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The Difference Between Golfers Elbow and Tennis Elbow and How Massage Can Help. The Difference Between Golfers Elbow and Tennis Elbow and How Massage Can Help Do you know the difference between golfer’s elbow (Medial Epicondylitis) and tennis elbow (Lateral Epicondylitis)? If not, don’t worry, you’re not alone! Many people are unsure of the distinction between these two conditions. In this blog post, we will discuss the differences between golfers elbow and tennis elbow, as well as how massage therapy can help to alleviate pain in both conditions. Table of Contents What is the Difference Between Tennis Elbow and Golf Elbow? Tennis elbow is a condition that affects the tendons in your elbow, causing pain in your arm and weakness in your grip. Golfer’s elbow is similar, but it affects the muscles and tendons around the inside of your elbow. Both conditions tennis and golfer’s elbow are caused by repetitive motions of the arm and wrist, which put stress on the muscles and tendons. Treatment for both conditions include rest, ice, and anti-inflammatory medications. Massage can also help to relieve pain and improve range of motion. And in more severe cases getting physical therapy for tennis elbow and golfer’s elbow and wrist pain relief. The technique has been simplified. The word “lateral” means outer, the term “medial” means inside. Epicondylitis an inflammation of one or both of the great pore’s two smaller innermost parts the epicondylitis (inflammation in the thick pore) surrounded by a rough elevation. The tennis elbow affects the inner elbow is painful due to tennis elbow, while the inner elbow is painful due to epicondylitis. The elbow is one of the most common sites for epicondylitis (Tennis Elbow). It includes muscles that are used for returning and straightening your hands. Golfer’s elbow affects the forearms and elbow joint, golfers are more prone to medial epicondyle (Golfer’s Elbow). This can result in pain the elbow and forearm areas. Can Someone Have Tennis Elbow and Golf Elbow at the Same Time? Yes, it is possible to have both golfer’s elbow and tennis elbow at the same time. However, it is more common to only have one or the other. Golfer’s elbow is caused by repetitive stress to the muscles and tendons in the forearm, while tennis elbow is caused by repetitive stress to the muscles and tendons in the upper arm. Both conditions can be painful and make it difficult to move the affected arm. Massage therapy can help to relieve the pain and improve range of motion in both conditions. In some cases, you may need to get physical therapy along with massage therapy. Do I Have Tennis Elbow or Golf Elbow? If you’ve ever wondered about the difference between these two types of elbow pain, read on. There are a few key differences between tennis elbow and golfer’s elbow. Tennis elbow is usually caused by repetitive motion of the arm and wrist, while golfer’s elbow is often caused by repetitive motion of the forearm and wrist. Tennis elbow tends to be worse when gripping objects, while golfer’s elbow is often worse when twisting the forearm. One of the best ways to treat both tennis elbow and golfer’s elbow is with massage. Massage can help to increase blood flow and reduce inflammation. It can also help to break up scar tissue and loosen muscles that are tight from repetitive motion. If you’re suffering from either of these types of elbow pain, consider getting a massage. It just might be the relief you’re looking for. Difference Between Tennis Elbow and Golf Elbow Tennis elbow is a condition that affects the tendons in your elbow, causing pain and inflammation. Golfer’s elbow is similar, but it affects the muscles and tendons in your forearm. Both conditions can be painful and make it difficult to grip objects or swing a racket. Tennis elbow is more common than golfer’s elbow, but both conditions can be treated with rest, ice, and massage therapy. If you have either condition, it’s important to see a doctor so you can get the proper treatment. What is Golfer's Elbow? Golfer’s elbow is a condition that causes pain on the inner side of the elbow. The pain is often worse when you grip something or twist your wrist. It can also be painful to straighten your arm. Golfer’s elbow is similar to tennis elbow, which happens on the outside of the elbow. But golfer’s elbow affects the muscles and tendons that attach to the inside of the elbow. These muscles and tendons help you grip and twist your