Tennis Elbow (Injury/Injury Prevention)

Also know as .. ‘Lateral Epicondylitis’. 

From the title, it can assumed it is probably an injury one occurs from playing tennis, BUT don’t be mistaken it is an injury that can occur from other sports as well. It is important that we know what kind of injuries are out there so we can help ourselves by knowing what to look for, how to handle the situation and causes so we can prevent it from happening again. 

My goal is to help you with understanding different injuries, and how to manage them, but ALWAYS KEEP IN MIND: TO SPEAK WITH A MEDICAL PROFESSIONAL! 

What is this injury?

 
  • commonly occurs near your ‘funny bone’, located on the outside of the elbow. 
  • can occur at the elbow and travel down to the forearm or hands when the elbow is in use. 
  • Tendinitis – swelling of the tendons

Causes:

  • Overuse is the more common reason- repetitive gripping and grasping activities. 
  • Trauma- a direct blow to the elbow can cause degeneration and in turn make it more susceptible to an overuse injury

Symptoms:

  • pain near the bony part of the elbow
  • weakness in the forearms, wrist and elbow region
  • Keep in mind that with activity the pain can start near the elbow and travel down to the forearms and hands

Treatment:

  • The activity which causes the injury will need to be limited
  • Ice the elbow for 20-30 minutes every 3 hours for 3-4 days until pain is gone
  • medication can help alleviate pain
  • Physical therapy for stretching and strengthening exercises
  • Might have to wear a brace
  • Having injections of steroids or painkillers to help with swelling and pain
  • Rest 
  • Sport massages are said to be useful for this injury
  • Surgery might have to be an option

Recovery can take several months or some people have been lucky enough where it recovers in less time than that depending on the severity of it. I noted up top that speaking with a medical doctor will be your best chance of dealing with it. 

 

Have any of you had this injury? if so, how long did it take for you to recover and how did you end up with this injury?

 

Fitness WonderWoman,

Shay-lon

 
 

August 30th Workout

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

Superset:

  • DB chest press: 3 x 6-8,  70 lb 
  • Single leg deadlift: 3 x 15-20, 15 lb (ea leg)

Superset:

  • Stiff-leg deadlift: 3 x 6-8, 95 lb 
  • DB squat: 3 x 6-8, 50 lb 

Superset:

  • Plie lunge: 3 x 8-10 each leg
  • Barbell hip thrust: 3 x 6-8, 95 lb

Superset: 

  • Pistol squat: 3 x 8-10 each leg
  • Incline DB Press: 3 x 6-8, 60 lb

 1 minute jump rope

 1 minute DB step ups – 30 lb

 1 minute box jumps 

Did these 3 times for 1 minute each. no breaks. 

 

Fitness WonderWoman

Shay-lon xo

Romanian Deadlift (Exercise How To)

https://www.youtube.com/watch?v=JCXUYuzwNrM

One of the BIG 3 LIFTS! 

So this lift will be exciting to talk about because I know my blog has some heavy lifters for sure and people who implement this workout on a more daily basis, but if you aren’t someone who has done this particular exercise, don’t fret, today is your lucky day to learn! The above video shows Scott Herman demonstrating it with the barbell, but it can be done with dumbbells (will be discussed in separate post) so, if you don’t have a barbell, this is one of those versatile exercises. The ONE thing to keep in mind is to ALWAYS do this exercise using the correct form and technique or you will end up injured or with unnecessary soreness.  I know I always tell you guys to watch for form and technique, but this one of those exercises it is extremely important because many people do not do this exercise correctly. If you are like me, you should be putting most of the effort in your legs and not so much your back – although you will use your back muscles as well. Pay attention to the above video and the step by step directions. 

 

How to perform the movement:

 
  1. Using a barbell, hold it at hip level, with a pronated grip (palms facing down). Shoulders back, back arched,  and knees slightly bent. Starting position.
  2. Lower the bar by moving your butt back as far as you can, keep the bar close to your body, head looking forward and your shoulders are back. Should end up just below the knee. 
  3. Return to starting position by driving the hips forward and standing up tall. 
  4. Repeat for the recommended repetitions. 

Now this exercise is easier said than done, pay attention to your full ROM and making sure you aren’t compensating in any way that could cause injury. I obviously recommend for beginners, using the bar only and if the 45 lb bar is too heavy, try using the 35 lb bars or using a body bar. 

 

Muscles being used:

  • Hamstrings
  • Quads
  • hip flexors
  • glutes
  • back muscles
  • abdominal muscles help keep you from folding in half 

So for those of you who do this deadlift, what is your max? 

 

Fitness WonderWoman,

Shay-lon xo

P.S I have actually spoken to Scott Herman on Instagram! lol 

August 29th Workout

Today’s Back attack and Abs 🙂

 

Warm up:

 
  • 2-3 minute step ups

Workout:

Superset:

  • Face pull (rope attachment): 3 x 6-8, 60 lb, 70 lb, 80 lb
  • Military press: 3 x 6-8, 60 lb
  • 1 minute jump rope

Superset:

  • Close-grip pulldown: 3 x 6-8, 100 lb
  • single arm DB row: 3 x 6-8 per arm, 35 lb
  • 1 minute jump rope

Superset:

  • Smith machine single arm row: 3 x 6-8 each arm, 55 lb and 65 lb
  • Inverted row: 3 x 6-8
  • 1 minute jump rope 

Superset:

  • Seated Russian Twist: 3 x 10-15, 45 lb
  • Planks: 3 x 1 minute
  • Vertical crunches: 3 x 10-15

I pretty much did all supersets and focused on working my back muscles today and abs, the jump rope was some added cardio!

 

Fitness WonderWoman,

Shay-lon xo

 

 

Journey To Health Collab|Week 5

“Have you bounced back from setbacks”

https://www.youtube.com/watch?v=k-kSXgCsThg