Category Archives : Injury Prevention

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Quadriceps Myofascial Release and Knee Pain

During the past few weeks, so many people and tennis players around me have been complaining about some kind of knee problem. I listen, look at them to see how they stand and move, touch and squeeze here and there on their quadriceps, they squeak and jump up in pain and think what a magic that I found this painful spot just […]


Rounded Shoulders Detrimental to your Athletic and Mental Performance

Rounded and slouched shoulders, so called shoulder-rolled-forward effect, are a common sight these modern days. We sit too much, hunched over the keyboard, iPad, laptop, phone, book, driving, or just chilling in the sofa. Even when we sleep on the side, our shoulders are rolled forward and together. This is tremendously detrimental to your athletic performance. Besides the visual, it also […]


Don’t Believe in Overtraining

Whether you are an elite tennis player, recreational player, other athlete, fitness warrior, or if you exercise mostly for health and wellbeing, you probably want to improve. Tangible improvements motivate us to keep going. Persistence, discipline and perseverance is needed in any activity where you want to achieve high level skills and mastery. In fitness training we train longer, more […]


Foot Massage to Release and Stretch Tight Hamstrings

Tight hamstrings and a foot massage? The correlation doesn’t seem to be obvious immediately, but they are surprisingly connected. Tight hamstrings muscles is a common problem among athletes and non-athletes. We sit too much. We live stressful lives, hunching over at the desk or in the traffic. We have a bad posture: rounded back, head forward, slouchy shoulders, tilted hips. The entire […]


Tight Hip-Flexors, Self-Myofascial Release and Back Pain

Tight hip-flexors are a major problem for any athlete or fitness enthusiast. Shortened and tight hip-flexors inhibit the gluteus muscles (booty) to fire correctly and your movement on the tennis court is less powerful and efficient. When your glutes don’t work how they should, other muscle groups need to compensate and eventually become overloaded. After some time of this dysfunction, […]

hip-flexors anatomy

Hamstring myofascial release

Myofascial Release After Training for Faster Recovery

Myofascial release after training… That sounds so cool—if you haven’t heard about it before. But if you have and tried it you know it is more painful than cool. Unless you are really good at it, and then it is cool again. If you are serious about training or playing tennis, you are probably pushing your limits almost to the […]


5 Exercises to Heal your Wrists and Elbows

Our wrists and elbows are such small parts of our bodies that we often forget how troublesome they can be when we get occasional twinges and aches. If left untreated and without conscious care, the little twinges can gradually turn into dull aches or even more intense bursts of uncomfortable pain. We are bothered when we do the simplest, everyday […]

tennis ball squeezes to heal the wrists

glute bridge (hip thrust)

The Glute Bridge: The Simplest and Fastest Way to Athletic Performance

The glute bridge is the simplest way to develop the often most underestimated (yet the most important) muscle in the athlete’s body: the gluteus. Beloved things has many names: the glute, booty, butt, rear, or firm behind. The gluteus is one of the biggest muscles, consisting of gluteus maximus, medius, and minimus. Its function is a hip extension, hyperextension, abduction, […]


Make Your Psoas Happy: Sit Less and Perform Better

I’ve been getting many requests from my readers to show where the different muscles in the body are located, not just use the names. One of the most important muscles that causes quite a lot of troubles for both the athletes and non-athletes, is the hip-flexor (or the psoas part of it). Let’s look at it and also how you can […]


Glute Stretch to Perform Daily

The Best Glute Stretch That You Should Do Daily

The majority of people, and especially athletes, have their glutes shortened and too tight. The harder we train, the more demands on the glutes, and if we don’t take a good care of them, they get dysfunctional. While some may think sometimes that a tight booty is a good thing, not here, not now :-). If you want to perform […]