Are you tired of elbow pain holding you back? Here is our guide to beating elbow pain for good!
- Cultivate Recovery
- Sep 25, 2024
- 2 min read
Elbow injuries, such as tennis elbow and golfer’s elbow, are increasingly common, especially among those involved in repetitive motion activities like golf, tennis, and CrossFit. Effective rehabilitation requires a comprehensive and staged approach to ensure a successful return to everyday activities and sports.
The Elbow Injury Surge: Understanding the Risks
People engaged in repetitive activities like Crossfit, tennis, and golf often experience elbow injuries due to the stress these motions place on their joints.
Common Elbow Injuries include:
Golfer’s Elbow (Medial Epicondyle Tendinopathy): Stress on the medial collateral ligament due to repetitive valgus stress.
Tennis Elbow (Lateral Epicondyle Tendinopathy): Repetitive stress affecting the lateral side of the elbow.
Olecranon Bursitis and Stress Fractures: Due to repetitive impact of stress on the elbow joint.
Effective Rehabilitation: A Structured Approach
A well-designed rehabilitation program is crucial for anyone recovering from elbow injuries. Here is a five-step recovery plan to prepare individuals for a safe return to their activities:
1. Reduce Pain: First decrease pain, avoid activities that exacerbate the pain
2. Initial Strength Training: Focus on isometric and slow resistance exercises to rebuild strength.
3. Functional Strength Building: Progress to exercises that mimic specific movements relevant to the person's activities.
4. Plyometrics: Incorporate explosive movements to develop the stretch-shortening cycle.
5. Activity-Specific Drills: Reintroduce activities specific to the person's sport or routine to ensure readiness for full return.
Before complete recovery, it’s essential to integrate exercises involving compound movements to enhance overall body coordination and performance. Addressing the root cause of the injury, improving tissue capacity, and reducing excessive loading during early rehab phases are also crucial.
Holistic Approach to Elbow Rehabilitation
In addition to focusing on the elbow, it’s vital to address other body regions such as the shoulder, wrist, thoracic spine, and hips, which play significant roles in overall recovery. Improving technique, ensuring adequate rest, and managing sleep and nutrition are critical factors in the rehabilitation process.
Conclusion
Elbow injuries are on the rise due to repetitive stress from various activities. A structured and comprehensive rehab program, focusing on both the injured area and overall body health, is essential for a successful return to activity. By addressing the root cause and improving tissue capacity, individuals can achieve better outcomes and reduce the risk of re-injury.
Reach out to one of our osteopaths or physiotherapist's here at cultivate if you need guidance in your rehab.
We also have targeted spot cryotherapy that will help in minimising your elbow pain
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