massage Work on Adhesions?

When massage is applied to areas affected by adhesions, it can help to break down some of the fibrous tissue, improving circulation and promoting the healing process. Techniques such as myofascial release, deep tissue massage, and soft tissue mobilisation are particularly effective in treating adhesions. These methods work by gently stretching the scar tissue and surrounding muscles, increasing flexibility and reducing the tension that often accompanies adhesions.

At LIVEWELL, our therapists are trained in a variety of massage techniques, allowing us to tailor treatment to the specific needs of each client. For those suffering from abdominal adhesions, we often use a combination of myofascial release and deep tissue massage to target the affected area. Myofascial release is a gentle technique that focuses on releasing tension in the fascia, the connective tissue that surrounds muscles and organs. By applying sustained pressure to the adhesions, the therapist can help to stretch and soften the scar tissue, improving mobility and reducing pain. Deep tissue massage, on the other hand, works to relieve deeper layers of muscle and connective tissue, addressing the root cause of the discomfort.

The Importance of Professional Treatment

While massage can be an effective treatment for abdominal adhesions, it is essential that it is performed by a qualified professional. The abdomen is a sensitive area, and improper technique can lead to injury or aggravate existing adhesions. At LIVEWELL, our therapists are among the most highly qualified in the UK, with extensive training in a wide range of massage modalities, including Swedish Massage, deep tissue, sports massage, lymphatic drainage, and pregnancy massage. This breadth of expertise ensures that we can provide safe and effective treatment for a wide range of conditions, including abdominal adhesions.

Our team of soft tissue specialists is also well-versed in the anatomy and physiology of the abdomen, enabling us to understand the complexities of adhesions and how best to treat them. Whether you require treatment in one of our clinics or prefer the convenience of a mobile service, our nationwide coverage ensures that we can reach you no matter where you are located in the UK.

The Benefits of Massage for Abdominal Adhesions

When performed correctly, massage therapy can offer several benefits for those suffering from abdominal adhesions. These include:

Pain Relief: Adhesions can cause chronic pain by pulling on surrounding tissues and restricting movement. Massage helps to release this tension, reducing pain and discomfort.
Improved Mobility: By softening the scar tissue, massage can help to restore the normal movement of organs and muscles, improving overall mobility.
Enhanced Circulation: Massage promotes better blood flow to the affected area, aiding in the healing process and reducing inflammation.
Digestive Health: Abdominal adhesions can interfere with digestion, leading to bloating and other gastrointestinal issues. Massage can help to alleviate these symptoms by promoting better movement of the abdominal organs.
Prevention of Further Complications: Regular massage therapy can help to maintain the flexibility of the tissues, reducing the risk of further complications such as bowel obstruction.

A Holistic Approach to Treatment

At LIVEWELL, we believe in taking a holistic approach to treatment. While massage can be highly effective in managing abdominal adhesions, it is often most beneficial when combined with other therapies and lifestyle changes. For example, we may recommend a program of gentle stretching exercises to complement the massage, helping to maintain flexibility and prevent the recurrence of adhesions. We may also suggest dietary adjustments to reduce inflammation and promote better digestive health.

For clients who have undergone surgery, post-operative care is crucial in preventing the formation of adhesions. Our therapists are trained in post-surgical massage techniques that can help to minimise scar tissue development and promote faster healing. Additionally, we offer lymphatic drainage massage, which can reduce swelling and improve circulation, further aiding in the recovery process.

When to Seek Professional Help

While massage can be an effective treatment for abdominal adhesions, it is not always appropriate in every case. If you are experiencing severe pain, digestive issues, or symptoms of bowel obstruction, it is essential to seek medical advice before undergoing massage therapy. In some cases, surgery may be necessary to address the adhesions, and massage should only be considered as part of a broader treatment plan.

