[{"title":"\u003Cp class=\"MsoNormal\"\u003EBackhand Your Pain: An In-Depth Look at Tennis Elbow and How\nto Beat It\u003Co:p\u003E\u003C\/o:p\u003E\u003C\/p\u003E","imageObject":{"title":""},"imageSecond":{"title":""},"content":"\u003Cp\u003E\u003Ciframe allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"\" frameborder=\"0\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/IfP0F0ChHGM\" title=\"YouTube video player\" width=\"560\"\u003E\u003C\/iframe\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cem\u003E\u003Cspan style=\"font-size:9px\"\u003ESource: Shutterstock.com\u003C\/span\u003E\u003C\/em\u003E\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\nDo you love playing badminton or any racket sports, but lately you've been experiencing discomfort around the outside of your elbow, especially when you hit your backhand? Don't worry, you're not alone! This is a common condition known as lateral epicondylitis, or more commonly, tennis elbow.\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003ETennis elbow is a common condition that affects many people, especially those who engage in repetitive arm motions or gripping activities. In this post, we're going to take a closer look at the anatomy and pathophysiology of lateral epicondylitis, how it's diagnosed, and the differential diagnoses that should be considered. We'll also take a closer look at the treatment options available, including self-tests that can be done at home.\u003Cbr \/\u003E\r\n\u003Cimg alt=\"\" src=\"https:\/\/www.anti-dna.com\/regen\/management.file\/img\/202306058861549865.jpg\" style=\"height:409px; width:584px\" \/\u003E\u003Cbr \/\u003E\r\n\u003Cimg alt=\"\" src=\"http:\/\/www.flyboxstudio.com\/download\/img1.jpg\" \/\u003E\u003Cimg alt=\"\" src=\"http:\/\/www.flyboxstudio.com\/download\/img1.jpg\" \/\u003E\u003Cimg alt=\"\" src=\"http:\/\/flyboxstudio.com\/download\/img1.jpg\" \/\u003E\u003Cbr \/\u003E\r\n\u003Cspan style=\"font-size:9px\"\u003E\u003Cem\u003ESource: iStock\u003C\/em\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EYour arm is made up of several muscles and tendons that allow you to move your wrist and fingers. The extensor carpi radialis brevis (ECRB) is a muscle in your forearm that helps to extend and abduct your wrist joint. Tennis elbow, or lateral epicondylitis, occurs when there is repetitive eccentric overloading of your ECRB tendon. This can lead to small injuries in the muscle and tendon, disrupting the production of collagen, which helps to make the tendon strong. Overuse and repetitive stretching of the muscle during activities like gripping or twisting can affect blood flow to the area and lead to the growth of new blood vessels, making the condition worse. This leads to inflammation, pain, and weakness in the forearm and wrist. Patients with lateral epicondylitis typically experience pain around the outside of the elbow, especially when performing activities that require wrist extension, such as a backhand swing in tennis or badminton.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cbr \/\u003E\r\nTo diagnose tennis elbow, your doctor may perform a physical exam, which can include resisted wrist extension to recreate pain over the ECRB tendon. They may also use imaging tests such as X-rays or MRI to determine the extent of the injury.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EOther conditions that can cause similar symptoms include PIN irritation, radial tunnel syndrome, posterolateral rotatory instability (PLRI), osteochondral defect, and Little League elbow. Your doctor may perform further testing to rule out these conditions and determine the best course of treatment.\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u2022\u00a0\u00a0 \u00a0PIN irritation: Usually occurs in athletes who repeatedly exert grip strength with excessive pronation and supination movements. Symptoms include weakness of extensors (e.g., at the thumb) and a deep ache in the proximal forearm.\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u2022\u00a0\u00a0 \u00a0Radial tunnel syndrome: This occurs when the superficial radial nerve is compressed by structures in or near the radial tunnel (ECRB and brachioradialis). Symptoms include pain and tenderness in the forearm, wrist, and hand.\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u2022\u00a0\u00a0 \u00a0Posterolateral rotatory instability (PLRI): This is often caused by a complex injury to the lateral ulnar collateral ligament complex, resulting from a traumatic event such as dislocation of the radius on the capitellum. Symptoms include lateral elbow pain accompanied by mechanical symptoms such as clicking, snapping, or locking.\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u2022\u00a0\u00a0 \u00a0Osteochondral defect (osteochondritis dissecans): This condition occurs in overhead throwing sports or those that require repetitive valgus stress or compressive forces on the elbow. It results in a separation of an osteochondral fragment, which can cause locking, catching, or an inability to fully extend the elbow.\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u2022\u00a0\u00a0 \u00a0Little League elbow: This is a stress injury that occurs in young athletes who engage in throwing sports.\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EBut don't worry, there's good news! With the right treatment, you can get back to enjoying your favourite activities pain-free. Here's how we can help:\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EPhase 1\u003C\/strong\u003E\u003Cbr \/\u003E\r\nThis initial stage of rehabilitation focuses on relieving pain. Modalities such as TECAR\/shockwave, manual therapies such as massages or cross frictions, dry needling, or a combination of these methods can be used to reduce inflammation and improve blood flow to the affected area.\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EPHASE 2\u00a0\u003C\/strong\u003E\u003Cbr \/\u003E\r\nWith the pain subsiding, the focus shifts towards addressing faulty mechanics during sports-specific movements. This could involve analysing your movement patterns during badminton or tennis and identifying areas where you may be placing excessive stress on your elbow.\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EPHASE 3\u003C\/strong\u003E\u003Cbr \/\u003E\r\nIn this phase, the focus shifts are towards strengthening and loading the wrist extensor muscles using weights and eccentric exercises. Eccentric exercises are effective in the treatment of lateral epicondylitis as they have been shown to promote collagen synthesis and remodelling of the tendons.