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What to do in the first few days after an injury

Following an injury don't do anything that reproduces your pain for the initial two or three days. 

After that, you need to get it moving or other problems will develop.

Our physios can diagnose your problem and give you a clear indication of your best course of action.

Researchers have found that in most cases early physio intervention for acute soft tissue injuries is very beneficial  
Ice should be applied for the first two or three days following an injury such as ligament sprains, muscle tears or bruising.

Apply ice for 20 minutes every two to three hours for the first few days until the "heat" comes out of the injury.

Always place a cloth between the ice and your skin.
Avoid heat (and heat rubs) in the first 48 hours of injury. Heat will encourage bleeding at the site of the injury if used too early.

Apply heat with a heat pack for 20 minutes a few times a day to increase the blood flow and hasten your healing rate.

Heat will also help your muscles relax and ease your pain.

This brief guide is only for general information. If you are at all concerned about any aspect of your injury you should always seek medical advice. For free injury specific advice Contact us>>>
The risk of injury in tennis is relatively low compared to other sports, but it is a sport that does require parts of your body to be moving in multiple directions at any one time so injuries can occur. 
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Sprinting to the ball, reaching, jumping, lunging, changing directions, stopping and starting and the repetitive nature of the sport exposes players’ bodies to regular stresses and potential injuries, especially through the shoulders and lower back. Ankle and elbow injuries are rate highly amongst the common problems we treat

Perhaps the one injury that most people associate with tennis is tennis elbow which although tennis does statistically increase our risk of developing the condition , only 5 out of 100 people develop tennis elbow through playing racquet sports such as tennis. It's actually and overuse injury and could just as easily be caused by over zealous use of the shears whilst gardening.

As with most overuse injuries it occurs over time and is related to small tears and damage to the tendons that attach muscles of the forearm to the lateral epicondyle of the elbow. Some of the factors that can increase the risk of injury include - failure to warm up and cool down and incorrect technique.

The specific rehab for tennis elbow depends upon the exact cause of the injury but keep in mind that it is probably the result of overuse and beginning to play again before the tendon has healed may make the problem worse,
We will work to speed the healing process, restore basic function, flexibility and strength and then restore your neuromuscular patterns so that you and return to the tennis court fitter and able to enjoy your game even more than before. Injuries that are not properly rehabilitated can lead to similar injuries in future so it’s always advisable to seek expert advice.

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