Why is the inside of my elbow hurting
Effective Self-Treatment for Golfer's Elbow (Inner Elbow Pain)
hi I'm Bob Shrum physical therapist
strategy physical therapy together we
are the most famous physical therapist
on the internet now pitted of course Bob
Brad I can't believe you have done this
video yet but we need to do a video on
an effective self treatment for golfer's
elbow gophers elbow or medial
epicondylitis for that I have assigned a
person alright basically you're going to
have pain on your inner elbow okay
you're going to have it right often this
could be from doing the forearms
forehead smack forehand forehand smash
in tennis sure Moorhead and or you can
obviously get it from golf sure you
could get actually get tennis elbow and
golfer's elbow in golf sure I believe it
loves it though you swing ah I actually
got this I was working on a project when
we could use the cordless drill a lot of
pant you know and I don't do a lot of
hand work during the week if I did so
much as I and it's very excited very
good example a lot of gripping exercise
that will do it because the muscle want
there actually does control that grippy
right so a lot of times you're going to
have let's say it's my right arm you're
going to have pain when you bring your
wrist down like this if I give
resistance or if you go this way alright
so anyway the pain this is going where
to show you what treatment you can do
when this is all the most effective
treatment you can do we actually put a
dot here so quite often the pain is
right in through here you might feel it
coming down even and you're going to
cross fiber friction massage cross fiber
meaning across the fibers of the muscle
right so the muscles go from here and
actually the muscle belly is here and
then it goes back to the tendon here and
of course the tendons go through your
carpal tunnel and that then the rest
yeah but we provide to provide the
militia not addressed so what you going
to do is you can put one finger on top
of another or you can just put two next
to each other but you're going to what
you're looking for is you're actually if
you want to look for a bony landmark
this is you're right on the bone here
and you could you might have to rub on
the bone itself or a little bit down
further from it you're just going to
find which spot is really tender and so
I here I got the bone right here so I'm
rubbing I'm going to rub a little bit
below it
so I can put one finger on top of the
other now I'm rubbing quite hard here
bro and my guess is this is going to
hurt now the thing is though it should
get worse and worse and worse
eventually I'd like to see that it kind
of plateaus out or even gets better or
numb over a period of a minute so if
your started rubbing on it it hurts the
first 1015 seconds if it starts getting
worse worse worse
yeah after 30 seconds it's still getting
worse stop and then I probably just put
some ice on it
ice it for a couple days and then try it
again sure yeah the thing that is going
on here and why this is so helpful is
quite often when you've hurt the tendons
or the muscle you've laid down some scar
tissue and that scar tissue gets laid
down in like a web and that web is not
very strong so as soon as you start
using the arm again that web breaks open
and so a lot of times it'll start
getting better you go ah it feels better
I started doing something and else it
gets worse again so you need to do the
cross fiber friction massage over the
muscle and the tendons so that that web
becomes more interlocked like this and
become stronger right it actually get
more blood flowing to the area too right
right so you're going to actually break
up the scar tissue is what you're going
to do is so that it'll heal strong so
now how long can you do this you can you
really can do it for five to ten minutes
be honest with you
your fingers are yeah your fingers will
wear out before you can stop here and
you can do it you know every day or
every other day depending on your
tolerance if the skin starts to break
down will be there yeah I've seen that
happen you're going to give yourself a
rest but this is a real simple one to do
bread I mean you can be in your desk
come onto your elbow straight you know a
pillow on here it works really good and
you can see the dot here so I'm rubbing
right on that spot across the fibers
very deep breaking up the scar tissue
and for some people that can even rub it
down in here look at you I can help
loosen up those muscles if there happen
to be tight
protecting the injured area a peg muscle
is not going to be helpful advice or get
that loosened up this is very common in
people forty to sixty years of age when
I've seen it obviously younger sorry of
the soul but you you know how many
sessions is going to take it can vary a
lot I've seen people get better in a
couple of weeks right and sometimes it
can say six to twelve sessions even so
but it often doesn't get better if you
it is one of those things if you've had
it cause either last four months I mean
yeah I had mine I didn't I didn't do
this but it wasn't bad and I could live
but it just continued to eight for one
reason it keeps lasting four months is
because there was scar tissue and the
scar tissue keeps breaking open then it
has to reheat and then it breaks open
again and a rehe lie just keeps going
this cycle where you want to break up
the cycle and break up the scar so yeah
if you want to get strong like bull and
have strong Popeye hours and be able to
hit the ball 300 yards you can having
get that pain counter control so really
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