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Tennis & Golfers Elbow Pain Treatment in Chelmsford

Fast Effective Treatment of Elbow Pain

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Common Causes of Elbow Pain

Elbow pain, including 'Tennis Elbow', is when repeated stress from any activity is placed on the elbow joint. The main causes include:

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Our Osteopaths & Fees

Principal Osteopath

45 Minutes First Appointment £85
30 Minutes Return Appointment £66

Senior Osteopaths

45 Minutes First Appointment £75
30 Minutes Return Appointment £60

Associate Osteopaths

45 Minutes First Appointment £65
30 Minutes Return Appointment £54
See pricing for all our services

What is Elbow Pain & 
How is it cured?

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How does an Osteopath treat Elbow Pain?

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Treatment Summary

Treatment Time

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No. Of Visits

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Excercises

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Elbow Treatment Posts

How To Get Strong (Part 2)

Last month, I wrote about how to get strong and why we need it. I focused on the mechanics of how strength training works (this article can be found here). However, there was a gaping hole in my article as word count timed me out. The missing element was, well, what on earth do we do to get strong? 

Understanding the mechanisms by which we get strong is fine, but how do we go about it? The nutritional equivalent of this would be how understanding the physiology of digestion is one thing, but knowing what to put on your plate is another.

Today's article will teach you what to put on your plate.

With strength training for beginners, I like to keep it simple. In life, we push stuff, we pull stuff, we squat (bend mostly at the knee), we hinge (bend mostly at the hip), and we twist. All we need to do is target these five fundamental patterns, and we have most elements of strength covered. 

Push: The push motion involves driving weight away from your body. This simple action can be the foundation for developing strong shoulders, triceps, and chest muscles.

Beginner: Wall Push-Up

Stand facing a wall, place your hands flat against it, and push your body away. As you gain strength, increase the angle to make it more challenging.

Intermediate: Standard Push-Up

With hands slightly wider than shoulder-width apart and feet together, lower your body down and push yourself back up. Ensure your body forms a straight line. Start from your knees to begin with if it’s too difficult from the feet.

Advanced: Bench Press

For the bench press, you'll need a bench and a barbell. Lie back and press the weight upwards, engaging your chest.

Pull

Pulling actions engage the back, biceps, and shoulders. These movements involve bringing weight towards your body or pulling your body toward a weight.

Beginner: Band Pull-Apart

Hold a resistance band with both hands in front of you. Keep your arms straight and pull the band apart, squeezing your shoulder blades together. Focus on keeping your shoulder blades low, and not letting your shoulders hitch up towards your ears.

Intermediate: Inverted Body Row

Using a Smith machine or TRX bands in the gym, lie beneath the bar or handles. Pull yourself up, keeping your body in a straight line.

Advanced: Pull-Up or Chin-Up

Grab a pull-up bar with palms facing away (pull-up) or towards you (chin-up). Pull yourself up until your chin is over the bar. This is a tough movement to do, and gyms often have machines that can assist you to help build up to it.

Squat

Squats primarily target the quads, hamstrings, and glutes. They replicate the natural motion of sitting down and standing up.

Beginner: Chair Squat

Stand in front of a chair. Lower yourself down until your buttocks touch the chair, then stand back up.

Intermediate: Bodyweight Squat

Stand with feet shoulder-width apart. Lower your body as if sitting in an invisible chair, then return to standing.

Advanced: Barbell Back Squat

With a barbell resting on your upper traps, descend into a squat, maintaining an upright chest and then drive back up.

Hip Hinge

The hip hinge focuses on the posterior chain, particularly the glutes and hamstrings. This motion is akin to bowing or bending forward at the hips.

Beginner: Glute Bridge

Lying on your back with knees bent, push through your heels to lift your hips off the ground.

Intermediate: Kettlebell Deadlift

Stand with a kettlebell between your feet. Push your hips back keeping your back straight, grasp the kettlebell, and stand up by extending your hips.

Advanced: Barbell Deadlift

With feet hip-width apart, bend and grasp a barbell, keeping it close to your shins. Push through your heels, engaging the glutes and hamstrings to stand.

Twist

Rotational movements or twists work the obliques and help in stabilising the spine. They're essential for movements in daily life.

Beginner: Cable Woodchop

Using a cable machine, set the handle high. Stand sideways, grasp the handle with both hands and pull it diagonally across your body to the opposite knee.

