A
few days ago raised a question in our forum for ideas that could help
the recovery of the joints, but my interest was primarily in the elbow
joint. Well,
it turns out that today I found some ideas to implement to help with
the issue of elbow pain in an article by Mike Robertson published in
T-Nation, which I will explain.
Elbow Pain
Elbow Pain
According to Mike Robertson, much of their knowledge of elbow pain you owe it to observe the training of Wayne Simmons, 51. It
turns out that Wayne was good elbow surgery and missed the full extent
of it, so your training routes to avoid pain in this joint.
Pull the elbow
Traction helps to decompress the joint, which makes it feel much better, especially in people with arthritis.
From what I understand, the question is to stretch the joint, just as if we separate the forearm of the arm, using different angles. I understand that hang from a bar (or rings) with arms extended can also help as an alternative to using rubber bands.
Working the thoracic portion of the column, pectoral and dorsal
When you have poor extension of the spine or pectoral or dorsal too rigid and shortened, it becomes difficult shoulder external rotation. This can cause problems when doing squats with the bar in the back or doing overhead press (military press).
From what I understand, the question is to stretch the joint, just as if we separate the forearm of the arm, using different angles. I understand that hang from a bar (or rings) with arms extended can also help as an alternative to using rubber bands.
Working the thoracic portion of the column, pectoral and dorsal
When you have poor extension of the spine or pectoral or dorsal too rigid and shortened, it becomes difficult shoulder external rotation. This can cause problems when doing squats with the bar in the back or doing overhead press (military press).
The elbow is to compensate for this lack of mobility and can end up injured. So if you have elbow pain can use the roller to mobilize the thoracic portion of the column (upper column) the pectorals and the lats. It can also help massage those areas.
The elbows will feel better the better the movement in the upper back and shoulders.
Leave the bar
Changing work dumbbell bars for work can really help maintain healthy elbows. This is also true for the shoulders. The rod block over the pattern of movement that the dumbbells, not allowing many changes of angle on the elbows, which may lead to more discomfort.A variant with dumbbells for almost any exercise bar. Try to make the switch if you have elbow problems.
Eliminates single joint exercises
Elbows are a hinge joint, but that does not mean that the triceps kick, the French press or biceps curls are a good idea.
Eric Cressey says:
"The knee joint is most similar to the elbow, and while the elbow is much smaller, no contraindication to the use 4 or 5 elbow extension exercises per week in many routines as something inappropriate or excessive.If you want to build big legs, do squats, deadlifts and bounds.
If you want to build big triceps, doing bench press, weighted pushups, overhead presses and funds. The absolute burden is higher, but the stress is distributed among several joints.
In almost all cases, when you remove the direct work of elbow extension of the routine of someone, their problems are resolved quickly and not lose the pace of training.
"Removing the insulation work usually improves the health of the elbow a lot. But if you keep it anyway, try to use a grip Fatz or other gadget to thicken the grip to remove some stress of the elbow.
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