wrist. Golfer’s elbow is also called medial epicondylitis. It’s a type of tendinitis, which is when a tendon becomes inflamed. Tennis elbow is very similar to golfer’s elbow, except it occurs on the outside of the elbow. It’s also called lateral epicondylitis. The pain from tennis elbow is often worse when you grip something or twist your wrist. Tennis elbow is caused by inflammation of the tendons that attach to the outside of the elbow. These tendons help you lift your hand and extend your wrist. How to Treat Golfer's Elbow? There are a few things you can do to treat golfer’s elbow at home: -Rest your arm. -Put ice on your elbow for 20 minutes three times a day. -Take over-the-counter pain relievers, such as ibuprofen or naproxen. -Wear a forearm strap or brace. This will help limit the stress on your elbow. -Do stretching and strengthening exercises for your forearm muscles. -Get a massage to help reduce inflammation and get rid of scar tissue. -If these treatments don’t help, your doctor may give you a corticosteroid injection or prescribe physical therapy. Surgery is rarely needed. What is Tennis Elbow? Tennis elbow is a condition that causes pain in the elbow and arm. It is caused by overuse of the muscles and tendons in the forearm. The pain is usually worse when you bend your wrist or grip something tightly. Tennis elbow is also called lateral epicondylitis. How Can Tennis Elbows Be Diagnosed? A doctor can usually diagnose tennis elbow by asking about your symptoms and doing a physical examination. He or she may also order X-rays or other imaging tests to rule out other causes of your pain, such as arthritis. What is the Cause of Tennis Elbow Pain? Tennis elbow affects both men and women in the age group of 30 to 49. Tennis elbow appears in both children and adults as part of their active lifestyles. Tennis elbow can affect either gender, although it is a typical disorder affecting both males and females. If you engage in frequent activities that put stress on the muscle-tendon system or tendon connections, it can cause tiny tears in the tendon. Some of the tennis elbow symptoms are when the tendon then becomes irritated, and the body responds by depositing calcium in the area to try to repair the tears. This causes a build-up of calcium deposits (known as calcification) around the tendons, which leads to pain and tenderness. How do You Get Tennis Elbow Without Playing Tennis? Currently 1-3% of the world population have been afflicted with tennis elbows. Only about 5% of reported illnesses were attributed to tennis players. Believe it or not you do not need to be a tennis player. Overuse injury is common with repetitive motions of any kind. Overuse of the hand, forearm muscles, or arm muscles usually is the culprit. Preventing Tennis Elbow Pain Tennis Elbow is preventable and so is the elbow pain associated with it. You can avoid this problem by using appropriate warm-up exercises before playing or practicing. Stretching the muscles and tendons in your forearm will help reduce the risk of developing tennis elbow. Wearing an elbow brace or strap can also help to support the muscles and tendons around your elbow joint, which can help prevent or reduce the pain of tennis elbow. If you are already suffering from tennis elbow, there are a number of treatments that can help relieve the pain and promote healing. These include over the counter and prescription medications, massage therapy, and surgery. Tennis Elbow is a condition that can be treated effectively, so don’t suffer in silence. Talk to your doctor about the best treatment options for you. How to Treat Tennis Elbow? One of the most common treatments for tennis elbow is a course of massage therapy. Massage therapy can help to improve the range of motion in your elbow and strengthen the muscles around the joint. Your massage therapist may also use cupping or other modalities to reduce inflammation and pain. If you have persistent pain that does not respond to conservative treatment, your doctor may recommend surgery. If you live in Las Vegas, NV or are visiting then you should get a mobile massage with Marcus from High Society Massage! You will get premium and high-quality massage therapy to help with your Tennis Elbow or Golfer’s Elbow. How Massage Can Help With Golfer's Elbow and Tennis Elbow There are a few keyways in which massage can help to ease the pain of both golfer’s elbow and tennis elbow. For one, massage can help to increase blood flow and circulation to the affected