Intermediate: Standing Band Rotation

Anchor a resistance band at chest height. Stand perpendicular to the anchor point, grasp the band with both hands, and rotate your torso away.

Advanced: Seated Russian Twist

Sit on the ground, lean back slightly, and rotate your torso side to side, hold a lightweight to make it harder if you want to.

To build these movements into a workout, just pick one exercise from each pattern, and do three sets of each, with a 90-second rest in between each set. At least one of the sets should feel very hard, meaning that you push as much as you can; this is the thing that stimulates strength improvements in your body. Doing this once a week is enough, but two or three times a week is better.

You’ll notice that some of these movements require a gym. It is entirely possible to build a strength routine at home with little or no equipment, but I do think gyms are a more efficient place to get strong. Gyms are very welcoming and ask your friends to see where they go.

Of all the elements of fitness, strength is the one that is most likely to reduce your risk of injury, and this is why I am so interested in it as an osteopath.

While there is a growing trend of strength and fitness in the modern world, many of my patients still don't practice strength training on a weekly basis. This article will be the place I send them when they don't know where to start. And as with all these habits of health, starting is the most important part. If pain or injury are holding you back, we can help in my clinic with our team of osteopaths and sports massage therapists. We all love to help people build their fitness routines to help their wellbeing.

And until next time, have a healthy and happy week! 😊🙏

How To Get Strong

If I were to write one article that would do me out of a job, this would be it.

As an osteopath, I treat people's aches and pains. If you want to know the number one thing that reduces your risk of injury, and helps you to overcome injury faster, it's this:

Get strong.

That's it. Get stronger. It really is that simple.

Having strength protects your joints and gives your tissues resilience to strain. It improves your balance and makes you less likely to fall. It also builds muscle, which helps a whole host of metabolic and hormonal functions around the body.

Sounds too good to be true? Well, there is one caveat.

I'm asking you to train for the rest of your life.

As long as you are alive, you need to do strength training. Sorry.

Think of it like showering. Did you take a shower in 2013 and call it a day? No. It's an on-going process of self-care.

You need to aim for at least one day a week (although three days would be best) ... for the rest of your life. But, it will be fun! I can promise that.

So, how do you get strong? 

When I'm taking a case history with my patients and ask them if they do any strength training, the most common answer I get is, 'yes, I walk every day'. Walking is like a superfood for the body. It's wonderful. It is fantastic low-intensity cardio that helps us live longer and clears the mind. It is not, however, strength training.

What about HIIT training, yoga or Pilates? Well, we're getting closer, but there are some very specific features that make a workout strength training. If we're not careful, our training can fall into the 'muscular endurance' bucket, or the 'anaerobic conditioning' bucket.

To optimise your training for strength, you need to think about three things:

  1. Time under tension
  2. Relative perceived exertion
  3. Rest

'Time under tension' is the time your muscle fibres are under tension in your training. This is where 'reps' and 'sets' come in. Each time you move a weight (or your body), this is a rep. Once you have done as many reps as you can, this is a set. 

We can go a little deeper than this and improve the quality of our time under tension by thinking about how we do our reps. We can label our reps with four numbers. The first number is how long it takes to lower the weight. The second number is how long we pause before changing direction. The third number is how long it takes to push the weight. And the fourth is the rest at the starting position. A good rep might be something like '4-1-1-1' where we take four seconds to lower the weight (this is known as the eccentric phase, and it's where we cause the most stress to the muscle), take a one-second pause in the deepest part of the rep (I like to take a breath and check my posture here), explode the weight for one-second with power and control, then take a one-second pause at the top (I do another mental check-in for posture here too). 

To begin with, three sets of about ten repetitions per movement would be perfect, but this leads us to the next point; relative perceived exertion.

Relative perceived exertion (RPE), is the fancy way of saying 'how hard do I think I am working?'. In order for something to get us stronger, we need to be working in the 9/10 to 10/10 range. As a complete beginner, you might want to start with 7/10 or 8/10, just while you are refining your technique.

Above, I said that three sets of ten reps is a good approach for your strength movements, so you need to adjust the weight to find your tenth rep a 9 or 10/10 on the RPE scale. If you can do more reps, then increase the weight, if you find it too hard, reduce the weight. More advanced strength trainers will use lower rep counts like 5 or 3 reps per set, or even 1-rep-max attempts, but to begin with, aiming to max out your RPE at 10 reps is a good goal.

