Whether you apply ELBOW GREASE, need a bit of ELBOW ROOM or plan to ELBOW THROUGH the elbow is an important joint. We lean on our elbows, we give friendly pokes with our elbows, we close doors with our elbows, and we lift with our elbows. But we hardly give them a thought until they hurt.
Although the elbow is classified as a hinge joint (flexion and extension) it also pivots (supination and pronation). Extension holds your bowl of popcorn on your lap in front of you. Flexion brings the popcorn to your mouth. Pronation and supination allow you to swish the soapy dishcloth around the bowl in both directions to wash it after you’ve enjoyed the delicious crunchy, buttery and salty treat.
Posterior Arm
Anterior Arm
If you are into sports you will need your elbow for throwing, lifting and swinging. Whether you play tennis or not you are apt to come up with TENNIS ELBOW, characterized by pain on the OUTSIDE of the elbow. Pain on inside of the elbow is known as GOLFERS ELBOW.
You don’t have to play sports to get a tennis elbow. Repetitive movements such as those used in occupations like plumbers, electricians, dental hygienists, musicians and hairdressers are prone to tennis elbow.
Although tennis and golfers elbow are the most common complaints other elbow woes include strain, sprains, bursitis, and nerve entrapment.
DON’T WAIT FOR THE INJURY: PREVENT IT The best way to prevent injury and prolong your career or fun sport is to keep the muscles in the upper and lower arm both strong and flexible. Muscles love variety so if your occupation or sport requires repetitive movement best to offset those with exercises designed to use those muscles in different ways throughout your day.
The two illustrations show where the most common trigger points are for the arm. Trigger points are irritable spots in the muscles that show up and go into action when there is overuse. Use Bonnie Prudden Myotherapy to detrigger your arms and use the corrective exercise to retrain the muscles out of the habit of tension.
Since the elbow is between the upper and lower arm the muscles in both areas run over the joint in order to produce the actions.
Muscles are like children, they need to be reminded often, so once you have detriggered the area use the exercises often throughout your day to stay pain free. Four to eight repetitions each time are usually enough and your elbows will thank you.
The illustrations are from Pain Erasure the Bonnie Prudden Way. If you are sports minded or have an occupational related injury the Myotherapy, Bonnie Prudden’s Complete Guide to Pain Free Living is the one for you. More complete instructions are in these books.
If you have questions or need help, email me at enid@bonnieprudden.com. For more information about Bonnie Prudden®, Bonnie Prudden Myotherapy®, books, self-help tools, educational videos, NCBTMB Approved Courses, videos free, for rent or for purchase, blogs, vlogs and newsletters, visit www.bonnieprudden.com or call 520-299-8064 if you have questions or need help. Enid Whittaker, Managing Director, Bonnie Prudden Myotherapy®