area. This increased blood flow can help to reduce inflammation and promote healing. Additionally, massage can help to release tightness and tension in the muscles and tissues around the elbow, which can help to reduce pain. Finally, massage can also help to improve range of motion and flexibility in the elbow, which can be helpful in preventing future injuries. There are different types of massage that can help with the pain incurred from these elbow problems. -Cross Fiction Fiber Massage -Myofascial Massage -Trigger Point Therapy If you’re dealing with pain from golfer’s elbow or tennis elbow, consider getting a massage therapist to help you find relief. Massage can be an extremely effective way to reduce pain and promote healing in the affected area. Also, don’t forget to use cold therapy after any type of massage. For example, just putting some ice in bag and wrap it with a thin cloth and let sit on the site of pain for 10-20 mins. You can do this up to 3 times a day. This will help reduce any inflammation incurred during the massage. Here is a Video of some self-massage techniques: How do I Avoid Elbow Injuries? Rest and Recover: Tendon overuse should also be avoided, if possible, particularly over-use injuries. As a result, we are aware when to take breaks and get plenty of rest and recuperation between sessions. After your first bout of tennis or golfer’s elbow, take a break to unwind. When it comes to taking breaks from specific activities, seek to avoid repetitious motion. Proper recovery also entails gradually increasing your activity levels after attempting any other method to avoid shocking the body. Instead of starting with intense workouts, concentrate on developing a solid physique that can achieve the desired outcome. Practice Proper Form For injuries, form is crucial. To reduce the strain on your elbow muscles, you’ll need to use the appropriate methods. Check with a coach to see if your workout is OK. Proper equipment must be used to avoid elbow problems, just as with building structure and tools. The right racket, golf club, etc. can make a difference in the amount of stress on your elbow. Cross-train If you’re a tennis player, playing other sports such as basketball or football may help avoid injury because it balances out the use of different muscles in your arms and shoulders. The same goes for golfers; try to participate in other activities to avoid overworking the same muscles. Strengthen Your Forearms Increasing your forearm muscle strength will help you avoid tennis or golf elbows by adding support. Exercises that work the muscles in your wrists and fingers are ideal. Wrist curls, for example, help improve forearm muscle strength. You can also use a grip strengthener to increase the power in your forearms and avoid injury. Always Warm Up The best way to make sure you don’t have an injury is to warm up your muscles before playing a sport. Warming up helps increase blood flow to your muscles and gets them ready for activity. It also decreases the risk of injury by slowly increasing your heart rate. Try some light exercises and stretches before playing tennis or golf. Try Different Activities If you want to achieve a better workout, combine it with additional activities. This will help reduce the risk of repetitive motion injuries. Try different sports or activities to improve your overall fitness and avoid injuring yourself. Conclusion: So, what’s the difference between golfers’ elbow and tennis elbow? In short, golfers’ elbow is an inflammation of the inner tendon of the forearm muscles that bend your wrist and fingers (flexors), while tennis elbow is an inflammation of the outer tendon of these same muscles. Both conditions are caused by repetitive use of these muscles – hence why they are often seen in athletes or manual laborers. Massage Therapy can help to prevent and treat both conditions by increasing blood flow and circulation to the affected area, which brings nutrients necessary for healing and removes waste products. If you think you might have either condition, don’t wait – contact me today to see how I can help! Click here to make an appointment: High Society Massage Marcus High Society Massage High Society Massage is a Mobile Massage Therapy Business. Hi, my name is Marcus and I have worked hard to make massage as accessible as possible and my love for massage goes into every massage. Whether you suffer from Chronic Pain or just want to Relax. My 10+ Years of Experience will be able to help you. Marcus The Difference Between Golfers Elbow and Tennis Elbow and How Massage Can Help. The Difference Between Golfers Elbow and Tennis Elbow and How Massage Can Help Do you The Difference Between Golfers Elbow and Tennis Elbow and How Massage Can Help. The Difference Between Golfers Elbow and Tennis Elbow and How Massage Can Help Do you How Can Poor Posture Result in Back Pain? How Can Poor Posture Result in Back Pain? Did you know that poor posture can Piriformis Syndrome Massage Piriformis Syndrome Massage Piriformis syndrome is a condition that can cause pain in the buttocks
