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Date Posted: 09:06:20 03/22/05 Tue
Author: David Lake
Subject: Re: Anyone know how to deal with Tennis elbow?
In reply to: Eric 's message, "Anyone know how to deal with Tennis elbow?" on 04:20:10 03/22/05 Tue

Eric,

I believe that I can help you and the many golfers that suffer from tennis elbow as I have permanently eliminated this malady from my own life. To serve as a background, I have been a weightlifter/bodybuilder for over 40 years. During this time I have injured every muscle group, tendon, and ligament that you can name. To alleviate these problems and to avoid further injuries I began early on to study physiology. Believe me when I say that I have become something of an expert in the field. Anyway, tennis elbow is caused by the inflammation of the tendons in the forearm, and as you know, causes excruciating pain. The cause is almost always the same, that of rotating the forearm around the elbow for extended periods of time. A few examples are: using a screwdriver; turning a doorknob; and more pointedly, turning the wrists over at impact when hitting a tennis ball or golf ball.

Once you have the condition it is simply a matter of rest and time before the pain and condition abates. However, I have developed an exercise that greatly reduces the healing time and prevents the condition from recurring. The exercise is very simple in that it duplicates the movement that caused the problem in the first place. The purpose of the exercise is to stretch the tendons involved causing them to grow denser and become more elastic as they were in youth. The exercise is as follows: prop the right elbow up on the back of a chair in front of you so that the elbow is just a little lower than chest high with the forearm straight out and parallel to the ground. This should create a slight angle between your forearm and upper arm. Hold a bottle of pop (or beer, whichever you prefer), upside down by the neck in your right hand. Turn your hand as far as possible to the left and then as far as possible to the right, rotating your forearm around your elbow. Repeat this movement over and over. This will stretch the inflamed tendon and allow blood to engorge the area relieving the pain. Exercise both forearms in this manner, or you can do both arms at the same time. If the bottle is too light you can use a dumbbell with weight at only the top end. Either way, this is not a strength exercise as much as it is an exercise to stretch the tendons. Performing this exercise a few times a day will greatly speed the healing process. Once healed, this exercise should be performed every other day with increasing weights in order to develop forearm muscle strength and to keep the tendons and ligaments in peak condition.

David

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Replies:

[> [> David....some clarification needed -- Eric, 03:45:40 03/23/05 Wed

>David,

Thanks for the great advice. I'll start doing that excercise today - I'm willing to try anything that will let me keep hitting your clubs! :)

Just a clarification though. When doing with a weight, you said the weight should be at the "top" - does that mean the weight is closest (in) the hand or at the furthest point away from the hand?

And how many times a day do you do this excercise and for how long (or how many reps?)? Until you get total muscle fatigue or stop short of that?

Thanks for all the help. If you solve my elbow problems, that would be a HUGE bonus on top of the great clubs.

[Edit]
[> [> [> Re: David....some clarification needed -- David Lake, 08:29:19 03/23/05 Wed

Eric,

The dumbbell should have weight added to only one end. The opposite end is the one that is held in the hand. If you have tendonitis the exercise should be performed two times a day using very little weight and not going anywhere near failure. The idea being to only stretch the tendons. To prevent tendonitis, I perform the exercise three times per week during my normal workout using a weight that allows 30 repetitions. I do not go to complete failure when performing this exercise.

David

[Edit]

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