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The low down on Hip Replacement

25.02.20

The low down on Hip Replacement

The current state of affairs

Hip replacements are becoming increasingly common. Currently 1.3 people in every 1,000 will undergo a hip replacement operation, and more than 1.2 million are carried out each year worldwide. The biggest risk factors for needing a hip replacement are age and arthritis, with 85% of people having a hip replacement, also having osteoarthritis. In terms of gender, women have a higher risk of needing a hip replacement (58%) compared with men (42%). Hip replacement surgery in patients aged 45-54 has also doubled in the past 10 years.

What can we do, to reduce the risk of needing a hip replacement?

Physical activity helps. Running decreases your risk of developing osteoarthritis by 18% and as osteoarthritis is present in 85% of people who undergo a hip replacement, this has a knock-on effect in reducing your risk of needing a hip replacement by 35-50%. And if you’re not up for running that’s OK, walking can also reduce the risk of needing hip surgery, although by a smaller percentage (23%). Almost half of the protective effective of being physically active comes from weight control. The higher your BMI, the greater your risk of needing a hip replacement.  

And what can you do if you’re already experiencing hip pain?

If you need a hip replacement then the sooner you have it, the better the outcome is likely to be and the quicker you will recover from your operation. This is because the more pain you suffer prior to having surgery, the more compensations and adaptations the muscles and soft tissues will have made around the joint, in an effort to try and protect it and you from that pain, and the harder that will be to re-train once you’ve had the operation. That’s not to say it can’t be done, it will just take a bit longer and need a bit more of an investment in your time and energy. The good news is that outcomes from hip replacements are very good. Developments in materials and surgical techniques, mean that the artificial hips are lasting longer, and success rates are very good, with more than 80% of people experiencing pain relief and functional improvement, meaning their daily lives become easier and they’re able to do more.  

We hope you find this information helpful and if you have any questions or queries, please feel free to get in contact with us 6676 4000 or 6676 4577.

We are running the GLA:D program as a preventative for surgery for hips and knees with osteoarthritis.

Follow this link to read more - GLA:D program Pottsville and Cabarita Physiotherapy.

 

What is an exercise physiologist?

20.01.20

What is an exercise physiologist?

An Accredited Exercise Physiologist (AEP) is a university qualified allied health professional who specialises in the delivery of exercise and lifestyle programs for healthy individuals and those with chronic medical conditions, injuries or disabilities.   AEPs possess extensive knowledge, skills and experience in clinical exercise delivery. They provide health modification counselling for people with chronic disease and injury with a strong focus on behavioural change.   Working across a variety of areas in health, exercise and sport, services delivered by an AEP are also claimable under compensable schemes such as Medicare and covered by most private health insurers. When it comes to the prescription of exercise, they are the most qualified professionals in Australia.   What makes AEPs different to other exercise professionals?
  • They are university qualified
  • They undertake strict accreditation requirements with Exercise and Sports Science Australia (ESSA)
  • They are eligible to register with Medicare Australia, the Department of Veteran’s Affairs and WorkCover, and are recognised by most private health insurers
  • They can treat and work with all people. From those who want to improve their health and well-being, to those with, or at risk of developing a chronic illness
Why should you see an AEP? AEPs are the experts in prescribing the right exercise to help you prevent/manage your chronic disease, help you recover faster from surgery or an injury, or help you to maintain a healthy lifestyle.   AEPs can help treat and/or manage:
  • Diabetes and pre-diabetes
  • Cardiovascular disease
  • Arthritis and osteoporosis
  • Chronic respiratory disease and asthma
  • Depression and mental health conditions
  • Different forms of cancer
  • Musculoskeletal injuries
  • Neuromuscular disease
  • Obesity
  • And much more!
    What makes AEPs even more special is they know how to set goals and maintain motivation, these are two aspects that will most commonly see people fail at exercise. What to expect when seeing an AEP?   During an initial consultation with your AEP, you will undertake a comprehensive assessment in order to develop an exercise plan based on your unique requirements. This session will likely be a fair few questions about your health and history. A lot of people are concerned about what to wear to this appointment. We always say wear comfortable clothing as you may be asked to do a range of movements and bring some comfortable walking shoes as you may need to complete an aerobic assessment. After this session, you will be provided with a plan of action. Working with an AEP can be a truly rewarding process and they can make a hugely positive impact to your life. Our AEP, Sammy, has special interests in the areas of Cancer and Exercise, Osteoporosis and Clinical Pilates. To make a booking with Sammy our AEP  please call 6676 4000 or 6676 4577.  

