Are you suffering from an unbearable and brutal elbow injury case or trying to recover from on? Then this article would be crucial for you to overcome this life-threatening elbow injury, its precautions, and exercises you can perform to get rid of it. Injuries are bound to happen in all aspects of life, and it is quite essential to deal with them in an appropriate and sophisticated manner. Lethal injuries might pose some serious threats if they are not dealt with seriously. Elbow injury cases are quite common and it is one such injury whose effects can be felt for a lifetime if it is not treated accurately.
It might be through some accident, sports, or any other physical activity. Lifting heavy objects or reckless sports techniques are the main causes of these types of injuries. Older people tend to feel weakness in their bones at some point in their lives, elbow pain in this state is quite chronic, but the magnitude of the injury is quite mild.
WHAT IS ELBOW INJURY!
But one such sports-related injury which is quite general among the athletes is TENNIS ELBOW or Lateral epicondylitis, which happens due to the vigorous pain on the outer elbow due to consistent access of heavy objects or using wrong techniques while playing games. This injury mainly prevails in Lawn tennis, cricket and golf. This type of injury can cause lethal consequences to the future of athletes and have forced them to quit the game for the rest of their lives.
This is the sort of impact these fatal injuries may cause when precautions are not taken at the right time. And if such injuries are neglected, then they take their revenge in the most brutal way possible. The difference between top athletes and average athletes is their ability to access their bodies and training them accordingly. They emphasize the fact of workload their body can bear and restrict the certain use of exercise, which causes them unbearable aches in any part of the bodies.
The recovery from an elbow injury cases can be best explained by the professional athletes who have gone through such nightmares in their lives. The great cricketer Sachin Tendulkar too faced the lethal effects of an elbow injury cases and explained how tough it is to make a comeback after a life-threatening injury, and one should always consult the finest doctors around for best possible results.
HOW TO TRAIN YOURSELF AFTER A SERIOUS ELBOW INJURY
There is a huge difference in how a professional approaches the recovery to an injury and how an average person would respond to it. The average person can take proper rest, some precautions, and do some light exercises. But a professional would pave the way for the rehabilitation process where the conditioning team would prepare a schedule for the activities for a certain period of time. It needs more mental strength rather than physical strength when it comes to recovering after a serious sports injury. Meditation and yoga help in stimulating your mind to overcome the fears of failure. Elbow injury cases are more likely to prevail for longer periods of time. So, patience and resilience is the key to prepare yourself for the consequences.
Some basic exercises you can do after an elbow injury are-
- Standard clench – You just need a wet towel and hold from the affected hand with the firm support of the table. Squeeze the table in and out while making average grip stretch; this would activate the wrist muscles to provide a touch of sensation the elbow or the affected area. Tendon muscles also provide decent support. Don’t try to exaggerate the activity, and slow movements are always beneficial.
- Squeezing the towel- Towel again is the enforcer, but this time technique involves the use of both hands and wrist are curled in opposite positions to strain out water from the cloth. This activity, too, would prove to be crucial to recovering after an elbow injury.
- Flexing the wrists- Flexing the wrist is again a vital exercise. You should use 1.5 to a 2-pound dumbbell. And you should practice wrist curls, which would relieve the target area. The curls should be done with calm and composed movements. Wrist extensions are the exact opposites of the flexing of wrists. Only 8-10 reps of the exercises are beneficial. Some times people tend to move the joint as well while lifting heavy weights, that is why lightweights are beneficial.
- Extensions – This exercise also requires the 2-pound dumbbell and a chair. The palm faces the floor, and the upward movements of bending wrists should be done. The whole purpose is to stimulate the tendons of the forearm and sensations should be felt on the outer parts of the elbow. The key is to repeat it as many as eight repetitions, but the hand should be parallel to the ground. While using the weights it is quite essential to use the right form.
- Elbow bend – It is a basic and simple version of the bicep curls, and the idea is to strengthen the core of the muscles around the sore area. Standing straight and lifting the dumbbell should be proportionally stable. Positions might be wrong if you experience intense pain.
Precautions to take while exercising
You should perform the exercises under secure observations and after consulting the doctor or the trainers. As sometimes when the form is not appropriate, the situation might aggravate and may backfire. As the magnitude of the injury is crucial, and if the injury is terrible, then resting for that particular period is the ideal solution. Some of the precautions to take while doing exercise for the recovery of elbow pain are:
- Use of Proper forms– You should do the exercise in proper form and correct posture. The trainer or the consultant can help you before taking up any such practices. You should provide a first-aid in case of any mishappenings.
- Use of Quality Guards – The Guards or supporters should be of top-notch quality. One should not compromise the Quality when the health is in concern. The guard would provide the extra-cushion when the pain increases.
- Keeping the health kit– The first aid should always be available with you. To improve the condition of the swollen area- the icing is important as it maintains the temperature of the injury-prone area.
Some activities which cause elbow injury
- Use of wrong techniques- Poor techniques and forms are the main reason why elbow injury is such common nowadays. The overexertion of the wrists, forearms, and elbow causes the muscles to malfunction, and they end up rupturing badly. The repeated burden on the tendons causes the swelling on the target-area. The individual experiences the shock waves of pain. Many athletes have experienced elbow injury cases at some point in their lives.
- Lifting heavy weights at the gym- People tend to show-off while doing gym activities. I am lifting heavier weights than one’s abilities is one such serious concern that has caused lethal elbow injuries. The weighted dumbells cause insane stress on the tendons and muscles of the concerned area, which forces them to rupture.
- Reckless riding- It is one such trend that has caused some life threatening-injuries to the youth, who seems to get influenced by the professional riders or stunt-artists. Thus the accidents from the fall off of the bike have caused numerous elbow injuries around the world.