01 03 03 05 07 09 11 13 15 17 19 21 23 25 28 29 INTRODUCTION NOTES INDEX APPLICATIONS AND SOLUTIONS THAT WILL ALLOW YOU TO PLAY BETTER, LONGER AND MORE OFTEN Elbow - Improve wrist range of motion and decreased elbow pain Shoulder - Improve shoulder range of motion and strength Neck - Improve neck range of motion and posture Mid Back - Improve posture with better torso and shoulder function Low Back - Improve core and spine function with decreased muscle tension Knee - Improve knee joint mechanics Hip - Improve glute control with better core stability and function Hamstring - Improve glute, hip and knee function with decreased hamstring tension Calf - Improve range of motion and function Foot - Improve balance and decreased pain Wrist - Improve wrist position Abdominal - Improve core muscle function DR. NICK MARTICHENKO BIO
INTRODUCTION Tennis i-strips are quick and easy to apply and great at alleviating Pain, decreasing Muscle Tension and eliminating Swelling. With this in mind we have created 12 applications to help Tennis Players play Better, Longer & More Often. The use of the 12 applications are explained in 3 different scenarios: When you are on court and in pain The performance improvements you can expect Helping with post match recovery The Science The way Tennis i-strips help alleviate pain and decrease muscle tension is through a mechanism you have intuitively taken advantage of your entire life called Sensory Gating. By rubbing a painful area or massaging a sore muscle, you neurologically decrease your perception of pain. This works because the nerves that pick up the rubbing on your skin are much bigger and faster then the ones that pick up the painful stimulus. The bigger, faster, nerves continuously send information back to the brain about the rubbing on your skin. This heightens the awareness of the skin and also blocks the information from the nearby small, slow nerves carrying the pain signals. Fully or partially blocking the pain signals before they get to the brain results in a significant decrease in the amount of pain felt and limits the reactive muscle tension that goes along with feeling pain. 01
INTRODUCTION Tennis i-strips Our Tennis i-strips are engineered and designed by SpiderTech kinesiology tape to be the same weight, thickness and elasticity as human skin. This was intentionally done to allow it to alleviate pain, decease muscle tension and swelling but wear light and not restrict range of motion. The thick perforated paper backing make it very easy to apply, ensuring effective and consistent use. The tin carry case allows you to throw the i-strips in your racquet bag and know that your very last i-strip is in the same condition as your first i-strip Applying i-strips Skin should be dry and clear of hair, creams or oils Tape takes 30min to 1hr to adhere properly Apply the tape with NO stretch Try not to touch the adhesive with your hand Rub the tape after applying it as the glue is activated by heat Tape is water resistant and can be worn while showering and bathing Removing the i-strips Remove after 5 days of use Do not remove when wet Stretch the skin under the tape and roll tape off Remove tape in the direction of hair growth. Typically away from the centre of your body, down arms and legs Remove tape If the skin becomes significantly itchy SPIDERTECH.COM/TENNIS 02
ELBOW The Elbow application is designed to help relieve the forearm tightness that causes Tennis and Golfers Elbow to occur. Allowing you to play tennis better, longer and more often. ON COURT PAIN Tennis elbow Golfers elbow Wrist Pain & Tightness PERFORMANCE IMPROVEMENTS Wrist Range of Motion POST MATCH RECOVERY Forearm Muscle Tension Wrist Tightness & Pain SPIDERTECH.COM/TENNIS 03
APPLICATION - INSTRUCTIONS Inside Strip Outside Strip 1 Snap the tape backing and peel off Section #1 1Snap the tape backing and peel off Section #1 2Place tape on inner side of elbow joint, with palm up and wrist pointed down 3Peel tape towards middle of palm, wrist 4Rub to activate tape 2Place tape on outside elbow joint, with palm and wrist pointed down 3Peel tape towards middle of back of hand 4Rub to activate SNAP STICK PLAY 04
SHOULDER The Shoulder Tennis Application helps your tennis game in many different ways. It improves shoulder and mid back mechanics, maximizes rotation, treats common rotator cuff injuries and heightens shoulder positional awareness when you re working on technique. ON COURT PAIN Shoulder Joint Rotator Cuff AC joint PERFORMANCE IMPROVEMENTS Shoulder Range of Motion Shoulder Strength Shoulder Positional Awareness POST MATCH RECOVERY Shoulder Pain Rotator Cuff Tightness & Pain Neck Tightness SPIDERTECH.COM/TENNIS 05
