💥 Medial elbow pain(附中文)
“Golfer’s elbow”
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📌 Ever experienced inner elbow pain while gripping the bar hard in bench press? OR long hours on your computer, the elbow starts to feel stiff? You may have suffered from Golfer’s elbow. As the term suggests Golfer’s elbow is commonly seen on professional golfers, but it is not confined to golfers only. -
📌 Symptoms include pain over the bony prominence of inner elbow, or referral patterns to inner side of forearm or even fingers. Apart from pain, tenderness over the common wrist flexor tendon will be noted along with stiffness, weakness of elbow musculature and grip strength is likely to be affected
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📌 Strengthening exercises are important to restore tendon resiliency and adaptability. Pain in the early stage of Golfer’s elbow might paralyze the forearm but it does not mean that low-load exercises should be prohibited
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👆🏻⬅️ Swipe left to watch :
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✅ Tennis ball squeeze: Hold tight to tennis ball and squeeze for 2 seconds. Curl the ball towards your body. Twist it to the medial side
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✅ Dumbbell rotations: Grab the bottom part of the dumbbell. Start from neutral position and rotate the dumbbell slowly in and out. Slow and controlled to avoid injury to the wrist
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💯 It is recommended to perform 3 to 4 sets of 10. Stick to pain-free and clean repetitions
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💥 手肘痛
“高爾夫球肘”
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📌 卧推手握槓時，手肘內側會疼痛？用滑鼠、鍵盤打字太久，手肘內側會疼痛？你可能有肱骨內上髁炎，或俗稱的高爾夫球肘。高爾夫球肘主要的成因是過度使用，常見於高爾夫球選手，並不代表一般人就不會有這個問題
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📌 主要症狀為內側手肘疼痛，嚴重時疼痛會延伸至前臂尺側或手指。高爾夫球肘常伴隨著手肘內側的麻痛，手肘緊繃酸麻感。用手指按壓肘內側會引起疼痛，握力下降，等等都可能是內上髁正在發炎。臨床上常看到的是，健力或健美的選手，課表一直跑不休息，導致一拿起20公斤的槓片就會疼痛，當遇到這種情況時，建議還是儘早就醫
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📌 急性期的疼痛下降後，需要物理治療的介入。除了徒手治療以外，運動治療也是高爾夫球肘是否能康復的一大原因。高爾夫球肘炎，也就是屈腕肌群的肌腱炎，利用訓練來增加肌腱的適應性，是很重要的。
看影片做運動：
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✅ 手握網球：先用力握球一到兩秒，再將手腕往身體方向捲屈，往尺側偏移 (往內收)
✅ 啞鈴內外旋：握著啞鈴的底部，從正中位置開始，緩慢的讓啞鈴往內側、外側旋轉，要以緩慢的速度來控制啞鈴旋轉的動作
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💯 建議以上運動進行三組，每組10下，以不引起疼痛為主。治療進度可以與你的物理治師討論
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