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Post by benfisher on Jun 14, 2005 16:01:56 GMT 1
i have been told by my doc that i have got Tendonitis in my elbow i was just wondering if any throwers would recomend any specific excerices i can do or should i just rest it and if so for how long cheers Ben
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Post by Administrator on Jun 14, 2005 17:11:35 GMT 1
I think to do any kind of rehab you need to know whether you have lateral epicondylitis (tennis elbow) or medial epicondylitis (golfers elbow). Presumably you have the second which would be a pain on the inside of the arm as opposed to on the outside and the advice below is more geared towards that.
The main points to remember are as follows:
1. Don't do the action that hurts the elbow. A lot of the pain for golfers elbow is caused by an extension of the arm (i.e. straightening) at the same time as roatation occurs at the elbow joint. Throwing the jav is one way this is done, hitting a golf ball is another and things as simple as screwing a nail with a screw driver can also give the same effect. Try and avoid doing anything like this.
2. One of the things I found most beneficial is to try and stretch the forearm muscles, almost exclusively on the inside of the arm. If the muscle is tense then there is more pressure on the tendon, if you can manage to relax the muscle it will not pull so tightly on the tendon.
3. Use ibuprofen for anti-inflamation and try and ice the sore area regularly. It may be boring but it certainly helps.
4. When you start to train again, see how you get on with wearing some support on your forearm. You can by bands for about a fiver that sit on the arm just below the elbow. This helps to take the pressure away from the tendon. I'd be careful with this one though, use it if it feels comfartable, you may find for easy throwing its fine but for throwing jabs with some force it is uncomfartable.
I don't think you can really put a time on the recovery, it depends how bad the tendonitis is. Good news is it may only take a few weeks to get back on track but remember that every time you get pain in there to stop as it will only get worse!
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Post by Administrator on Jun 14, 2005 17:15:24 GMT 1
In terms of exercises, try and strenghten the forearms with curls and extensions at the wrist with very light barbells. Always try and get as full a range of motion as you can and remember to stretch the muscles well, don't make them tighter as you could make the injury worse. Don't do things like this until you are pain free though. Simple hand grips can also help to build up the forearm plus you can just use them wherever you are not just in the gym.
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Post by JB on Jun 14, 2005 21:15:16 GMT 1
some advice i found very helpfull with a similar problem last year was to start doing specific light dumbell exersizes to strenghten the pathways of the nerves and help align the muscles (this is after the problem has gone away, in order to try and prevent it returning. I got the advice from my physio and doing that combined with keeping the arm as high as possible during the throw definatly helped as ive had no reaccurrance so far.
basically using light weights you do 3 sets of ten bicep curls followed by 10 tricep curls.
the first set of bicep curls is in the standard position. the second set is with the hand sideways so the weights of the bell are above and below the hand. and the third set is with hand facing down, this is hard to curl but the weight is light. follow this with a set of standard tricep curls with the arm above the head.
all the curls should be slow and controlled and a LIGHT weight this is not to gain huge guns !
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Post by benfisher on Jun 15, 2005 15:39:58 GMT 1
thank you for the quick replys. i will give it a shot and hopefully i will be back on track sooner rather than later
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willow
Nieland
success only ever comes before work in the dictionary
Posts: 34
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Post by willow on Jun 16, 2006 23:09:52 GMT 1
what about tendonitus in the lower leg/ankle? feels like shin splints, but on the side of my leg - can't be too sure how i did it, or if it is tendonitus, but would love to get rid of it!
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Post by Patience on Jun 17, 2006 0:01:47 GMT 1
Willow, when you say the side of your leg, could you be a wee bit more specific? Inside, outside, top, bottom, at the achilles? I've been lucky and never had shin splints, but the people I do know who have it say it feels like there are little bits og glass grating inside you leg. That must hurt.
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willow
Nieland
success only ever comes before work in the dictionary
Posts: 34
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Post by willow on Jun 17, 2006 0:34:43 GMT 1
yeah, does hurt! outside from about 5cm down from my knee, to the top of my ankle, its not achilles tho. Its like shin splints, except this feeling, is like the bone is rubbing against a piece of wood that's giving me splinters, it feels like the bone is restricted in its placement, and wants to pop out of the outside of my leg!
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Post by Big C on Jun 17, 2006 12:40:36 GMT 1
OK, might be treading on a few toes here but heres a sports therapy opinion - sorry i couldn't get it earlier.
1- ICE ICE ICE - 10-12 mins on the area every hour or as often as you can manage. 2- Don't strengthen until it is there is no tendonitis.
tendonitis is the inflammation of the tendon/sheath. Usually occurs doing motions that you're not used to. However, when the tendon inflames, it causes more friction, that causes more inflammation, that causes more friction, that causes more inflamation... etc etc etc
This cycle needs to be broken.
Ice calms down the inflammation and still needs to be done till around 2-3 weeks after pain has subsided because even though theres no pain, there will see be residual inflammation.
Also stick to the ibuprofen and stretching(to relieve tension on the tendon) but don't strengthen until 2-3 after pain has gone or you'll bring the cycle back.
The one thing that is guaranteed to keep the problem around is being too eager!
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