APPLICATION - INSTRUCTIONS FRONT Strip 1 BACK Strip 2 the tape backing and peel off 1Snap section #1 1Pull arm horizontally across the body arm downward towards foot 2Flex and bend neck towards opposite shoulder 2Snap the tape backing and peel off section #1 section #1 just below shoulder joint, pointing up towards head 3Place backing towards head and lay the 4Peel tape over the center of the shoulder, without stretching the tape. 3Place section 1 between shoulder and arm pit, pointing perpendicular to spine 5Rub to activate 4Lay tape towards the bottom half of the shoulder blade. Rub to active SNAP STICK PLAY 06
NECK The Neck Tennis Application can be the difference between injury and good health. It helps relieve tight neck muscles, improves range of motion and allows you continue competing hard on the court. ON COURT PAIN Neck Muscle Tightness Headaches Shoulder Pain PERFORMANCE IMPROVEMENTS Neck Range of Motion Better Posture Spine Function POST MATCH RECOVERY Neck Muscle Tightness Headaches Shoulder Tightness Mid Back Tightness SPIDERTECH.COM/TENNIS 07
APPLICATION - INSTRUCTIONS Left - Strip 1 Right - Strip 2 1Lean neck towards Right shoulder neck towards 1Lean Left shoulder the tape backing and peel 2Snap off section #1 the tape backing and 2Snap peel off section #1 section at the center of neck with tape pointing down towards 3Place left shoulder section at the center of neck with tape pointing 3Place down towards right shoulder 4 Peel the tape backing towards left shoulder without stretching the tape the tape backing towards 4Peel right shoulder without stretching the tape SNAP STICK PLAY 08 5Rub to activate 5Rub to activate
MID BACK The Mid Back Tennis Application allows you to stand up straight and improve your rounded back position. It helps with torso and shoulder range of motion and function, postural awareness and can treat common causes of neck, shoulder and low back pain. ON COURT PAIN Mid Back Ribs Neck Low Back Shoulders PERFORMANCE IMPROVEMENTS Torso Rotation Core Muscle Function Shoulder Range of Motion Shoulder Function POST MATCH RECOVERY Mid Back Tightness & Pain Rib Pain Neck Tightness & Pain Low Back Tightness & Pain Shoulder Tightness & Pain Headaches SPIDERTECH.COM/TENNIS 09
APPLICATION - INSTRUCTIONS 1Fold arms over chest 2Break the tape backing at the middle of the strip, and peel both sides back slightly 3Place the tape, running left to right, centered over spine, between shoulder blades 4Drop arms and stand in anatomical position with back straight and hands rotated forward 5Peel tape towards each arm and place on skin, one side at a time. 6Rub tape to activate SNAP STICK PLAY 10
LOW BACK The Low Back Tennis Application can be the difference between winning or loosing your match and being able to get out of bed the next day. It keeps your back supple and strong, improves core muscle function for better support and decreases back fatigue. ON COURT PAIN Low Back Hips PERFORMANCE IMPROVEMENTS Core Strength & Function Torso Rotation Hip Function POST MATCH RECOVERY Low Back Pain & Tightness SPIDERTECH.COM/TENNIS 11
APPLICATION - INSTRUCTIONS 1Snap the tape backing and peel off section #1 2Bend forward from your hips and flex your low back forward 3Place the tape at the bottom of your back (to the Left of spine), pointing up 4Peel the tape backing towards your head. Apply without stretch 5Rub to activate 6Repeat for right side of spine SNAP STICK PLAY 12
KNEE The Knee Tennis Application allows you to play more and practice longer without pain. It is easy to self apply and treats many common causes of knee pain. ON COURT PAIN Knee Joint Quadriceps Tightness Patella Tendon Growing Pains PERFORMANCE IMPROVEMENTS Knee Function & Mechanics Quadriceps Tightness Patella Tracking POST MATCH RECOVERY Knee Joint Pain Arthritis Quadriceps Tightness Growing Pains & Osgood-Schlatter s Patella Tendonitis Meniscus Irritation SPIDERTECH.COM/TENNIS 13
APPLICATION - INSTRUCTIONS Strip 1 Strip 2 1 1 Position Hips at 45 degree angle and Knee at 90 degree angle Snap the tape backing and peel off section #1 2Snap the tape backing and peel off section #1 3 Place the tape under the kneecap and peel off one side, and apply in a curve around the kneecap 2Place tape at the top of the kneecap, towards hips 3Peel backing section #2 towards hips, without stretching the tape 4Rub to activate tape 4Place tape on skin and rub to activate SNAP STICK PLAY 14
HIP The Hip Tennis Application has a wide range of benefits from improving hip range of motion, core function and treating common causes of hip and low back pain. ON COURT PAIN Hip Glute Muscles Tightness Low Back Sacroiliac Joint PERFORMANCE IMPROVEMENTS Glute Awareness & Function Core Strength & Function Hip Range of Motion POST MATCH RECOVERY Glute Tightness Hip Pain Bursitis SPIDERTECH.COM/TENNIS 15
