Category: Therapy

By chrisna November 30, 2024 Active Isolated stretching, Exercises, Sporting, Therapy

Rebuilding Shoulder Health

Tips for Overcoming Subscapularis Pain

Shoulder pain can slow you down, whether reaching for something on a high shelf or enjoying your favourite sport. One common source of discomfort is the subscapularis, a muscle in your rotator cuff that helps with shoulder stability and internal rotation. Injuries to this muscle often result from repetitive movements, overuse, or poor posture. The good news? Recovery is possible with the right mix of professional care, stretching, and strengthening.

The Role of AIS in Shoulder Recovery

Our practice uses Active Isolated Stretching (AIS) as a cornerstone of recovery. It helps increase flexibility and reduce tension without overstretching the muscle. The short duration of each stretch is key—it allows for safe and effective elongation of the muscle fibers.

Strength Matters Too

While stretching is vital, rebuilding strength in the shoulder is just as important. A strong subscapularis muscle can handle daily activities and sports demands while protecting against future injuries. Our therapists incorporate targeted strengthening exercises to complement the flexibility gains from AIS, ensuring a well-rounded recovery.

Tips for Better Shoulder Health

Here are a few simple, actionable tips to keep your shoulders healthy and pain-free:

Listen to Your Body: If you notice discomfort or tightness, don’t ignore it. Early intervention can prevent minor issues from turning into bigger problems.

Mind Your Posture: Many shoulder issues start with poor posture. Keep your shoulders relaxed and your back straight, especially during desk work.

Stay Active Safely: Regular movement helps maintain joint and muscle health. Choose low-impact exercises like swimming or walking to keep your shoulders in shape without strain.

Recovery Is Key: Give your shoulders a break! Overuse is a common cause of injuries. Make sure you balance activity with proper rest and care.

Treat Yourself: A Relaxing Shoulder Routine

Here’s a simple way to give your shoulders some love at home:

  • Heat Therapy: Use a warm towel or heating pad on your shoulder for 10–15 minutes to relax tight muscles.
  • Self-Massage: After your heat treatment, gently roll your shoulders backwards and forward to release tension.

Let Us Help You

Whether recovering from an injury or just maintaining your shoulder health, we’re here to support you. With professional AIS and a tailored strengthening plan, you can feel confident and pain-free!

Reach out to us today to take the first step toward stronger, healthier shoulders!

By Hans de Wit October 29, 2024 Active Isolated stretching, Exercises, Sporting, Therapy

Lateral Epicondylitis – Elbow Pain!

Lateral Epicondylitis, commonly known as Golfers’/Tennis’/Swimmers’ and recently, Padel Elbow is a common condition associated with the inflammation of the tendons that bend your wrist backwards away from your palm. These tendons can become damaged from overuse and repetitive movements such as those found in Golf, Swimming, Tennis & Padel. This will lead to pain and tenderness felt on the outside of the elbow, often affecting an athlete’s performance.

Lateral epicondylitis involves the forearm muscles and tendons responsible for the extension of your wrist and fingers. The forearm tendons — often called extensors — attach the muscles to bone. The tendon usually involved in Padel elbow is called the extensor carpi radialis brevis (ECRB), which attaches the forearm muscle to the lateral epicondyle. When this tendon becomes inflamed, surrounding muscles will compensate and tighten, often leading to pain, stiffness and decreased mobility felt from the shoulder to the wrist, which usually affects game performance.

It is important to ensure that the structures surrounding and supporting the elbow are in good health in terms of mobility, flexibility and strength. If these structures are not in good health, it can further the effects of lateral epicondylitis.

StretchingSA can help negate the effects of Padel elbow by improving the surrounding structure’s flexibility, mobility and strength. Stretch Therapy will also target the lateral elbow and assist in rehabilitating the ECRB to improve functionality, improve muscle elasticity and improve blood flow. Stretch therapy is also a “pre-hab” (before needing rehabilitation) method as we assist you in improving your mobility and flexibility, keeping your movements pain-free to avoid injuries such as Lateral Epicondylitis.

Make an appointment with StretchingSA today to treat or avoid elbow problems so that you can be at the top of your game!

Below is some common exercises to help relieve elbow pain

By chrisna October 1, 2024 Active Isolated stretching, Exercises, Therapy

Functional tips to manage and alleviate symptoms of TOS

1. Seated Posture

• Feet Flat on the Ground: To promote stability, keep your feet comfortably supported.
• Knees at Hip Level: Ensure knees are at or slightly below hip level.
• Straight Back: Use a chair with good lumbar support to maintain the natural curve of your spine.
• Shoulders Relaxed: Keep shoulders down and back, avoiding hunching.

2. Desk Setup

• Monitor Height: Position the top of the screen at eye level to prevent neck strain.
• Keyboard and Mouse Position: Keep them at elbow height, close enough to avoid overreaching.
• Use a Wrist Rest: This can help maintain neutral wrist positioning.

3. Standing Posture

• Weight Distribution: Distribute weight evenly on both feet to avoid leaning.
• Avoid Overhead Reaching: If you need to reach up, use tools like step stools or adjust your workspace.

4. Driving Posture

• Seat Position: Adjust the seat so your back is supported and your arms can rest comfortably on the steering wheel.
• Elbows at a 90-Degree Angle: Keep your elbows relaxed and bent while driving.

