Tennis Elbow Header

Tennis Elbow – Do You Suffer From Tennis Elbow

Having been involved in competitive tennis now for just over 20 years, its fair to say I have had my fair share of injuries. The worst by far though was tennis elbow. It was incredibly painful and the hardest one to shake.

Have you ever suffered from tennis elbow?

Its one of the most infuriating, frustrating and painful problems you will have from playing tennis. Rather surprisingly I managed to cure my tennis elbow by doing loads of bicep curls. This was however born out of frustration and isn’t the way I would suggest managing the problem.

In this blog post I am going to cover:

  1. What the symptoms are of tennis elbow

  2. What Causes Tennis Elbow

  3. Suggestions on how to manage tennis elbow

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What are the symptoms of tennis elbow?

Tennis elbow causes pain and tenderness on the outside of your elbow. You may also have pain in your forearm and in the back of your hand.

The pain of tennis elbow can range from mild discomfort while using your elbow, to severe pain that can be felt when your elbow is still. The pain is often worse when you use your arm, particularly for twisting movements (i.e hitting your forehand). Repetitive wrist movements, such as extending your wrist and gripping (serving), can also make the pain worse.

What causes tennis elbow?

The elbow joint is surrounded by muscles that move your elbow, wrist and fingers. The tendons in your elbow join the bones and muscles together, and control the muscles of your forearm.

Tennis elbow is usually caused by overusing the muscles attached to your elbow and used to straighten your wrist. If the muscles and tendons are strained, tiny tears and inflammation can develop near the bony lump (the lateral epicondyle) on the outside of your elbow.

As the name suggests, tennis elbow is sometimes caused by playing tennis. However, tennis is not the main cause, it is often caused by other activities that place repeated stress on the elbow joint, such as decorating or playing the violin. Pain that occurs on the inner side of the elbow is often known as golfer’s elbow.

How to treat tennis elbow

Tennis elbow is a self-limiting condition, which means it will eventually get better without treatment. However, there are treatments that can be used to improve your symptoms and speed up your recovery.

  1. STRAPPING: We have had a number of guests who have highly recommended various strapping for tennis elbow.
  2. REST: It’s important that you rest your injured arm and stop doing the activity that’s causing the problem.
  3. ICE: Holding a cold compress, such as a bag of frozen peas wrapped in a towel, against your elbow for a few minutes several times a day can help ease the pain.
  4. PAINKILLERS: Taking painkillers, such as Paracetamol, may help reduce mild pain caused by tennis elbow. Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can also be used to help reduce inflammation.
  5. PHYSIO: If the pain continues and is not going despite rest, ice and anti inflammatories then I would suggest a visit to see a physiotherapist. In my experience massaging and manipulating the affected area can help relieve the pain and stiffness, and improve the range of movement in your arm.
  6. CORTISONE: Cortisone injections can offer fast-acting relief there are rarely complications but could involve infection and bleeding.
  7. LAST RESORT: Surgery may be used as a last resort to remove the damaged part of the tendon.

Research shows that most cases of tennis elbow last between six months and two years. However, in about nine out of 10 cases, a full recovery is made within a year.

I hope you have found this useful and look forward to seeing you soon.

If you are injury free and love your tennis,  then come and join us on one of our tennis holidays. We organise group tennis holidays to exclusive 4 & 5 star resorts, where you can meet new people, make new friends, share your great experiences whilst having lots of fun. Active away tennis holidays are suitable for everyone.

Click here to view all the dates for our tennis holidays.

 

Choose the right jacket

Ski Jackets: Choose the Right Jacket for your Ski Trip

Gliding down a mountain through fresh snow with the sun on your face surrounding snow covered peaks, with fresh air and blue sky. For me this is the most incredible feeling on earth…

But having the right jacket can be essential. Here are a few tips on what to look for when buying a new ski/snowboarding jacket!

Skiing can be a very expensive past time and you can spend anything on £50 up to £400 on a jacket depending on how influenced you are by fashion and the latest brands. I personally have a penchant for the more expensive items of clothing but this is generally because I am easily influenced by extremely clever advertisers!

When I started to learn I made my way to the old faithful TK Maxx store on the high street where you can pick up perfectly good jackets for around £50, some of them maybe last season but they do the trick.

There are generally two types of ski jackets, winter and spring jackets. The spring jackets are much thinner and more breathable so make sure you know when you are going before you buy your clothing. There are many features you can get on jackets these days ranging from holes for Ipods through to burger recipes (yes you heard me correctly, the latest jacket my best friend bought had a burger recipe).

Here are my top 7 suggestions that I would recommend you wouldn’t want to do without

Goretex image

1. A waterproof, breathable fabric

You need a fabric that keeps the snow and rain out, and lets your sweat escape too. Gore-Tex is still the industry leader in this respect: a membrane which is sandwiched between an outer and inner layer of fabric, and has over 1.4 billion pores per square centimetre.

Gore-Tex isn’t completely essential, though – there are many waterproof and breathable membranes available which are just as good. Look for fabrics waterproof to 16,000-20,000mm which have a breathability rating of 10,000-15,000grams. There’s a great guide to what these ratings mean at Evo.com.

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Tapered Seems

2. Taped Seems

There’s no hope your ski jacket will be waterproof unless it’s got taped seams. Why not? Because the stitching in a seam goes right through the waterproof membrane and offers the perfect entry-point for water. Pictured, left, are the taped seams on Peak Performance’s top-of-the-range Heli Alpine jacket.

Speaking of weak points in your jacket, remember that the main zip at the front of the jacket will let in moisture too, unless you’ve got some kind of covering for it. A fabric flap held in place by Velcro fastenings is best.