APPLICATION - INSTRUCTIONS 1Position Hip at 90 degree angle 2Snap the tape backing and peel off section #1 3Place section at the top of the glute, with the tape pointing down towards your knee 4 Peel the tape backing towards your knee without stretching the tape 5Rub to activate SNAP STICK PLAY 16
HAMSTRING The Hamstring Tennis Application is great at relieving muscle tightness and cramping. It allows you to stay injury free and also recover quickly once an injury occurs. ON COURT PAIN Hamstring Tightness Low Back PERFORMANCE IMPROVEMENTS Glute Muscles Function Hip Stability Quickly Directional Changes Posterior Pelvic Tilt POST MATCH RECOVERY Hamstring Tightness Hamstring Cramping Low Back Pain SPIDERTECH.COM/TENNIS 17
APPLICATION - INSTRUCTIONS 1Bend forward to stretch out the leg 2Snap the tape backing and peel off section #1 3Place section at the top of the glute, with tape pointing down towards back of knee 4 Peel the tape backing towards back of knee without stretching the tape 5Rub to activate SNAP STICK PLAY 18
CALF The Calf Tennis Application is designed to improve your balance, stability and ankle motion. It will help you use your lower body more effectively during your groundstrokes and serve putting less stress on your body and allowing you to play better, longer and more often. ON COURT PAIN Calf Muscle Tightness Achilles Tendon Plantar Fasciitis Hamstring Tightness Low Back PERFORMANCE IMPROVEMENTS Ankle Dorsiflexion Balance Squat Depth Gait Mechanics POST MATCH RECOVERY Calf Tightness Calf Cramping Achilles Tendonitis SPIDERTECH.COM/TENNIS 19
APPLICATION - INSTRUCTIONS 1Snap the tape backing and 1peel off section #1 2Position body forward in Runner s Stance with toes pointed upwards. Place tape at bottom of calf, centered on Achilles tendon 3Peel tape backing towards the knee 4Lay tape on skin without stretching and rub tape to activate. SNAP STICK PLAY 20
FOOT The Foot Tennis Application is designed for recovery and conditioning off the court. It is great at relieving muscle and fascial pain and tightness, improving balance and increasing sensory input through the foot. ON COURT PAIN Not For On Court Use PERFORMANCE IMPROVEMENTS Balance Ankle Dorsiflexion POST MATCH RECOVERY Plantar Fasciitis Foot Tightness Calf Tightness Foot Pain SPIDERTECH.COM/TENNIS 21
APPLICATION - INSTRUCTIONS 1Snap the tape backing and peel off Section #1 2Extend the toes upwards towards your head 3Place tape just below toes and peel backing towards your heel 4Lay tape on arch and heel 5Relax foot and rub tape to activate SNAP STICK PLAY 22
WRIST The Wrist Tennis Application will help you make wrist pain a thing of the past. It supports the wrist preventing excessive wrist motion, clicking or grinding ON COURT PAIN Wrist Joint PERFORMANCE IMPROVEMENTS Normal Wrist Range of Motion POST MATCH RECOVERY Wrist Pain Excessive Wrist Range of Motion SPIDERTECH.COM/TENNIS 23
APPLICATION - INSTRUCTIONS (2 STRIPS) 1Snap the backing and peel off section #1 2Hold arm and wrist directly in front of you, with wrist straight 3Place the tape directly on the top of the wrist, with the strip pointing away from you 4Peel tape away from you and wind tape around wrist with approximately 1 (3cm) of stretch 5Repeat with second I-STRIP on top of base strip; using more stretch (2-3 ; 5-8cm) of the tape SNAP STICK PLAY 24
ABDOMINAL The Abdominal Tennis Application works great at decreasing muscle tightness after a tough serving match or practice. It also improves your core muscles position sense while on the court and in the gym. ON COURT PAIN Abdominal Tightness PERFORMANCE IMPROVEMENTS Core Muscles Strength & Function Spine Function POST MATCH RECOVERY Abdominal Pain Low Back Pain SPIDERTECH.COM/TENNIS 25
APPLICATION - INSTRUCTIONS 1Stand up straight, bent slightly back from waist 2Snap the tape backing and peel off section #1 3Place section at the base of stomach on left side of body 4Peel the tape backing towards chest and rub to activate 5Repeat for other side of stomach SNAP STICK PLAY 26
DR. NICK MARTICHENKO Nick is a Doctor of Chiropractic and Strength and Conditioning Coach. He is a member of Denis Shapovalov s Medical & Performance Team, has consulted with Tennis Canada s Junior Development Programs and worked at multiple ATP Tour events around the world. At home in Toronto he works with Tennis pros, high level juniors and competitive club players. He runs seminars and educates for SpiderTech kinesiology tape and with the help of great Coaches designed the protocols for i-strip Golf and Tennis. He works for Golf Ontario, has consulted for Golf Canada and sees patients & students privately at Peak Performance Golf in Vaughan ON, Canada Dr. Nick Martichenko Coach & Chiropractor www.drmartichenko.com SNAP STICK PLAY
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