Between each set, you need to rest. Once you hit your maximum RPE, all your fibres in a muscle have been recruited and they need a little rest before they can fire again. If you go too soon, your muscles won't be ready, and you won't be optimising for strength; you will be targeting muscular endurance. There are times when this might be what you want, but if you want to get strong, use at least a 90-second rest between sets (advanced athletes may even need up to five minutes).

Now we can look back and answer the question about HIIT, yoga and Pilates. While these things can get us stronger compared to not doing any training, and they can improve our anaerobic fitness, balance and flexibility (all very good and important elements of health), unless they get you to an RPE of 10/10 and you take a rest of 90-seconds before moving again, they are not optimising for strength.

I think of health like a puzzle, and we need all the pieces of the puzzle. Walking is low-intensity cardio. Running and cycling etc, are higher intensity cardio. Yoga and Pilates are great for body control, flexibility, and balance. HIIT is anaerobic fitness. And strength is strength. And that's not even mentioning all the mental well-being and even spiritual benefits all these forms of exercise bring.

To be clear, all these forms of exercise are fantastic; no one thing is better than anything else, they all have a place in our life. But if you want to avoid trips to the osteopath, there is only one winner, and that's to get strong. In my clinic, it is our greatest joy to help get people back to living an active life, free of pain. If you are struggling and want to get back to a more active lifestyle, please get in touch 😊

