Exercise is Therapy.
Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer
Golfer’s elbow also known as medial epicondylitis (inflammation of the wrist flexor tendon), can be managed by simple rehabilitation exercises and at home pain management.
For an acute condition of elbow pain, I recommend to first decrease the swelling, decrease the pain, decrease redness by cryotherapy (ice). Specifically, use the ice massage technique using ice cubes or ice in a dixie cup or styrofoam cup. You need to apply the ice directly to the painful area but moving it around in a circular motion as if you’re massing that area.
The ice massage technique have been proven to be very effective for this type of injury where the painful area is on the bony part of the elbow (body). A lot of my clients have been happy with the result of the ice massage for their injury to have decrease pain and swelling to the injured area. Using the ice pack is ok but it may not reach the painful area due to bony parts of the elbow, however, if this is all you have, you can try your best to position the ice pack around the medial elbow.
For individuals that have been experiencing pain on the elbow possibly from repetitive motion at work for example will need to rehabilitate the elbow/forearm muscles to restore strength by introducing wrists, elbow and hand exercises. Also, the muscles at this stage of the injury will be stiff and sore that applying heat will help loosen the muscles to prepare for rehab exercises.
Overtime, one of the most important strength that you need to restore is the grip strength. You can work on your grip strength by using stress balls, hand puddy or finger webbing. Complete grip exercises 3 sets of 20 repetitions.
Other exercises are to strengthen the forearm muscles because these muscles and muscle tendon is attached to the elbow. Use light weight from 5lbs – 10lbs depending on your fitness level. Lighter weight is better to start with and then increase from there. Complete these exercises 3 sets of 10 repetitions.
Another exercises to restore the forearm strength is the elbow supination and pronation (rotating the forearms) using a hammer. Perfect weight to control the rotation of the forearm on the fixed elbow. 3 sets of 10 repetitions are recommended.
Elbow strap helps temporarily to decrease pain during work and sports activity. You can get this strap at a medical store like innovative medical supplies, liberty athletic + medical supplies, diamond athletics which ever store is near your area.
IN CLINIC CARE
If you seek Athletic Therapy at Insahyu Training + Therapy, expect to feel better and understand how to take care of your elbow pain. There are other modalities that we use in clinic care like, ultrasound to apply deep heating into the injured area, apply heat and most importantly, hands on massage to reduce residual swelling and to help stiff muscles return to its proper alignment. Aside from in clinic care mentioned, you will have home program just like the above rehab tips and more. We also apply rock tape/kinesio tape on the elbow to help with activities for the next couple of days.
I hope this rehab and exercise tips helped you aid your aching elbow. If at home pain management does not help, come and see us at our clinic located at 250 Saulteaux Crescent near Boeing and MacDon industries. Call or text Melanie at 204-999-0933 or email us for appointment at firstname.lastname@example.org
Train hard, Recover faster.