Hey, I hope you had a great weekend.
The sun is shining and it is a beautiful Monday. I had a delightful walk this morning as I enjoyed the sun, fresh air and scenery.
Today, I’ll share with you some tips on how to get rid of your elbow pain.
In today’s video, I wanted to go through the 4 steps to elbow pain relief.
4 Steps to Elbow Pain Relief
CLICK HERE to watch the YouTube video.
I got Alix to demonstrate.
#1- Eliminate unnecessary stress on the elbows
If you are working out your upper body, gripping, rowing or any activity that involves using your elbows, decrease the stress on the elbow. If you decrease the unnecessary stress on the elbows, it allows the elbows to recover, heal and get rid of the elbow pain.
#2 – Do not use too much force
If you are doing rowing movements, you tend to overdo it and wear out your wrists. You are probably curling with the wrist, gripping hard and pulling with the biceps. You have to decrease the force and use as much force as you need in the hand. Do not over grip.
#3 – Utilize the shoulders
If we are doing heavy movements, we tend to use the hands, the wrist and the biceps a lot more. We should use the large muscles in the shoulders to do the movement.
When performing a rowing movement, your wrist is in neutral and we are focusing on pulling through with the elbows and focusing on the movement happening in the mid back, shoulders and lats. There isn’t a ton of curling movement and there isn’t a ton of biceps doing the work. The elbows are pulled back but the majority of the work is in the shoulders. If you suffer from elbow pain when rowing or doing any type of pulling movement, try to do the movement from the shoulders. Let your shoulders do the work.
#4 – Target trigger points in the elbow
You are going to bend the elbow and work your way through the outer part of the muscle then look for sensitive areas. When you find the sensitive area, you will press it. When it relaxes, move to the other one.
Ideally, look for at least 5 sensitive areas on the outer part of the elbow and on the inner part of the elbow. Do not look for like 10 or 20 because it is being a balancing act. We don’t want to irritate the tissue that leads to more pain.
So there you go, those are the 4 steps to relieve elbow pain.
If you want to learn how to effectively and safely eliminate your tennis elbow pain, then check out the Tennis Elbow Pain Solution program here:
Rick Kaselj, MS