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#howtofixelbowpain #golfer'selbowtreatment #golfelbowexercises
Relevant links
1. Why is Golfer's elbow called Golfer's elbow? (because it occurs to golfers more than others? that's not the answer!)
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Guidelines (massage and exercises) – this is just a guideline so please do it at your own pace – you know your body best. Listen to your body!
1. Muscle massage 30-60seconds as frequent as you can(once you get used to it you can push quite hard to get rid of possible knots)
2. Eccentric exercises (Start with 2sets x 5reps and slowly build up to 3sets x 15reps twice a day)
Once you get to the aim, you can do exercises a bit faster and stronger so that your tendons can work harder. Start with low weights like 1-2kg and then slowly increase. Next level would be weight/plyometrics training.
Precautions
1. below 4/10 pain is ok with exercises but you should not have any new or increased pain during/after exercises and following morning (Always monitor your pain after exercises as tendons talk to you 24 hours later). For example, you have increased the eccentrics from 2sets x 10reps to 3sets x 15rep with an increased pain in the following day. Then you should go back to 2 sets x 10reps or less for a couple of days with frequent ice(5-10minutes every 2-3 hours) on the irritated tendon, frequent massages on relevant muscles. After that maybe try 3 sets x 8 reps instead and then 10-15 reps
2. Progress slowly. Many people want to recover faster so exercise a lot, which can irritate their tendons even more and it may take several weeks to settle. Be aware tendon injuries can sometimes take longer than bone healing so please be patient..
Tendon Rehab normally takes at least about 12 weeks. According to research, it takes 4-6 weeks until the pain settles down if you have done exercises correctly. If you play sports, you need to do extra training including weight, speed, power and sports-specific plyometrics before getting back to sports. Even if you are back to sports, resume 20-30% of your normal training level and slowly increase by 5-10% every week or so. Even if you don’t play any sports or any injuries, it’s good to do these simple exercises 2-3 times a week anyway!
References
Bohm, S., Mersmann, F., & Arampatzis, A. (2015). Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports medicine-open, 1(1), 7.
Cook, J. L., Rio, E., Purdam, C. R., & Docking, S. I. (2016). Revisiting the continuum model of tendon pathology: what is its merit in clinical practice and research?. Br J Sports Med, 50(19), 1187-1191.
Docking, S. I., and J. Cook. "Pathological tendons maintain sufficient aligned fibrillar structure on ultrasound tissue characterization (UTC)." Scandinavian journal of medicine & science in sports 26, no. 6 (2016): 675-683.
Beyer, R., Kongsgaard, M., Hougs Kjær, B., Øhlenschlæger, T., Kjær, M., & Magnusson, S. P. (2015). Heavy slow resistance versus eccentric training as treatment for Achilles tendinopathy: a randomized controlled trial. The American journal of sports medicine, 43(7), 1704-1711.
Witvrouw, E., Mahieu, N., Roosen, P., & McNair, P. (2007). The role of stretching in tendon injuries. British journal of sports medicine, 41(4), 224-226.