Exercise and Different Types of Cancer

09.12.19

Exercise and Different Types of Cancer

Every four minutes an Australian is diagnosed with cancer. Cancer can have a devastating effect on people’s lives – not just their physical and mental health, but also their family, work and social life. Exercise is commonly accepted as important in maintaining good health and reducing the risk of chronic disease. A growing body of research has shown exercise to be a very effective medicine for people with cancer to take in addition with their anti-cancer treatments. Depending on the cancer, the stage of disease, and time since diagnosis, will help to determine which exercise would be best suited to you. Listed below are some benefits and information on exercise effect in common cancer sites.   Breast Cancer Breast cancer is the most common form of cancer among females. Treatment typically involves surgery, radiation, chemotherapy, hormonal therapy or a combination of the above. These treatments can be successful at removing cancer cells and tumours, often they lead to physical side effects that may affect your function and require some modifications to exercise.
  • After breast surgery, pushing exercises may be difficult, along with reaching with arms over the head. It is recommended to include upper limb flexibility and range of motion exercises before strengthening to reduce the risk of injury, improve upper body functioning, and have greater long-term benefits.
  • Radiation and surgery can cause damage to lymph nodes, which can result in lymphedema. It was thought that exercise exacerbates lymphedema symptoms, but recent evidence suggests that exercise is safe for those with lymphedema and may even improve symptoms. The process of muscle contraction can return fluid flow back through the nodes and reduce swelling.
  • Another common side effect of treatment is a decrease in bone mineral density and loss of muscle mass, leading to an increase in risk of falls and fractures. Resistance training is recommended to increase bone mineral density, muscle mass and overall strength.
  Bowel Cancer Bowel cancer is the third most commonly diagnosed cancer in Australia. Lifestyle choices can affect risk of bower cancer, and there is convincing evidence to suggest that being physically active can reduce the risk of bowel cancer. Treatment depends of whether the disease has spread or is likely to spread. Treatment for bowel cancer can include surgery, chemotherapy and/or radiation depending on the severity of the tumour.
  • Exercise during and after treatment improves overall strength and function, reduces frequency and severity of treatment related side effects, and helps to maintain a healthy body composition.
  • Exercising with a colostomy bag is no reason not to exercise. A clearance from your GP is recommended for those with stomas prior to participation in certain types of exercise. Contact sports are not recommended due to risk of injury. Resistance exercise should be started at a low resistance and gradually built up over time to reduce the risk of a hernia at the stoma site.
  Lung Cancer Lung Cancer is the leading cause of cancer related death among men and women. There is a strong relationship between smoking and lung cancer, with smoking accounting for almost 90% of cases. Treatment of the disease is dependent on the severity and progression of the disease and can include surgery, chemotherapy, radiation, immunotherapy, or a combination of treatment.
  • Exercise is safe for people with lung cancer and can help to manage side effects of lung cancer treatments. Exercise in the weeks before lung cancer surgery can improve outcomes and reduce complications. Exercise post-surgery can improve recovery time and reduce time to return to ADL’s
  • Recommendations for exercise for those with advanced lung cancer are to remain as active as possible and avoid long periods of inactivity – a little bit is better than none
  • Exercising after lung cancer can help to reduce shortness of breath and reduce risk of return of cancer or chronic disease
  Prostate Cancer Prostate cancer is one of the most common cancers among males. Some of the treatments have debilitating side effects affecting both physical and mental capability. Exercise is both safe and effective for those who have survived prostate cancer. A combination of resistance training and aerobic training can reduce and almost reverse the treatment-related side effects.
  • One of the most common treatments for prostate survivors is androgen deprivation therapy (ADT). The side effects of this can be a reduction in testosterone levels, decreased bone mineral density, muscle atrophy, fatigue and insulin resistance. Prostate survivors undergoing ADT who complete regular resistance and aerobic based exercise regularly can expect to see improvements in muscular strength, physical function, and quality of life.
  • Prostate cancer survivors can also experience losses in bone mineral density and muscle mass, usually as a result of ADT coupled with physical inactivity. This leads to an increase in fall and fracture risk. Progressive resistance training is recommended to restore bone mineral density, improve muscle mass and overall function.
For more exercise recommendations or for an assessment with an Accredited Exercise Physiologist you can contact Pottsville and Cabarita Physiotherapy on (02) 6676 4000 or (02) 6676 4577.