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High collar

3. A High Collar

I’ve spent many a chair-lift ride on windy, sub-zero days wishing the collar on my ski jacket was higher. High collars can be pulled up over your  chin, lips and even the tip of your nose to keep the wind off. If it’s properly Arctic, then you should probably invest in a neoprene facemask, too, but it’s great to have the extra protection offered by a good ski jacket. This one, modelled by Peter Sidebo at Peak Performance, does the trick nicely.

If the jacket has a hood, make sure there are drawstrings which let you tighten the collar independently of it. Otherwise, the hood acts like a wind funnel, gathering any gusts and channeling them around your neck. Yuck.

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Snow cuffs

4. Extra Long Sleeves/or Snow Cuffs

You don’t want snow up your sleeves, and there are two ways the design of a ski jacket can help you avoid the problem. The first, is if the sleeves are extra long (for example, the sleeves on a Peak Performance Heli Alpine jacket come right up to your knuckles). The second is by the inclusion of stretchy inner cuffs which hook over your thumb (as you’ll see in the Elevenate jacket shown here). Not only do these stop the snow from finding a way in, they are also prevent your sleeves riding up your arms.

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Under Arm Ventilation

5. Underarm Ventilation

You are on a mountain covered in snow and asking yourself the question, how am I hot? This happens all the time and is one of the mistakes a lot of people make when they go skiing for the first time. If you are a boarder you”ll know that feeling of burning up as your skooting along all too well. As soon as the sun comes out you can find yourself really getting hot even in sub zero temperatures. Thats where ventilation comes in very handy!

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Lift pass pocket

6. A lift-pass pocket on your left arm

Most of the time these days lift passes are electronic, however I did find out last year that Whistler of all places was still in the technological dark ages when it came to lift passes. Because most places are electronic that means you don’t need to get your left pass out to scan each time you go through the turnstiles. Most of the sensors are located on the left hand side so try to get a jacket with a pocket either on your left arm or left of your chest where you can keep your left pass safe. You don’t want to be opening this pocket all the time as you will risk loosing your lift pass – not good.

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snow skirt

7. A Snow Skirt

Yep you heard me guys, this isn’t a cross dressing exercise instead this is a very helpful extra length of material that sits inside your jacket and fastens around the top of your legs to stops and snow coming in to your jacket when you fall over – which is inevitable, if you don’t fall your not pushing yourself, at least that’s what I tell my partner!

 

Health Benefits

Tennis Holidays: The Health Benefits of Tennis Holiday

People often utilise their holidays by engaging in fun activities, entertainment and exploring new places but some people prefer to have healthy holidays, which are not just fun but can offer numerous health benefits, relax your mind and provide a way to enjoy fun activities.

Tennis holidays for instance, are considered best when you are thinking of going for a healthy holiday! You cannot only sharpen your tennis skills but also meet new friends, share great experiences and have lots of fun. These tennis breaks are perfect even if you are not a great player. Tennis breaks also offer a number of tennis lessons – which can provide you the perfect opportunity to not only learn the sport but also sharpen your existing skills. You can even enjoy planning tennis with your kids or friends and enjoy relaxing after an exhausting and fun day playing. There is nothing better than giving out that extra time and relax your mind on your holiday whilst taking a great tennis break!

Either way, tennis helps to maintain your health, fitness, strength and agility. Research suggests that a good one hour tennis session can help you burn around 600 calories for men and 420 calories for women. Overall, playing tennis keeps you fit as it requires continuous movement which is not only good for your body but also the mind.  You may not be able to take out as much time to play tennis with your busy work routine but a tennis holidays can provide the perfect opportunity to you to play the sport as much as you like. The good thing about tennis is that it is a very flexible sport that can be played at any age and at any skill level.

Health Benefits of Tennis Holidays

There are a lot of health benefits of playing tennis that can make your tennis holidays the healthiest one.

For instance, playing tennis regularly increases the aerobic as well as anaerobic fitness. One may gain more power and speed plus it also strengthens the body, making it balanced and enhances the coordination as well. People who play tennis regularly are usually very flexible and stay fit. Playing tennis also makes your bones strong and makes you fit throughout. Tennis is the best sport for cardiovascular fitness as well.

However, you do not just get the fitness benefits by playing tennis but it also has a huge positive impact on your personality, social life and mental health as well.

It is interesting to note that tennis players often score high in optimism and self-esteem while scoring low in depression, anger, confusion, anxiety and tension than other athletes and non-athletes. The reason to it is that playing tennis may generate new connections between nerves in the brain, developing positive personality characteristics.

In addition to the physical, mental and social fitness benefits of playing tennis, there are a lot of psychological benefits as well. For instance, it develops a work ethic in one’s life and makes them relatively disciplined. Also it enables you to accept responsibilities, manage stress effectively, learn how to recover, plan and implement strategies and learn sportsmanship. Most importantly it creates a great ability in one’s life to manage team work and develop social skills. The blend of all these health benefits makes tennis a great way to stay fit and have great fun on your holiday.

All in all, tennis is the healthiest activity to choose as your holiday plan. Although, there are other sports that are also excellent in providing health benefits but no other sport than tennis has been so widely acclaimed from all disciplines to offer a range of physical, mental, emotional and socially benefits.

So, you can make the most of your holiday and not only have fun and relax but play your favourite sport. Active Away are specialised tour operators to organise group tennis holidays to exclusive 4 & 5 star resorts, where you can meet new people, make new friends, share your great experiences whilst having lots of fun. Whether you are a couple looking for the fun tennis break or single who would like to meet new people with similar interest or would like some tennis coaching and would like to share your experience with like-minded people, then you can contact Active Away to book for you your perfect tennis break.  Active away tennis holiday is best suited for everyone. With them you may enjoy numerous UK tennis breaks.