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Teniski lakat Danas pišemo o problemu teniskog lakta. Kroz članak ćemo odgovoriti čitateljima što je to teniski lakat, kako do njega dolazi i kako ga liječiti. Teniski lakat (lateralni epicondylitis) jest upala tetive koja se nalazi na vanjskom dijelu lakta. Tkiva tetive ne moraju biti samo upaljena, u nekim slučajevima mogu biti čak i djelomično rastrgana. Teniski lakat je “stanje” koje utječe na stotine tisuća profesionalnih tenisača, ali ujedno od njega pate i rekreativci koji tek počinju igrati tenis zbog specifičnosti pokreta reketom i aktivacije mišića tokom zamaha reketom prema loptici. Drugi oblik teniskog lakta se naziva golferski lakat jer tu dolazi do upale na medijalnom epicondylitisu. To je zapravo isti problem, isti su simptomi i liječi se na isti način, ali se upala i bol nalaze na unutarnjem dijelu lakta, a kod teniskog na vanjskom dijelu lakta. Postavlja se pitanje kako uopće dolazi do toga? Ponavljajući pokret stresan za naš lakat najčešće je objašnjenje, ali točan uzrok nije potpuno jasan i može se razlikovati od osobe do osobe. Najvjerojatniji uzrok je prekomjerna uporaba pokreta reketom pod različitim kutevima gdje se sila iz udarca reketa prenosi u lopticu. Kako loptica putuje prema reketu, tijelo mora prvo tu lopticu “upiti” u svoj reket i zaustaviti svu silu loptice, a zatim nanovo stvoriti novu silu i prenijeti je na lopticu udarcem reketa. Tu dosta pati upravo područje lakta sa svojim mišićima i tetivama. Osim ovoga, najvjerojatniji uzrok teniskog lakta je i učestalo igranje tenisa (najmanje 3 puta tjedno), dob (više od 35 godina), nedostatak fleksibilnosti i snage, lošija tehnika izvođenja udarca reketom, te prečvrsti hvat reketa dok je tenisač u pokretu ili u očekivanju protivničkog udarca (servisa), a u tom trenutku ne koristi reket jer se tu tenisač (rekreativac)dosta troši, što tetive i mišići ne mogu adekvatno podnijeti. Utjecaj između reketa i loptice je ključan moment za mišiće podlaktice i cijeli lakat, jer se u trenutku kad se loptica i reket susreću stvaraju vibracije koje se prenose na ruke i koljena. Kada na to dodamo kontrakciju podlaktice prilikom udaranja loptice reketom, krajnji rezultat svega navedenog jest upala, a u nekim slučajevima i degeneracija tkiva na vanjskom dijelu lakta. Gledano sa aspekta rehabilitacije, dugogodišnji tendinitis će postati tendonosis. Koja je razlika između tendinitisa i tendonosisa? Kad se misli na tendinitis, misli se na bol i žarenje u zahvaćenom području. Time se gubi snaga i fleksibilnost u upaljenom području, te se bolovi u tom području cijelodnevno javljaju, i nismo u mogućnosti činiti različite svakodnevne aktivnosti. Međutim, čak i u tom slučaju ne možemo biti sigurni radi li se o tendinitisu ili tendonosisu. Iz toga razloga nam treba stručan savjet zdravstvenih djelatnika koji tvrde da detaljnom analizom, te naravno pravilnim odmorom možemo doznati radi li se o tendinitisu ili tendonosisu. Tendonosis je degeneracija kolagena tetive kao reakcija na prekomjernu kroničnu uporabu uz zanemarivanje simptoma upale u samom početku. Ljudi se često zavaravaju da će simptomi prestati, pa iako ih boli svejedno nastavljaju raditi. Zbog toga se nad lakšom upalom odvija još jača upala, jer ne pružamo tijelu dovoljno vremena za odmor, misleći kako će problem nestati sam od sebe. Čak i mali pokreti, poput klika mišem, mogu uzrokovati tendonosis ukoliko zanemarujemo simptome. Konfuzija u vezi razlika između tendinitisa i tendonosisa je široko rasprostranjena. Vrijeme oporavka od upale određenog tjelesnog područja u slučaju tendinitisa je od nekoliko dana do 6 tjedana (naravno ako se pravovremeno započelo s rehabilitacijom i tretmanima), dok je u slučaju tendonosisa vrijeme oporavka, u ranoj fazi, 6 tjedana do 3 mjeseca, a ako je riječ o najgorem obliku trajanje oporavka može doseći čak 3 do 6 mjeseci, te ponekad mogu biti potrebni i operativni