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EPHASE 4\u003C\/strong\u003E\u003Cbr \/\u003E\r\nTreatment in this phase is centred around technique and power. Modifications of activities may be necessary to prevent re-injury. This involves optimizing form during racket sports and tennis, particularly the backhand stroke, and gradually increasing training intensity and duration while ensuring proper biomechanics.\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cbr \/\u003E\r\n\u00a0\u003C\/p\u003E\r\n","video":{"title":""},"document":{"title":""},"file":{"imageObject":"202306283689641570.png","imageSecond":"202310092946008861.jpg"},"link":{"1687852230102_123970969698":{"title":"Tennis Elbow","value":"https:\/\/youtu.be\/IfP0F0ChHGM"}},"files":{"library":[]},"id":"59","fid":"58","url":"p-class-msonormal-backhand-your-pain-an-in-depth-look-at-tennis-elbow-and-how-to-beat-it-o-p-o-p-p","date":"6\u003Csup\u003Eth\u003C\/sup\u003E Mar 2025"},{"title":"Bunion: More Than Just An Aesthetics Problem","imageObject":{"title":""},"imageSecond":{"title":""},"content":"\u003Cp\u003E\u003Cspan style=\"font-size:9px\"\u003E\u003Cem\u003ESource:PodExpert\u003C\/em\u003E\u003C\/span\u003E\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u003Cstrong\u003EWhat causes bunion?\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003EA bunion is essentially caused by either a\u003Cbr \/\u003E\r\ni)\u00a0\u00a0 \u00a0loose or uncontrolled big toe joint: Hypermobile, laxed and stretched joint or muscles necessary for stabilisation not working efficiently.\u00a0\u003Cbr \/\u003E\r\nii)\u00a0\u00a0 \u00a0stiff joint created by force of pull by certain muscle groups; e.g. adductor hallucis muscle. Certain muscle groups are overworking to find\/ create stability; resulting in the joint being pulled inwards leading to bunion formation. \u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cbr \/\u003E\r\n\u003Cstrong\u003EDoes the way I walk causes bunion?\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003EYour foot mechanism matter. The big toe can be a victim of compensation from other parts of your feet not working efficiently; e.g. heel stiffness, collapsed arch (flat feet), leading to rocking and pivoting inefficiently over the big toe.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EOur heels should be able to rock and roll into different directions. Stiffness in the heel is problematic because it can lead to poor weight shifting and compensations, which can cause bunion formation. What you need is mobility and control of the heel.\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cbr \/\u003E\r\n\u003Cstrong\u003EI have flat feet. Does that lead to bunion?\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003ECollapsed inner arch or poor arch control can also lead to bunion formation. Our midfoot needs to have a stable base or arch support to enable rocking onto big toe. When the foot is flat, the big toe has no leverage and has a disadvantage pivot point to push off into propulsion, further stressing the big toe and causing bunion formation.\u00a0\u003Cbr \/\u003E\r\n\u003Cspan style=\"font-size:9px\"\u003E\u003Cem\u003E\u003Cimg alt=\"\" src=\"https:\/\/www.anti-dna.com\/regen\/management.file\/img\/202306066106580193.jpg\" style=\"height:704px; width:600px\" \/\u003E\u003Cbr \/\u003E\r\nSource: Depositphotos\u003C\/em\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cstrong\u003EHow does wearing tight shoes make my bunion worse?\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003ETight shoes cramp up the midfoot, which leads to a lack of stable base (either collapsed arch); and inability to form a rigid lever to supinate and rock onto big toe during propulsion, thus stretching further into the big toe joint.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u00a0\u003Cimg alt=\"\" src=\"https:\/\/www.anti-dna.com\/regen\/management.file\/img\/202306063115086608.jpg\" style=\"height:320px; width:600px\" \/\u003E\u003Cbr \/\u003E\r\n\u003Cspan style=\"font-size:9px\"\u003E\u003Cem\u003ESource: Virtual Sports Injury Clinic\u003C\/em\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cstrong\u003ESo, what should I do?\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003EIs your big toe too loose or too stiff? Is your arch too flat, or is your heel not moving sufficiently? A consultation with a physiotherapist will be able to help you identify what is the root cause of your problem followed by a treatment tailored for your bunion.\u00a0\u003Cbr \/\u003E\r\n\u00a0\u003C\/p\u003E\r\n","video":{"title":""},"document":{"title":""},"file":{"imageObject":"202306066510416618.jpg","imageSecond":"202306063115086608.jpg"},"files":{"gallery":["202306066106580193.jpg"]},"id":"82","fid":"58","url":"bunion-more-than-just-an-aesthetics-problem","date":"5\u003Csup\u003Eth\u003C\/sup\u003E Mar 2025"},{"title":"Is Your Back to Blame for Your Agonizing Foot Pain?","imageObject":{"title":""},"imageSecond":{"title":""},"content":"\u003Cp\u003E\u003Ciframe allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"\" frameborder=\"0\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/1qMSj3ucHA0\" title=\"YouTube video player\" width=\"560\"\u003E\u003C\/iframe\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EIn the world of fitness, pain is often associated with pushing oneself to the limit. However, when foot pain arises and affects a person\u2019s ability to balance, it's time to take a closer look. In this blog post, we delve into a real-life case of a fitness enthusiast experiencing lateral foot pain and balance issues. Join us as we explore the possible causes, discuss the importance of a timely diagnosis, and shed light on potential solutions.\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EThe Case:\u003C\/strong\u003E\u003Cbr \/\u003E\r\nRecently, a fitness enthusiast approached us with complaints of left-sided foot pain. Despite engaging in weightlifting, yoga, and running, she noticed a significant decline in her left leg's strength and balance. Furthermore, she experienced sharp shooting pain along the lateral border of her foot and occasional numbness upon waking up in the morning. The question arose: What could be the underlying cause of her symptoms? Could an MRI provide answers?\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cimg alt=\"\" src=\"https:\/\/www.anti-dna.com\/regen\/management.file\/img\/202306066546484010.jpg\" style=\"height:506px; width:765px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EWhen a patient presents with complex symptoms, it is crucial to obtain a comprehensive understanding of their condition. Gathering information about the chronological order of symptoms, their development, and different areas of pain helps identify the primary source. In this particular case, the intense pain along the lateral foot border warranted further investigation.