Returning To Tennis And How It Impacts Your Hips And Back.

Returning To Tennis And How It Impacts Your Hips And Back.

In our last post, we talked about the importance of getting your mind ready for the imminent return to tennis. That, however, is only one piece of the puzzle. Once you start your tennis journey again, if you don’t take care of your body correctly, it can lead to nagging soft tissue or potential overuse injuries. Tennis is a sport that puts a lot of stress on your muscles and joints, particularly if you are playing on hard courts. When you take time off and you are not performing the very specific movements that tennis possesses, it is highly likely that your muscles, and even joints will be sore once you return. During this time, you are very susceptible to having certain areas of your body flare and become sore. This increases your chance of injury because you will tend to overcompensate for the affected areas. 

After my first year of college tennis, my body and mind needed a break. I didn’t touch a tennis racquet or do any tennis movements for a month, and when I came back, I was as motivated as ever. My mind was ready to play hard and play for long hours, but my body was not. The first day back, I played for three hours, ran sprints and did a strength workout. After a week of doing this every day, my hips and lower back were on fire, and by the second week of playing, I was unable to serve due the pain in my back.  

Tennis movements are very specific, and while tennis is one of the most fun and healthy sports to play, the proper precautions need to be taken. The hard surface of a tennis court puts a severe strain on our joints, with the hips taking the brunt of that strain. Our hips are the body’s foundation. Our lower body function is non-existent without fully working hips. Our hips support our spine (which holds our rib cage protecting the heart) and keep our body upright. The hips are one of the most important parts of our body, and as it pertains to tennis, it takes time for our hips to adjust to the rigors of a tennis court. Take it easy and progressively increase your tennis load over time is to protect your hips. 

The lower back is another area that is put under tremendous strain when playing tennis. The serve is the most important shot in tennis, by a wide margin. When we serve, our lumbar spine is put through extreme extension, and if not prepared for it, doing too much can be very detrimental. It also ties in with our hips during the serve. If you are right-handed, you will jump and land on your left leg requiring balance and very localized strength. Tennis unfortunately is a sport that is very one side dominant. This fact is tested most during the serve as it puts acute stress on your opposite side hip and lower back. It is something to be mindful of when you do return.  

When it comes to returning to the court, do not overdo the serving early, take your time and wait until your body has adjusted to the pounding of the harsh tennis court surface. Keep your eye out for my next post coming up as I will outline exactly what stretches you should be doing for specific injuries, warm up and cool down, injury prevention and much more. 

Written by Koby Jansen of LYMBR Darien. Koby is a former D1 college tennis player at The University of Texas Rio Grande Valley. Former #1 in the state of Queensland and #7 in Australia for his age group. 

Preparing Your Mind To Get Back On The Tennis Court

Preparing Your Mind To Get Back On The Tennis Court

Written by Koby Jansen of LYMBR Darien. Koby is a former D1 college tennis player at The University of Texas Rio Grande Valley. Former #1 in the state of Queensland and #7 in Australia for his age group. 


During these unprecedented times, we were all forced to limit our contact with others. For us tennis players, chances are that meant taking a break from being on the court (since it’s difficult to play tennis with yourself!). After taking an extended break from tennis, it is important to get your mind right before stepping back onto the court. Your body will likely be ready for the challenge as, hopefully, one of the silver linings from the break, was any ailments or injuries were given time to heal. However, it will take time before tennis comes naturally again, no matter how many years you have been playing. 

My experience with extended breaks came with many challenges. On four different occasions, I suffered injuries that forced me off the court for more than six months. The main lesson I learned was managing personal expectations. This is one of the biggest hurdles to get over after an extended break. When playing Division I college tennis, we only had one day per week where a tennis racquet was not touched, so it was easy to get into a great rhythm. Even the smallest break like an additional day off can break that rhythm. When I had shoulder surgery in college and couldn’t touch a tennis racquet for six months, you could say that my rhythm was broken. When I was able to come back, I really tried to focus on the enjoyment of tennis at first, rather than the quality of my play. As competitive as I am, it was hard not to focus on trying to win every single point I played. This mindset really aided me in the long run. 

Another great lesson from having multiple extended breaks was to keep the first few sessions short and sweet, keeping the mood light. Don’t concern yourself with how many matches you can play, or the level you play compared to before the break. Take is slow and have fun being back out there. Find the joy that made you want to play in the first place. If you play for hours on end the first day or week back, you risk injuring your body as it takes time for your joints and muscles to readjust to the rigors of a tennis court. If you come off the court feeling banged up, it can detract you from getting back out there.  

The first time you go back onto the court, make sure to understand within yourself that it is a process. Give yourself long-term goals, take it one session at a time and take the first week or so to get the connection with your mind and your body to become one. Your body will hopefully feel refreshed, and your mind will be itching to get back out there but take it slow.  

