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11. Limit Arm Isolation Exercises
In other words, ditch the single joint exercises like bicep curls, tricep kickbacks, and shoulder flies. Trust me on this one. Working the elbow joint in isolation is a sure fire way to keep that pain coming back. Instead, opt for full body exercises like pushups, pullups and bodyweight rows once your elbows are feeling a little better. This will ensure that your elbows are stabilized by more muscles than just your biceps and triceps.I have found that laying off the isolation stuff for even just a little while will help your elbows feel exponentially better. This way your training wonŐt skip a beat.
12. Supplement With Omega 3S
Reducing inflammation is just one more reason you should be supplementing with Omega3s or fish oil. This can help with the reduction of swelling and formation of scar tissue in your elbows.The other option would be to get more Omega3s in your diet from fish, walnuts, flax seeds and chia seeds. Sprinkling flax or chia on your breakfast or salads is a simple way to make sure you are getting them in daily as fish isn
13. Swap The Barbell For Dumbbells
I know this one may be hard to swallow for many bench press addicts but switching to dumbbell exercises temporarily might be one of the best ways to ease chronic elbow pain from training. We all possess imbalances or asymmetries to some extent. Take for instance the hand with which you write. Chances are it is the same hand you throw with or carry your briefcase with. We all have a dominant side.If you have apparent shoulder motion asymmetries, dumbbells should be swapped for all of your favorite exercises such as bench press, rows and overhead presses. Your elbows will thank you.
14. elbow designed function
The elbow is the joint where three long bones meet in the middle portion of the arm. The bone of the upper arm (humerus) meets the inner bone of the forearm (ulna) and the outer bone of the forearm (radius) to form a hinge joint. The radius and ulna also meet in the elbow to allow for rotation of the forearm. The elbow functions to move the arm like a hinge (forward and backward) and in rotation (twisting outward and inward). The biceps muscle is the major muscle that flexes the elbow hinge. The triceps muscle is the major muscle that extends the elbow hinge. The outer bone of the elbow is referred to as the lateral epicondyle and is a part of the humerus bone. Tendons are attached to this area which can be injured, causing inflammation or tendinitis (lateral epicondylitis, or tennis elbow). The inner portion of the elbow is a bony prominence called the medial epicondyle. Additional tendons from the muscles attach here and can be injured, causing medial epicondylitis, golfers elbow. A fluidfilled sac (bursa), which serves to reduce friction, overlies the tip of the elbow (olecranon bursa). The elbow can be affected by inflammation of the tendons or the bursae (plural for bursa) or conditions that affect the bones and joints, such as fractures, arthritis, or nerve irritation. Joint pain in the elbow can result from injury or disease involving any of these structures.
15. Tennis Elbow
Tennis elbow is a common term for a condition caused by overuse of arm, forearm, and hand muscles that results in elbow pain. You dont have to play tennis to get this, but the term came into use because it can be a significant problem for some tennis players.Tennis elbow is caused by either abrupt or subtle injury of the muscle and tendon area around the outside of the elbow. Tennis elbow specifically involves the area where the muscles and tendons of the forearm attach to the outside bony area (called the lateral epicondyle) of the elbow. Your doctor may call this condition lateral epicondylitis. Another common term, golfers elbow, refers to the same process occurring on the inside of the elbow what your doctor may call medial epicondylitis. Overuse injury can also affect the back or posterior part of the elbow as well.Tennis elbow most commonly affects people in their dominant arm (that is, a righthanded person would experience pain in the right arm), but it can also occur in the nondominant arm or both arms.
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