Climbers Elbow | Golfer's Elbow | What they don't tell you | PhysioEvangelist
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- Опубликовано: 19 окт 2020
- Video Credit: Logan Paul
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Golfers elbow/ climbers elbow
What is it
Golfers elbow or climbers elbow is traditionally called medial epicondylitis, (itis) referring to inflammation of the tendon. However recent research has shown that it is not actually due to inflammation, but an overload of the tendon, causing tendinopathy.
The patient would normally complain of pain on the inside of their elbow. Reproduced pain in wrist flexion, gripping, and pronation (turning the hand palm down)
Pain and stiffness is usually present in the morning, while movement of the joint throughout the day makes it feel less and less stiff.
The Cause is usually overload of the wrist flexor tendons. There are 6 wrist flexor muscles that originate from a common wrist flexor tendon. These muscles help you grip, pronate your wrist and flex your elbow, wrist and fingers. This tendon gets painful when you have overloaded it. Overloading means you have applied more force on the tendon than it is capable of handling.
To figure out how you might have overloaded your tendon
Let's look at the tendinopathy continuum.
This is your normal tendon. Everyone's normal tendon is different. It is what you are used to.
For a normal tendon, you give it a load or force, gradually, it adapts to it and it gets stronger.
However, if you put too much load on the tendon too quickly, it goes through the different stages of tendinopathy. First stage is the reactive tendon, where the tendon thickens and stiffens up trying to cope with the new excessive load. If the excessive load on the tendon is not reduced or modified, then the tendon goes into the second stage, tendon dysrepair. Here the tendon gets slightly inflamed, stiff and painful. This can be reversed and healed by modifying the load that is put on the tendon. To get it back to a normal tendon, you need to reduce the load accordingly. It might be to reduce intensity or duration of the activity. But NOT fully stop, modify.
Your tendon will also adapt to a reduction in load. If you give your tendon a drastic decrease in load, it goes into a shielded tendon stage. For example, you take a long break for whatever reason. And then when you get back into the activity, you go straight back into your normal routine. Your tendon is not used to that amount of load anymore, and goes straight to tendinopathy. Again, this is reversed by a modified and gradual increase, or decrease in load.
Another possibility for you is that you did something out of the ordinary, maybe you tried a different move, maybe you tried a different climbing style or golf swing technique. Either way it boils down to, you gave your tendon too much load too quickly, and now we need to modify the load.
Treatment
Would be, you guessed it, a modification of load.
If you are waking up with stiffness and pain. Ice it and give the muscle bulk a massage to loosen it up.
At every meal, I want you to give your tendon some load. Push your palm against the bottom of the table, with your elbow flexed. Then slowly apply pressure on the tip of your fingers, flexing your wrist. The first few days will just be a light press, subsequent days you can increase pressure as appropriate. But the key is do this outside of pain, if you feel pain, stop and decrease the load or pressure.
Use a pull up bar or a hang board, or anything similar, I want you to just hold it. For the first 2 days, it will just be slightly bending your legs to increase load on your wrist flexors, subsequent days you can add more and more, but again, outside of pain.
Summary. First Ice and massage for morning stiffness. 2nd, At every meal, apply a light load on the wrist flexors on the bottom of the table. 3rd, Hold a bar with a slight load on grip strength. Intensity of each exercise will vary depending on the load that your tendon can handle. Start as light as possible then increase as the days go by. KEY is to do these outside of pain! Once you start to feel pain, you know you need less load, try it each day, push it to the limit just before you feel pain.
I would also recommend recording how much load you applied. To measure load, you can use a scale of 1 to 10. Record down, for example, day 1 i applied a pressure of 1 and it didnt hurt. Tomorrow I can try a pressure of 2 out of 10. Dont jump to 3 just because 1 out of 10 didnt hurt. Gradual you dick head
You're awesome! Love your commentary "it's all the same thing, you messed up your elbow and now it hurts!"
Very useful info. Tq
That's incredible home care for wrist therapy.
Will you be so kind & do a video on hip replacement, osteoporosis and osteoarthritis throughout the body, bone spurs in both feet. Thank you in advance for any help this will be extremely appreciated.
Hey! I'll put that on the list! Thanks for your feedback and requests 😂 I really appreciate it
This was needed
Clev!!!!!!!!!
@@physioevangelist heeeeyy loving the videos
The best advice for climbers💪🏻💪🏻 I’m going to start flexing at the dinner table😝
😂😂😂 exactly
Do you have any recommendations for Tendonitis or Tennis elbow?
Man this was really helpful to help me understand why overoading is not good but why resting for a while and going at it with the same intensity was also not good. The under table exercise feels like it hits the tendons right in the spot! I also had to replay this part a few times to make sure I heard you correctly 🤣 5:44
Could you please give a similar video for the "opposite side" ( opposite to medial tendinopathy) of this elbow pain.
Thank you.
Opposite to medial would be lateral haha!! I will get to that soon!
I injured my wrist while i was doing a military press i was lifting the barbell and when i finished i went to re rack it and put it there and then suddenly i dropped the barbell which cause me a tfcc or ulnar sided injury so the day after my wrist was okay but when i tried to do some biceps curls the moment when it twist i feel some pain there so i went to a specialist and he gave me a banded wrist thing i wore it for 3 weeks then everthing was okay butt when i try to biceps curl again i feel some discomfort or pain there and i lost my mobility and since then i went to the same doxtor and we did some stretches and mobility work things followed by a massage there and i am okay now but still losing mobility when i try to curl thing.. Sorry for my english but what do you recommend for me?
Niceee 💯💯
😁😁😁
Thanks for this. I will try it. Had golfer's elbows and tfcc during climbing. Didn't know I could proactively do something about them.
Laughed from the jokes subbed for the knowledge
I don't suppose it's the same treatment plan for pain on the outside of the elbow? (Im not a climber or golfer, maybe its from my body weight training)
WOW
wow right back at ya. thanks for watching!