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tendinopathy

Health

Elbow Pain? A Physios exercises…

• By

Elbow pain is often a result of a very common overuse injury that occurs in up to 3% of the population and is often a very frustrating injury. Luckily, there is an easy exercise regimen that takes 5 minutes a day that will help your elbow pain heal strong and fast.

This common over-use injury that leads to your elbow pain is Tennis Elbow, which is often called a number of things including lateral epicondylalgia, epicondylitis or lateral elbow pain. All you need to know, though, is that it is a tendinopathy is caused by repeated overload of the tendon which causes the fibres in the tendon to become dysfunctional, painful and weak.

For a more detailed explanation, see this Past post on the pathology, otherwise, read on for a quick and effective exercise regime to decrease your elbow pain and often resolve it within 12 weeks (which I know sounds like a long time, but really for overuse injuries such as this, this is great.).

How is elbow pain fixed? To get the tendon right again and rid you of this elbow pain, we need to get rid of the dysfunction in the tendon by specifically stretching and strengthening the tendon to help re-align the fibres and encourage it to heal strongly to prevent recurrence.

 

So here, is your 5-minute daily regime:

  1: Stretch it out

Elbow stretch

 

 

 

 

 

Hold this stretch once, for 30 seconds

2: Specific strengthening

elbow exercises         Elbow pain exercise

With your forearm fully supported, lift the weight up and down. Importantly do this nice and slow (about a 3-second count up and down).

Repeat for 3 sets of 12 reps

Start with a small or no weight and aim for no more than 3/10 pain in the elbow.

 

 

3. Stretch it out again

Elbow stretch

 

Done.

Do this regime 2 x daily for 12 weeks – even if the elbow pain is gone before that to ensure long-term results!

Key message for over-use injuries: Keep at it and don’t get frustrated.


neck pain, Shoulder pain, Upper limb

Scapula stabilising exercises – Beat shoulder pain for good.

• By

winging scapula shoulder bladeWhy does your shoulder pain not get better or keep coming back??  Scapula stability and control is often overlooked yet it is absolutely necessary for good shoulder function. Here we will increase shoulder girdle strength, stability and control to get rid of and minimise the chances of:

  • Rotator cuff impingement
  • Shoulder tendinopathy
  • Subacromial Bursitis
  • Neck pain and Headaches
  • And much more

Scapula Dyskinesia is a very very common response to shoulder pain and leads to ongoing, prolonged and frustrating shoulder pain. This is basically abnormal movement of your shoulder-blade. For more detail: Skapula dyskineia

Normal shoulder movement, strength, control and performance is fully dependent on the scapula – and not just movement but it’s stability as well. The scapula is the base that your arm works off and if you don’t have a stable base, you will be much more likely to have shoulder and neck pain – It would be like trying to walk in an earthquake!

Normally when you lift your arm, your shoulder blade rotates upwards as seen in the picture below. If your shoulder-blade doesn’t rotate – your shoulder gets jammed against it, leading to pain and tightness.

So given that Scapula Dyskinesia occurs in 68-100% of shoulder injuries, this is something that needs to be addressed in EVERY PERSON WITH SHOULDER PAIN. So below is your exercise regime to address this yourself at home or the gym.

1. Push-up Plus: skapual, serratus anterior strengthening exercises, physiotherapy, shoulder pain

keeping your body and arms straight, push your shoulders forward(body upwards and then control your shoulders back to the starting position).

Too easy? do a push up and add the press at the top of each push-up (this is the plus!)

2×12 reps (to start with!)and start on your knees if you need to.

 

2. Shoulder external rotation: shoulder ER

Remember to always keep your elbow into your side and at 90degress.

You can also do theses in side lying with a 1-2kg dumbell in your upper hand.

2 x 12reps, increase the stretch to progress.

 

 

3. Chariot Pull: chdariot pull

Keeping your arms straight and shoulder back and down, take your arms back untill they are level with your body.

2 x 12reps, increase the stretch to progress.

 

 

 

 

4. Thoracic Mobility: I have included this as if you have a stiff spine, your shoulder chariot pull, shoulder strengtheningblades are always going to be in a bad position, so it is important to address this so that you don’t get stuck at 95%!

Using either a full or preferably 1.2 foam roller (high density!) lie on it, placed below your shoulder blades as shown, bridge up and extend your arms overhead and then elbows down to your sides.

Tip: Keep your head up and chin tucked in.

spend 1-2minutes working on your spine.

Do these exercises two times daily (Ideally!) for 6 weeks for awesome shoulder stability and a pain-free shoulder.

http://bjsm.bmj.com/content/47/14/877.long

http://www.ncbi.nlm.nih.gov/pubmed/12670140

Also see:

Mobilise yourself

Beating neck pain and headaches

Please share and let me know how you get on.

 


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