How to Use an Elbow Brace Golfers Elbow Tennis Elbow Houston J Michael Bennett
Hello and welcome. My name is J. Michael Bennett. I’m an Orthopedic Sports Medicine Physician. I specialize in injuries of the shoulder, elbow, and knee. Welcome to the Whiteboard Series. Today, we’re going to talk a little bit about lateral and medial epicondylitis, also known as tennis elbow and golfer’s elbow. I just want to go over what exactly it is and the appropriate way to use a counterforce brace or the type of brace that you would need for any of those tendinitis. So, basically tennis elbow and golfer’s elbow occurs from repetitive use of.
The wrist or the elbow. If you’re looking at an elbow, right here, the bony anatomy, the lateral side, which is the outside area; this is where the common extensors that lift the wrist insert right here at the bone. So the muscles come up and insert right here to the lateral epicondyle. The medial side, which is the inside of the elbow; the flexors which allow you to flex the wrist insert right here at the medial bone. So what happens is with repetitive, forceful activities you irritate both of those insertion sites. Depending on your swing and what type of sport.
You’re playing is going to determine whether or not you’re going to have a medial epicondylitis on the inside or lateral epicondylitis on the outside. It’s usually due to repetitive, forceful flexing or repetitive forceful extension. I’ve seen medial epicondylitis or golfer’s elbow in tennis players as well usually if they’re going through with a forehand. We’ll see more tennis elbow when they’re going through with the backhands. So, that’s using more extensors and when they’re going with the forehand that’s using more.
Flexors. Golfers, typically in their swing, when they’re coming through they’re flexing their wrists sometimes and that irritates this inside aspect of the elbow. When it does become irritated, you get an inflammation. If it’s a long period of time, if it’s chronic, sometimes you can even get partial tears of this tendon. Many people have partial tears of this tendon and nine times out of ten this can be treated conservatively with conservative measures and non operative measures. One of those measures is to use appropriate bracing and.
The brace that we typically would recommend for these type of tendonitis’s is a counterforce brace. This is a counterforce brace. All that this is, is a circumferential brace made of neoprene that actually gives you a little bit of tension across the irritated area. The way you use a counterforce brace is you find the area that’s painful, if it’s the outside of the elbow or the inside of the elbow. Approximately one thumbs breadth below where it hurts you’re going to slide the brace. You’re going to slide it all the way up one finger.
Breadth or one thumbs’ breadth below where it’s irritated and then you’re going to wear it snuggly. You use this throughout the day, during your regular activities. Use it for a couple of weeks to see if you have an improvement in your symptoms. If it does help then that may be all you need to do; in addition to maybe taking an antiinflammatory. Now one thing that’s key is make sure you don’t have this too tight. If you have it too tight where you actually feel numbness or tingling in your.
Hands or you see some discoloration that means it’s too tight and you want to loosen it up a little bit. This is supposed to be comfortable. Just be aware of what you’re doing repetitively during the day; make sure you’re not repetitively using that wrist, or lifting that wrist, or flexing that wrist. Occasionally, you may want to pick up a wrist splint as well. That also helps immobilize the wrist and keeps you from using that wrist over and over again and irritating either side of those tendons. If you fail.
Increase Strength on Barbell Exercises ONE WRIST EXERCISE
What’s up, guys? Jeff Cavalier, AthleanX . Let’s face it; our wrists are often the overlooked element when it comes to a strength training program, but it’s the wrists that often undermine your ability to do well on those other exercises that you do place a high value on. Like deadlifts, benchpress, or sometimes people will even complain about the wrists be hurting them on a pushup. It doesn’t have to be that way, but it’s going to require that we change our mindset about the way we do train our wrist and forearms. We can do it really simply. We take a band here, and we anchor it to a pullup bar here.
Behind me â€“ which is what I have here in the squat rack setup. An empty bar, put the band around your writs, and then go ahead and reach for the bar. In this position here, we’ve got ourselves setup so there’s a strong force pulling me back up in that direction. If I let go of that bar here you’ll see where this is taking me. When we typically do our wrist and forearm strengthening, we usually move our wrists on a fixed forearm. Whether we’re moving it back, or moving it this direction, right? It doesn’t have to always do that. We talk about relative motion. These can still work the area here, but we.
Change around what moves and what stays fixed. If we keep the hand here fixed and not move our forearm, we’re still going to work our wrist and forearm, but in a much different way. You’re going to find as soon as you try this that it really tends to zero in all the focus right here on the wrist, helping it to become much stronger and much more stable when you go ahead and do your big lifts. What you do is, you have your hand here hooked â€“ again, that’s where it wants to go â€“ so with it here I’m just going to push against the resistance of the band in this direction, the same angle that the band is right here. Down and away from me. Down and away.
You could see right off the bat that yes, all the muscles in my forearm are working here, but I could really feel it centered right here around the wrist. I’m just pushing down and away. Again, the wrist kind of stays here, the hand is staying fixed, but the forearm is doing the movement. The forearm is going down that direction. All you do is rep out that way, pushing the forearm down and away from you. The wrist is just going along for the ride. We could do the same thing if we come this way â€“ again, now it’s underneath and now what we’re doing is we’re allowing ourselves to roll a little bit.
The forearm â€“ I’m just pushing down with the wrist. I’m actually pushing just against the band, right in that direction. I work on doing that. Again, you’ll find that you’re working your forearm, but at the same time you’re really strengthening your wrist. So much so that you can actually get in this position and hold it and try to hold it as long as you can. So what you’re doing is your strengthening your ability to maintain a solid wrist when you then go â€“ especially inaudible 0:02:50 because you’re sort of in a position where you’re going to be needing it here when you’re gripping a bar.
Again, go back this way, it pushes down, hold it, and strengthen your ability to maintain a solid wrist while you’re holding a bar. You take that back, you apply it to â€“ like I said in the beginning â€“ dead lifts, benchpress, any exercise â€“ even pushups. You’re still going to have to maintain a solid wrist position here. A lot of people do them in neutral grip because they feel that their wrists feel weakened when they do a pushup. This exercise will help you to start correcting that. As I said, it might seem small, but it’s only small until it actually winds up screwing up your big lifts.
Then it becomes a big problem. Let’s not allow that to happen. Guys, at AthleanX we train you like athletes. We don’t overlook the little things that don’t seem to matter because ultimately we know that they all play a part in helping you to train and act and work and function and lift like an athlete. So if you’re looking for a complete training program that doesn’t overlook anything, head to AthleanX right now and get our AthleanX program. In the meantime, if you’ve found this tutorial helpful make sure to leave your comments and thumbs up below and I’ll do my best to keep bringing what you guys want to see in the tutorials ahead.