It is also important to note that massage is not a quick fix. Depending on the severity of the adhesions, it may take several sessions to achieve noticeable results. At LIVEWELL, we work closely with our clients to develop a personalised treatment plan that meets their needs and goals. We take the time to understand each client’s unique situation and provide ongoing support and advice to help them achieve the best possible outcome.

The difference between our therapists and other companies?

What sets LIVEWELL apart is our commitment to excellence and our dedication to client care. We are proud to be the UK’s leading provider of mobile and clinic-based massage therapy, offering a level of expertise and professionalism that is unmatched in the industry. Our therapists are not only highly skilled but also passionate about helping clients achieve their health and wellness goals. Whether you are dealing with abdominal adhesions or any other soft tissue issue, you can trust that you are in the best possible hands with LIVEWELL.

Our extensive range of qualifications means that we can offer a wide variety of treatments, tailored to the individual needs of our clients. From Swedish massage to sports massage, deep tissue to lymphatic drainage, we have the skills and knowledge to address a wide range of conditions. Our nationwide coverage also means that we can provide our services wherever you are, whether you prefer to visit one of our clinics or enjoy the convenience of a mobile service.

Conclusion

Abdominal adhesions can be a challenging and painful condition, but with the right treatment, they can be managed effectively. Massage therapy, when performed by a qualified professional, can help to soften and stretch scar tissue, improve mobility, and reduce pain. At LIVEWELL, our team of soft tissue specialists is uniquely equipped to provide this type of treatment, offering both clinic and mobile services across the UK. With our extensive range of qualifications and our commitment to client care, we are proud to be the UK’s leading provider of massage therapy.

If you are struggling with abdominal adhesions or any other soft tissue condition, we invite you to experience the LIVEWELL difference. Contact us today to find out how we can help you achieve better health and well-being through our expert massage services. Alternatively use our booking system to book directly.

LiveWell Health Hosts Corporate Wellness Day at Witton Community Centre

Posted on August 10, 2024

On August 8th, Witton Community Centre in Birmingham became a haven of relaxation as LiveWell Health hosted a corporate wellness event designed to provide employees with a much-needed break from their daily routines. The event focused on promoting health and well-being through a series of massage services, including chair, hand, neck, and head massages, each tailored to help employees unwind and rejuvenate.

LiveWell Health, committed to enhancing workplace wellness, organized this event to offer employees a moment of peace and relaxation. Professional massage therapists were on-site to provide personalized treatments, ensuring that each participant experienced maximum benefit. Chair massages were especially popular, offering quick and effective relief for tension commonly felt in the back, neck, and shoulders, areas that often bear the brunt of long hours at a desk. Hand massages provided soothing comfort for those who spend significant time working with their hands, while neck and head massages helped alleviate stress-related symptoms such as headaches and muscle stiffness.

This event was more than just a wellness initiative; it was a testament to LiveWell Health’s dedication to the well-being of its team. By offering these therapeutic services, LiveWell Health underscored the importance of maintaining a healthy and relaxed workforce, which is key to sustaining productivity and boosting morale.

Employees expressed overwhelming appreciation for the event, highlighting how the massages provided a perfect midday reset. The positive feedback has inspired LiveWell Health to consider similar wellness initiatives in the future, reinforcing their commitment to creating a supportive and health-conscious work environment. Witton Community Centre proved to be the ideal location, offering a serene and accessible setting for this successful day of relaxation and employee care.

If you are interested in securing some office massage or any other employee wellbeing services we offer, please contact us to find out more or alternatively please use our corporate enquiry booking form.

Job Posting: Female Sports Massage Therapist Wanted

Posted on August 7, 2024

Job Posting: Female Sports Massage Therapist

Position: Female Sports Massage Therapist
Location: 20 mile radius around Birmingham Centre (B1)
Type: Mobile In-Home Massage Therapist
Rate of pay: £30 per hour

About Us
We are the largest mobile in-home therapy company in the UK, renowned for recruiting and employing the very best therapists in the industry. Our commitment to excellence and client satisfaction has established us as a leader in the field, and we continue to grow and expand our services across multiple locations.