\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EExploring the Nerve Pathways\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003ETo unravel the mystery behind the foot pain, we examined the nerve pathways. The S1 nerve, which branches off from the lower back, plays a significant role in this scenario. The S1 nerve, along with the L5 nerve, merges to form the sciatic nerve, responsible for supplying the hamstring and calf muscles. We found that the patient had muscle wasting and difficulty recruiting the calf muscles, indicating nerve irritation in the S1 region.\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u003Cimg alt=\"\" src=\"https:\/\/www.anti-dna.com\/regen\/management.file\/img\/202306060484461168.jpg\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EConsidering the patient's symptoms and muscle imbalances, we hypothesized that S1 nerve irritation in the lower back or the leg could be the culprit. The nerve entrapment could occur either in the lower back or further down the leg, contributing to the foot pain and balance issues.\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\nTo address the condition, we initiated lumbar spine mobilization to alleviate the nerve irritation. Additionally, the patient needed to consciously engage and strengthen the muscles associated with the affected nerve. Traditional strength training protocols were not suitable in this case, as neurological rehabilitation required a more mindful approach.\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EWhile conservative management was implemented initially, we emphasized the importance of timely intervention and accurate diagnosis. If the patient's condition did not improve within two weeks, we planned to refer her to a neurosurgeon for an MRI. This step would help us gain a more comprehensive understanding of the underlying issues and guide non-surgical management.\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u003Cimg alt=\"\" src=\"https:\/\/www.anti-dna.com\/regen\/management.file\/img\/202306061188444660.jpg\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EThe case of the fitness enthusiast experiencing foot pain and balance difficulties highlights the significance of proper diagnosis and timely intervention. By understanding the interconnected nature of nerves and muscles in the body, we can address the root cause of pain and imbalances. If you find yourself in a similar situation, seeking professional guidance, and ensuring an accurate diagnosis is paramount. Remember, with the right approach, rehabilitation, and treatment, you can regain your strength, overcome foot pain, and get back to your active lifestyle.\u003C\/p\u003E\r\n","video":{"title":""},"document":{"title":""},"file":{"imageObject":"202306065164107168.jpg","imageSecond":"202306066546484010.jpg"},"files":{"gallery":["202306061188444660.jpg","202306060484461168.jpg"]},"id":"83","fid":"58","url":"is-your-back-to-blame-for-your-agonizing-foot-pain","date":"4\u003Csup\u003Eth\u003C\/sup\u003E Mar 2025"},{"title":"What Causes Cartilage break down in Osteoarthritis?","imageObject":{"title":""},"imageSecond":{"title":""},"content":"\u003Ch3\u003E\u003Cstrong\u003EMMP-13 (Collagenase-3) \u003C\/strong\u003Eis the most potent enzyme for degrading type II collagen in osteoarthritis.\u003C\/h3\u003E\r\n\r\n\u003Ch3\u003E\u003Cstrong\u003EWhat Exactly is MMP-13 (Collagenase-3)?\u003C\/strong\u003E\u003C\/h3\u003E\r\n\r\n\u003Cp\u003EMMP-13 (Collagenase-3) is a \u003Cstrong\u003Ematrix metalloproteinase (MMP)\u003C\/strong\u003E\u2014a type of enzyme that breaks down extracellular matrix (ECM) components, including collagen, proteoglycans, and other structural proteins in cartilage. It is the most potent enzyme for degrading \u003Cstrong\u003Etype II collagen\u003C\/strong\u003E, which is the primary structural component of articular cartilage.\u003C\/p\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EProduced by:\u003C\/strong\u003E Chondrocytes, synovial fibroblasts, and immune cells in response to inflammatory signals.\u003C\/li\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EFunction in normal physiology:\u003C\/strong\u003E MMP-13 is essential for normal tissue remodeling, such as bone development, wound healing, and cartilage turnover.\u003C\/li\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003ERole in OA:\u003C\/strong\u003E In osteoarthritis, MMP-13 is overexpressed, leading to excessive breakdown of cartilage, loss of joint integrity, and increased inflammation.\u00a0\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Ch3\u003E\u003Cstrong\u003EWhy Does My Body Produce MMP-13 If It Breaks Down Cartilage?\u003C\/strong\u003E\u003C\/h3\u003E\r\n\r\n\u003Cp\u003EMMP-13 is \u003Cstrong\u003Enot inherently harmful\u003C\/strong\u003E\u2014it plays a crucial role in normal tissue repair and remodeling. The problem arises when its production is dysregulated. In OA, several factors cause excessive MMP-13 production:\u003C\/p\u003E\r\n\r\n\u003Col\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EInflammatory Cytokines (IL-1\u03b2, TNF-\u03b1, IL-6) \u2013 These drive MMP-13 expression, promoting cartilage degradation.\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\t\u003Ch4\u003E\u003Cstrong\u003EWhy Do Inflammatory Cytokines Exist and Why Do They Drive MMP Expression?\u003C\/strong\u003E\u003C\/h4\u003E\r\n\r\n\t\u003Cp\u003EInflammatory cytokines are \u003Cstrong\u003Esignaling proteins\u003C\/strong\u003E that regulate the immune response, tissue repair, and cellular communication. They are \u003Cstrong\u003Enot inherently harmful\u003C\/strong\u003E\u2014in fact, they are \u003Cstrong\u003Ecrucial for tissue homeostasis and healing.\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\t\u003Cul\u003E\r\n\t\t\u003Cli\u003E\u003Cstrong\u003EIL-1\u03b2, TNF-\u03b1, and IL-6\u003C\/strong\u003E are typically produced in response to tissue damage or infection. Their job is to \u003Cstrong\u003Eactivate repair mechanisms\u003C\/strong\u003E by stimulating \u003Cstrong\u003Eenzymes (like MMPs)\u003C\/strong\u003E to break down and remove \u003Cstrong\u003Edamaged tissue\u003C\/strong\u003E, making way for new tissue formation.\u003C\/li\u003E\r\n\t\t\u003Cli\u003E\u003Cstrong\u003EWhy does this become a problem in OA?\u003C\/strong\u003E\r\n\t\t\u003Cul\u003E\r\n\t\t\t\u003Cli\u003EOA involves \u003Cstrong\u003Echronic low-grade inflammation\u003C\/strong\u003E where these cytokines remain \u003Cstrong\u003Epersistently activated\u003C\/strong\u003E, even in the absence of acute injury.\u003C\/li\u003E\r\n\t\t\t\u003Cli\u003E\u003Cstrong\u003ECartilage has limited regenerative capacity\u003C\/strong\u003E, so the body mistakenly continues degrading ECM \u003Cstrong\u003Ewithout efficient repair\u003C\/strong\u003E.\u003C\/li\u003E\r\n\t\t\t\u003Cli\u003EThe cytokines keep stimulating MMP-13, leading to \u003Cstrong\u003Eexcessive collagen breakdown\u003C\/strong\u003E, loss of cartilage structure, and further joint damage.