Back Pain: The Chain of Command

26.11.19

Back Pain

The Chain of Command

Your spine is essentially the chain that forms the ‘backbone’ of your entire body. Without it you would be a blob of muscles, organs and soft tissue piled on the floor. Your spine commands respect because it is the pillar that supports your body, allows you to walk, stand and sit, as well as touch and feel; because it forms the canal connecting the nerves from your body and limbs, to your brain. While your heart may be the vital organ that keeps you alive, without your spine you wouldn’t be able to move. There are three natural curves in your spine that give it an "S" shape when viewed from the side. These curves help the spine withstand great amounts of stress by distributing your body weight. Between the bony vertebra are spongy discs that act as shock absorbers. The lumbar spine (or lower back) connects the thoracic spine to the pelvis, and bears the bulk of your body's weight. Your spine is not rigid though. It allows movement through the intervertebral joints connecting the bony vertebra. These joints allow you to twist, to bend forward and backward, and from side to side. Large groups of muscles surrounding the spine, pelvis, hips and upper body all interact to allow for movements like walking, running, jumping, and swimming. However, there are also muscles deep in your body that work constantly just to maintain your posture when you’re sitting and standing. It is essential that all elements of the spinal ‘chain’ work harmoniously together to ensure fluid movement without overloading structures resulting in injury and pain. Any link in the chain that becomes ‘stuck’ will not only affect that spinal level but also the movement and strength of the chain above and below it. If the muscles around the spine are uneven in strength and length (flexibility) this too can affect the ‘chain’, altering the alignment and motion of the links. Taking care of your spine now will help you lower the chances of experiencing back pain later. Many of the steps you can take to improve the overall health of your spine involve nothing more than practicing better body mechanics, or how you move and hold yourself, when you do daily tasks and activities.

Taking Care of Your Spine

Pay attention to early warning signs or pain. Although back pain is very common and nearly every person will experience at least one episode of back pain in a lifetime, it is essential to address any symptoms promptly. It has also been shown in studies that early treatment and rehabilitation can prevent recurrent bouts of back pain and prevent the development of chronic lower back pain which can be very debilitating, stressful and depressing. It can affect your ability to work, play sport, socialise and sleep, all of which can further compound your pain cycle. Your back pain could be due to inflamed ligaments, damaged intervertebral discs, nerve irritation, bony formations on the spine, muscle imbalances such as weakness or a lack of flexibility, leg length differences, or muscle strains, to name just a few. Even the way we move (or don’t move) at work, school or sport can all be an underlying cause to the current pain.

