Injury prevention tips for tennis players

With Summer now upon us and some warm weather on the horizon (hopefully) it is one of the most exciting times of the year for tennis enthusiasts. The Wimbledon Championships bring out the best players in the world inspiring us to take to the court, and for most of us who play seasonally, it can become a challenge to stay injury-free.

Cameron Tennis

Tennis injuries can occur in players of all skill levels, from the professionals to the recreational player. One of the main causes of injury is the inability of an area of the body to withstand the demands placed upon it, often resulting from either a lack of training or training too much.

Here are a few tips on how to prevent injuries from occurring on the courts.

1. It all begins with the racquet–having the correct grip size and string tension can minimise the stress placed on your elbow and shoulder. Tennis specific shoes, which have a sole designed for the surface, help protect your feet and ankles.

2. Your warm-up should begin with jogging then proceed to sport specific movements such as side steps or forward/back runs. Once you’ve warmed up until you’re sweating a little, you can begin some gentle stretches. Hold each stretch for about 30 seconds and do 2-3 repetitions. Do not stretch to the point that it causes pain.

3. Next you can proceed to hit tennis balls inside the service boxes to help build racquet head speed and control, in preparation for hitting with longer swings from the baseline.

4. Strength training, especially in the shoulder, can help prevent injuries such as tennis or golfer’s elbow from occurring. Build strength in the legs to allow for better positioning to hit the ball on the court, as well as the ability to transition power from the legs to increase racquet head speed on the tennis serve. Core strengthening can provide the important link in the chain between the lower and upper body in all tennis strokes, which require trunk rotation as well as stability. Core strengthening exercises should focus on abdominals, lower back and hip musculature.

5. Footwork is one of the fundamentals in tennis, as it allows the player to get into the proper position to hit the ball and to recover in time for the next shot. Speed and agility drills can be performed, including changes in direction and reaction time. It is most beneficial to perform these at maximal effort with short duration rest breaks of 10-20 seconds to mimic an actual tennis match.

Andy Murray6. Preparation for the ground strokes starts with good footwork. Avoid hitting the ball late to prevent stress on your arm by swinging back the racquet early. It can be helpful to get an evaluation from a teaching professional for proper technique and grip position.

7. Shoulder injuries are very common in tennis. Tennis players often lose rotational range of motion, which can predispose the shoulder to injury. It is essential to address this inflexibility with stretching exercises. Another key factor to prevent shoulder injuries is maintaining adequate strength in the shoulder blade and rotator cuff.

8. Stretch after playing tennis to help prevent any soreness or stiffness and to speed up the recovery process. If any part of your body is sore, you can apply ice for 15-20 minutes.

Good Luck!


Price Changes 1st March 2016

Osteopathy & Cranial Osteopathy

  • Initial & Standard Consultation – £45 (45 Mins)
  • Initial & Standard Consultation (Concession) – £40 (45 Mins)
  • Standard Consultation package – £120 (3 treatment sessions)
  • 15 min back check – (FREE)
  • 15 min baby health check – (FREE)
Sports Osteopathy and Massage
  • Initial & Standard Consultation – £55 (1hr)
  • Sports package 1 – £150 (3hrs) to be used within 6 months
  • 15 min biomechanical assessment (FREE)
Acupuncture (with Matt Budd)
  • Consultation and Treatment – £45 (45mins-1hr)
  • Tui Na massage – £35 (45mins-1hr)
  • Chienes Herbal Medicine – £20
Homeopathy (with Phillippa Newman)
  • Initial Consultation – £60 (1hr)
  • Follow-up Consulation – £40 (30-40mins)
Allergy Testing (with Phillippa Newman)
  • Full Test – £65
  • Half Test – £40
Nutrition (with Phillippa Newman)
  • Initial Consultation – £75 (1hr)
  • Follow-up Consultation – £45 (30-40mins)

Pre-Ski Check and Exercises

Skier powderWith Ski resorts opening early this month to make the most of the bumper snow falls in the Alps it is the perfect time to head down to the Osteopath for a pre-ski check if you are planning on a trip up to the mountains.