\u003C\/li\u003E\r\n\t\t\u003C\/ul\u003E\r\n\t\t\u003C\/li\u003E\r\n\t\u003C\/ul\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EMechanical Stress\u003C\/strong\u003E \u2013 Excessive joint loading (e.g., obesity, repetitive impact activities) can increase MMP-13 production.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EOxidative Stress (Reactive Oxygen Species, Nitric Oxide)\u003C\/strong\u003E \u2013 Causes chondrocyte dysfunction, leading to increased MMP-13 activity.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EAging & Senescence\u003C\/strong\u003E \u2013 Aged chondrocytes produce more MMP-13 and less ECM proteins.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\u003C\/ol\u003E\r\n\r\n\u003Ch3\u003E\u003Cstrong\u003EHow to Prevent Excessive MMP-13 Production and Reduce OA Changes?\u003C\/strong\u003E\u003C\/h3\u003E\r\n\r\n\u003Cp\u003EThe goal is to \u003Cstrong\u003Edownregulate MMP-13 expression\u003C\/strong\u003E while supporting cartilage repair. Here\u2019s how:\u003C\/p\u003E\r\n\r\n\u003Ch4\u003E\u003Cstrong\u003E1. Targeting Inflammation\u003C\/strong\u003E\u003C\/h4\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EOmega-3 Fatty Acids (EPA\/DHA)\u003C\/strong\u003E \u2013 Found in fish oil, these reduce IL-1\u03b2 and TNF-\u03b1, thereby lowering MMP-13 production.\u003C\/li\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003ECurcumin (Turmeric)\u003C\/strong\u003E \u2013 Inhibits NF-\u03baB signaling, reducing MMP-13 and inflammatory cytokines.\u003C\/li\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EGreen Tea Extract (EGCG)\u003C\/strong\u003E \u2013 Suppresses MMP-13 expression by inhibiting inflammatory pathways.\u003C\/li\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EBoswellia Serrata (Frankincense)\u003C\/strong\u003E \u2013 A natural inhibitor of MMPs and inflammatory mediators.\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Ch4\u003E\u003Cstrong\u003E2. Reducing Mechanical Stress on Joints\u003C\/strong\u003E\u003C\/h4\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EWeight Management\u003C\/strong\u003E \u2013 Reduces joint load and mechanical activation of MMP-13.\u003C\/li\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EExercise & Strength Training\u003C\/strong\u003E \u2013 \u003Cstrong\u003ELow-impact activities\u003C\/strong\u003E (e.g., cycling, swimming, resistance training) help \u003Cstrong\u003Emodulate\u003C\/strong\u003E MMP-13 expression while maintaining cartilage health.\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Ch4\u003E\u003Cstrong\u003E3. Antioxidant & Mitochondrial Support\u003C\/strong\u003E\u003C\/h4\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EResveratrol\u003C\/strong\u003E \u2013 Found in red grapes; inhibits MMP-13 via SIRT1 activation.\u003C\/li\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EVitamin C & E\u003C\/strong\u003E \u2013 Reduce oxidative stress, which contributes to excessive MMP-13 production.\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Ch4\u003E\u003Cstrong\u003E4. Pharmacological Inhibitors of MMP-13\u003C\/strong\u003E\u003C\/h4\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EDoxycycline (low dose)\u003C\/strong\u003E \u2013 Used experimentally to inhibit MMP activity.\u003C\/li\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EMMP Inhibitors in Development\u003C\/strong\u003E \u2013 Some small-molecule drugs target MMP-13 selectively.\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Ch4\u003E\u003Cstrong\u003E5. Hormonal & Cellular Signaling Modulation\u003C\/strong\u003E\u003C\/h4\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EEstrogen (in postmenopausal women)\u003C\/strong\u003E \u2013 Estrogen deficiency increases MMP-13; hormone replacement therapy (HRT) may help.\u003C\/li\u003E\r\n\t\u003Cli\u003E\u003Cstrong\u003EPlatelet-Rich Plasma (PRP) & Stem Cells\u003C\/strong\u003E \u2013 PRP injections can downregulate MMP-13 and promote cartilage repair.\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Ch3\u003E\u003Cstrong\u003EBottom line\u003C\/strong\u003E\u003C\/h3\u003E\r\n\r\n\u003Cp\u003EMMP-13 is a \u003Cstrong\u003Edouble-edged sword\u003C\/strong\u003E\u2014it\u2019s necessary for tissue remodeling but becomes destructive when overexpressed in OA. Controlling \u003Cstrong\u003Einflammation, oxidative stress, and mechanical stress\u003C\/strong\u003E while supporting \u003Cstrong\u003Ecartilage repair\u003C\/strong\u003E can help \u003Cstrong\u003Ereduce excessive MMP-13 production\u003C\/strong\u003E and slow OA progression.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EWould you like a deeper dive into any specific intervention, such as supplements, exercise strategies, or pharmacological options?\u003C\/p\u003E\r\n","video":{"title":""},"document":{"title":""},"file":{"imageObject":"202503118714689189.jpg"},"id":"178","fid":"58","url":"what-causes-cartilage-break-down-in-osteoarthritis","date":"11\u003Csup\u003Eth\u003C\/sup\u003E Mar 2025"},{"title":"Pahlawan Invitational","imageObject":{"title":""},"imageSecond":{"title":""},"content":"\u003Cp\u003EOn 31st August 2024 and 1st September 2024, we are privileged to be a part of the Pahlawan Invitational 2024. Designed specifically for athletes new to CrossFit, creating a supportive space where one could compete without the pressure of seasoned athletes. This was all about building confidence, pushing their limits, and having fun along the way. Whether it was their first competition or you were testing new skills, the focus was on the individuals feeling comfortable and supported. \ud83d\udcaa\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u00a0\u003C\/p\u003E\r\n\r\n\u003Cdiv\u003E\r\n\u003Cdiv\u003E\r\n\u003Cdiv style=\"margin-right:14px\"\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\u003C\/div\u003E\r\n\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv style=\"margin-left:12px; margin-right:12px\"\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\r\n\u003Cdiv\u003E\u003Ca href=\"https:\/\/www.instagram.com\/reel\/DAFpFeVJPGs\/?utm_source=ig_embed&utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"\u003EView this post on Instagram\u003C\/a\u003E\u003C\/div\u003E\r\n\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\r\n\u003Cdiv\u003E\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv style=\"margin-left:2px; margin-right:14px\"\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\u003C\/div\u003E\r\n\r\n\u003Cdiv style=\"margin-left:8px\"\u003E\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\u003C\/div\u003E\r\n\r\n\u003Cdiv style=\"margin-left:auto\"\u003E\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\u003C\/div\u003E\r\n\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\r\n\u003Cdiv\u003E\u00a0\u003C\/div\u003E\r\n\u003C\/div\u003E\r\n\r\n\u003Cp\u003E\u003Ca href=\"https:\/\/www.instagram.com\/reel\/DAFpFeVJPGs\/?utm_source=ig_embed&utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\"\u003EA post shared by REGEN Physio & Sports Rehab (@regen.physio)\u003C\/a\u003E\u003C\/p\u003E\r\n\u003C\/div\u003E\r\n\r\n\u003Cp\u003E\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003EPhysio Support Every Step of the Way\u003Cbr \/\u003E\r\nOur dedicated physiotherapy team was there to help the athletes perform at their best. From sports massage to help warm up those muscles before your workout, to post-event recovery to ensure you bounced back quickly and safely, they were ready to support you in every way possible.