Tennis Elbow – What is it? And why you can get it even if you don’t play tennis!

What is it?

Tennis elbow, clinically termed lateral epicondylitis or elbow tendonitis, is a degenerative condition of the tendons that attach to the outer side of the elbow. These tendons anchor the muscles that are responsible for extending the wrist, which brings the back of the hand towards your forearm.

Tennis elbow mostly affects adults between the ages of 30 and 60 and not just those involved in racquet sports. Many individuals are involved in recreational or work activities that overuse the forearm muscles such as with typing, golfing, pruning, or painting.

The term lateral epicondylitis describes the origin of the tendons at the elbow, at the lateral epicondyle, with “itis” implying inflammation. However, current research is showing that there is actually no evidence of inflammation. According to Brukner and Khan’s studies, symptomatic tissue under a microscope shows no acute inflammatory cells but rather a disorientation and disorganization of fibres (see link below). Therefore the terminology used should change. We should stay away from using epicondylitis and start using epicondylosis, which describes a degeneration of the tissue without inflammation. Similarly we should use the term tendonosis instead of tendonitis. There may be a brief period of tendonitis in the acute stages of a tendon injury, but clinically, patients usually seek help when the condition is already chronic.

www.clinicalsportsmedicine.com/articles/common_tendinopathies.htm

What are the Symptoms?

Most common symptoms include pain in the elbow with or without pain down the forearm, tenderness, weakness of the wrist, and stiffness of the elbow joint.

How is it Diagnosed?

A physiotherapist will start off by asking questions about your medical history and review your daily activities. A physical examination looking at range of motion, strength, and areas of tenderness will also help in the diagnosis. If the injury is due to use of a computer, a racket, or golf club, the physio may ask to see how use them.

How is it Treated?

Tennis elbow can take weeks even months to recover and your physiotherapist has all the right tools to treat it. Treatment includes modified rest, manual therapy, and specific stretching and strengthening exercises. Modalities such as ultrasound and ice can also be used. Education on modified rest, the proper desk/keyboard set-up, and proper gripping are also an essential part of recovery. There are elbow braces on the market that a physio can recommend if needed.

Do you suffer from TMJ pains?

Do you feel......?

• Discomfort or pain in the jaw
• Your mouth doesn't open all the way
• Your mouth doesn't open smoothly or straight
• Unable to find your 'bite'
• Clicking or popping in the jaw
• Grating sounds or feelings while moving your mouth
• Your jaw locks opened or closed
• Pain in the cheek muscles
• Headaches
• Neck pain or stiffness

It could be TMJ disorder!


The TMJ is made of three parts

1. the joint between the skull and the jaw bone (includes a disk)
2. the muscles used to chew and talk
3. the teeth

It can become painful from

• a direct blow (fall, hit, car accident)
• teeth clenching or grinding
• gum chewing
• stress
  
• sleeping position
• arthritis
• poor teeth alignment

What should you do?

1. See your dentist to rule out dental causes, or to advise you on treatment options
2. See your doctor to rule out medical causes
3. See a TMJ specialist or a physiotherapist

Physiotherapy for TMJ pain

• accurate diagnosis (including assessment for referred pain)
• hands on and electrotherapeutic techniques for pain relief (massage, mobilization, trigger points)
• anti-inflammatory techniques (without medication)
• self-care techniques and specific home exercises
• postural correction and positions of comfort
• education and questions answered
  

SUN RUN TRAINING TIPS from Shannon Hutchinson, BSc PT

As a past leader of the Sun Run clinic, I’ll pass on the important, basic tips I gave to my groups.
1. Follow the program.
It has been designed to help keep you injury-free and successfully prepare you to run ten km. Try to complete all of the runs, leave time to recover in between sessions and resist the urge to skip ahead if you don’t feel challenged enough.
http://www.sportmedbc.com/Content/InTraining/Programs/Introduction.asp
2. Follow good warm-up, stretching and cool-down principles.
This will help to prevent injuries. Your Sun Run leader and the Sport Medicine BC website (sportmedbc.com) are good resources for learning these principles.
3. Listen to your body.
If you are feeling “aches and pains”, follow the “RICE” principles (Rest – Ice – Compression – Elevation), talk to your leader and if you continue to experience pain, seek the advice from someone such as a physiotherapist. It is better to have your injury addressed sooner than later to help you be successful in completing the program.
4. BELIEVE you can finish the program!
Many times, group members would say at the start of a run, “I can’t run that long!” and would be amazed and proud to finish that run. “I think I can, I think I can” helps get you through, especially on the longer runs!
Have fun at the Sun Run!!
It’s a great event and something to be proud to finish, especially if it’s your first ten km!
Just follow this link for stretches:
http://www.sportmedbc.com/Content/InTraining/Resources/LibraryArticles.asp?ItemID=1504&LangID=1

Common Running Injuries

Patellofemoral Pain Syndrome:
· Refers to pain and/or tenderness behind or around the patella or kneecap
· Can result from irritation to the back of the patella, usually through improper tracking of the patella as it rides up and down the femur or thigh bone
· Common symptoms include a gradual onset and pain with prolonged sitting; descending is usually worse than going up stairs or hills
· Causes include the position of the patella, over-pronation (or turning in at the foot/ankle), tightness of the hamstrings or calf muscles, muscle imbalance, training errors and foot wear
Plantar Fasciitis:
· Refers to inflammation of the plantar fascia, which is a span of thick connective tissue on the sole of the foot running from the heel to the base of the toes
· Results from repetitive stress or overloading of the plantar fascia
· Common symptom is pain on the bottom of the heel, usually worse in the morning and with increased activity
· Causes include over-pronation (or flat-foot), high arched feet, tight calf muscles, foot wear and training errors
If you find yourself with a Minor Running Injury, try the following “RICE” principles:
R = restrict the activity and rest the injury
I = ice for twenty minutes every two-three hours for the first twenty-four - seventy-two hours post-injury
C = compression; a tensor applied firmly but not too tightly to reduce swelling
E = elevation to help reduce swelling
A small, occasional ache can turn into a continuous, activity-preventing pain. Don’t wait until that happens. Come and see us. You will speed up your recovery and prevent re-injuring yourself.