Epicondylitis, popularly known as"tennis elbow"or"golfer's elbow", is a disease that affects this bone and can be very painful. But attention, not only affects the athletes who train these two disciplines, but also those who make sudden movements or efforts with their arms. Find out how to prevent and treat elbow pains in the following article.
The elbow is an area to which we do not usually pay much attention, both externally and internally. However, there are muscles, tendons, ligaments and nerves attached thereto and Fighting With each other to get a place. Extending and contracting elbows can be the cause of pain , If we do it without paying attention or abruptly.
Pains in the elbows: what to know
Although it is said that it is a syndrome of tennis players or golfers, the fact is that about 5% of the population suffers from epicondilitis. And this percentage increases in people who have jobs with flexion and repetitive extension, such as a cook, a lumberjack or a worker.
Trying to open a jar, squeeze a ball, spend many hours with the elbow flexed, lift bags or weights, carry a child, walk a hyperactive dog... are just some of the ways to go wearing elbows.
Factors associated with tennis elbow development are:
- Female gender women Tend to suffer more joint inflammations and laxities than men).
- Age (as time passes, tissues, muscles and tendons are losing strength and endurance).
- Overweight (excess fatty tissue secretes different inflammatory chemicals).
- Smoke (Because it prevents oxygenation and proper blood flow to the tissues).
- Repetitive loads (as said before, depending on the work you have).
- Sudden flexion and extension (think of when we take our dog for a walk and he sees another dog and pulls to play and in the movement that makes the elbow).
Why tennis? The"golfer"???
Many believe that it is because these athletes have to make several movements with their arms and elbows to practice their discipline, but it is not only due to it. There is also a scientific explanation, as it is not the same areas of the elbow that are hurt or damaged.
In the case of tennis players, they suffer from lateral epicondylitis and those who practice golf, mean epicondylitis. Pain is characterized by being acute at a specific point And increase with the movement that caused it.
In this way, the tennis player or golfer does not feel pain (or this is minor) when they are resting or doing another exercise that does not involve using the elbow. When they resume training, the pain Increases. In more severe cases, the pain extends through the forearm, ie to the biceps or triceps, when the tissues, nerves or joints are fully inflamed.
Since there are 16 muscles that cross the elbow joint and join the blood vessels, nerves and ligaments, it is vital to pay close attention to the jerky or repetitive movements we do with the arms. The injuries are caused by an excessive load , Both by flexing and extending as by taking objects by force.
Lateral pain (tennis elbow) is ten times more frequent than the middle and may result from collateral ligament injury. It occurs when objects are taken forcefully, the palm of the hand Out and pressure is exerted with the knuckles or the wrist.
Natural Treatment for Elbow Pain
The most effective and immediate method is the use of ice. It is used to control inflammation and reduce pain. Put some ice cubes in a cloth cloth and apply on the elbow , For several minutes. Never do it directly on the skin because it can burn you.
Some experts indicate that certain exercises contrary to those pain . For example, the eccentric allows to resist a specific weight to go slightly stretching the elbow and serves to remake the tissues.
It may seem strange, but regular movement at the elbow joints may aid in recovery. In this way, it will remain lubricated and will gradually strengthen. The routine should be simple, light and not repetitive.
Your diet should be rich in nutrients. Therefore, do not hesitate to add fruit and vegetables And vitamins A and C, zinc, copper and anti-inflammatory foods (fish such as salmon that offer omega-3 fatty acids, ginger, turmeric).
In turn, it limits the Eliminates food that They help To inflammation As is the case of white flour, refined sugar, fried, prepared, frozen, etc.
It is also advisable to perform a good preparation of the muscles before training or competing. The same once the day ends.
If you have this problem for your work, do not hesitate to rest Several times during the day, doing the opposite movement, for example if you continuously bend the elbow, extend it one minute every two or three hours.