A Case of Hip Pain

Hip Pain

Over the past 6 weeks we have been working with a lady in her 40's with left sided Hip Pain, she reported having the hip pain for 1.5 years. She had a baby 2 years ago and the hip pain came on 6 months after having the baby. The hip pain was initially an intermittent niggle, but over the past few months it has become ongoing. The hip pain was worse when she runs, referring into her hamstring and wakes her turning at night with a pain scale of 8/10.

On our initial assessment we could see she was not happy to load her left side in step ups. Her balance was poor on her left side, her SIJ was positive for pain and she had a positive slump test.

Treatment Plan

We put a plan in place to strengthen her left hip, glute and core while working on her balance. We also wanted to get her nervous system happier to load her left hip and use her left side more, so as to reduce her hip pain.

Over the course of about 5 weeks her ongoing hip pain had reduced fully but she was still getting hip pain turning at night. We increased her strength work around her hip and her hip pain resolved completely day and night.

Her goal is to get back running a couple of days a week, so we put a plan in place to continue to load the left hip and start walk/run progressions and gradually get her body use to loading the left hip.

[embedyt] https://www.youtube.com/watch?v=w90pwMOTQIo[/embedyt]

 

If you are suffering from ongoing hip or low back pain, or suffer from any pain that restricts your daily activities, give us a call to make appointment or avail of our "Free No Obligation" Full Body Assessment to understand your pain and how we can help to resolve it.


Tennis Elbow Exercises

Tennis Elbow Exercises (Lateral Epiconditis)

In the past month we have seen a lot of Tennis Elbow cases, more than we would normally see. The cause of each case is slightly different but they all involved a sudden increase in work and load through the hand and arms. One client had an increase in workload lifting and moving stock around the warehouse. Similarly another client had to work longer hours through the recent storms, while the latest client decided to paint two rooms over two days, all ending you with Tennis Elbow.

The 4th case of Tennis Elbow actually originated in her Neck and Shoulder which was causing nerve impingement affecting the muscle further down her arm.

We have put together 3 short videos of Tennis Elbow Exercises to help with true Tennis Elbow i.e. inflamed forearm Extensors. Tennis Elbow is characterised with outside elbow pain which is aggravated when you need to grab an item or pick something up which causes an increase in elbow pain. The Forearm extensor muscles are tight causing a pull at the muscle attachment point on the outside of the elbow.

Tennis Elbow Exercise Progression:

Video 1: Isometric Exercises
These are a low level pain Tennis Elbow exercises whereby you are tensioning the Extensor muscles without causing it to lengthen or shorten. This exercise encourages blood flow into the tendon which is imperative to help reduce the inflammation.

[embedyt] https://www.youtube.com/watch?v=kLQ8kD04IVc[/embedyt]

Video 2: Eccentric Exercise:
As the pain starts to subside you can commence Eccentric Tennis Elbow exercises, this is where we place the muscle under tension while slowly lengthening it. This is getting the muscle prepared for that movement while strengthening the Extensor muscle group.

[embedyt] https://www.youtube.com/watch?v=vfSokhSEgBQ[/embedyt]

Video 3: The final Tennis Elbow exercise in strengthening the Forearm Extensors and getting them prepared for twisting and grabbing actions we require them to do. You can use a broom handle or hammer for this exercise holding them heavy end up and building the strength over time.

[embedyt] https://www.youtube.com/watch?v=Fpqr_SxAXB8[/embedyt]

If you do not have any success with these Tennis Elbow exercises you may have another issue causing your Tennis Elbow so we suggest visiting a Therapist for further investigation.
Please contact us if you need any further assistance or wish to make an appointment.

andy@serviceyourbody.ie