Elbow Pain

This can be the most frustrating thing when you are training or working. It can not just be painful when playing golf, tennis, doing cleans, chin-up, dips, caring groceries, pouring back several pints of beer or drilling a whole in the ground of cement or even working on the computer for 10 plus hours. Whatever activity you are doing that requires some sort of grip involvement.

Story time:

Lately my workout partner and I have been training very hard for this strongman completion hosted by www.rainiercrossfit.com on Aug 2. As I am just training for this he is being superman and getting ready for a dance performance as well. Crazy idea, this is just over training in my opinion. But he is having a hell of a great time, so, go for it…..

But in turn all his wonderful joints are just screaming at him for rest (not happening anytime soon). In order to do this Strongman competition he need to be able to do cleans and do them well. So hence elbow pain has been getting in the way of him doing what he wants to do, powerfully.

So I had enough of my workout partner’s pain….
Since I have a long history working with a variety of athletes and most “normal” folk in rehab and training, I have also a strong back ground as a massage therapist.

If you are dealing with this very similar issue and it is bothering you, here are some suggestions of what you can do.
1. STOP! STOP! STOP!
Take care of yourself.

2. Get a massage. You have about 16 different muscles attached around the elbow joint (Bicep Brachii, Brachialis, Pronator teres, bicipital aponeurosis, Flexor carpi radialis, Palmaris logus, Flexor carpi ulnaris, Flexor digitorum superficialis, Flexor pollicis logus, Brachioradialis, Extendor carpi radialis logus, Triceps brachii, Anconeus, Extensor carpi radialis brevis, Extensor digitorum, Extenor carpi ulnaris). Getting a massage around the elbow joint can release the pressure one or more of the 16 muscles are experiencing.

3. Change your grip on the apparatus being used. Just a simple change in hand positioning can elevate the pain. And yet you will still need to address the symptom.
4. While lifting, use a thicker bar. This will have you use more surface of you hand and have all muscles work synergistic-ally.

5. Ice. Ice before and after your workouts in decrease inflammation and increase recovery.

6. Rest. Almost forgot, the most important thing you can do is rest. What is meant by this is active rest. This is not an excuse to sit our your “on the go ass” and do diddly. It is an opportunity to slow down and keep the blood flow moving. Do this by using light LIGHT weights accompanied by increased reps (15-20 reps 2-3 sets)

7. Drink FILTERED WATER. This will help with flushing out any of the toxins that have built up in the injured elbow

8. Have fun with learning more about your body.

9. Antistero anti inflammatory (wobenzym = http://arthritis- alternative.com/detail/Wobenzym-N.cfm). Break down harmful proteins that cause joint pain and slow recovery from injuries

10. REST

Pain gets in the way of your enjoyment of your work, training, relationship, and overall quality of life.

I encourage you to take care of all and any pain you do experience so you can increase your quality of life.

Thank you for reading.

Please send me your thought on this article


Ila Barlean- International Fitness and Nutrition Consultant: BBA Consulting, LLC
www.barleanbalance.com
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