How Pottsville and Cabarita Physiotherapy Can Help with Back Pain

Your physiotherapist can treat the pain or stiffness experienced from back pain using massage, soft tissue mobilisation, spinal manipulation, heat, acupuncture and other devices. It is important that you, together with your physiotherapist work through a rehabilitation program (specific exercises and stretches) to correct underlying muscle weaknesses, flexibility issues, and the  sequence in which the muscles around your spine work to provide stability.  A physiotherapist can also give you advice on correcting posture / technique for work and sport. Chat to us today about what we can do to help Ph: 0266764000 / 02667644577

Back Pain and Sleep Issues

One of the most common issues back pain sufferers experience is sleep disruption so we have put together an interactive Back Pain and Sleep Guide to help you banish those sleepless nights and wake up feeling refreshed. The guide includes:  
  • 6 Strategies for Improving Your Sleep
  • 8 bedtime stretches to relieve back pain (with video links)
  • Sleeping positions that will help relieve pain (with links to videos)
  • 7 Yoga Poses that will help cure most back pain issues
  • A morning stretch routine that will help ease pain from a restless night (with videos)
  Click this link to find out more and download the guide Disclaimer: This information is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. https://www.facebook.com/pottsvillephysiotherapy  

Exercising for Bone Health – What type of exercise and how much should you be doing?

24.10.19

 

Exercising for Bone Health – What type of exercise and how much should you be doing?

Exercise is important for bone health and osteoporosis - whatever your age or wellness and whether you have broken bones in the past or not. Being physically active and exercising will help you in so many ways and is very unlikely to cause you a fracture. The main thing is to remember is that the worst thing you can do is nothing. After a diagnosis of osteoporosis or if you have risk factors, you should do more exercise rather than less. If you have spinal fractures or other broken bones you may need to modify some exercises to be on the safe side, but generally exercise won’t cause you to have a fracture. For exercise to be most effective at keeping bones strong you need to combine weight-bearing exercises with impact and resistance exercises. What is weight bearing exercise with impact? You are weight bearing when you are standing, with the weight of your whole body pulling down on your skeleton. Weight bearing exercise with impact involves being on your feet and adding an additional force or jolt through your skeleton – anything from walking to star jumps.   What is resistance exercise? Resistance training increases muscle strength by making your muscles work against a weight or force, placing stress on the muscle and related bones. You can use different forms of resistance including free weights, weight machines or body weight.  It is best to target specific muscle groups around areas that are susceptible to osteoporotic fractures, including the hips and the spine. How much and how often should I exercise to promote bone and muscle strength?
Osteoporosis - no fractures Osteoporosis – after a fracture has occurred Osteoporosis – Frail and elderly
Weight bearing exercise with impact About 50 moderate impacts on most days (jumps, skips, jogs, hops etc) 20 minutes lower impact exercise on most days (brisk, walking, marching stair climbing, gentle heel drops) Avoid prolonged periods of inactivity. Stand up for a few minutes every hour
Resistance exercise ·         On 2-3 days of the week (non-consecutive days) ·         Aim for 20-30 minutes of muscle resistance exercise working on exercises that target legs, arms and spine ·         Exercises should progress in intensity and weight over time, and exercise routines should be varied
    Leisure walking on its own is not recommended as an adequate strategy for bone health, although it has benefits for general health and fitness. Swimming and cycling are also considered low impact sports that are not specifically beneficial for bone health. If you have or know any-one who has Osteoporosis or has risk factors, we currently run an exercise program specifically designed to improve bone health and reduce fracture risk. Better Bones and Balance is run by our Exercise Physiologist who is trained in prescribing individual exercises for improving and maintaining optimal bone health. For further information call Pottsville and Cabarita Physiotherapy on (02) 6676 4000 or (02) 6676 4577.  

Golf: The Most Dangerous Sport?

25.07.19

Golf: The Most Dangerous Sport?