5. Sleeping Position

• Use a Supportive Pillow: A pillow that supports the neck without elevating the head too high.
• Side Sleeping: If sleeping on your side, consider placing a pillow between your arms to avoid shoulder compression.

6. Frequent Breaks

• Move Regularly: Incorporate short breaks to stretch and change positions throughout the day.

By Hans de Wit April 2, 2024 Active Isolated stretching, Therapy

Everything you Knee’d to know!

The knee is often central to the everyday person’s list of complaints: “I could’ve gone pro but I blew out my knee”; “When there is bad weather, my knee acts up”; and the most common thought: “I think I need a knee replacement”.

As stretch therapists, we see countless knee pain-related cases weekly. The knee is vital to keeping your body upright and its clever structure is pivotal to allowing you to take a step. The knee is a complex joint of multiple bones, ligaments and tendons. This complex structure means that there are a variety of injuries or problems that can arise. The most heard of are Meniscus injuries, ACL tears, Runner’s Knee & the dreaded, knee arthritis.

Symptoms of knee injury or issues include pain, stiffness, weakness and decreased mobility. These often significantly impact function, daily activities and quality of life. However, proactive management of these issues through stretching, mobility work and strengthening can reduce symptoms and improve functionality.

It is also important to ensure that your knee mobility and surrounding structures are in good condition to avoid later injuries or issues. Pre-hab rather than rehab is a much easier and pain-free route!

StretchingSA therapists specialise in improving function, decreasing pain and increasing mobility and flexibility using active isolated stretching and strengthening.

Your knees support you, and you should support your knees! Let us help you figure out how to support your knees, combat pain and stiffness and get you feeling like the Bee’s Knees!

By Hans de Wit February 28, 2024 Active Isolated stretching, Therapy

Stretching: An Effective Solution for Calf Problems

Calf problems can be a significant hindrance to daily life, whether you’re an athlete, a fitness enthusiast, or simply someone who enjoys being active. From muscle tightness to cramps and even more severe issues like strains or tears, calf ailments can sideline you from your regular activities. However, amidst various treatment options, one simple yet powerful solution often gets overlooked: stretching.

Understanding Calf Problems

  • Muscle Tightness: Sedentary lifestyles, improper footwear, or overuse of calf muscles without adequate recovery can lead to tightness in the calf muscles.
  • Cramps: Calf cramps can occur due to dehydration, electrolyte imbalances, or muscle fatigue. They’re often characterized by sudden, painful contractions of the calf muscles.
  • Strains and Tears: Overexertion, sudden movements, or inadequate warm-up can result in strains or tears in the calf muscles, leading to pain, swelling, and decreased mobility.

The Role of Stretching

Stretching is a fundamental component of any fitness or rehabilitation regimen, but its importance for calf health cannot be overstated. Here’s how stretching can alleviate and prevent calf problems:

  • Increased Flexibility: Regular stretching helps improve the flexibility of the calf muscles, reducing the risk of tightness and enhancing overall mobility. This increased flexibility allows the muscles to move through their full range of motion without strain.
  • Improved Blood Circulation: Stretching promotes better blood circulation to the calf muscles, delivering essential nutrients and oxygen while removing metabolic waste products. Improved circulation aids in muscle recovery and reduces the likelihood of cramps.
  • Prevention of Injuries: By enhancing flexibility and reducing muscle tightness, stretching plays a crucial role in preventing calf injuries such as strains and tears. Incorporating stretching into both pre-and post-workout routines can significantly decrease the risk of overuse injuries.
  • Relief from Discomfort: For individuals already experiencing calf problems, targeted stretching can provide immediate relief from discomfort. Gentle stretching exercises help alleviate muscle tightness, reduce pain, and promote healing.

Effective Stretching Techniques

To reap the benefits of stretching for calf problems, it’s essential to perform the exercises correctly and consistently. Here are some effective stretching techniques:

  • Calf Stretch: Stand facing a wall with your hands placed on the wall at shoulder height. Step one foot back, keeping it straight, and press the heel into the ground. Lean forward, bending the front knee, until you feel a stretch in the calf of the back leg. Hold the stretch for only 1.5 – 2 seconds per repetition. Do 5 – 8 repetitions with 2 sets and switch sides.
  • Seated Calf Stretch: Sit on the floor with your legs extended in front of you. Loop a towel around the ball of one foot and gently pull it towards you, keeping the leg straight. You should feel a stretch in the calf muscle. Hold the stretch for only 1.5 – 2 seconds per repetition. Do 5 – 8 repetitions with 2 sets and switch sides.
  • Downward Dog Pose: Begin on your hands and knees, then lift your hips towards the ceiling, straightening your legs to form an inverted V shape. Press your heels towards the ground while keeping your arms and back straight. Hold the stretch for only 1.5 – 2 seconds per repetition. Do 5 – 8 repetitions with 2 sets.

Conclusion

Calf problems can significantly impact your quality of life, but incorporating stretching into your routine can provide relief and prevent future issues. Whether you’re dealing with muscle tightness, cramps, or more severe injuries, regular stretching can improve flexibility, enhance circulation, and promote overall calf health. Remember to perform stretches correctly, listen to your body, and consult a healthcare professional if you experience persistent or severe symptoms. With dedication and consistency, stretching can be a powerful tool in your journey towards healthier, happier calves.