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Golfers elbow could also be coming from a myriad of things (nerve, ligament, muscle tendon, referral from elsewhere, etc.), and a thorough assessment - particularly from a professional who understands how the dynamics at the elbow can be dictated by the dynamics of the shoulder blade on the rib cage, and how hip and pelvic dynamics also play a role in shoulder and subsequent elbow function) - is required to fully identify the “why” behind what structures are irritated on the inside of your elbow

There is a rotational component to every human movement. Oftentimes, discomfort in an elbow (whether it’s from normal bicep curls, hammer curls, cross-bodied curls, reverse curls, whatever it may be) from a seemingly sagittal plane motion (flex/extend), is a byproduct of compensatory rotation that is occurring at the elbow to make up for an inability for the normal rotation that needs to occur at the shoulder complex (shoulder/shoulder blade on rib cage). We need to first understand how the upper arm, forearm, and wrist/hand orient themselves around their foundation; and, how the movement (or limited movement) at the scapulothoracic joint (scapula on rib cage) dictates the orientation/movement/compensatory movement through the rest of the arm. Once we identify what doesn’t move well at the foundation of the rib cage/shoulder blade and we fix that, then your elbow pain from hammer curls will be a non-issue.

My advice is go get assessed by a professional so that they can figure out exactly what is causing the ulnar sided pain (is it muscle/bone/tendon/ligament/joint/nerve/combination of the above), and then hopefully they can figure out why. This is the only way to get the most targeted treatment (the exercise(s) in question) for your issue. Cookie-cutter approaches don’t work for a reason; so, truly if I were to give you a cookie-cutter answer (everyone with ulnar sided pain benefits from these exercises), I’d be doing you a disservice.

Oftentimes, the radial nerve gets compressed on the outside of the elbow where it runs through the supinator muscle. Because muscles have particular lengths that they exist between for optimal function, and because the orientation of the wrist, forearm, and upper arm are dependent on the orientation of the foundation on which they rest - the scapula and its relationship to the rib cage - if the foundational components are poorly functioning/malpositioned, your brain will find compensatory positions through the rest of the arm to help you accomplish tasks. This can then position the forearm such that the supinator is now excessively short or long, which can compress the radial nerve that runs through it Additionally, most human movement is expressed through varied ranges of rotation, and if your larger rotators (shoulder) can’t rotate like it should, the excessive rotation will occur through muscles that turn a forearm, subsequently overusing the supinator as well to help you accomplish your desired tasks, but eventually causing your symptoms. Your best bet is to get assessed by a professional to help identify what the root cause of your elbow pain truly is.

@@lpi_physicaltherapy thank you, i appreciate your help

Yes. A professional would need to identify if the elbow, tricep, and shoulder blade pain are related. There are particular nerves that exit the neck that contribute to sensations to all of those areas, but there are also a handful of other structures (muscle related pain, joint related pain, referred pain from neighboring structures, etc) that need to be considered and systematically ruled in/out in order for you to identify the root cause of all of your pain to then provide the most specific treatment to get you well.

The best way to go would be to go get assessed by a professional, particularly someone who has managed a lot of ACL reconstructions. If you’d like to discuss some options that we might be able to offer you in terms of assessment and treatment, feel free to check out our website here and schedule a call: www.lpiphysicaltherapy.com/acl-club

That depends on many things. We need to look at root causes, and why the foot ended up in that position that is now causing pain (is it the pelvis, right hip vs left, rib cage mechanics, the foot itself, etc?). Everything is connected. Fixing those issues, depending on severity, may have different time frames. Moreover, cuboid pain is often misdiagnosed anyhow, so getting assessed by a professional is our best answer to your question. The time it will take to treat your pain is dependent on 1) whether or not the professional treating you is solving for the right problem, and 2) how your unique brain and body responds to treatment

@@lpi_physicaltherapy ohh ok tq very much dr.

Inside elbow pain could be a number of things, whether a tendon issue from the forearm attempting to over-rotate a forearm because of decreased shoulder mobility from improper shoulder blade-rib cage dynamics; or, could be from a nerve being impinged anywhere from the neck down to the forearm; or, could be a joint related issue, likely also secondary to a poor relationship between the upper arm and forearm secondary to the poor relationship of their foundation (shoulder blade on rib cage). A thorough assessment is needed to truly identify what’s going on so that you can treat the root cause

Thank you!

Hey @xXJade_AssassinXx, thanks for your question. Yes, there is certainly a way to improve your posture to decrease the excessive arch in your low back. It’s not that these postures are inherently bad; it’s only if we are unable to move out of these postures that then begin to over-stress particular areas of the body. Our body was made to be fluid, dynamic, and change shapes (change posture) often. But, in order for optimal results, you would do best finding someone who can assess you thoroughly, and someone who can understand how the low back arch is just a byproduct of what a pelvis/rib cage/head and neck are doing together. Different postures of the pelvis can drive the excessive arch in the low back, while the same is true above at the rib cage. Finding where the specific issues are in both and treating those things will get you optimal outcomes in decreasing the excessive arch in your low back. Simply doing posterior pelvic tilts will get you close to nowhere. This is what we’ve found in practice. Let us know if you have any other questions, and best of luck. If you’d like to chat more, let us know and we can set up a virtual consultation.

@@lpi_physicaltherapy Thanks so much!

Your traditional “Kegels” or pelvic floor contractions are good, but will only take you so far. Try adding in the kegel into exercises you already enjoy doing, like squats or hip bridges. Remember to time your kegel when you take a breath out to maximize the effectiveness of the pelvic floor muscles working together with your breath. For more specific exercises, check out our IG page!

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To gently allow them to bend slightly.

The days of COVID called for gloves and an empty room

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