The PGA may not look like it has much in common with professional rugby - but you may be surprised to learn that golfers are actually injured more often than rugby players. It’s true. In fact, 62% of amateurs and 85% of professionals will sustain a significant injury associated with playing golf. And with a staggering 60 million golfers worldwide - that’s a whole lot of people getting injured. The problem is, amateur golfers are usually out of shape or have poor swing mechanics, and professional golfers often overuse their muscles with frequent play. Trauma to the lower back accounts for one third of all injuries and can happen to anyone regardless of age or ability. There are a couple of logical reasons for this. Firstly, a good golf swing requires significant club-head speed, which is something that is only achieved by applying a lot of torque (force) and torsion (twisting) throughout your lower back. Secondly, compared to other sports, golf puts a lot of pressure on your spine. Consider the average golf swing produces a compression load on your back equal to 8 times your body weight, whereas a sport like running produces a compression load just 3 times your body weight.  

Golfers experiencing low back pain typically have one of the following types of injuries:

 
  • Muscle Strain or Ligamentous Sprain
  • Disc Injury
  • Altered Joint Mechanics or Motor Control
  • Degenerative Arthritis
  • Bone Fracture
  Other top golf-related injuries include trauma to the elbow, wrist/hand or shoulder. (So much for golf being a low-impact activity!)   It’s helpful to understand not only the types of injuries associated with golf but also the main causes of injury which include:
  • Frequency of repetitive practice (overworked muscles)
  • Suboptimal swing mechanics
  • Inadequate warm-up routine
  • Poor overall physical conditioning
With the average recovery time lasting 2-4 weeks, addressing the main causes of injury is well worth the effort. SO, the question is - How can you enjoy the wonderful game of golf while reducing your risk of injury? The simple answer is through targeted and routine conditioning.  Golf requires strength, endurance, flexibility and explosive power in order to play the game well - and not hurt yourself in the process. Physical conditioning routines designed specifically for golfers can help you stay on the green and out of pain. And as a bonus, conditioning your body to avoid injury while playing golf also helps you improve your game. An 11-week targeted conditioning program found participants:
  • Increased their clubhead speed by 7%
  • Improved their strength up to 56%
  • Improved their flexibility up to 39%
  • Increased their drive distance up to 15 yards with sustained accuracy
  Whether you’re a casual golfer or serious about your game we can help you avoid injury and improve your skills. That’s why we’d like to share with you fun, informative tips and tricks to help you stay injury - free  be sure to check out our Facebook page https://www.facebook.com/pottsvillephysiotherapy/ where we’re posting tips and tricks - whatever you’re doing.    

Postmenopausal Women: Are You At Risk?

14.05.19

 

There are three common, serious issues affecting postmenopausal women worldwide: osteoporosis, accidental falls, and stress incontinence. The remarkable thing about each of these issues is that we can stop their progression and sometimes even reverse their effects with committed, intentional action.

