If case you haven’t heard of the phrase Pre-Hab which is short for prehabilitation I will go into more depth as to how I use it with my clients. With all of my clients I will do a FMS (functional movement screen) to develop an overview of potential muscle imbalances which may lead to the body compensating by recruiting other muscles to achieve the desired function we ask it to perform. We may not see this as a problem at first but over time it can lead to injuries.
In my view Pre-hab is a way of using strength training as a preventative method to potentially lower the risk of injury due to weakness, tightness, muscle imbalances etc. This is done with basic exercises and stretching which we would not typically think of doing when going to work out in a gym. However if you were ever injured and had to go to rehabilitation for a physical injury you may have been asked to do simple exercises such as bridging, body weight squats, leg swings, I’s, Y’s, T’s just to name a few.
When these exercises are used in conjunction with the FMS test results I am able to establish a solid foundation in my clients and help them prevent injuries before they occur. Depending on the individual the length of time I spend on doing the corrective and pre-hab exercises will vary. Once I feel confident that I have given the client the best possible chance of functioning in daily life or sport then I will then move into for stabilization/strength phases of the program.
Since I work with a lot of tennis players I am constantly reminding them to work on their posterior chain as they are in a sport where they are producing repetitious movements with in a very high velocity in front of their body. Most of the muscles used to produce this force are located on the anterior side of the body leaving the posterior to decelerate this movement. If these muscles cannot decelerate the forces being produced then injury is almost imminent (a lot of shoulder impingement).
Though the case above is relating it to sport, we can also view others who are not in sports athletes as well. If you take an individual who works in a factory and has to do a repetitive motion over and over then you will also see the same potential for injury to occur.
It has become very clear that understanding the demands which are placed on our clients body's through daily activity is important. With this knowledge we can help keep our clients as healthy as possible and allow them to puruse a happy and healthy lifestyle.
Medial Epicondylitis also known as Golfer’s elbow is seen in more high level tennis players than recreational. Golfer’s elbow is hallmarked by pain on the inner side of the elbow, where muscles and tendons that flex the wrist (curling hand towards you). This is usually caused by chronic repetitive stress and strain to the flexor muscles and tendons of the wrist and forearm, usually associated with the wrist snap when serving or hitting with heavy topspin with an extreme western grip.
Stretches you can do for this:
1. Forearm extensors: Extend the arm forward with the palm down and the elbow straight. The fingers point to the floor. Grasp the wrist and fingers with the other hand and bend the wrist, until tension is felt at the outside of the forearm.
2. Forearm flexors: Extend the arm forward with the palm facing up and the elbow straight. The wrist is extended, with the fingers pointing to the floor. Grasp the fingers and pull them backwards, until tension is felt at the inside of the forearm.
Exercises to strengthen the muscles of wrist/forearm:
1. Wrist flexion: see video: http://www.youtube.com/watch?
2. Wrist Extensions: see video: http://www.youtube.com/watch? 3. Forearm pronation/supination: see video: http://www.youtube.com/watch? 4. Ulnar flexion/extenstion: see video: http://www.youtube.com/watch? Exercises to strengthen grip strength: 1. Dead Tennis Ball squeezes (stress ball) Remember to ice and stretch daily ( this should be part of your daily routine) References: From Breakpoint to Advantage: A Practical Guide to Optimal Tennis Health and Performance [Babette Pluim M.D. Ph.D, Marc Safran M.D] ]]
2. Wrist Extensions: see video: http://www.youtube.com/watch?
3. Forearm pronation/supination: see video: http://www.youtube.com/watch?
4. Ulnar flexion/extenstion: see video: http://www.youtube.com/watch?
Exercises to strengthen grip strength:
1. Dead Tennis Ball squeezes (stress ball)
Remember to ice and stretch daily ( this should be part of your daily routine)
From Breakpoint to Advantage: A Practical Guide to Optimal Tennis Health and Performance [Babette Pluim M.D. Ph.D, Marc Safran M.D] ]]
Young Athletes who spent more hours per week than their age playing one sport are 70% more likely to get injured?
Young Athletes are more likely to be injured if they spent more than twice as much time playing organized sports as they spent in unorganized free play....
Specializing in one single sport increases the overall risk of injury (even when controlling amount of time spent practicing/playing per week).
The above was taken from a summerized review of a study "Risks of Specialized Training and Growth in Young Athletes: A Prospective Clinical Cohort Study".
For more information on injury prevention in the tennis player please take a look at the iTPA website (international tennis performance association) and if you are a parent look into the parents guide to basic injury prevention course found at http://www.itpa-tennis.org/parentcourse.html
I have been seeing a bunch of these workouts appear in magazines and on the internet so I figured I would throw my own together for a quick workout. If you get a chance try it out and let me know what you think.
30sec plank, 45 sec bicycle crunch, 60 second bridge, 90 sec lunge matrix (front, diagonal, lateral, backwards, drop lunge and repeat with other leg leading) rest 1 minute and repeat 3x for a great 20 minute workout.
First a thank you goes out to active tennis for posting the drill on their site. I did not have a ladder but did have 4 donut circles to place down on the court. We focused on a variety of foot work combinations along with shot selection and placement. It went well tonight and had a great response to the combination of a ladder drill in the actual tennis drill. It elevated the heart rate and forced the student to keep the feet moving upon returning to the center of court. This definitely added another dynamic to our lesson. I varied the number of feeds to mimic the length of the point and provided a 25 second rest in between sets to make it as sport specific as possible.
Has anyone else incorporated a foot work sequence into a work out to keep the heart rate up?