To make the most of the precious skiing season we need to remain injury free and given most skiers spend only a week or two a year on the slopes,  it is important to prepare the best we can. You’ll be pleased to hear, this is where Osteopathy can help.

Joints and muscles that are stiff or tight may not cause you pain on a day to day basis but under the strain of prolonged exercise can become sore or cause imbalances in body movement, reducing flexibility and increasing the likelihood of injury.

snowboarder powder lipIn preparation for skiing Osteopathic treatment can eliminate and identify possible issues to help you stay mobile and happy on the slopes. It is also important to remember to strengthen muscles as well as working on flexibility especially around your lower back, hips, knees and ankles .

A few simple Pre-Ski exercisesskiing crash

Remember seeing your Osteopath on your return is also a good idea, especially if you have had a big fall (hopefully not!). Short term injuries if left untreated can often predispose future injury or create more long term problems. I also know from experience that it is most definitely cool to wear a helmet!

Surgeons discover new ligament in the knee

Two knee surgeons at University Hospital Leuven have described a previously unclassified ligament in the human knee – introducing the Anterolateral ligament (ALL). The ligament appears to play an important role for patients with Anterior cruciate ligament (ACL) tears.

University Hospital Leuven
University Hospital Leuven

In 1879 French Surgeon, Paul Segond postulated the  existence of the ALL and it has now been shown to have an important role in ‘pivot shifts’ which cause instability and giving way of the knee following ACL repair.

Traumatic ACL injury in action
Traumatic ACL injury in action

ACL injury tends to happen when the knee is twisted with a fixed or planted foot. It is one of the most common traumatic knee injuries. Following repair or injury for the ACL patients will often have to live with a degree of instability and occasional giving way. It seems that this may be in part due to the damage to both ligaments during the initial injury.

The knee joint is very complex, it is a hinge joint and provides both flexion up to about 135 degrees and extension where the knee is locked at 180 degrees. It gives a small amount of transverse movement and around 45 degrees internal and external rotation which allows the knee to lock and provides stability when planting the foot.

University Hospital Leuven
University Hospital Leuven

In terms of knee function the ALL is thought to help stabilise the internal rotational movement.

An exciting day for physical therapists and knees alike!

References: Claes, S.; Vereecke, E.; Maes, M.; Victor, J.; Verdonk, P.; Bellemans, J. (Oct 2013). “Anatomy of the anterolateral ligament of the knee.”. J Anat 223 (4): 321–8. doi:10.1111/joa.12087. PMID 23906341.





Caring for Carers

Back care

For the whole of October in conjunction with the charity, Back Care, and the British Osteopathic Association (BOA), we are supporting this year’s National Back Care Awareness Week..


caring for elderlyThis year’s theme is caring for carers. Unpaid carers make a massive contribution to healthcare provision in this country. It is estimated that they save the NHS and social services around £119bn each year looking after the disabled, sick and elderly.


Caring for the disabled

Carers often suffer for their commitment. With little or no training in health and safety or manual handling, they are prone to injury and often struggle to access healthcare for themselves. In a recent survey, 83% of carers reported that caring had affected their physical health.


We are offering a 20% discount for new and existing patients that are either full or part time carers, the offer is for either Osteopathy or remedial massage


Call 01244 316660 or email for further details.

New Adjustable Pillows Arriving

Complete Sleeprrr pillow

We have in stock some fantastic memory foam pillows ergonomically designed to help support the natural contours of your neck when either on your back or lying on your side. The pillow is adjustable and is therefore suitable for multiple body shapes and sizes. Some of its features are listed below.

  1. • Supports and cushions the head and neck during sleep.
  2. • The adjustable contoured design helps alleviate neck and shoulder stiffness for old and new injuries.
  3. • Foam ‘noodles’ in corefoam surface can be removed to make for an even softer surface.
  4. • The pillow is suitable for those unable to use down or feather pillows, and may assist asthma sufferers who require clear breathing patterns.
  5. • The contours may help minimise light snoring by encouraging better spinal alignment and helping to keep the airways clear.
  6. • The design of the pillow allows air to circulate for a cooler, healthier sleep.

Prices range from £50 with discounts available for multiple orders.