First day back? Go and hit a few balls, get that feeling again of having the racquet in your hand. Slowly remind your body what it feels like to move laterally again, and most importantly, have fun. 


Subscribe to our blog so you don’t miss Koby’s upcoming advice on getting the most out of your tennis season. 

3 Ways To Make Sure Your Resolutions Become a New Lifestyle

3 Ways To Make Sure Your Resolutions Become a New Lifestyle

It’s the end of January, but that shouldn’t mean it’s the end of your New Year’s resolutions.

The top three resolutions every year have something to do with fitness and wellness. These resolutions, as you may have already guessed, are also the first to be abandoned shortly after they’ve begun. We are dedicated to helping you stay on track with your goals with three practices to ensure consistency and positive results. 

Practice stretching daily, even if it’s for 5-10 minutes. 

Your body is an amazing feat of bioengineering that has an amazing memory. Movement and posture habits become hard to break. As you do something repeatedly, like walking with outwardly turned feet or slouching when you sit, your body recognizes these habits as your accepted pattern of movement. Once this happens, it takes ten times as many repetitions to correct it and re-teach your nervous system. This is where stretching becomes so important. The idea that stretching is for rehabilitation is only partly true. While, yes, it is extremely important to maintain flexibility and mobility in your muscles and joints when rehabbing an injury, it is exponentially more important to recondition your body so that injury is far less likely to happen. This is done with heavy focus on form and repetition, as repeating the correct motion will increase the body’s ability to perform that skill subconsciously (“Repetition is the mother of all skills provided there is skill in the repetition”-Paul Chek). Balanced, subconscious movement is the goal. If your body and nervous system are in sync, then your chance of injury decreases tremendously as each muscle and joint is in line performing its correct action. 

Try to incorporate strength training, if that’s not for you, just move your body! 

The best way to ensure that your body’s flexibility and mobility is maintained is by using your muscles in their full range of motion through exercise and movement. This will bolster your body awareness and strengthen your joints and muscles in their correct range of motion. Flexibility and mobility are extremely important but so is stability and strength as it helps facilitate proper posture as well as your body’s proper subconscious response to stimulus. Taking a more holistic approach to reconditioning your body will be more beneficial for you in the long run as you will be more flexible and mobile with stronger joints and muscles to support that pliability. It’s important to remember that strength training is not for everyone, so do your best to get out there and move. Keep in mind that introducing weights into your exercise regiment, even one day a week, will dramatically improve joint, muscle and bone strength. 

Find a professional to help create a plan of action. 

Starting this process can be confusing and discouraging, especially for those who are just embarking on their fitness and recovery journey. Getting in front of quality personal trainers and therapists to help provide you with a plan of action is a great way to ensure you do the following: 

  1. Performing exercises correctly.
  2. Treating imbalances with proper flexibility, mobility and strength training. 
  3. Avoiding unnecessary or harmful exercises or activities. 

Fitness is hard enough without having to unravel the physiological properties of the human body. It’s important to remember that you are not alone , and you don’t have to do this by yourself. There are millions of people starting on day 1 just like you and even the strongest and most flexible person in your gym started right where you are now. The strong and flexible stay that way through practice, consistency and more likely than not, reaching out for help when they need it. This is why we got into this business in the first place: We want to help people get better. Making your resolutions a new lifestyle starts here, and we’re ready when you are.

Written by Conner Fritchley. Conner is a Stretch Therapist and LYMBR Academy Instructor.

Is Your Body Ready?

Is Your Body Ready?

It’s that time of year when we set new fitness and wellness goals for the new year. We put a lot of emotion and energy in setting these goals and picture ourselves succeeding. When you are confident in how your body moves and feels, you’ll have the best chance at not only meeting your goals, but exceeding them.

Starting or increasing a fitness routine with an ill-prepared body means a greater likelihood of injury and a greater likelihood that the injury will derail you. You deserve the best change to be successful.

Here are a few ways adding stretch protocols into your daily life will allow your body to feel restored and at its best to make sure your goals stick.

REDUCES LIKELIHOOD OF INJURY
Areas that often have more stress placed upon them when starting a new fitness routine include the low back, knees, and hips.  If your starting point is a mostly sedentary lifestyle, sitting and lack of movement for an extended period of time stiffens and shortens the muscles.  When a new fitness regimen is initiated, the involved areas will be going through greater ranges of motion they may not be used to, leaving them more prone to injury.

Our active method of stretching allows the muscles to be properly warmed up and lengthened before starting an activity.  Blood flow and oxygen to the muscles is increased, providing protection to the joints.  Muscle imbalances are lessened when stretching as well, allowing the body to have better mobility and alignment to properly grasp the technique of the activity.  Active stretching combined with a light warm-up prior to exercise will minimize the risk of getting injured when starting a new routine.

