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Everything Dirt Bike
Health & Fitness
Tendonitis/Tennis elbow
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<blockquote data-quote="Plushpuppy" data-source="post: 48063" data-attributes="member: 348"><p>SO here's my 2cents--tendonitis is basically a result of weak muscle, so more force is applied to the tendon that causes the injury(a mechanic thing). I've had tennis elbow and also tendonitis in my hip from a crash and have been "creatively" working on them(ie experimenting and having good results). That hip thing was the worst, I could barely walk at times, I had to grab the wall or something. </p><p></p><p>First off, identify what movement caused the strain. Usually you can experiment by moving your arm, you can use a light wieght and do basic weightlifting moves and when it hurts, then you know what movement to rest from(and which muscle/tendon) is the culprit. Rest is really good, usually about 6 weeks. Just try to avoid doing the particular movement, like for the tennis elbow for me it was making a side to side motion while holding something, and with the hip it's sitting for a long time(but lying down or being on my feet is fine). </p><p></p><p>The bands that go around the forearm just under the elbow will provide support to the tendon and take some of the movement force off of the tendon. I just tied a bandana around that area, pretty snug, but not circulation cutting. If you tend to have that are get sore, you can use the bands all the time when riding, or tape it, to provide a little extra support.*</p><p></p><p>Next begin doing compound weightlifting moves that will address the joint and the muscles attached to it, and then the next set of muscles. Like for the elbow it would be hammer curls, hand squeezes with those squeezers, upright rows. Basically stuff that will strengthen your forearm and grip strength. Strong muscles takes stress off of the tendons. It's a physics thing--levers and fulcrums and all that. For my hip I'm doing unweighted squats and have added in lunges, both front to back and off to the side.</p><p></p><p>NSAIDS. I dont' like to take pills either, and avoid it at all costs. But I did find a way to use them to reduce inflammation. I have a very active job(four days a week), and then three days off. SO what I do now(for my hip), is on the last work day of the week I take two Aleve(naproxen sodium), kind of a big blast. THEN I have three days to rest(which means NOT sitting around a lot--during the work week I end up sitting a lot commuting). I've seen a sort of step down reducing of inflammation/pain in my hip doing it this way--it's progressing much faster in healing than before when I just toughed it all out and didn't use the nsaids.</p><p></p><p>I can't say enough about being as strong as you can be. You have the strength required for your daily tasks. If you just have the strength to meet that, anything over that will injure you, no way around it. In my job I'm crawling around on my hands and knees a lot, getting up n down(haha I hear ya laughing...) if I didn't work out I know my knees and shoulders would be TRASHED. </p><p></p><p>*taping, I think a lot of benefit could be had from smart taping for a race/long day, just like footballers do it. You can give extra support to joints and muscles, and gain some stability for joints. I tape my wrists when riding(because they've been broken and are twiggy) and it REALLY helps with fatigue and feeling solid.</p></blockquote><p></p>
[QUOTE="Plushpuppy, post: 48063, member: 348"] SO here's my 2cents--tendonitis is basically a result of weak muscle, so more force is applied to the tendon that causes the injury(a mechanic thing). I've had tennis elbow and also tendonitis in my hip from a crash and have been "creatively" working on them(ie experimenting and having good results). That hip thing was the worst, I could barely walk at times, I had to grab the wall or something. First off, identify what movement caused the strain. Usually you can experiment by moving your arm, you can use a light wieght and do basic weightlifting moves and when it hurts, then you know what movement to rest from(and which muscle/tendon) is the culprit. Rest is really good, usually about 6 weeks. Just try to avoid doing the particular movement, like for the tennis elbow for me it was making a side to side motion while holding something, and with the hip it's sitting for a long time(but lying down or being on my feet is fine). The bands that go around the forearm just under the elbow will provide support to the tendon and take some of the movement force off of the tendon. I just tied a bandana around that area, pretty snug, but not circulation cutting. If you tend to have that are get sore, you can use the bands all the time when riding, or tape it, to provide a little extra support.* Next begin doing compound weightlifting moves that will address the joint and the muscles attached to it, and then the next set of muscles. Like for the elbow it would be hammer curls, hand squeezes with those squeezers, upright rows. Basically stuff that will strengthen your forearm and grip strength. Strong muscles takes stress off of the tendons. It's a physics thing--levers and fulcrums and all that. For my hip I'm doing unweighted squats and have added in lunges, both front to back and off to the side. NSAIDS. I dont' like to take pills either, and avoid it at all costs. But I did find a way to use them to reduce inflammation. I have a very active job(four days a week), and then three days off. SO what I do now(for my hip), is on the last work day of the week I take two Aleve(naproxen sodium), kind of a big blast. THEN I have three days to rest(which means NOT sitting around a lot--during the work week I end up sitting a lot commuting). I've seen a sort of step down reducing of inflammation/pain in my hip doing it this way--it's progressing much faster in healing than before when I just toughed it all out and didn't use the nsaids. I can't say enough about being as strong as you can be. You have the strength required for your daily tasks. If you just have the strength to meet that, anything over that will injure you, no way around it. In my job I'm crawling around on my hands and knees a lot, getting up n down(haha I hear ya laughing...) if I didn't work out I know my knees and shoulders would be TRASHED. *taping, I think a lot of benefit could be had from smart taping for a race/long day, just like footballers do it. You can give extra support to joints and muscles, and gain some stability for joints. I tape my wrists when riding(because they've been broken and are twiggy) and it REALLY helps with fatigue and feeling solid. [/QUOTE]
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