There are a number of preventative techniques that will help to prevent throwers elbow, including bracing and strapping, modifying equipment, taking extended rests and even learning new routines for repetitive activities. However, there are three preventative measures that I feel are far more important and effective. Firstly, a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come. Without a proper warm up the muscles and tendons will be tight and stiff. There will be limited blood flow to the forearm area, which will result in a lack of oxygen and nutrients for the muscles. This is a sure-fire recipe for a muscle or tendon injury. Before any activity be sure to thoroughly warm up all the muscles and tendons which will be used during your sport or activity. Click here for a detailed explanation of. Secondly, strengthening and conditioning the muscles of the forearm and wrist will also help to prevent throwers elbow. There are a number of specific strengthening exercises you can do for these muscles, but instead of me going into the details here, I have simply found another web site that has already done all the hard work.
The following site explains a number of exercises you can do, both with and without weights, and also includes diagrams and comprehensive explanations of each exercise. Although the site is specifically about tennis elbow, the exercises also relate very well to throwers elbow. And thirdly, flexible muscles and tendons are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. When this happens, strains, sprains, and pulled muscles occur. To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching routine. While the recommendations on this page are a good starting point, you\’ll get a lot more benefit when you include a wider variety of stretches. To do away with stiff, tight muscles and joints, and
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In no time you\’ll. Improve your freedom of movement and full-body mobility. Get rid of those annoying aches, pains and injuries. And take your flexibility (and ease of movement) to the next level. You\’ll get 135 clear photographs and 44 video demonstrations of unique stretching exercises for all the major muscle groups in your body. Plus, the DVD includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back s enjoying your favorite sport, or walking the dog, or playing with the grand kids. Imagine getting out of bed in the morning with a spring in your step. Or being able to work in the garden or play your favorite sport without paying-for-it the next day. Click here now to improve your flexibility and fitness, and become loose, limber and pain free! HOW IS AN ELBOW OR SHOULDER INJURY DIAGNOSED? If a young athlete is throwing too hard, too much, too early, and without rest, a serious elbow or shoulder injury may be on the horizon. If the athlete complains of elbow or shoulder pain the day after throwing, or movement of the joint is painful or restricted compared to the opposite side, see a physician familiar with youth sports injuries immediately.
HOW CAN OVERUSE BASEBALL INJURIES BE PREVENTED? в especially those related to the UCL and shoulderвare preventable. Some tips to keep you in the game throughout your life include: Warm up properly by stretching, running, and easy, gradual throwing Adhere to pitch count guidelines, such as those established by Little League Baseball (See tables) Don\’t pitch with elbow or shoulder pain, if the pain persists, see a doctor Emphasize control, accuracy, and good mechanics Master the fastball first and the change-up second, before considering breaking pitches HOW IS AN OVERUSE ELBOW OR SHOULDER INJURY TREATED? The most obvious treatment for overuse is rest, especially from the activity that created the injury. Ice is also used to reduce soreness and inflammation. Ibuprofen can be taken to help with any pain. If symptoms persist, it is critical that a physician be contacted, especially if there is a lack of full-joint motion. An examination and radiographs should be done.
An MRI scan may also be helpful. Usually a simple \”rest cure\” approach will not be enough, because even though it allows symptoms to subside, it also creates loss of muscle bulk, tone, flexibility, and endurance. Once pain is gone and full motion is present, a throwing rehabilitation program can start. Under some circumstances, surgery may be necessary to correct a problem. Overuse and stress related problems can affect growing parts of bone, not just the soft tissue (muscles, tendons, and ligaments). If the condition is not treated, it could cause deformity of the limb and permanent disability. The athlete should return to play only when clearance is granted by a health care professional. American Orthopaedic Society for Sports Medicine. 2005. Little League Baseball. American Sports Medicine Institute. Professional Baseball Athletic Trainers Society. The following expert consultants contributed to the tip sheet: Mary Lloyd Ireland, MD James R. Andrews, MD Glenn S. Fleisig, PhD Sports Tips provide general information only and are not a substitute for your own good judgement or consultation with a physician.