What do baseball season, tennis season, water polo have in common? More importantly, What's that got to do with Elbows? Many sports, these especially rely on bending your elbow and forearm rotation!
Here are some tips to keep your season and elbow going strong:
The humerus meets the radius and the ulna to create a hinge joint. Many tendons cross the joint from both the upper arm and forearm, for brevity I'll skip naming and locating each one. Most importantly, the bicep flexes and triceps extends. And the extensor Carpi radialis brevis assists the bicep.
Bicep stretch immediately post bicep curls. Many times doing too many bicep curls is unnecessary since they're used in SO many other exercises! Keep the muscle from getting to tight and inflaming the tendon as it crosses the joint. Also, keep in mind that going to 180 degrees (arm COMPLETELY straight) is no longer using the bicep. Stop with your elbow still slightly bent.
Tricep across body stretch, overhead.
Strengthening the tricep will help balance out the overuse of the biceps. Overhead extensions, tricep push downs, and "skullcrushers" are three great ways to get this done!
Wrist stretches help due to the forearm muscles also crossing the joint.
Remember, sometimes the most important things you can do is get adequate rest and warm up properly!
If your elbow is clicking, try massaging above and below the joint following the muscle lines.
However, if you're recovering from elbow surgery, the most popular being tommy John, take it slow. Try using therabands, no weighs or even water bottles! Doing underwater bicep curls is a great way to get resistance, keep cool and help your progress.
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