\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:center\"\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202411211312527130.jpeg\" style=\"height:400px; width:300px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003ECelebrating Your Achievements\u003Cbr \/\u003E\r\nWe couldn\u2019t be more proud of every athlete who took part! Whether they were lifting heavier, pushing harder, or just enjoying the experience, they made it through and gave it their all. This event was all about creating a positive and welcoming environment, where everyone could grow, learn, and celebrate their achievements. \ud83c\udf1f\u003C\/p\u003E\r\n","video":{"title":""},"document":{"title":""},"file":{"imageObject":"202411129312713070.jpeg"},"files":{"gallery":["202411123314412777.jpeg","202411211312527130.jpeg"],"library":[]},"id":"167","fid":"142","url":"pahlawan-invitational","date":"31\u003Csup\u003Est\u003C\/sup\u003E Aug 2024"},{"title":"OUTDATED: RICE and POLICE","imageObject":{"title":""},"imageSecond":{"title":""},"content":"\u003Cp\u003EEmbracing PEACE and LOVE: A Revolutionary Approach to Treating Soft Tissue Injuries\u003C\/p\u003E\r\n\r\n\u003Cp\u003ESoft tissue injuries, encompassing damage to muscles, ligaments, tendons, fascia, and cartilage, are common occurrences that can disrupt our daily lives and athletic pursuits. THese injuries can present as lower back pain, neck strains, knee issues, ankle sprains, or even traumatic accidents. Traditionally, the approach to managing such injuries has been guided by the R.I.C.E. method (Rest, Ice, Compression, Elevation). However, recent research, as highlighted by authors Blaise Dubois and Jean-Francois Esculier in their article \"Soft tissue injuries simply need peace and love,\" suggests that a new paradigm known as PEACE and LOVE may be more effective in promoting optimal recovery. In this article, we will explore the PEACE and LOVE approach, challenging conventional wisdom, and providing valuable insights into the cutting-edge management of soft tissue injuries.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EPEACE - Immediate Care:\u003C\/p\u003E\r\n\r\n\u003Cp\u003EP is for Protect:\u003Cbr \/\u003E\r\nThe first step in managing soft tissue injuries is to protect the affected area. This involves preventing further distension of injured fibers and minimizing the risk of aggravating the injury. While protection is crucial, prolonged rest is discouraged as it can compromise tissue strength and quality. Instead, pain signals should guide the appropriate timing for the cessation of protection, allowing the injured tissue to begin the healing process without unnecessary delay.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EE is for Elevate:\u003Cbr \/\u003E\r\nElevating the injured limb is a somewhat controversial aspect of the PEACE approach. However, the potential benefits outweigh the risks. Elevating the injured limb promotes the flow of interstitial fluid out of the tissues, reducing swelling and aiding in the healing process. Although further research is needed in this area, many experts believe that elevation can play a significant role in early recovery.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EA is for Avoid Anti-inflammatories:\u003Cbr \/\u003E\r\nContrary to the common practice of using anti-inflammatory medications or applying ice to the injured area, the PEACE approach advises against these measures. Ice and anti-inflammatories may disrupt the natural inflammatory response, hindering the healing process. They can delay important processes such as angiogenesis (formation of new blood vessels) and revascularization, and may also increase immature myofibers, ultimately impairing tissue repair and collagen synthesis.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EC is for Compression:\u003Cbr \/\u003E\r\nUtilizing external mechanical pressure through taping or bandages can help limit intra-articular edema (fluid buildup) and tissue hemorrhage. By reducing swelling and providing stability to the injured area, compression can aid in the early stages of recovery.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EE is for Educate:\u003Cbr \/\u003E\r\nEducation plays a crucial role in the management of soft tissue injuries. Patients need to understand that soft tissue healing takes time, and setting realistic expectations is essential for a healthy recovery process. By educating patients about the PEACE approach, they can actively participate in their own healing journey, making informed decisions and adhering to the best practices for recovery.\u003C\/p\u003E\r\n\r\n\u003Cp\u003ELOVE - Subsequent Management:\u003C\/p\u003E\r\n\r\n\u003Cp\u003EL is for Load:\u003Cbr \/\u003E\r\nAfter the initial PEACE phase, the LOVE phase comes into play. Mechanical stress should be gradually added to the injured tissue through appropriate exercises and activities. As symptoms permit, normal activities should be resumed, promoting repair, remodeling, and building the capacity of tendons, muscles, and ligaments through mechanotransduction - the process by which mechanical forces stimulate cellular responses.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EO is for Optimism:\u003Cbr \/\u003E\r\nA positive outlook plays a significant role in the recovery process. Optimism can boost the body's natural healing mechanisms and encourage patients to stay committed to their rehabilitation journey. Emphasizing the importance of mental well-being and fostering a positive mindset can be instrumental in achieving successful outcomes.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EV is for Vascularization:\u003Cbr \/\u003E\r\nPromoting vascularization, or the growth of new blood vessels, is crucial for the healing process. Blood vessels supply the injured tissue with oxygen and nutrients, supporting the repair and regeneration of damaged structures. Exercise and controlled loading, as mentioned in the LOVE phase, can stimulate vascularization, accelerating the healing process.