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Physical Therapy Associates
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Did you know that your tennis posture can contribute to injuries?
Waiting for a serve from your playing partner with a stooped or hunched posture can lead to low back or neck pain, restricted shoulder mobility, and a decrease in trunk mobility necessary for reaching for shots to the side or overhead. Try to maintain an athletic posture at all times. Think about a straight spine (bent from the hips not chest), knees and hips bent and relaxed, and shoulders back. If possible use your shadow from the sun to check your posture.
| Office Locations
1533 Union Street
Schenectady, NY 12309
42 Saratoga Rd.
3434 Carman Rd.
Schenectady, NY 12303
17 Halfmoon Executive Park Dr.
Clifton Park, NY 12065
1182 Troy Schenectady Rd
Latham, NY 12110
1 Conway Court
Troy, NY 12180
West Sand Lake
West Sand Lake, NY 12196
Amsterdam, NY 12010
178 Clizbe Ave
PO Box 118
3991 State Rte. 2
Cropseyville, NY 12052
220 Church Ave.
Ballston Spa, NY 12020
Hand Therapy at Guilderland Accepting New Patients
Located within our Rotterdam/Guilderland office is Hand Therapy at Guilderland. Sheryl Sturn OTR/L, CHT is available for all hand therapy needs.
to schedule an appointment.
Tips For Tennis Players
Tennis is sport played by individuals of all ages. Given the availability of indoor tennis facilities, it can be played year round. Because of this some individuals are prone to overuse injuries. The motions of an overhead serve or backhand stroke require a concerted, synchronized effort by several muscles in the shoulder, arms, trunk , and legs.
The most common injuries seen in tennis players are shoulder strains and elbow tendonitis. The occasional ankle or knee sprain is not uncommon. Maintaining strength and flexibility in key muscle groups is integral for playing your best, pain free tennis.
Many tennis related injuries to the elbow and shoulder are a result of muscle imbalances. Often times weakness of the shoulder's rotator cuff will place strain on the elbow and cause tendonitis. This pain will persist if the shoulder weakness is not addressed. Conversely, weakness in the forearm muscles that extend the wrist backwards will place stress on your elbow. In an effort to reduce that stress you may overcompensate with your shoulder and experience pain in that area. A physical therapist is trained to assess both of these scenarios as well as prescribe the appropriate exercises and render treatment to get you back on the court!
McKenzie Method for Spinal and Extremity Pain
Also know as Mechanical Diagnosis and Therapy (MDT), the Mckenzie Method is a philosophy of active patient involvement and education for back, neck, and extremity problems. The key distinction is its initial assessment component - a safe and reliable means to accurately reach a diagnosis and only then make the appropriate treatment plan. Rarely are expensive tests required. Certified MDT clinicians have a valid indicator to know right away whether (and how) the method will work for each patient.
Several of our offices have Mckenzie trained and/or Certified MDT clinicians on staff. Call to set up your assessment today.
Exercises to Help Your Tennis Game
Strengthening exercises are as important for tennis players as they are for any other "overhead" athlete.
The following are examples of common strengthening exercises that can be prescribed by a physical therapist.
They are not intended to be a replacement for treatment.
For more customized exercises for your specific needs consult with a physical therapist.
External Rotation strengthening
Helps with backhand and serves. May protect against elbow tendonitis.
|Start Position for External Rotation|
Using resistance band tied to a door knob, stand with arm at your side, elbow bent 90 degrees. Place a small towel roll under your arm. Hold band as shown and slowly rotate arm outward while maintaining 90 degrees at the elbow.
|End Position for External Rotation. |
Pause at the end point for a second. Slowly return to start position. Repeat 8-12x for 2-3 sets. Do this exercise 2-3 time per week.
Helps with racquet control during forehand/backhand
Using a hammer or light dumbbell held with the one end in your hand, rest forearm on a table and slowly rotate the dumbbell/hammer back and forth. Pause briefly at each extreme. Perform 2-3 sets of 8-12 reps, 2-3 times per week.
|Resisted Forearm Suppination/Pronation |Scapular Stabilizers
Helps with stabilization of the shoulder during all movement and protects the rotator cuff from excessive strain. May protect against impingement at the shoulder.
While lying on the floor with a pillow under your trunk, place both arms over head forming a "Y". Raise both arms away from the floor towards ceiling. Feel your shoulder blades pinch together slightly. Pause and return to start position. Repeat 8-12 times. Perform 2 sets, 2-3 times per week.
Beginners might want to start with one arm at a time. More advanced exercise can add light weight and lay over a therapy ball or bench.
|Prone "Superman" Exercise|
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|We want our newsletter to be specific to the needs of our clients. We would like your help to do this. Please feel free to email any requests for specific topics to be addressed or questions you might have regarding physical therapy and we will do our best to address them in upcoming newsletters. Email requests to email@example.com attn. Kevin.