zahvati. Liječenje tendonosisa, ukoliko nije toliko kroničan da zahtijeva operaciju, uključuje: odmor, prilagodbu ergonomije i biomehanike pokreta, pomagala koja će omogućiti mišiću da se što manje umara i troši, lagano istezanje mišića, (pokušajte svaki put kada se osjećate bolje napraviti puni opseg pokreta ili što jače koristiti taj mišić u pojedinim kontrakcijama od nekoliko sekundi – kako prolazi vrijeme, tako i vi napredujte sa istezanjem i laganim kontrakcijama mišića), koristite led (led uzrokuje vazokonstrikciju i smatra se da riješava abnormalne neovaskularizacije tkiva tetive), ekscentrično jačanje mišića, masažu, te prehranu (vitamin C, mangan i cink važni su za sintezu proizvodnje kolagena, a vitamin B6 i vitamin E su također povezani sa zdravljem tetiva). Brojke vezane uz teniski lakat: • Osoba koja 3 ili više puta tjedno trenira tenis podložnija je dobivanju teniskog lakta. • Osobe starije od 35 godina značajnije pogađa problem teniskog lakta. • 50 posto rekreativaca koji igraju tenis zadobe problem teniskog lakta. Tko još može dobiti teniski lakat osim tenisača? Osim tenisa, svi sportovi u kojima se koristi reket kao neophodan rekvizit mogu izazvati problem teniskog lakta. Također, teniski lakat može zadesiti i sportaše koji se bave različitim bacanjima (bacanje koplja), ili tzv. quarterbackovi u američkom nogometu. Tko god trenira i često izvodi pokrete bacanja ili guranja pod različitim kutevima može patiti od problema teniskog lakta. Međutim, sportovi sa reketom gdje se osim snage očituje i vibracija pri dolasku reketa u kontakt sa lopticom više pridonose problemu teniskog lakta. Simptomi: Oštra bol na vanjskom dijelu lakta. Bol koja zrači niz podlakticu. Bol u laktu pri izvođenju pregiba u zglobu lakta, prilikom rukovanja s nekim i slično. Bol na dodir. Gubitak snage. Početno liječenje: Odmoriti od tenisa najmanje tjedan dana. Nanositi led 15 do 20 minuta 3 do 4 puta dnevno Aspirin, acetaminofen, ibuprofen ili naproxen za bolove i upale. Koristiti zavoj za lakt zbog preusmjerenja pritiska od upale. Posjetiti liječnika ukoliko bol ne prestane. Kako se vratiti aktivnosti nakon ozljede? Koristite rehabilitacijske vježbe za poboljšanje fleksibilnosti i povećanje snage ruku. Istezanje dlana držeći ruku ravno, a dlan prema dolje. Time se radi pregib (fleksija) u ručnom zglobu. • Potpomognite si drugom rukom na način da vrhove prstiju zgloba šake koji se nalazi u fleksiji vučete prema dolje. Na taj ćete način osjetiti podlakticu. Vrhovi prstiju su usmjereni prema tlu. • Ne dopustite da to prelazi prag boli. Ekstenzija u zglobu šake • Dlan je, za razliku od prošle vježbe, okrenut od vas i što je jače moguće gurate prste prema gore i prema sebi. • Pripomognite si drugom rukom radeći istu vježbu, ali na efikasniji način – drugom rukom vucite prste prema gore.Trebali biste osjetiti lagano zatezanje u gornjem dijelu podlaktice. • Također ne dopustite da se prelazi prag boli. Masaža • Masirajte lagano prstima mišiće podlaktice kako biste potaknuli bolju cirkulaciju. Posebno lagano masirajte upravo onaj dio podlaktice gdje najviše osjetite upalu i bol. • Nemojte se pokušati vratiti aktivnostima prerano. U ovakvim slučajevia najpotrebniji je odmor. Mnogi tenisači i rekreativci pogoršaju ozljedu zbog što ne mogu mirovati i time uzrokuju još veću štetu jer si ne pruže dovoljno odmora. Slobodno trenirajte ali nemojte koristiti pokrete koji vam uzrokuju bolove. Hodajte, trčite, radite izometričke treninge, itd. Kako izbjeći teniski lakat? Kada učite igrati tenis, učite od educiranih, obrazovanih i certificiranih trenera – oni će vam pokazati pravilnu tehniku izvođenja pokreta uz što manje opterećenje lakta. Razmišljajte i o tome da, ukoliko ste početnik, prilikom backhanda koristite obje ruke jer je tada vibracija manja. Koristite reket koji ima fleksibilno vratilo i žice manje napetosti. Već je spomenuto – nemojte držati reket prečvrsto dok udarate i opustite vaše držanje između razmjene udaraca. Ovo što smo naveli kao primjere se odnosi samo na tenis, ali se može odnositi i na razne sportove gdje je čest pokret ekstenzije ruke iz pregiba, proizvodeći veliku silu u kratkom vremenu. S obzirom na navedeno, potrebno je biti pažljiv tijekom tjelesnih aktivnosti i posebnu pozornost obratiti na tehniku pokreta. Uvijek ulazite u trening kvalitetnim zagrijavanjem i adaptacijom mišića na podražaje koji ga očekuju. Na taj način uvelike ćete smanjiti stres i šok za mišić pri izvođenju određenog pokreta. 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