Made-to-Measure – Two easily removable inserts allow you to change the shape and height to suit your comfort and posture. Takes the risk out of your pillow being too high, too low, too hard or too soft. It’s all so simple. One size suits all!


It’s so easy to change the pillow to suit your personal needs. You’ll love the adjustment options the Complete Sleeper pillow gives you.

Complete Sleeprrr Please email the clinic or call for more details.


New Referral Scheme

We are offering a new referral scheme from May 20th 2013, if you refer 3 or more patients to the clinic you get a 50% reduction on your next treatment. The offer applies to Osteopathy and Sports Massage patients only at this stage but we may be including other therapies soon.share and refer

Please contact us for further details.

Thanks so much to all the patients who continue to support the clinic, we look forward to seeing you again.

Acupuncture may help turn a baby in breech

Chinese medicine is highly effective in caring for both mother and baby during pregnancy. Since the late nineties there has been evidence to suggest that your breech baby can be turned to its optimal position for birth using moxibustion, a Chinese medicine technique.

It’s done by using moxa stick to warm the acupuncture point at the end of your little toe, the last point on your bladder meridian!

You’d be forgiven for thinking that it all sounds like a load of hocus pocus. However, the Chinese have been doing this for women for centuries with great success. Ok, it’s not the kind of procedure you’re used to when it comes to all matters pregnancy but it’s natural, stress-free for you and baby, and more often than not, it works.

What is Moxibustion?

Moxibustion is a Traditional Chinese Medicine technique which has been used for thousands of years by acupuncturists. It involves the use of moxa sticks (made from dried mugwort) to apply heat to acupuncture points – this particular herb is chosen because of the intensity of heat it produces when burned. When attempting to turn a breech baby, the acupuncture point that is used is called ‘Bladder 67’ and it is located on the little toe. Bladder 67 is at the end of the Bladder meridian, an acupuncture energy line which runs from the inner edge of each eye, across the top of the head, down each side of the spinal cord (where it branches to the bladder), down the back of both legs to terminate next to the nail on the little toes. By stimulating this point the muscles in the uterus are relaxed and the baby is able to turn into the ‘head down’ position.

While stimulating Bladder 67, either with Moxa sticks or during a regular acupuncture treatment, the baby can become incredibly active … an amazing experience for both the mum-to-be and for the practitioner!

What is Breech Presentation?

Most babies present head down (cephalic presentation), however approximately 3% present bottom first … this is called Breech Presentation. Breech babies are normally delivered by Caesarean Section due to increased risks of infant mortality and morbidity. If appropriate, from 36-37 weeks mums are offered a procedure called ECV (External Cephalic Version), where an obstetrician will attempt to turn the baby by pushing on the baby through the mother’s abdomen to encourage the baby to do a somersault and move into the head down position. The ECV procedure can be quite uncomfortable for mum and baby. An alternative to the ECV which is gaining popularity with midwives in the West is Moxibustion, as this procedure encourages the baby to turn spontaneously, and is a pleasant stress free natural experience.

Is this treatment suitable for all Breech Presentations?

Moxibustion is a safe and gentle way of attempting to turn a breech baby, as the baby does all the work. A full and detailed consultation is always taken to ensure holistic approach is taken and that both mum and baby are fully informed of the procedure.

When is the best time to try Moxibustion?

The ideal time for moxibustion is from 33 weeks, onwards. When attempting moxibustion we do not want the baby to engage as it will be too late, as birth may happen any time soon. So timing is crucial to success.

What happens during a Moxibustion treatment?

Treatments should be continued 2-3 times a week. The client remains fully clothed throughout the treatment with the exception of bare feet. A moxibustion treatment with Matt takes 1 hour the first half of the treatment consists of building a holistic picture of what is happening in the body. The second half of the treatment will consist of moxibustion and acupuncture.

What will I feel after a Moxibustion treatment?

If your baby has turned, you will feel a great deal of movement followed by less pressure under your diaphragm, and you will be able to breathe more easily. You will also feel the baby’s kicking in a different place. Get the baby’s position checked by your Doctor or Midwife. Generally, once the baby has turned, the weight of their head tends to keep them head down.