  Osteoporosis is a reduction of bone density. It can make us weak and vulnerable to fractures. It is considered a major health threat for over 200 million people worldwide. The effects of the disease vary depending on the severity of the diagnosis; however, conditions often include --  
  • Long-term pain
  • Impaired ability to do housework, chores, gardening or lifting heavy objects
  • Difficulty with dressing and personal care
  • Disability
  How to manage osteoporosis: while there is no way to reverse the disease itself, there are ways to ease the symptoms of the condition. In addition to any doctor recommended prescriptions and vitamins, the best way to manage living with osteoporosis is to commit to a healthy diet and above all - an ACTIVE, healthy lifestyle with regular exercise. An excellent way to get started on the right track to managing or preventing osteoporosis is with our free advice sheets which you can download right here. http://bit.ly/2Ak73fc   Accidental Falls are the second leading cause of unintentional deaths worldwide, with adults over the age of 65 suffering the greatest number of fatal falls. Each year, an estimated one in three senior adults experiences an accidental fall. According to the Centres for Disease Control and Prevention, one in five of those falls results in a significant injury like broken bones, fractures or a head injury. With the high rates of osteoporosis in women, they are more likely to experience an accidental fall, and more likely to sustain an injury from that fall.   How to reduce your risk falling:  
  • Ensure your home and exterior walkways are properly lit
  • Use handrails (install them if you don’t already have them)
  • Avoid loose carpets and cords and keep walkways free from clutter
  • Understand your medication and know if it makes you dizzy or lightheaded
  • Use a cane if you need one
  • Have your eyes checked
  • Exercise to maintain muscles for quicker reaction, and greater balance and stability
  These are just some of the many things you can do to reduce your risk of falling. If you’d like to learn more, our free fall prevention advice sheets will have you covered. You can download it here. http://bit.ly/2Ak73fc Stress Incontinence is experienced by 45% of all women, typically in their postmenopausal years, though it is also often an issue for athletes. It occurs when weak pelvic floor muscles fail under sudden extra pressure. This extra pressure can be brought on by simple everyday activities like coughing, laughing or sneezing. It can also be brought on by jogging, jumping, or lifting heavy objects. The weakening of pelvic floor muscles is common and is caused by any number of things like childbirth or obesity.   How to treat stress incontinence: Stress incontinence might make you feel uneasy, but it doesn’t have to disrupt your social and personal life. Effective therapies include routine exercises to strengthen and tighten pelvic floor muscles for greater bladder control. Learn the specific exercise you can do to significantly reduce instances of stress incontinence in our complimentary advice sheets, yours to download for free right here. http://bit.ly/2Ak73fc Regular activity is good for your overall health at any age. And it gets increasingly important as we get older.   Women, in particular, will have special needs as their hormones change during menopause and osteoporosis becomes an increased risk and with that, falls become more dangerous.   Understanding our personal level of fitness and exploring ways to live a healthy active lifestyle will help us stay fit and avoid common injuries.   Preventative care throughout our lifetimes can prepare us for an independent, full life in our retirement years. We’re happy to provide guidance to help prevent and treat these common problems. Stay healthy and in the know with our free prevention advice sheets -  Click here. And don’t forget to check out our Facebook page https://www.facebook.com/pottsvillephysiotherapy

where we’re posting fun, informative tips and tricks to help you stay injury-free - whatever you’re doing.

Moving Beyond Cancer

29.03.19

Moving Beyond Cancer

If the effects of exercise could be purchased in a pill, it would be prescribed to every person with cancer. Even if the exercise pill had just a few of the positive health benefits that exercise provides, it would still be viewed as a miracle drug Exercise and Sports Science Australia’s (ESSA) current evidence-based guidelines recommend all people with cancer to exercise regularly to help combat cancer and cancer treatments People with cancer who exercise regularly have lower risk of dying from cancer, lower risk of the cancer coming back, and fewer and/or less treatment related adverse events  

Moving Beyond Cancer Class Information

 
  • Safe and effective exercise program specifically designed for people with cancer and cancer survivors
  • Involves individualised exercise programs in a small group (1-5 participants) delivered by an Exercise Physiologist
  • Counteracts the adverse effects of cancer and its treatment
  • Enhances both physical and mental wellbeing
  • Is based on the latest scientific research
 

Benefits of Moving Beyond Cancer:

 
  • Improved health and wellbeing
  • Reduced severity of anxiety and depression
  • Increased energy levels and reduced fatigue
  • Improved lung function
  • improved strength and increased muscle mass
  • maintained physical function and ease in activities of daily living
  • improved balance and reduced falls risk
  • improved state of mind and reduction in stress levels
  • improved heart function and reduced risk of heart disease, diabetes, osteoporosis and other forms of cancer
  • improved bone strength and joint function
  • improved quality of life

OSTEOARTHRITIS OF THE KNEE – Day to Day Tips

26.02.19

Day to day Tips 

 
  • Pace your activities through the day – don’t tackle all the physical jobs at once.
  • Wear low-heeled shoes with soft, thick soles (trainers are ideal). Thicker soles will act as shock absorbers.
  • Use a walking stick to reduce the weight and stress on your painful knee.
  • Use the handrail for support when climbing stairs.
  • Don’t keep your knee still in a bent position for too long, it will stiffen up.
  • Think about modifying your home, car or workplace to reduce unnecessary strain on your knee.
  • Learn to relax your muscles and let the tension out of your body.
  • Use heat/ice packs to help eases pain and stiffness.
  • Knee braces for osteoarthritis are available.
  • Speak to your doctor or therapist first for recommendations or referrals for any of the above.