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EE is for Exercise:\u003Cbr \/\u003E\r\nIn the LOVE phase, exercise takes center stage. Physical activity not only promotes vascularization but also strengthens the injured tissue, improves flexibility, and enhances overall functional capacity. A well-structured exercise program, guided by a qualified healthcare professional, is vital for achieving a full and robust recovery.\u003C\/p\u003E\r\n\r\n\u003Cp\u003EConclusion:\u003C\/p\u003E\r\n\r\n\u003Cp\u003EThe PEACE and LOVE approach challenges conventional practices for managing soft tissue injuries, offering a revolutionary perspective based on the latest research. By following the principles of PEACE for immediate care and LOVE for subsequent management, individuals can achieve optimal recovery and regain their active lifestyles with newfound confidence. Remember, treating soft tissue injuries is not just about rest and passive recovery but rather an active journey towards healing, guided by peace and love for your body's well-being.\u003C\/p\u003E\r\n","video":{"title":""},"document":{"title":""},"file":{"imageObject":"202307263370453916.jpg"},"id":"129","fid":"58","url":"outdated-rice-and-police","date":"10\u003Csup\u003Eth\u003C\/sup\u003E Mar 2025"},{"title":"Tennis technique and how to prevent injuries","imageObject":{"title":""},"imageSecond":{"title":""},"content":"\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EThe Link Between How You Play Tennis and Staying Safe from Injuries\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EWhen it comes to playing tennis, there's no one-size-fits-all technique that guarantees success. This is because your body can position your arm, hand, and racket in different ways to hit the ball effectively. Achieving this involves various combinations of movements, joints, and muscles working together. These movements and alignments play a crucial role in how well you coordinate your shots and how much strain your body undergoes, which can impact your risk of getting injured.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EUnderstanding the Kinetic Chain Concept\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EYour body's parts are all connected, meaning that what you do in one area affects the rest. This connection is made possible by joints and muscles, which act as pathways for energy to flow throughout your body. This is known as the kinetic chain. In tennis, using this concept effectively means using less effort from your muscles, reducing stress on your body, and using less energy, all while achieving your intended results.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EForward swing of forehand groundstroke\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003ELower limb\u00a0\u003C\/strong\u003E\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EConcentric and eccentric gastrocnemius, soleus, quadriceps, gluteals and hip rotators contract both concentrically and eccentrically to drive the lower body and hip rotation\u00a0\u003Cbr \/\u003E\r\n\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003ETrunk\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EConcentric and eccentric contractions of the obliques, back extensors and erector spinae cause the trunk to rotate\u00a0\u003Cbr \/\u003E\r\n\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EUpper limb\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EThe latissimus dorsi, anterior deltoid, subscapularis, biceps and pectoralis major all contract concentrically during the acceleration phase to bring the racket to the ball for contact.\u00a0\u003Cbr \/\u003E\r\n\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EFollow through swing of forehand groundstroke\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EUpper arm movement decelerates through the eccentric contractions of the infraspinatus, teres minor, posterior deltoid, rhomboids, serratus anterior, trapezius, triceps and wrist extensors.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EServe Phases\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003ERelease\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EToss up should be slightly lateral from overhead = targeting ball to make contact w. racquet at 100d of sh. abd. Too close to head = increased req. of sh. abd. = risk of subacromial impingement developing\u00a0\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u003Cimg alt=\"\" src=\"management.file\/img\/202310099466118410.jpg\" style=\"height:506px; width:900px\" \/\u003E\u003Cbr \/\u003E\r\n\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003EAcceleration to Contact\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EHigh muscle activity (% maximum voluntary isometric contraction) during IR pectoralis major (115%), subscapularis (113%), latissimus dorsi (57%), and serratus anterior (74%)\u00a0\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\"Corkscrew\" maneuver of Trunk: From hyperextension and right lateral flexion to left lateral flexion.\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u003Cimg alt=\"\" src=\"management.file\/img\/202310091101468469.jpg\" style=\"height:506px; width:900px\" \/\u003E\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u003Cimg alt=\"\" src=\"management.file\/img\/202310091918460164.jpg\" style=\"height:506px; width:900px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003E\u003Cstrong\u003ECoordinating the Kinetic Chain for Better Play\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EMaking the most of the kinetic chain in high-speed activities like tennis involves moving different parts of your body in a specific order. This coordinated movement generates power starting from the ground, passing through your hips, trunk, shoulder, and ending in your arm, hand, and racket. For example, a significant portion of the energy needed for a powerful forehand shot comes from your legs and trunk, transferring through the kinetic chain to enhance your racket's impact. Skillful use of the kinetic chain involves consistent features that boost efficiency, even though personal style can lead to differences in appearance.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp style=\"text-align:justify\"\u003EHowever, when these important features are missing or the timing of your movements is off, the smooth energy flow within the kinetic chain breaks, causing a disruption. In such cases, the normal energy transfer between body parts is compromised. As a result, other areas of your body need to compensate for these irregularities to achieve the same level of performance. This disruption either adds stress to other body parts to achieve your goal or requires you to accept a slightly lower performance level.