Builders Back Pain

3 Hares Clinic and the British Osteopathic Association Supports National Back Care Awareness Week

The British Osteopathic Association (BOA) is giving its full support to this year’s National Back Care Awareness Week. The theme, this year, is Builder’s Back Pain.

Tom Austen of 3 Hares Clinic, Chester commented:

 “3 Hares Clinic and The BOA are delighted to give their support to National Back Care Awarerness Week which aims to raise awareness of the causes and treatments of this debilitating condition. Back pain accounts for half of all chronic pain people suffer and is the leading cause of sickness absence from work.”

The financial burden of back pain is enormous, costing the UK economy £37 million, £13 million in disability benefits and the NHS £1.3 million EVERY DAY. That’s a staggering £19 billion every year.

This year’s campaign is focusing on the construction industry, which generates 30,000 new back injuries each year. Most back injuries for construction workers are typically sprains and strains that occur in the lower back due to activities where you lift, lower, carry, push, or pull.

The risk of injury increases if you repeatedly carry heavy loads and must twist your back, or if you tend to work bent over or in awkward positions. An osteopath can identify and tackle the underlying musculo-skeletal problems that cause pain and a large number of patients who have already been prescribed painkillers no longer need their prescriptions.

Osteopaths work with their hands using a wide range of treatment techniques, such as soft tissue and neuro-muscular massage, joint mobilising techniques and corrective manipulations designed to improve the mobility and range of movement of a joint.

Top tips for preventing back pain on a building site

• Cut down on carrying. Have materials delivered close to where they will be used.

• Try to store heavier materials at waist height.

• Raise your work to waist level, if you can.

• Make sure floors and walkways are clear and dry. Slips and trips are a big cause of back injuries.

• Take rest breaks. When you are tired, you can get injured more easily.

• Use carts, dollies, forklifts, and hoists to move materials—not your back.

• Use carrying tools with handles to get a good grip on odd-shaped loads.

• If materials weigh more than about 50 pounds, do not lift them by yourself. Get help from another worker or use a cart.

• When lifting or carrying materials, keep the load as close to your body as you can.

• Try not to twist when lifting and lowering materials. Turn your whole body instead.

• Lift and lower materials in a smooth, steady way. Try not to jerk to lift.

• When you pick up materials off the ground, try supporting yourself by leaning on something while lifting. Also don’t bend over; instead, kneel on one knee and pull the load up on to your knee before standing. Make sure to wear knee pads when you kneel.

 If you would like any further information please don’t hesitate to get in touch with us. We would be more than happy to help with any enquires Book Online or Call 01244316660 for appointments.



Think before you pop another pill

It has been revealed that more than one million people in Britain may be suffering from constant, crippling headaches because they are taking too many painkillers, experts say. The pills people take to relieve headaches and migraines may be making things much worse, according to the National Institute for Health and Clinical Excellence (Nice) in guidance to the health service for England and Wales.

 As many as one in 50 people suffer continual headaches because of “medication overuse”, Nice reports. The problem begins with taking the odd painkiller for tension headaches or migraines, which usually works. But some people take the pills more and more often, until they are on tablets for more than half the days in a month. Nice says that if this goes on for more than three months the medication ends up causing the problem it is intended to cure.

 So what alternatives are there to continually popping pills?

British Osteopathic Association Member Tom Austen comments,

“tension-type and neck related headaches are the most common form of headache. If you suffer from tension-type headache, then regular gentle exercise will almost certainly help – such as yoga, pilates, swimming, walking.”

Some people find it hard to relax and probably don’t realise how tense they are. If someone suffers from headaches it may also be neck related due to stiffness or restrictions of the neck. Osteopaths look to find the cause of tensions or stiffness and seek to relieve it by helping the body achieve more mobility and flexibility.

“Other lifestyle factors such as poor posture at a desk or tiredness can lead to tension-type or neck related headaches. Osteopaths look to relieve this tension and give advice on posture and exercises to do to help prevent the tension or stiffness from building up. For example we would recommend taking regular breaks from sitting at a computer desk for long periods of time or prolonged driving. Any persistent or sudden severe headache should always be checked by a GP first.”

For more information please contact, or 01244 316660.