Elbow Pain Relief Stretches & Exercises – Ask Doctor Jo


Hey everybody it’s Doctor Jo. I’m just
chillin out by the fireplace on a lazy rainy day.Who’s that at the door?
Hey, Nick, come on in. Come sit in my fancy chair. I met Nick at NextUp YouTube class of 2017
How you doing? I’m doing pretty good. How are you Doctor Jo? I’m doing great. Tell us a little bit
about your channel. Alright so my channel, we throw cards. So
what that means, give cards a little flick, throw them around. And the issue
that I run in to, is my subscribers and I, we run it to elbow pain. Ah yeah. All that throwing. I could see that that would be a very repetitive painful thing.
You know what? I think I’ve got some stretches and exercise for that. Yeah?
Let’s check them out right here. Whoa! It came all the way through. So with Nick’s repetitive movements of throwing those
cards, he gets a lot of pain in the elbow area. And sometimes it’s called tennis
elbow, sometimes called iPad elbow, and so now we can call it cards elbow. But a
great way to work these muscles, these muscles start at the elbow, but they come
all the way down to the wrist and they actually do a lot of movement at the
wrist, so those flicking motions that he does probably causes a lot of that to.
So we’re just going to stretch out these muscles all the way through. A good way
to start is to get those flexors and extensors by putting your arm straight
out if you put your fist, if you put your hands in and make a fist, and come up,
you’ll get a little bit of a stretch under here. If you want more of a stretch
put your fingers up into a stop sign position, and then you can put a little
bit of pressure over it this way. You should really feel that one underneath.
because you want to stretch both sides. So you’re going to hold this stretch for
about 30 seconds, and then do three of those. But you can alternate back and
forth to get those extensors by coming down this way. This is the opposite, if
your fingers are open it’s not quite as much of a stretch, but if you make a fist
you’re going to get a lot bigger stretch there, and then you can put a little bit
of pressure over that way. So I like to alternate back and forth through my 30
seconds and then a total of three on each side. So coming
up, doing that stretch, but really hold it for that 30 seconds if you can, and then
coming down and holding that stretch. Once you get those wrist flexors and
extensors stretched out a little bit, you can stretch your supination and
pronation, and the way I like to do that is grab a hammer or something that’s a
little top-heavy because that helps you get a little bit of an overpressure
stretch. Keep your elbow bent by your side because if you do it straight out
you’re going, to you’re going to rotate your whole shoulder, and we really want
to get down here at the elbow and the wrist. So bend that elbow, keep it by your
side, and then hold the hammer and just go down this way which is in the
supination. Hold it for about three to five seconds, and then come back the
other way into pronation. And so the little bit of the weight on the hammer
pulls it just a little bit more to give you that stretch going back and forth. So
it’s a nice little stretch it’s also a nice little exercise as well. I would
just start off with about ten of these on each side, and you can go smoothly or
just holding it a little bit. So after you get those stretched out a little bit,
you can go into doing some band work to help strengthen the area. There different
color bands are the different hardness of resistance, usually the yellow one is
the lightest and the red is the next lightest, so you might want to start off
with the lightest, but just getting some resistance in there to start building up
those muscles a little bit. And a lot of times people ask, well it’s sore, do I want
to do that, but with resistive bands, it works really well to kind of help get
that irritation out of there as long as you’re not overdoing it. If you want to
place your hand on a table or something, you can, or you can kind of hold your
elbow here, or if you feel good enough, you can just kind of hold it up into
this position. We’re going to start off with our palm down, and you just want to
do the movement at the wrist, but that’s really going to work those elbow muscles
up there as well, so pulling up this way, and then come all
the way down. So you want to come all the way through the movement, you don’t want
to stop here, you want to come all the way down, and then pull up and then nice
and slow back down. So again just starting off with about ten of these, you
don’t want to overdo it and irritate it even more, but you definitely want to
work it out and try and get that inflammation out of there. After you
do ten that way, turn it over. A lot of times I like to kind of get the band in
the middle area and then just go the opposite way. So now you’re going to curl
up and then slowly come back down. So same thing, just nice slow controlled
do about ten of those, but make sure when you come up, you’re not just
letting it plop back down. Control that band because you don’t want to injure