\u00a0\u003Cbr \/\u003E\r\n\u003Cbr \/\u003E\r\n\u003Cimg alt=\"\" src=\"management.file\/img\/202310091663904181.jpg\" style=\"height:506px; width:900px\" \/\u003E\u003Cstrong\u003EIllustrative Tennis Examples\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003EConsider some practical examples from tennis:\u00a0\u003C\/p\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003ENot bending the knees more than 10 degrees during the serve's cocking phase increases the load on the shoulder by 23% and the load on the elbow by 27%, both of which are needed to achieve the same serve speed.\u00a0\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003EIf there's no counter rotation of the hips and subsequent rotation during the serve, it places an extra 28% load on the elbow to reach the same ball speed.\u00a0\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003EWhen there's insufficient trunk rotation to generate force for the shoulder, it requires a 34% increase in shoulder speed to achieve the same ball speed.\u00a0\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003EThe protection of the elbow from excessive strain during the serve comes from the arm's long axis rotation and the rotation of the shoulder. Without this long axis rotation, the forearm muscles would have to be 60% larger to effectively shield the elbow from injury, whether on the inner or outer regions.\u00a0\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Cp\u003E\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cstrong\u003EIn a Nutshell: Achieving Balance\u00a0\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003EIn summary, achieving a balance between your tennis technique and avoiding injuries revolves around understanding and using the kinetic chain. Mastering this concept not only improves your game but also lowers your risk of injuries. So, when you step onto the tennis court, remember that your body function as a connected system \u2013 and by using it effectively, you can perform at your best while staying safe from injuries.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u00a0\u003C\/p\u003E\r\n","video":{"title":""},"document":{"title":""},"file":{"imageObject":"202310098648062914.jpg"},"files":{"library":["202310091663904181.jpg","202310091918460164.jpg","202310091101468469.jpg","202310099466118410.jpg"]},"id":"130","fid":"58","url":"tennis-technique-and-how-to-prevent-injuries","date":"27\u003Csup\u003Eth\u003C\/sup\u003E Feb 2025"},{"title":"Compex: The Magical Electric Stimulation Device","imageObject":{"title":""},"imageSecond":{"title":""},"content":"\u003Cp\u003EMeet Compex, the magic electric stimulation device that has become a game-changer in the way we approach muscle activation, recovery, and pain modulation. In this article, we'll explore why Regen Physio and Sports Rehab has chosen to embrace Compex, and how we use this\u00a0remarkable device to work wonders for you.\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cstrong\u003EThe Power of Compex: Why We Choose It\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003EAt Regen Physio and Sports Rehab, we have a deep commitment to providing our patients with the best possible tools and guidance for their recovery journey. Compex has become an integral part of our approach for a multitude of compelling reasons:\u003C\/p\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EGuided Muscle Activation:\u003C\/strong\u003E Compex simplifies the process of muscle activation by using electrical signals that mimic the brain's communication with muscles. This means that you can activate and isolate your muscles externally without the need to consciously contract them. It's like having a personal trainer for your muscles!\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EScientifically Proven Effectiveness:\u003C\/strong\u003E Electrical Muscle Stimulation (EMS) has been scientifically proven to enhance muscular strength. This is not only beneficial for athletes but also for individuals who are less active. Whether you're looking to improve sports performance, enhance recovery, or manage pain, Compex is a versatile solution.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EEasy-to-Use App:\u003C\/strong\u003E Compex is made even more accessible with its user-friendly app. This app provides expert guidance, ensuring that you get the most out of your Compex sessions, all under the supervision of your REGEN physiotherapist.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Cp\u003E\u003Cstrong\u003EWhy We Rent Out Compex\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003EOur mission at Regen is to ensure that your rehabilitation doesn't stop when you leave our clinic. That's why we offer Compex for rent. Here's why this service is so beneficial:\u003C\/p\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EContinuity of Care:\u003C\/strong\u003E Compex allows us to support your rehab journey, even when you're not physically in the clinic. It's like having a piece of our expertise with you wherever you go.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EPractical and Cost-Effective:\u003C\/strong\u003E Renting Compex eliminates the need to make a hefty upfront purchase. Pay for the device for a month or two as you need it, rather than investing in something you might only require temporarily. It's a cost-effective way to continue your physiotherapy at home.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003ESupplement to Traditional Rehab:\u003C\/strong\u003E Compex complements your exercises and medication for rehabilitation and pain relief, ensuring a well-rounded approach to your recovery.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Cp\u003E\u003Cstrong\u003ECommon Applications of Compex at Regen\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003EWe've witnessed Compex's incredible potential in several common scenarios:\u003C\/p\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EVastus Intermedius:\u003C\/strong\u003E Compex is particularly helpful in addressing issues like retro patella pain or knee discomfort during extension, including improper patella arthrokinematics.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003ESupraspinatus Muscle:\u003C\/strong\u003E For individuals experiencing injuries or partial tears in the supraspinatus muscle or tendon, Compex assists in activating this muscle and its supporting muscles, alleviating pain and encouraging healing.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003ENerve Conditions:\u003C\/strong\u003E Compex is a valuable tool for modulating pain and reducing swelling in nerves. It can also help desensitize hypersensitive nerves.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EBunions:\u003C\/strong\u003E Weakness or lack of activation in foot, ankle, hip, and knee muscles can contribute to bunions. Compex plays a role in addressing these issues, providing relief and supporting recovery.