Job Description
We are seeking a skilled and dedicated Female Sports Massage Therapist to join our dynamic team, covering 20 miles from the centre of Birmingham inc areas such as Sutton Coldfield, Walsall, Solihull, Egbaston etc. As a mobile in-home massage therapist, you will provide high-quality sports massage therapy as well as other massage types such as relaxing, deep tissue, pregnancy and lymphatic drainage, but primarily sports massage, to clients in the comfort of their own homes. This role offers flexible working hours, but you must be available for some weekends and evenings.

Responsibilities

Provide professional and effective sports and other massage therapies to clients in their homes.
Assess client needs and tailor treatments to address specific issues and goals.
Maintain a high standard of customer service and client care.
Manage your schedule efficiently to accommodate client appointments.
Travel to client locations across all Birmingham postcodes.

Requirements

Qualified and certified massage therapist with a qualification in sports.
Minimum of 2 years of experience in massage therapy.
Ability to work flexible hours, including some weekends and evenings.
Excellent communication and interpersonal skills.
Professional, reliable, and self-motivated.
Must have your own transport to travel to client locations.

Benefits

Competitive pay at £30+ per hour.
Flexible working hours to suit your lifestyle.
Opportunity to work with a leading mobile therapy company.
Opportunity to attend large events, festivals and other corporate work.
Supportive and professional working environment.
Access to a large client base with regular appointments.

How to Apply
If you are a talented massage therapist with a qualification in sports massage, and a passion for helping clients achieve their wellness goals and looking for a flexible and rewarding opportunity, we would love to hear from you. Please send your CV and a brief cover letter outlining your experience and availability to info@livewellhealth.co.uk and mark it FAO Steven Hartill, Managing Director.

Join us and become part of a team that values expertise, client satisfaction, and professional growth. We look forward to welcoming you to our team!

Contact Information
Steven Hartill – Managing Director

Email: Info@livewellhealth.co.uk

www.livewellhealth.co.uk

What is Tennis Elbow?

Posted on August 4, 2024

What is Tennis Elbow?

Tennis elbow, officially termed lateral epicondylitis, affects more than just athletes. This prevalent condition involves pain and inflammation in the tendons that link the forearm muscles to the outer part of the elbow.

Repetitive actions such as gripping, twisting, and lifting can often cause this ailment. Activities like going to your local gym, painting, carpentry, and even typing may trigger these motions, leading to small tears in the tendons. Consequently, this results in inflammation and discomfort on the elbow’s exterior, which can intensify with continued use. Symptoms may also include forearm weakness, reduced grip strength, elbow stiffness, and pain extending down the arm.

What is tennis elbow

To diagnose tennis elbow, a physical examination is typically performed alongside a review of your medical history and activities. Imaging tests might be used to exclude other potential conditions but in the main a sports therapist, physiotherapist or doctor can accurately diagnose this condition.

Treatment aims to alleviate pain, reduce inflammation, and facilitate healing. This can involve rest, ice application, specific physical therapy exercises, bracing, over-the-counter pain relievers, or sometimes corticosteroid injections. In general we see huge improvements in the condition through a well strategised and dianamic recoveyr and rehabilitation regime.

Preventing tennis elbow is crucial, particularly if your job or hobbies involves repetitive arm movements. It is important to warm up before engaging in such activities, maintain proper form, take regular breaks, strengthen forearm muscles, and use ergonomic tools when necessary.

If you think you might have tennis elbow, it’s important to consult a healthcare provider for a precise diagnosis and tailored treatment plan. With prompt intervention and appropriate care, you can effectively manage the condition and resume your regular activities. If you would like to read more about the condition, we have written an article that goes into much more detail which can be found here.

Alternatively if you would like to book one of our sports therapists or physiotherapists to conduct a thorough in person review, treatment and then provide you with the exercises to rehabilitate this condition then please either make a booking through our online booking system or contact us directly.

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