Osteopath Reviews

Keeping Chelmsford Moving
Velda Curry
Velda Curry
08:44 04 Jul 24
Chris and team are professional, knowledgeable, kind and positive.I visited recently for a shoulder problem and after a couple of treatments and doing the exercises it's much better. Osteopathy has changed, no more the crunching a cracking of your joints, it's gentle rhythmic massage with some deep manipulations, not painful.I recommend this type of therapy.Sign up for the heathly news letter, it's always an interesting read.
David Brett
David Brett
15:32 15 Apr 24
Very good friendly service, would recommend to anyone.
Terry Quigley
Terry Quigley
10:28 25 Mar 24
My experience with Forte has proved exceptional. My engagement has been with Gemma, sports massage expert. I went for a specific issue and now regularly go because she has (a) solved the problem and (b) worked hard on reoccurrence and general well being. If anyone needs a sports massage try her. You won't be disappointed.
Mike Venner
Mike Venner
11:05 16 Mar 24
Took my wife kicking and screaming as she didn't think it would solve her week long back pain. An hour later she came out with a beaming smile and I had the look of "I told you so".Awesome service, no doubt we will be back
Stephen Kemp
Stephen Kemp
14:28 07 Feb 24
Vey good visit went through what treatment I would need very good treatment very polite has helped my condition hopefully will progress to terminate the pain I am suffering
Maurice Crockard
Maurice Crockard
13:50 05 Oct 23
Chris sorted out my long-standing neck problem which was showing no signs of improving through rest. Great guy - give him a go and I don't think you'll regret it.
Charlotte
Charlotte
12:04 18 Sep 23
Everytime ive needed treatment for my pain the staff have been so lovely, informative and helpful. I always recommend these guys to anyone as i know they go above and beyond to help you. Big shoutout to the new assiocate osteopath Harry who is very down to earth and easy to have a chat with. He did a great job of treating my shoulder pain, informing me about next steps to take, exercises to do and making me feel at ease. 👍✨️
Amar Mistry
Amar Mistry
11:39 02 Aug 23
Fantastic clinic, Chris has always been able to get me moving again from running injuries, martial arts to crossfit.Worth a visit!
Lucy Hughes
Lucy Hughes
12:59 25 Jul 23
Can't recommend Chris and his team highly enough. Professional, knowledgeable, and all round miracle-worker!
guy oliver
guy oliver
11:50 25 Jul 23
Went for a first appointment for RSI with Chris. Simply incredible. Listened carefully, very calm and then offered helpful advice. Worked on my back and shoulders and arms and explained connections between different parts. Provided exercises via video and Youtube (for a secondary issue which he was kind enough to offer help on as well even though the session was meant for RSI). Already booked a 2nd appointment and feeling super happy.The receptionist was lovely and kind and the atmosphere of the place is superb as well. 10/10 overall for everything.
Tom Regan
Tom Regan
20:55 03 Jul 23
It's such a welcoming atmosphere in the clinic, and the team at Forte are outstanding! Very knowledgeable and they work with you to support your injury/condition! Highly recommend!!
Verity Roberson
Verity Roberson
18:37 24 Jun 23
I've seen Niro on and off for a few years now when needed and would highly recommend. I even took my 11 years old daughter who's Autistic to see him, he was amazing with her. His manner is professional but friendly. I've previously had a negative experience with another well known clinic in Chelmsford, felt as if they were just interested in the money and doing more treatments than needed, i have never had this with Niro. Great staff, lovely place, highly recommended.
Lay T
Lay T
10:55 06 Jun 23
Great first appointment, Chris listened hard and responded with appropriate treatment
liam tulit
liam tulit
06:25 04 May 23
I had an excellent and professional experience at the Forte Physical Health Osteopathy Clinic, thanks to Gemma's exceptional skills. The treatment left me feeling absolutely rejuvenated, and I won't hesitate to recommend her services to my friends and family. I am definitely looking forward to returning for another amazing massage!
Tracy Chaplin
Tracy Chaplin
04:04 03 May 23
Very Comfortable there,great people and very helpful 👌 👍 ☺️
Hayley Watts
Hayley Watts
10:01 12 Apr 23
Highly recommend. Having been recommended myself!
Pete
Pete
12:06 22 Mar 23
I have been looked after by James and couldn’t recommend high enough. After 3 visits my back pain has disappeared and was treated extremely well by James and the team. Very friendly and I will recommend to anyone!
Jordan Powell
Jordan Powell
19:25 14 Mar 23
I've been in and had a sports massage with Gemma multiple times now and have always left feeling so much better. Would 100% recommend to any office workers that are slouched over a desk all day and suffering with pain.
Darren Hadlow
Darren Hadlow
18:25 22 Feb 23
Contacted Forte Physical Health OsteopathsGreat friendly conversation with receptionist that booked me in with James C that has provided me with a great friendly service.I would defiantly recommend and have recommended people to this practice
David Cullen
David Cullen
15:04 17 Feb 23
Great place Niro has sorted my back out no end very professional and knowledgeable.
John Matthews
John Matthews
11:28 04 Feb 23
Very knowledgeable and good at pinpointing problem. Exercise program backed up by u-tube video to enable accurate execution. Car parking available on site.
Justin Lloyd
Justin Lloyd
09:39 15 Oct 22
Chris and his team offerJust a fantastic practice,offering great advice and support with a wide range of treatment plans to help all ages with any ailments..🌟🌟🌟🌟🌟
Catherine Marriott
Catherine Marriott
07:44 13 Oct 22
I have seen Chris several times in relation to running injuries. Not only is he helpful and knowledgeable on the injury I have presented with but he is very keen to advise on how I can help myself with my running in the long term - he has made me think differently about how I run and what my long term aims are. Chris very much sees the "whole picture" and will send helpful videos and links to you by email after your consultation if necessary.
Neil Boughen
Neil Boughen
10:44 07 Oct 22