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Cp\u003E\u003Cstrong\u003EAdditional Benefits of Compex\u003C\/strong\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003EBeyond its core functionality, Compex boasts several other advantages:\u003C\/p\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EMI Intelligence:\u003C\/strong\u003E This feature scans your muscles and adjusts stimulation intensity specifically for your unique needs.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003ETENS Mode:\u003C\/strong\u003E Compex's TENS mode aids in pain relief, desensitization, and managing chronic pain.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli\u003E\r\n\t\u003Cp\u003E\u003Cstrong\u003EProgram Cycling:\u003C\/strong\u003E The device offers a variety of programs that cater to different aspects of rehabilitation and recovery, ensuring a comprehensive and effective approach.\u003C\/p\u003E\r\n\t\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Cp\u003EIn conclusion, Compex is more than just a gadget; it's a revolutionary tool that enhances the effectiveness of physical therapy and sports rehab. Whether you're an athlete looking to boost your performance, someone recovering from an injury, or simply seeking pain relief, Compex has the power to transform your rehabilitation journey. With Regen Physio and Sports Rehab's guidance, this magic electric stimulation device will help you unlock your body's true potential.\u003C\/p\u003E\r\n","video":{"title":""},"document":{"title":""},"file":{"imageObject":"202310175691726626.webp"},"id":"134","fid":"58","url":"compex-the-magical-electric-stimulation-device","date":"3\u003Csup\u003Erd\u003C\/sup\u003E Mar 2025"},{"title":"Camp5 Lead Climbing Competition @ KL East Mall","imageObject":{"title":""},"imageSecond":{"title":""},"content":"\u003Cp\u003ECheck out these pictures from Camp5's Lead climbing event; CRANK!\u003C\/p\u003E\r\n\r\n\u003Cp\u003EMeasuring\u00a0maximum voluntary contraction MVC). MVC measures the maximum amount of force that your muscle tendons can generate. In this specific test we test your Flexor digitorum profundus.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Ca href=\"management.file\/img\/202311091609559199.png\"\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311091609559199.png\" \/\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311099699511905.png\" \/\u003E\u003C\/a\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311096915919069.png\" style=\"height:575px; width:339px\" \/\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311099160959961.png\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311090956119699.png\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003EWe also tested Rate of Force Development (RFD). This\u00a0tests\u00a0the speed in which your muscle tendon unit\u00a0can contract.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003EOften times, during a dyno, we have about 0.3 seconds to stick a move, if your muscle doesn't contract in time, you're off the wall.\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311091596099196.png\" \/\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311099561109969.png\" style=\"height:547px; width:340px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003ECatch us at our next climbing event!\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003ESee you at Crank boulder in MAY!\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003Ewatch our socials for details!\u003C\/p\u003E\r\n","video":{"title":""},"document":{"title":""},"files":{"library":["202311091609559199.png","202311099699511905.png","202311096915919069.png","202311099160959961.png","202311091596099196.png","202311090956119699.png","202311099561109969.png"]},"file":{"imageObject":"202311140396659189.png"},"id":"147","fid":"142","url":"camp5-lead-climbing-competition-kl-east-mall2","date":"22\u003Csup\u003End\u003C\/sup\u003E May 2023"},{"title":"Pandora's Box Challenge Event @ District 13 Gym","imageObject":{"title":""},"imageSecond":{"title":""},"content":"\u003Cp\u003E\u003Cspan style=\"font-size:16px\"\u003EPandora's Box by X45 Fitness was truly a monster of an event.\u00a0\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cspan style=\"font-size:16px\"\u003EIt is always a joy to spectate athletes going all out, pushing physical limits.\u00a0\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cspan style=\"font-size:16px\"\u003ETreating and interacting with the these beasts of athletes was tiring but definitely rewarding! Here are some pictures of our therapists at the event!\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311143695919267.png\" style=\"height:392px; width:300px\" \/\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311143576369199.png\" style=\"height:377px; width:300px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311141965936497.png\" style=\"height:335px; width:300px\" \/\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311149376956159.png\" style=\"height:376px; width:300px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311145967399651.png\" style=\"height:283px; width:300px\" \/\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311145193669769.png\" style=\"height:198px; width:300px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311149369697615.png\" style=\"height:564px; width:400px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311147619629953.png\" style=\"height:473px; width:300px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u00a0\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cspan style=\"font-size:16px\"\u003E\u003Cstrong\u003EPictures of the athletes, all competing for the love of the challenge!\u003C\/strong\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311143959617639.png\" style=\"height:463px; width:300px\" \/\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311149395166974.png\" style=\"height:344px; width:300px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u003Cimg alt=\"\" src=\"management.file\/img\/202311149379916576.png\" style=\"height:425px; width:300px\" \/\u003E\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u00a0\u003C\/p\u003E\r\n","video":{"title":""},"document":{"title":""},"files":{"library":["202311145967193962.png","202311147619629953.png","202311143695919267.png","202311143576369199.png","202311143959617639.png","202311149395166974.png","202311141965936497.png","202311149376956159.png","202311145967399651.png","202311145193669769.png","202311149369697615.png","202311146395166799.png","202311149379916576.png"]},"file":{"imageObject":"202311144986263919.png"},"id":"148","fid":"142","url":"pandora-s-box-challenge-event-district-13-gym","date":"21\u003Csup\u003Est\u003C\/sup\u003E Feb 2023"}]
