Injury prevention and post recovery rehab
The Groundstrokes Academy Injury System is a meticulously crafted three-month journey, rooted in the time-tested principles of traditional periodization training. That ensure a controlled and measured approached to preventing or coming back from specific injuries.
🔵 Phase 1: Mobility and Endurance In this initial phase, we prioritize fluid movement and stamina of EVERY muscles involed in the moments in the related joint. often the toughest phase due to it being slower and exposing areas that you are weak in.
🔴 Phase 2: Strength and Muscle Growth Here, we delve into the hypertrophy of the surrounding muscles without the loss of full ranged motion.
🟢 Phase 3: Speed and Power most of these injuries are caused by overuse which means we know you plan on using these joints again and again in the near future if you are not already. The point of this phase is to stress the body in a way similar to what you will be expecting it to do on a regular basis that way there is not a sudden overload that it cannot handle.
Remember, while each body part dances to its unique rhythm, our overarching theory remains steadfast: Prevent injuries, conquer setbacks, and feel confident that you will be able to hold up!
Mitchell Deetlefs is an accomplished Sport scientist and tennis coach.
Currently one the tennis national selectors for all international events for South Africa and private coach for the number 1 ranked girls’ player in under 14. he also has an honors degree in Human Movement Science and a bachelor’s degree in sport science obtained at the University of Pretoria in 2017.
His time at the High Performance Centre in Pretoria provided invaluable experience, working with top-ranked tennis players, professional rugby and soccer players as well as assisting with the testing of numerous Olympic and paralympic athletes.
With the prevention of long-term injuries being an absolute must of his he has shared exercises that he uses for himself to play with his athletes as well as what he has given to them to try and keep them as healthy as possible.
Screen time and gaming injuries
Text Neck
Text neck, also known as tech neck or smartphone neck, is a condition characterized by pain and damage in the neck due to prolonged periods of looking down at electronic devices12. This posture places significant stress on the neck and spine, as the head tilts forward and downward to view screens12. The human head, which weighs about 10-12 pounds in a neutral position, exerts increasing pressure on the neck muscles and spine when tilted forward, potentially weighing up to 60 pounds depending on the angle12.
The primary cause of text neck is the repetitive strain from maintaining a forward head posture while using smartphones, tablets, computers, and other handheld devices12. This can lead to muscle fatigue, stiffness, and pain in the neck, shoulders, and upper back12. Over time, this poor posture can also result in headaches, reduced range of motion, and even spinal issues such as pinched nerves12.
Gamers or texters thumb(De Quervain’s Tenosynovitis)
Gamer’s thumb, also known as de Quervain’s tenosynovitis, is a condition characterized by inflammation of the tendons in the thumb12. This inflammation occurs in the tendons that control thumb movement and is often caused by repetitive motions, such as those involved in playing video games, texting, or using a smartphone12. The repetitive strain leads to pain, swelling, and limited mobility in the thumb and wrist12.
The primary cause of gamer’s thumb is the overuse of the thumb tendons, which can result from prolonged periods of gaming or other activities that require frequent thumb movements12. This repetitive motion causes the tendons to rub against the surrounding tissues, leading to irritation and inflammation12. Symptoms include pain and tenderness at the base of the thumb, swelling, and a clicking or catching sensation when moving the thumb12. In severe cases, the pain can extend up the forearm12.
Carpal Tunnel Syndrome
Carpal tunnel syndrome (CTS) is a condition caused by compression of the median nerve as it travels through the carpal tunnel in the wrist12. The carpal tunnel is a narrow passageway surrounded by bones and ligaments on the palm side of the hand12. When the median nerve is compressed, it can lead to symptoms such as numbness, tingling, pain, and weakness in the hand and arm12.
The primary cause of CTS is repetitive hand and wrist movements, which can lead to swelling and inflammation in the carpal tunnel12. Activities that involve prolonged or repetitive flexing of the wrist, such as typing, using a computer mouse, or playing musical instruments, are common contributors12. Other factors that can increase the risk of developing CTS include wrist injuries, rheumatoid arthritis, diabetes, and fluid retention during pregnancy12.
Symptoms of CTS often start gradually and may include frequent burning, tingling, or itching numbness in the palm of the hand and fingers, especially the thumb, index, and middle fingers12. The discomfort may extend up the arm and worsen at night12.
Cubital Tunnel Syndrome
Cubital Tunnel Syndrome is a condition caused by compression or irritation of the ulnar nerve as it passes through the cubital tunnel, a narrow passageway on the inner side of the elbow. This nerve compression can lead to symptoms such as numbness, tingling, and weakness in the ring and little fingers, as well as pain that may radiate up the arm or down to the hand. The condition often results from repetitive elbow bending, prolonged elbow pressure, or direct trauma.
Sport related overuse injuries
