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  1. Hey there, Ive been having elbow problems since late January 2014. The trigger of my problem was probably(!) a combination of those two exercises: -Swedish Bars Front Support ( https://www.youtube.com/watch?v=uvuWwMcwRXM ) -Swedish Bars Back Support ( https://www.youtube.com/watch?v=KDCr_lXDd64&list=UUPCiBMarvDiTx-lknzt934g ) I combined them into following interval sequence: D1. Swedish Bars Front Support 10-30 sec D2. Swedish Bars Back Support 10-30 sec -Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises *I found this whole sequence on Ido Portal's blog and youtube account. However, i had basically no experience before in straight arm strength or support exercises ( maybe done L-sits some times before, however nothing structured). Means, my elbows weren't prepared at all for this stress, and of course, it resulted in injury. Around the same time, i messed around with tucked front lever and back lever tucks,-probably progressed too quick here too- that may have contributed to the paint injury symptoms I've been having since then. However, i did a heck lot of unstructured strength training, skill work , played more tennis than usual at that time, so it could also be some "collective injury/pain trigger". Basically: I was totally retarded. ​When Im looking back, Im thinking like " wtf did you do to your body?- injury out of what you did was a certainty". This was in late January 2014. ​So , please don't tell me this was dumb. Much rather, Id appreciate any input what you would do in my situation. What I did so far: Since then, Ive been to 2 doctors, and 3 physios.- Yet, nothing great has changed. 1 doctor and 1 physio was shit, ( diagnosis of them: tendonitis or bursitis, advice: rest and it will go away. also: never extend your elbows fully!! - "yes for sure, i thought",- and went. The other sports orthopedist and physio ( and osteopath ) both diagnosed me ( independently of each other) with some kind of ulnar irritation.- this made perfect sense, as my pain was in that funny bone- area, and when i accidentally would bump my elbow against something- it would hurt as well. So: DIAGNOSIS: Some kind of Ulnar Nerve Irritation. However, its very local and ISN’T radiating down the arm, and also ISN’T initiating some tingling sensations in my pinky. The sports orthopedist also found out ( via x-ray and visual inspection) that my elbows are having some slight valgus deformity- means their angles isn't around 180 degrees, but more about 168 degrees. Hence- he said- i ve been predisposed to those problems,and this external stress triggered my injury. He prescribed me physiotherapy for strengthening and stabilizing the elbow joint as well as ultrasonic therapy and cryotherapy. Im doing ultrasonic 2 x a week, each arm 10 min. , right after it cryotherapy 1 min. i think, also both elbows. Then, last week, my phyio added a new thing to this Diagnosis: He said he thinks my ulnar nerve isn’t really lying inside the cubital tunnel properly, it is more like slid up ( the medial epycondile i guess). Hence, increased friction ( because of that improper alignment) to my ulnar nerve could be the reason why my elbow still is doing trouble to me. ( Considering i stopped doing all sports since i found out this could be something severe ( around the beginning of March 2014, maybe even earlier). Supplements: Im also taking the following supplements (as advised my 2 good(!) physios:) Vitamin B complexVitamin Dliquid fish oil, 2 teaspoons a dayExercises: Those exercises have been prescribed to me recently: side-lying external rotation with 1kg dumbbell ( 3 x ~20, daily) Sitting/Standing External Rotation with 2 kg in each hand (3x ~20, daily). ( heres a photo of this so we both talk about the same: http://www.beginnertriathlete.com/cms/articleimages/884/External-Rotation-Standing2.jpg So im doing those exercises daily, and also go to the physio about 2 times a week, where he does some manual manipulation. He said my ulnar nerve isn’t really in its "cubital tunnel" and IF its in,it always tends to hop out again , so he tries to bring it back in its groove permanently via some nerve mobility manipulation. The given exercises should reinforce so much stability to it, so it will hold the nerve stable. Also he tries to get some tension out of the adjacent muscles, also out of the neck, the lats and the upper arm. ( Since the nerve is going all the way down from the neck to the pinky). Thats about what was told to me. So this is about my treatment plan, but im not very sure if it will really give me the kind of relief i was hoping for. Until now, it didn't. If you'd had any input, Id be very glad. Thank you!
  2. Hi i have snapping triceps/ subluxation of the ulnar nerve during pushups when my hands are pronated and i descend into the bottom of a pushup. When my elbows flare out its bad. I have been putting my hands at 10 and 2 which seems to release some of the tension on the nerve but not completely. Would fully supinated hands make a difference? Its an odd tingling sensation not pain more like somebody hits your funny bone. As a warmup before my routine i do l-sits, handstands, the novel elbow series, and ido portals scapular mobilization band routine. I started doing a few ulnar nerve glides but i haven't seen much progress and I'm absolutely not interested in surgery. Any personal experience with improving this annoying situation is helpful.
  3. Is F1 even suitable for me? Hey there, I have a few concerns and questions regarding the GB online courses ( Foundation 1, first and foremost, as this is the starters-course). 1. Structural Integrity - Is variablility possible? Ive been having several issues or injuries with my body, that has to be continously be treated via exercises(Strengthening of stabilizing muscles, as well as the weakened musclew and specific stretching) that improve my structural integrity. Namely, the ones that i think would be affected most by exercises that arent tailored to my conditions would be shoulder issues( that are only coming when my push-pull ratio is out of order: i generally have to pull more than i push to remain healthy. ( and of course i have to do mobility as well as strengthening the shoulder-stabilzing muscles, like e rotator cuff e.g.). That appears to me is coming from my predisposition that my pec muscles are ( mostly determined by looks ) /appear larger than my back muscles, hence i have slightly winged scapula as well as slighty forward pushed shoulders. Quote of coach sommer: "Posted 13 February 2014 - 11:45 PM While some do indeed insist on such a ratio, GB does not. Yours in Fitness, Coach Sommer " Since this ratio ( of more pulling)! isnt used here, im worried that ill develop shoulder issues on the way. So: is it possible to adjust the program to the point that im more pulling? Im also wondering on the WAY: The program is tailored to the common guy that has the common postural prepositions: slouched shoulders/ kyphosis and anterior pelvic tilt/ weak glutes/ weak hamstrings, tight quads. How then is this program then fixing those imbalances. Heavy pike-stretching seems to be involved, more pushing than pulling etc.Im not trying to "hate" here, im just trying to understand how this program works. There might be some clues i dont get yet.... Maybe this program fixes those problems just in a different way i dont understand? If you do, please help me out! Returning to my personal issue: After all: To me, this program looks very fixed...or are there was given to address personal imbalances? The second problem im facing is the one with my patella tendinosis. Treatment that im following involves strengthening of the glutes, stretching of the anterior hip, quads etc. - basically fixing muscular imbalances that are caused by the sedentary lives nowadays. So basically: stretching the muscles that overtighten in modern sedentary lifestyle, and strengthening the "posterior muscular chain". And I dont see that f1 would do that for me: pike stretch for the manna: stretching the already weak hamstrings, Single Leg squat progressions without being coupled by posterior chain work ( for the lower body). This gives me the question: while this program may be great for people without any injuries or imbalances, im asking myself: is it even suitable for me? And if not: is it allowed/ does it make sense to chance it to my needs? Or would it then rather make much more sense to do a whole another program, suited towards my issues? As said:. I am worried that this program will help me with those progressions, but will worsen my knee condition by imterfering in the structural integrity of my lower limbs here. Also, another question: How would that extreme hamstring flexibility (build up in manna progr.) be influencing overall sportivity and danger of injury in track and field sports? I am, in school, in an intensive sport course, where we are doing some of the popular sports, also im a tennis player. I heard that extreme hamstring flexibility increases injury risk in such sports because of increased instability in those sports.. Also, several PTs tolr me that i am hypermobile and should stop stretching so much.i should focus more on stability work to stabilize respective joints. I hope youre seeing my dilemma... Looking forward to your input! Yours, Jonas
  4. Kutay Serova