Don’t Let Yourself Be Sidelined by Tennis Injuries

01.02.19

Don’t Let Yourself Be Sidelined by Tennis Injuries

  Tennis is one of the most popular sports throughout the world, with approximately 75 million participants worldwide. It is a sport that you can play at every age and at every level. Children can start playing from the age of 4, using softer, slower balls and smaller rackets on modified courts to make the game easier and more fun, gradually progressing to regular rackets, balls and courts. Older players can start the sport at any age and can continue playing all their life. Whether you are looking for the competitive club league tennis or a more social game amongst friends, tennis is an excellent sport with loads of health benefits. Tennis is a fun and social (as well as competitive) way to add to your weekly activity goals.

Here are some amazing benefits of participating in regular activities like tennis:

1.    Increased brain power From alertness to tactical thinking, tennis enhances the neural connections in your brain. Kids who play tennis regularly get better grades at school. 2.    Better hand–eye coordination Playing tennis involves regular skills that all contribute to good hand–eye coordination. You can improve your agility, balance, coordination, reaction time and more. This can benefit you in injury prevention where improved balance and agility can help protect against rolling an ankle or tripping and falling often resulting in sprains or Colles fracture of the wrist or worse a hip fracture in older age. 3.    Reduced stress Tennis involves physical, mental, social and emotional challenges, which increase your capacity to deal with stress. Or simply running around smashing some balls may help you to blow off some stress too! 4.    Strong heart Compared with other sports, tennis players have the lowest incidence of cardiovascular disease. Playing just 3 hours a week will reduce your risk of heart disease by 56%. 5.    Higher fitness levels Playing tennis on a regular basis (2–3 times/week), either singles or doubles, meets the global exercise recommendations and leads to increased fitness levels. Tennis is an excellent interval training technique - running, stopping, burst of activity then rest between points or games (which elevates and then lowers heart rate repeatedly through a match) which is proven to be hugely beneficial in improving fitness levels and in cardiovascular conditioning too. The effect is not only seen in elite players but with recreational tennis too. 6.    Leaner body Tennis is an excellent and fun way to burn calories and lose weight. An hour of singles play can burn 580–870 calories. A lower body weight has immense benefits in preventing and managing cardiovascular diseases including diabetes, and a lighter frame will reduce loading on your back and joints reducing joint pain and possible arthritis in older age. 7.    Strong bones Playing tennis on a regular basis leads to stronger, healthier bones. This effect is strongest in those who play tennis from an early age, but even if you start playing tennis later in life you can benefit from the positive effect on your bones. This is applicable to both women and men combating the development of osteoporosis a.k.a. brittle bones with ageing. 8.    Strong leg muscles Playing tennis strengthens your leg muscles, which helps maintain your mobility and independence in old age.

The Secret is Staying Injury Free

But these health benefits won’t be very fruitful is you are sitting side-lined because of injuries and while some injuries are quick to repair, others can take a couple of weeks and others may be more stubborn, taking 6 weeks or more. What’s more frustrating, and unfortunately very common, is the risk of re-injury. One of the greatest risk factors for an ankle sprain or a muscle strain (tear) is having suffered from a previous sprain or strain. Nearly 2/3rds of tennis injuries are chronic overuse injuries, many of which are caused by poor technique, incorrect equipment use and lack of physical conditioning

Acute injuries, like an ankle sprain or calf strain, although sudden and unpredictable can also be prevented with adequate preparation and appropriate conditioning. Chat to one of our friendly staff for more information on how to prevent common tennis injuries and stay in the game longer!