Как Избавиться от Боли в Локте (3 Простых Способа)

Many people have personally experienced elbow pain and had tennis player elbow syndrome. before, and I know it's not fun. It interferes with our training, reduces our performance, and it just hurts. So today I want to look at 3 causes of elbow pain that are likely contributing to your elbow pain during exercise, and what you need to do to not only fix your elbow pain, but also give you exercises to treat your elbow pain that will prevent it from coming back. This way, you will start to relieve the pain as soon as possible and protect your joint for life. The first culprit is an imbalance in forearm strength and just weak grip strength in general. Weak forearm extensor muscles are the main culprit for elbow pain, and studies blame “weak grip strength " for the cause of elbow pain. Thus, strengthening the forearms, especially the extensors, as well as increasing the overall grip strength is the key to creating bulletproof elbows, and it has been proven to be one of the most effective approaches to relieving elbow pain. And the easiest way to get started is to regularly perform standard wrist stretches to help strengthen and increase the endurance of your weaker wrist extensors. If the pain you are experiencing is inside the elbow and not outside, then you would need to perform a wrist flexion instead of a wrist extension to help build the endurance of your wrist flexors, as in this case you have the opposite imbalance. So, we've looked at the problem below the elbow, but now we need to look above the elbow at some other possible causes of elbow pain. And the most common culprit here is the weakness of the muscles involved in stabilizing the shoulder and shoulder blade. Because the lack of stability here means that the muscles surrounding your elbow joint will have to work overtime to compensate for this lack of stability during our push and pull exercises. Which again leads to elbow pain due to overuse and over-reliance on these forearm muscles. I have released quite a few videos dedicated to these muscles (link below). But some of the best options for you to start with are exercises like pulling up your shoulder blades to help strengthen the traps, and then simple external rotatory movements to help strengthen your rotator cuff. The last cause of elbow pain during training, or the worsening of existing elbow pain, is often due to you simply trying to”push through the pain". When you feel discomfort in your joints, don't ignore it. For this reason, dumbbells will become your best friend, as they allow you to manipulate the position of your hands in almost any position that suits you. Essentially, we want to move our hands out of the prone or pronated position, and instead squeeze them as neutrally as possible, as this puts the least strain on the forearm muscles and eliminates our tendency to excessively bend and extend the wrist during exercise. In addition, to eliminate the pain in the elbow, you should always remember the position of the wrist during exercise. Avoid excessive flexion or extension of the wrists during exercises such as pull-ups, twists, and even push-ups, as this creates a lot of tension on the muscles and tendons of the forearms. Instead, focus on keeping your wrist neutral and in line with your forearms as you perform these movements.