Golfers/Tennis Elbow
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@pakman one exercise I saw was to hold a plate (as in 5, 10 or 20kg one, not a dinner plate) using your grip (so not ones with a hand holds) and then twist your hands in and out, need to control it otherwise if you over extend one way it can hurt
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with my limited activity in the past 2 weeks I had hoped it might be the break I needed for these to settle...but TBH it is amazing how much normal things I do I can feel the slight discomfort.
I do wonder if my dodgy right shoulder is part of the problem for my right arm, which is the one with both tennis and golfers elbow...
Been doing plenty of stretching and other exercises I seen for them, compression sleeve, heat packs, deep heat, arnica, ibruprofen etc
I hope it'll just eventually go away...some days it feels like it has, then I move wrong and its there again.
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@taniwharugby said in Golfers/Tennis Elbow:
with my limited activity in the past 2 weeks I had hoped it might be the break I needed for these to settle...but TBH it is amazing how much normal things I do I can feel the slight discomfort.
I do wonder if my dodgy right shoulder is part of the problem for my right arm, which is the one with both tennis and golfers elbow...
Been doing plenty of stretching and other exercises I seen for them, compression sleeve, heat packs, deep heat, arnica, ibruprofen etc
I hope it'll just eventually go away...some days it feels like it has, then I move wrong and its there again.
That sucks Mate. In my experience it's an injury that seems there to stay and then just disappears for no apparent reason. Hopefully just keep on doing what you're doing and you'll wake up one day without it.
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@catogrande do you have one?
Just looking at them, and the resistance weights dont seem alot, with the max one being 11.3kg vs the next down at 6.8kg...
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@taniwharugby said in Golfers/Tennis Elbow:
@catogrande do you have one?
Just looking at them, and the resistance weights dont seem alot, with the max one being 11.3kg vs the next down at 6.8kg...
Yes I do. The green one. For golfers/tennis elbow it is some exercises twisting the thing, slightly different motions and hand positions for each ailment. It’s not that time consuming, 5 minutes at most, 4 times a day (from memory). The results were so much better than any physio I’ve had.
Edit: because you’re using the torsion and it is basically hitting minor muscles you don’t need a lot of resistance.
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@catogrande cheers, due to being in lockdown, I just ordered one haha!
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@taniwharugby good luck with it mate and I hope you have as much success as I did. Be sure to watch the instructional videos to get the most benefit.
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Hadn’t spotted this post before but I had bad tennis elbow about 5 years ago, maybe longer. I recall I had it for quite some time and really couldn’t get on top of it.
Tried quite a bit of stuff but ended up getting acupuncture which sorted it pretty quickly
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Isometric holds (wrist in neutral with weight in hand) if they are pain free. Then move to eccentric phase only once you build that up with no more than a 2/10 pain threshold then increase weight once. Then progress to normal wrist extension/flexion with controlled tempo.
Load management is next. Usually caused by a big spike in activity eg weight, frequency of work out/area worked, change in grip or introduction of a new activity. Called tennis elbow as often would come after a change to grip size or massive increase in hitting load.
Slowly increase load keeping less than 1-2/10 where possible.
Don't worry about stretching.
Can use a tennis elbow brace which can help with pain management in the interim. -
@magpie_in_aus yeah generally there is no pain at all, more discomfort, maybe 2/10 with some activities, upto 4/10 if I move sharply the wrong way...as above, just more frustrating than anything.
For the holds, what do you mean by neutral: palm facing toward my leg, assume you mean holding a weight at my side while standing?
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@taniwharugby Can vary the position. Start with elbow bent at 90 degrees by your side, palm facing downwards. If that's ok then progress to wrist in extension.
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@taniwharugby sorry neutral as in not flexed or extended. If you google search wrist neutral it should give you an idea
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@catogrande funny I forgot I had ordered the band, then today I get an email saying I had been refunded!
Was down at Rebel Sport and they had this one, so despite being endorsed by George Gregan, I bought one.
The odd thing is, what I read and then speak to people about tennis elbow, they often say how sore thiers gets, mine, would usually be between a 2-4 / 10 pain threshold, as I said, is just niggly and frustrating.
Been doing different things for forearms and I might go for days and think shit it's better, then i move wrong and 4/10 pain and its back....
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That looks like it should work. Don’t forget to watch the Thera Band instructional vids though.
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@taniwharugby said in Golfers/Tennis Elbow:
@mn5 the fern has everything!!
….and to think my mrs ( and the one before her….and the one before her ) tells me I’m wasting my time talking to other sad blokes on the inter web……
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@taniwharugby said in Golfers/Tennis Elbow:
@mn5 fitness, wine, beer, Whiskey, movies, TV, parenting, cooking, hotties, conspiracies, music, memes, books, politics, guns, strippers...where else can you get all that?
Oh and some rugby!
You forgot cricket and boxing but I’ll forgive you.