【テニス肘は！こう治せ！！】自宅で簡単改善法！大公開！

■If you want to acquire professional skills and a chiropractic qualification in as little as two months! "Safe Chiropractic" Horita Juku https://horitajuku.michael-inc.net/ ------------------------------------------------ Hi! This is Hori-chan Sensei, head instructor of Safe Chiropractic Horita Juku. Thank you for watching today. Currently, we have patients who regularly visit our clinic suffering from elbow pain. Are you also troubled by pain on the outside of your elbow? Perhaps! It might be a condition called [Tennis Elbow]! If the pain is severe, stretching and massage may have the opposite effect, so please be careful! So what exactly is this elbow pain? Today, I will introduce self-care techniques that you can do at home or at work, which we actually advise our clients on. Please feel free to leave comments in the comment section if you have any questions about anything you don't understand in the video, or if you would like more detailed information. Today we'll be discussing self-care for tennis elbow (lateral epicondylitis). Today's session will cover the following: ① Practical self-care techniques for tennis elbow that can be easily performed at home or work. ② A brief explanation of the causes and mechanisms of tennis elbow. [Introduction to Elbow Bands] First, if the inflammation and pain are severe, rest is crucial. It's very difficult to avoid using your arm, such as gripping objects or using a smartphone or computer. Therefore, wearing an elbow band like this will help protect the tendons of the muscles attached to the lateral epicondyle, preventing further damage and allowing you to continue your daily activities. [Reviewing Lifestyle Habits] When typing on a computer, use a stand to prevent dorsiflexion of the hand. When using a smartphone, avoid lateral flexion by using a stand or placing it in your palm. When lifting objects, avoid gripping from above, as this induces dorsiflexion. Avoid gripping from the side, as this also induces lateral flexion. The correct answer is to hold the object on your palm from below and lift it using your arm strength. [Introduction to Effective Exercises] *Introduction to exercises to strengthen the flexor carpi ulnaris (the muscle on the little finger side) (Finger joints) *Overuse of the thumb, index finger, and middle finger! To correct your grip and avoid using those fingers, we introduce the [Towel Grip] exercise. [Explanation] What is tennis elbow? It's not limited to tennis players! It can also occur in people who do light work such as desk work, most commonly those who carry heavy objects, and those who use their arms a lot. It can occur in both men and women, starting around their 30s and 40s. To put it simply! The main cause is overuse of the extensor carpi radialis brevis (attached to the lateral epicondyle of the humerus). The tendon of the extensor carpi radialis brevis muscle attaches to this area, but it's relatively thin. Overuse of the extensor carpi radialis brevis muscle can damage this attachment point, causing pain. Even if damaged, the tissue repairs itself through its healing process, so it usually heals with about a month of rest. However, due to the low blood flow in this area, it's said to take about six months to heal compared to other tissues. While there are individual differences depending on usage frequency, the area is generally slow to heal. These muscles are located in the forearm: Extensor carpi radialis brevis = This is the most important point here (attaches to the lateral epicondyle of the humerus). It causes dorsiflexion and radial flexion of the wrist. Mainly dorsiflexion. Extensor carpi radialis longus = Similar to the extensor carpi radialis brevis, this muscle also causes dorsiflexion and radial flexion of the wrist, primarily radial flexion! Extensor digitorum communis = Muscle used for extending the fingers Flexor carpi ulnaris = Muscle on the little finger side Causes ulnar deviation. Because this muscle is not used in a balanced way, strengthening it is an effective self-care method. It primarily extends the wrist (dorsiflexion), and is used in conjunction with grasping objects and other hand movements. These muscles attach to the lateral epicondyle of the humerus, and excessive movement can cause the tendons to be pulled and damaged, leading to inflammation. Therefore, pain often occurs when extending the wrist, supinating outwards, or opening and closing the fingers. Also, when lifting heavy objects or typing. Pain may occur on the outside of the elbow. This channel shares effective self-care methods and techniques that we actually teach our clients at our clinic. If you are planning to open your own osteopathic practice, please consider incorporating our techniques and know-how! Your clients will surely be pleased. This leads to increased repeat business and referrals, ultimately resulting in a more stable income. If you have any questions or would like more det...