anything more, and then this coming down is equally as important, so make sure
that smooth control motion. Then next you’re going to come up into this
position where your thumb is up, and then you’re going to go what’s called the
radial deviation, which is pulling up this way, and then coming back down. So
again still doing that full movement all the way down, all the way up, and making
sure that you’re working the band, don’t let the band work you. And then the last
one with the band, it’s going to be an ulnar deviation, and the way I like to do
that is just hold it in both hands here with your thumb pointing towards each
other, and then you’re just going to take it and go out this way. So again,
controlling the band, nice smooth motion, going all the way out, coming all the way
in, and then just doing about ten of those, and really just with 10 of each
you’ll you’ll be able to feel that you’re working those muscles. So after
you work those you can take something like a towel, you can take a ball, you can
even just take a little small foam roll, and do some squeezes. So now you’re just
going to kind of squeeze in, hold it for about three to five seconds, and then
come out. So if you don’t have anything like a
roll you can just roll up a towel if you want to, but if you have something like a
tennis ball or Nerf ball, that works really well for kind of squeezing,
holding it for a little bit, and then let it go. And again you’ll be able to feel
that it’s working all these muscles here. And then so the last exercise is going
to be with a band, and then we’ll do some nice massages and stuff at the end. So
with the rubber band, take it, it doesn’t have to be fancy rubber band, it can just
be any rubber band, and put it around your fingers. And then with your fingers,
you’re just going to kind of open them up this way, and then slowly come back in.
So it’s the same thing with the band, when you come out don’t just let them
pop it back in, really control it coming back in. So you’re going to go out, and
then nice and slow back in. I just do maybe about ten of those as well. So
after you get all those exercises, you’re probably feeling a little bit, you’ve
worked those muscles, they feel nice and warm, and then to make it feel good
afterwards, you can do a massage on the area. So just getting some cream or some
lotion, but all these muscles at the wrist and elbow kind of come up here, and
they come up on this side too ,but probably the the motion especially that
Nick feels with that spin motion of the card is here, so just getting some lotion
to help make it easier to rub, but just doing some circular motions around this
area right here. Some people like to get a massager you can do that because the
vibration works really well too, but I also think just giving it a nice massage
on the on the muscles and the tendons that come up and attach right here, is
really nice as well. And if you use lotion, it will be a
little bit smoother, it’s not as much friction, but just to give you an idea
making little kind of circle motions right along that area in that elbow
joint right in there. And then so after you do this, you can do this for about 2
or 3 minutes, just to get it nice and calmed back down, and then my favorite at
the very end is an ice massage. So just grab an ice cube, and then I’ll
show you that real quick. So all you need is an ice cube.
Sometimes if you want a little bit more, you can take those little little cups
and put some ice in it, and then once it freezes you can tear the cup away, but I
like just having an ice cube kind of wrapped up in a paper towel. So what you
want to do with an ice massage is really only do about six minutes. Since it’s
direct ice on the skin, this is not a ten to fifteen minute kind of thing, but just
directly on there you’re going to start off really light, and you’re just going
to do some circles. And the reason you want to go really light is because at
first you’re really going to feel it’s going to feel cold, and it’s going to
feel burney and stingy, but if you can tolerate about a minute of that, then
it’ll kind of go numb, and once it goes numb, then you’re going to start putting
a little more pressure on it and doing the massage part. So really just getting
around in that area, that that area that’s irritated, those tendons maybe like a
tendinitis or the bursa a bursitis, or even the tennis elbow
which is epicondylitis, but just really working that area. The more it gets numb,
push harder, you really want to get that massage in there, you want that
irritation to get out of there, but you really only want to do this for
about six minutes. You don’t want to do it too much more than that,
and so I won’t go the whole six minutes, but that is what you would do. Alright
so there you have it. There you go, oh, those are your stretching exercise for a
little bit of elbow pain. Hey yeah, yeah yeah, so don’t forget to subscribe to Nick’s
channel. Don’t forget to subscribe to Ask Doctor Jo. And remember, be safe, have fun. And I hope feel better soon. Yeah!

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