IMPROVES POSTURE AND ALIGNMENT
Stretching helps to correct any muscle imbalances in your posture. Soon after starting a new fitness routine, you may notice a shift in your posture.  You may find your posture improving, as you are strengthening muscle groups to help you stand taller and straighter.  On the contrary, new fitness routines may also negatively impact posture. If you are beginning a new routine with less than ideal posture, chances are you will have improper form in your workouts and increase the likelihood of pain and soreness.  For example, if you start with shoulders that are rounded and elevated, your range of motion and body positioning will be unnatural and compromised. Stretching the upper body will help lower the shoulders and lengthen the spine reducing compensations and allowing you to perform your activity properly.  Stretching aims to restore the muscles to their optimal length and position.

Similar to posture, new fitness routines will affect the body’s alignment.  A properly aligned body will have the head, shoulders, spine, hips, knees and ankles all in line. Keeping all of these joints linear will place less stress on the spine to help better your posture.

IMPROVES RANGE OF MOTION
If you are a regularly active person, you will find that incorporating stretching routines into your daily life will enhance your workouts. The increase in range of motion associated with stretching will allow you to perform your best.  For example, stretching the hip flexors and quads will allow more range of motion to help squat deeper and put more power into spinning.  Stretching the upper body, like the pecs and shoulders, will allow greater mobility to be put into those boxing workouts.  The lengthening and lightness felt throughout the body from implementing these stretch routines will aim to increase performance.

REDUCES SORENESS AND PROMOTES RECOVERY
Any soreness post-workout is not problematic: it is your body letting you know it is adapting to the new stresses placed upon it. Excess soreness, however, can leave you feeling tight, fatigued, and unmotivated to keep up with your routine.

Stretching after a workout, whether it be directly after or the following day, will alleviate sore muscles.  Even a few minutes of stretching will increase blood flow, oxygen, and nutrients to those tender areas.  This will not only reduce soreness after a workout; it will properly prepare you for your next one.

Whether you are a fitness novice or looking for new ways to maximize those workout gains, prepare your body now. Get a head start now and make 2019 the year you crush your fitness goals.  Incorporating stretching into your daily life before you begin your new fitness routine will leave your body feeling ready to take on any workout you set your mind to. Keeping stretching in your routine will keep you on track way past the time most people drop their new year routine. Here’s to a happy, healthy, and restored body in the new year.

Written by Ariel Scheintraub. Ariel is a Stretch Therapist in our Tribeca studio.

3 Ways LYMBR Aids in Overuse Recovery and Injury Prevention

3 Ways LYMBR Aids in Overuse Recovery and Injury Prevention

Overuse injuries are exactly what they sound like; repetitive action that degrades motor function over time causing muscles, bones, joints and tendons to become overused and injured. Any fitness nut, athlete, spin addict, weekend warrior, or marathon junkie can attest to the perils of overuse injuries. It makes your favorite activities a painstaking hellscape that seems unavoidable, due to one’s inability or reluctance to stop. However, your body needs rest and recovery relative to the intensity of the activity. If you ignore this, you are stifling an important internal process of your body. 

Everybody has a built-in operation called the internal remodeling process. It has to do with the breakdown of tissue through activity and the subsequent rebuilding of that tissue through rest and recovery. If that balance is not maintained then your bones, tendons, joints, and muscles start to break down. We see this issue a lot with adults, but we’re beginning to see it at alarmingly high rate in youth athletes between the ages of 10-18. (Scroll to the end of this post to read two client stories.)

So why is this happening?

Sport specialization has become more popular in the past 20 years, and we’re seeing more kids becoming single sport athletes to hone their skills in one sport. The thought process behind this is that with more emphasis on sport specific competition this athlete could one day perform at a collegiate, Olympic, or professional level. Sport specialization, however, is entirely misguided in thinking a child, or anyone for that matter, can do the same thing, at the same intensity, for the same amount of time almost every day for a year. You are creating a system where only the resilient survive, and even they don’t move like they’re supposed to. Not even the best athletes in the world train at that intensity, for that amount of time, with the same activity. They do cross training (athletic training in sports other than the athlete’s usual sport.) like yoga, running, swimming, biking, in order to take pressure off of their bones, muscles, joints, and tendons that have been overused during their season. They also have a minimum 3-5 month off season to recuperate, get their strength back, and give their bodies a chance to recover. So why are we training our kids opposite to the professionals they’re aspiring to be? 

