Dural Chiro elbow pain

Tendon Pain? Should I Massage it?

Something that’s a pet hate of ours at the moment, and it’s got something to do with your tendons!

Or if you are getting pain here, still don’t massage it

If you are getting pain here. Don’t massage it!

If you are getting pain at either the outside of your elbow or just below your knee cap and the first thing who ever is treating you has done is give them a good massage. The first thing you should do is give them a good slap…. and then come see us at either our Dural clinic in the Hills District or Granville Clinic inside Adonis Athletics.

Tendon pain is by far one of the most common thing we here and it can be due to many things. However it generally comes down to poor load management, it’s rarely much else.

What do you mean load management?

When we talk about load management what we mean how much work or you getting your tendons doing. If we were to measure how much work your tendons do in a week as a ratio of your monthly average we really what that number to be between 80-130%. When you go above or below this, the tendon becomes sensitive to lower work loads and injury happens.

 

Make sure you keep the load on your tendons between 80-130%

So what should your chiro of physio NOT do to my tendons?

The absolute worst thing that can be done to these types of injury is to give them a good ol’ rub. This is closely followed by compressing them, ie heavy taping or anything that will squeeze the tendon. All that your doing is increasing the tendons load and making it worse. But don’t take my word for it, take Professor Jill Cook’s one of the world’s leading researchers into tendon pain. Here are the top 10 things not to do when you have tendon pain (tendinopathy) can be found by clicking here. 

So what should be done?

Tendon’s love progressive load in the middle part of a joint’s range. So this is a great place to start! Lets say we are talking about tennis elbow (Yes this is a tendon problem!) Simply with your elbow flexed to 90 degrees and your finger pointing down, hold a light weight so you feel a little bit of pressure but no pain. Hold this for 30-45 seconds and rinse and repeat 3 times. We call this an isometric exercise. It’s been shown to immediately reduce pain (find more by clicking here) and get you back to doing the things you love to do.

For more info, or to find a way forwards for your injury get in contact with us through our contact us page

Because your health matters.

Alex assessing injury

Injuries suck! What should I do?

Alex assessing injury

Take control of your health

Don’t let injuries hold you back.

Injuries suck! There is no doubt about it. One of the most common thing we hear around the clinics in Dural and Granville is, “I’ve got X but I wasn’t sure whether I needed to see somone about it. This thought is really common, your life is busy, the kids, need to be here, there and everywhere and you don’t really have a huge amount of time to spend on your self anyway.

So we have 4 simple questions for you:

  1. Have you had the same injury 2 or more times in the last 6 months?
  2. Is it effecting your sleep?
  3. Is it having a significant impact on what you can do at home and/or work?
  4. Has it been going on for more than 2 weeks?

If you answered yes to any of these questions it’s probably a very good time to get in contact with us at Your Health Sport and Spine.

Not every injury needs something done about it right away and alot of the time these things have a habit of sorting themselves out after a week or two. However if it really is taking a toll on what you do or keeps coming back…

It’s time to take control

Clinically we can break down patients into two groups when it come to muscle and joint pain injuries.

  • Passive Copers
  • Active Copers

Your passive copers, generally look for therapies and strategies that are done to them, ie massage, painkillers, hot showers etc etc. It places control of their health into other people or things. Whilst your active copers as the name would imply look for more active approaches to managing their pain, for example they might go for a walk, or find some exercise that helps their injury. If we look at the outcomes for these two groups The active copers fare much better, stay injured for less periods of time and are less likely to be injured again.

In other words, don’t let something or someone else control your health outcomes, pop into the drivers seat and take control!

How do I know if I should see a chiro or a physio?

This is a great question. The answer may surprise you however, as it really doesn’t matter. What is important though is that you are seeing some one you trust and that they are following an evidence based approach ie letting you an the science guide them on what to do. At Your Health Sport and Spine we firmly believe that the patient should be the drive behind their care so we developed a list of question you could ask about your chiro or physio to see if they are the right one for you. All you have to do is click here to find out more.

The long and the short of it.

So at the end of the day, the take home message is simple:

  • Don’t leave it too long
  • Take control of your health
  • Find a clinician you can trust

Because your health matters.