👉🏻Preventing Elbow Pain - 3 Key Points to Keeping Pitchers Healthy. -
☘️1. Regain the loss of elbow extension range of motion after each start. With pitching, there is high velocity elbow extension that must be decelerated by the elbow flexors (biceps, brachialis, brachioradialis). These muscles can shorten over time, and the loss in range of motion becomes chronic over the course of a school, summer, and fall season. It’s good to restore elbow extension with the static stretch (first photo). Restoring tissue quality at the pronator teres/anterior forearm muscles with The Stick (2nd photo) helps as well.-
⚾️2. Avoid Acute and Chronic Overuse. It’s hard to prevent injury if high school arms are throwing 100++ pitches on a consistent basis. Fatigued pitchers usually compensate by dropping the elbow. This puts more stress on the arm. -
💪🏻3. Be Physically Prepared to Pitch. Don’t get to the field and go right into throwing. “Warm up to throw; don’t throw to warm up.” Each athlete should do at least 8 mobility drills followed by some lighter sprints before throwing. -
☘️After an outing it’s important to regain lost range of motion, particularly at the elbow, shoulder, and hips. -
Muscle of the Day!
Extensor Digitorum Communis (diji-tor-um, com-mu-nis)
The "g" in Digitorum is a soft sound like the letter "j" as used in the word digit.
The Extensor Digitorum Communis is responsible for moving your fingers.
It connects to the tendons in your fingers and runs down the back of your forearm connecting to the humerus.
Function: extends and separates the fingers, extends the wrist and the elbow.
Exercise: Barbell Wrist Curls, Stress ball Squeeze, Motocross, Hammer Curls.
For all you posers out there, who think you have muscles and what not, check this out. You haven’t seen mean and lean until you have seen my older sister and I flexin’. We’re obviously stronger than you. First time I saw this photo I realized I was flexing wrong, but maybe, even as a small child I knew it was all about the forearms (climber muscles ftw). Happy #lookatmymuscles day! I mean, #flexfriday
Pain on the inside of the elbow is often thought to be associated with irritation of the tendons of the wrist and finger flexor muscles as they attach on the medial epicondyle of the humerus. This region of pain is usually diagnosed as medial epicondylitis or ‘golfer’s elbow’.
Because golfer’s elbow is associated with the tendons attaching at the medial or inside of the elbow, it can really be broadly classified as a tendinopathy. And, like other tendinopathies, it often responds well to a resistance training program that progressively increases the capacity of the tendons.
Shown here are four power grip variations that will induce isometric contractions of the finger flexors and help work to reduce pain on the inside of the elbow and increase the tolerance of the tendons. Maintain each grip while performing a farmer’s walk to add a bit of extra challenge.
1️⃣Cylindrical Grip: all finger joints are in flexion and the hand assumes the shape of a cylinder.
2️⃣Spherical Grip: all finger joints are in flexion and the hand assumes the shape of a sphere.
3️⃣Pinch Grip: the metacarpalphalangeal (MCPs) joints are in flexion while the interphalangeal (IP) joints are in neutral.
4️⃣Hook Grip: the MCPs are in neutral and the IPs are in flexion. Also, the thumb does not contribute in this grip.
Tight hands, forearms or elbows? @sam visnic -
One of the absolute BEST tools I've found recently is mobility wrap. (also called voodoo floss, or flossing bands). How does it work specifically? The truth is no one really knows. Thats why we refer to it as "voodoo".-
Using compression + movement, these thin rubber wraps allow you to free up tissues and mobilize joints rapidly and safely.-
I'm going to demo how to use it to release forearm muscles, but you need to know this first:
1️⃣These bands are rubber, so don't use if you're allergic!
2️⃣Only use these on arms and legs. Do NOT use on your head, neck, torso, or anywhere else that would obviously be unsafe.
3️⃣Since this band uses compression, don't go crazy with the tension. If you feel numbness, tingling, seeing purple or blue fingers or toes, etc. then stop immediately! Don't be stupid.-
There are many resources about this online, but I'll highlight very simple instructions:
👉Here's what to do:
✅Grab a band and start about 3/4 of the way down the forearm. Begin wrapping the band up the arm with about 1/2 the band covering the previous layer. ✅Only use about 50% of the max tension. It should feel very comfortable.
✅Tuck the end of the band under when you run out. -
✅Move your fingers, wrist, and elbow in a variety of patterns, especially in the noted restricted movements for approx. 60-90 seconds. -
✅You will notice it gets tiring to move with the wrap on. -
✅When time is up, unwind the wrap, and move without it to re-test any previously restricted movement! -
💥Want more videos on how I use mobility wrap? Let me know below! -
Exercise video time ☺️ I want to start recording some little videos for you guys!! .
This isn't just your average low row to target my back, notice how my wrists are rotating... this is causing my forearm and wrist muscles to work also!! 🤓
I believe in the fundamentals of lifting, I usually don't do any crazy compound movements, instead I make slight changes, like this, to activate smaller muscles. .
Hope everyone enjoyed their Tuesday, got in a workout, and ate healthy! Tomorrow is hump day!!!! Let's keep going strong friends 💪🏽💪🏽