    Triceps Tendon Rehab/Prehab

    There are a lot of topics on biceps tendon rehab/prehab but the triceps stuff are more scattered. I am confused so could anybody point me in the right direction? It would help everybody if we could sum up all those information in one topic. Also, spefically about what happens to me: It's a mild pain on the back of the elbow, towards the inside(between the arm and the ribcage). It only hurts when I am doing a wall handstand (I don't do any extreme stuff, just F1-PE1s). Is it a Tennis Elbow? Because its in the inside part of the back elbow.
  5. Ping Blekkboks

    My injury rehab/prehab

    Hello. Yesterday I walked 30 km / 19 miles on asphalt. Barefoot. A total of 6 hours and 15 minutes. Today I have some sharp pains here and there in my feet. I'm not afraid since I know what caused it, and I know they will disappear if I just rest my feet. (And the feet will come back stronger too!) The sharpest pains are in the bigtoe extensor tendons, and the abductor tendons of the feet. (Runs along outer edge of footsole.) Just some observations. Aside from this, no pain. (Except the blisters). The question is: Will prolonged, warm footbaths speed up recovery? Another question: Will prolonged, warm baths with the entire calves dipped into help prevent shin splints? I don't have them at the moment, but I'm training my legs to be resilient for running and don't need calf injuries. Thanks.
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