With the goal of performing at higher levels of play, there is a precedent on skill development and strengthening with considerably less regard to rest and recovery. Skill and strength work are extremely important for honing motor development and creating muscle adaptation within the athlete. Having said that, the period where actual strength is formed is during recovery when muscle tissue is being rebuilt. Yet the focus is on developing skills that are utterly useless without a functional body, and the amount of micro-trauma we’re creating makes functionality impossible. As we continue to overuse our muscles, they become weak and unable to fire correctly which results in injury. Even if the overused areas don’t injure you right away, the lack of function from these areas will cause compensatory movement, which will then create injury. The old adage “Kids are young, they bounce back” is only true for so long. Rubber bands can be stretched and stretched while still keeping a level of elasticity. Until it snaps. Then it doesn’t matter how much tape or stapling you do to put it back together, it will never be the same as it was before. 

There are many ways to prevent overuse injuries, the best way is to make sure competition readiness never takes priority over proper rest and recovery. This means limiting weekly and annual participation, as well as limiting sport specific movements such as pitching, kicking, or running. Getting a trainer and a seasoned coach to monitor the athlete through adolescent growth to limit negative adaptations like diminished bone mineral density, improper growth patterns, and weakness of growth cartilage is also a good idea. A good trainer can help the athlete avoid over training and overuse injuries through periodized training programs (progressive training that has loading and de-loading phases to limit over stressing the body prior to competition). Good coaching will also stress proper training techniques such as proper duration, intensity and frequency of sessions. Again, this comes from seasoned coach that can assist with the progression of training and technique rather than arbitrary skill development. 

3 Ways LYMBR aids in overuse recovery and injury prevention:

Active Stretching:
We perform active stretching in order to return function, create balance, and increase active range of motion to your muscles and joints. LYMBR stretch therapists can stretch damaged connective tissues, draw out inflammation, lactic acid, fill muscles with oxygenated blood, and return active range of motion to your joint, which will limit compensation and speed up recovery. 

At-home modalities:
LYMBR therapists can also recommend some recovery modalities that you can do at home to further your efforts such as stretches to help maintain the work done in the studio, and the use of heat and ice. 

Corrective exercises:
As all LYMBR staff are certified personal trainers, we can also recommend some corrective exercises to strengthen weak or under-utilized muscles, as well as speak to proper technique when it comes to exercise. Our new Strengthening Protocols can also aid in recovery as many have a corrective nature to them.

CLIENT STORIES

One client is a 13-year-old female who participated in lacrosse and swimming. This particular athlete did both activities 5 days a week with a scarce amount of time being spent on rest and recovery. Her mother told us that her swimming coach was noticing limitations in her shoulder mobility, she was unable to touch her toes, and experienced violent ankle pain during and after lacrosse to the point where they were planning on going in for surgery. We did three assessments to see where we needed to focus our attention. I noticed from her postural assessment that her shoulders were rounded forward and her hands were positioned in front of her body rather than the side. Her pelvic assessment showed a very tilted pelvis that made it so one leg was longer than the other. Her walking assessment showed an inability to plantar flex the foot, making her hamstrings do all the work in creating forward momentum. After 30 minutes of stretching her feet, ankles, hamstrings, glutes, shoulders, lower and mid back, she was able to extend her shoulders in almost perfect range of motion. She had no foot or ankle pain and was able to touch her palms to the floor. Her and her mother were ecstatic, and from then on, she saw me twice a week, every week, for an hour each session. She was able to continue both sports and was able to perform them both with maximal effort and minimal pain. She never went to surgery for her feet, and to this day does not experience any ankle or foot pain. She progressed and learned so much in her time here that she only comes in on a maintenance basis. Once or twice every two months with periodic checks. This athlete is a perfect example of why recovery and rest are so important. She went from almost having to quit both sports and undergo invasive surgery, to being able to participate and excel in her two favorite activities. 

Another athlete is a 16-year-old football player who was experiencing pain and cramping in his calves during and after practice regardless of how much water he drank. This was limiting his ability to sprint and be explosive which was impacting his lifting and performance in practice and games. During his walking assessment I noticed that he was very flat footed and was unable to flex his ankle. We began working on his ankle, foot, and toe mobility as well as targeting his hamstrings and glutes. As he continued coming once a week for an hour and progressed through more difficult at home stretches, he was able to go through practices and games with no calf cramping or pain. He was able to add 50 pounds to his squat, shaved half a second off his 40-yard dash, and starts on his JV team. He now only comes twice a month for maintenance purposes and continues to use the stretches I’ve given him at home. This athlete put the same amount of effort into his recovery as he did his practice, and for that reason was able to perform at an optimal level. By eliminating pain and cramping in his calf, he was able to detach from the distractions of his physical body and focus on becoming better at the sport he loves. 

If you have any questions about youth athletics in regard to movement, performance, relaxation, or recovery, please do not hesitate to seek us out. We want to make sure that every athlete can enjoy their sport, injury-free, with their most functional body. 

Written by, Conner Fritchley. Conner is a Stretch Therapist in our Darien studio.