THE TWISTY

At Tension Co our methodology is backed by science. We advocate for active recovery when dealing with injuries such as tendonitis or epicondylitis.  The Twisty is the perfect tool for active rehabilitation as well as prevention of these conditions (including golfers elbow, climbers elbow, tennis elbow, tendonitis).

Some of the benefits of the Twisty provides when used for injury rehabilitation include:

1. Pain Reduction: The Twisty, can help reduce pain associated with tendonitis and epicondylitis. Gentle movements can stimulate blood flow to the affected area, which can help in pain relief.
2. Accelerated Recovery: The Twisty enhances blood flow to the injured tendon. Increased blood flow can accelerate the healing process by delivering more oxygen and nutrients to the injured site.
3. Maintaining Range of Motion: Engaging in controlled, low intensity exercises can help maintain or even improve the range of motion in the affected joint. The Twisty takes you wrists through a full range of motion, this is crucial for preventing stiffness and ensuring that the joint remains functional both during the injury and after it has healed.
4. Strengthening Surrounding Muscles: The Twisty’s exercises help strengthen the muscles surrounding the affected tendon. By doing so, these muscles can better support the tendon and reduce the strain on it, promoting faster recovery and reducing re-occurrences.
5. Promotion of Collagen Alignment: Tendons are made up of collagen fibres. When a tendon is injured, new collagen fibres are laid down as part of the healing process. Using the Twisty helps ensure that these new collagen fibres are aligned properly, which is essential for restoring the tendon's strength and function.
6. Reduced Risk of Re-injury: By strengthening the associated muscles and tendons as well as restoring range of motion, the Twisty, the risk of re-injuring the tendon once you return to your regular activities or sports is reduced.
7. Psychological Benefits: Engaging in some form of physical activity, even if it's low intensity, can have positive psychological effects. You can really feel a sense of progress and it can reduce feelings of frustration or helplessness that can accompany injuries.

The Twisty’s uses are only limited by your imagination. 

But if you want to get the most bang for your buck and work all wrist movements in the one exercise, then it is best used as demonstrated here:

While using the Twisty your movements should be slow and controlled. 

Really try to feel your muscles contracting.

Focus on going to the end of your range of motion on all movements of the wrist. One wrist is supinating, flexing and ulnar deviating, while the other is pronating, extending and radial deviating.

When experiencing elbow pain, it seems logical to think that the pain is caused by movements of the elbow.  But often, this is not the case.  Pain felt in the inner and outer parts of the elbow as well as the sides, can all be a result of overuse or strain from wrist movements.

The 4 parts of the elbow and the 6 wrist movements are:

When creating a program for active recovery of tendonitis, epicondylitis, or other minor tendon/muscle injuries, it's essential to prioritize safety and effectiveness. Here's a general guideline for how you can use your Twisty, based on scientific literature and clinical practice:

Frequency:

• 3-5 times a week: Depending on the severity of the condition and your response to the exercises, starting with 3 times a week and progressing to 5 times a week can be beneficial. It allows the tendon to adapt to the load gradually.

Sets:

• 2-4 sets: For rehabilitation purposes, multiple sets can help ensure that the tendon receives adequate stimulus without being overloaded. Starting with 2 sets and progressing to 3 or 4 sets over time can be effective.

Repetitions:

• 10-15 repetitions: This range is often recommended for tendon rehabilitation. The focus should be on slow, controlled movements, especially during the eccentric (lengthening) phase of the exercise.

Rest:

• 1-2 minutes between sets: This allows for adequate recovery between sets and ensures that the exercises can be performed with proper technique.

Progression:

• Gradual: As the tendon starts to heal and adapt, sets, reps and frequency can be gradually increased. However, any progression should be based on your body’s response to the exercises and the absence of pain.

It's essential to note that these are general guidelines, and individual needs can vary. Monitoring pain and discomfort is crucial. If pain increases or if there's any adverse reaction to the exercises, it's essential to adjust the program or consult with a healthcare professional.

Lastly, always consult with a physical therapist or another qualified healthcare professional when designing a rehabilitation program. They can provide personalised recommendations based on the individual's specific condition and needs.

The Twisty works ALL wrist movements, which can be the cause of elbow pain. But elbow pain can also be a result of hand movement such as the commonly overlooked finger extension or flexion. Your elbow pain could be cause by one or a combination of these movements.

For elbow pain on the outer side of the elbow, such as tennis elbow, or the outer side of the wrist, our Spreaders are the perfect companion for the Twisty to make sure you address all possibilities for your soft tissue injury.

For elbow pain on the inner side of the elbow, such as golfers elbow or pain on the inner wrist, accompanying your Twisty with a Grippa’ will cover all bases.

As always, please consult with a medical professional if you are experiencing pain or restricted movement prior to using our products.