Amazing treatment to help me recover from a sports injury. James Di Cicco is extremely knowledgeable and friendly. I will be going back the next time I manage to injure myself! Highly recommended
Keith Stanley (Stan)
Keith Stanley (Stan)
17:49 16 Sep 22
Chris must be one of the best in his field. He's put me back together a few times, and will probably help me on my road to recovery the next time I injure myself.
Adam Moody
Adam Moody
21:18 27 Jul 22
Saw James P today who was very helpful and gave me instant relief after treatment and some homework to be getting on with until my next visit. I have also seen Chris in the past regarding a separate issue and still have the videos on my phone with the stretches to refer to when I need to stretch out. Great place and great team. I've never been one for going to these sorts of places and was a little apprehensive as to what to expect compared to your standard gp visit however, it's nothing like that and I have 100% confidence that my current issue will be resolved as was the previous. 👍👍👍
G M
G M
05:57 08 Jul 22
Always get great treatment here, the team are very helpful and Chris Branch is excellent
Vicky Gallagher
Vicky Gallagher
08:21 05 May 22
Chris views are sometimes outside the box which I find very helpful. Today's email was about motivation and I will remember and act on his advice as it makes such sense.
Brian Harris
Brian Harris
11:07 22 Apr 22
Chris Branch is an excellent osteopath and I strongly recommend him as he has helped me with my back problems. By seeing him regularly and doing the exercises he provides, I am pleased to be pain free and able to live a normal active life.
Balaji L
Balaji L
22:49 29 Mar 22
Acupuncture sports massage was provided by Gemma Templeton, it was a professional care massage. She was very professional and friendly. I highly recommend her and this health clinic.
Gina Cleere
Gina Cleere
20:26 24 Mar 22
Really friendly and helpful, I has a running assessment with Chris which was both interesting and very revealing. Professional service with lots of helpful info and some great solutions. Parking is available behind the surgery.
Louise Fairman
Louise Fairman
16:29 21 Feb 22
Quality osteopaths. Chris is great
Zoe Jasztal
Zoe Jasztal
20:38 14 Oct 21
I have seen James and Niro and both guys have helped my ongoing neck issue so much! A brilliant clinic with a truly excellent team.
Trudy herholdt
Trudy herholdt
15:08 28 Sep 21
Niro is very good and a lovely person. Always feel better after a treatment
Ruth Muller
Ruth Muller
20:04 26 Aug 21
This place is the best and the staff are very good and helpful.The service is excellent.
Holly Gregory
Holly Gregory
11:18 19 Aug 21
I can't recommend Forte highly enough. Niro was my osteopath for several months and was very warm, professional and thorough. His suspected diagnosis was confirmed by an MRI and he helped me to manage my pain via treatment until I needed to have surgery to resolve the problem fully. The ​practice is very clean and covid safe. Should I need an osteopath again I won't hesitate to go back.
Joseph Wareham
Joseph Wareham
18:21 02 Nov 20
Niro is a top level G. Feel like a million bucks after a session
Lynsey Smith
Lynsey Smith
10:58 29 Oct 20
The highest levels of service, professionalism and expertise all delivered by an extremely friendly team. I cannot recommend Chris and the Forte team highly enough.
Joyce Paramor
Joyce Paramor
05:05 20 Oct 20
I feel very safe it is very clean and staff are polite and helpful , keeps me out of pain
Mark Godson
Mark Godson
16:13 11 Sep 20
Excellent osteopath and friendly colleagues; modern, clean premises; parking; walking distance from city centre.
Catherine Mears
Catherine Mears
11:46 09 Jun 20
Fantastic and professional service by Chris. I had left a note on my booking prior to my visit as I had never visited an osteopath before and was a little apprehensive, especially during these strange times - Chris responded very promptly and put my mind at ease straight away. He was extremely informative during the appointment and I left feeling a few feet taller! Since then, my back has improved rapidly and I am continuing the recommended stretches at home. The clinic itself is spotless and Chris has taken more than appropriate measures to ensure that the guidelines are followed. I will certainly recommend the clinic to anyone and look forward to visiting again in the future! Thanks again, Chris!
Eleanor Sampson
Eleanor Sampson
13:41 21 Apr 20
I have been seeing Niro for osteopathy on and off for 2 years now. I have a recurring back issue from a childhood sports injury which is further exacerbated by the strain that pregnancy and breastfeeding puts on my body, meaning I need some work 1 or 2 times a year, and he's always been able to help me in a couple of sessions.He does really good soft tissue work as well as manipulation (i.e. when your back cracks).Initially I was a bit worried seeing a male osteopath as previously I have gone to centres that specialise in women's care, but Niro is super professional and kind, and I would recommend him to anyone that is having back,/neck/hip etc pain.
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Chris Branch
Principal Osteopath

Chris grew up with a passion for studying human form and function and wanted to be an osteopath at the age of 13. He finally achieved his dream when graduating from the British School of Osteopathy in 2008.

After graduating, Chris spent two years studying classical osteopathy before investing in the prestigious GIFT mentorship program in America in 2013 to become a Fellow of Applied Functional Science. He is also trained in Functional Range Conditioning (FRC), and can assess and coach running technique.

These courses have helped Chris understand how the body works as a whole, both from a biomechanical and movement perspective and from a physiological one.

Private Health Insurance

Osteopathy is often covered by private health insurance, but in some cases it is an additional element of the policy or you may need to get a referral from your GP or approval in advance. It is best to contact your insurer and ask about the details and process for your particular policy. We can invoice direct to the insurer if appropriate.

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