Addressing lack of elbow extension

Hi All,

4 years ago, courtesy of an armbar in Jiu Jitsu, i have had my elbow hyper-extended leaving a chronic case of 'lack of elbow extension'.  Prior to this i have never able to full extend my elbow to the point it would be considered flat.  As you can see from the pictures both have extension limitations however the right arm is worse.

As a result of not having stability at the elbow joint my body has decided to calcify must right wrist (see below pic) to find stability at the wrist joint.  Well this is my theory anyway as i did not have any wrist issues before the elbow injuries.  Performing an wrist mobility activity or press-up type activity without my wrist facing at least 90 degrees away from my body is slightly painful.

I believe that if i can fix my elbow stability issue that the wrist, after time, will take care of it's (i friend of mine had the same issue, fixed their shoulder and the calcification disappeared).  However i can't see any mobility exercises that are specific to the elbow.  Are there any others that i could be performing?

The straight arm strength with the sPL series will improve the elbow extension. I would also add holding a weight in the hand with the forearm off the bed. Think of it like a slow gentle arm bar. Start with 5 mins and build up to a total of 10 mins each side.

Are those lumps solid as they look like soft tissue ganglions.

Cheers Mark,

You are probably right re 'soft tissue ganglion's' as they feel as malleable as a new tennis ball, if you press down.  No pain when pressing on the lumps.

Jamie,
There are many ways to do elbow circles. This is just one way that can help you with nourishing the elbow joints (lubrication) and the extensibility of your elbows. I would do it slowly and irradiating tension (keeping entire body tight).

https://www.youtube.com/watch?v=OBPZpL4v2cI

Try this stretch. Elevate your butt if needed. Don't do it if you feel pain.

You may have a subluxation of your radius Jamie. The radial head (end of the radius at the elbow) can be dislodged slightly during forceful movements at the elbow as in an arm bar. A subluxation can be very slight, but enough to cause a change in tension and angles of pull of muscles. Biceps brachii has an insertion onto the radius and this is most likely shortened and preventing full elbow extension. It would also explain the knock on effects of altered mechanics at the wrist causing the ganglions, particularly when they are occurring over the radial side of the wrist.

Mark's suggestion of held arm extension is good, but I would say it's worth getting your elbow and wrist checked out by a therapist capable of manipulating also.

Do the wrist prep stretches from HS1 as rehab protocol also. 

Thanks everyone for the prompt support.  
 

On 5/12/2016 at 4:43 PM, Wesley Tan said:

You may have a subluxation of your radius Jamie. The radial head (end of the radius at the elbow) can be dislodged slightly during forceful movements at the elbow as in an arm bar. A subluxation can be very slight, but enough to cause a change in tension and angles of pull of muscles. Biceps brachii has an insertion onto the radius and this is most likely shortened and preventing full elbow extension. It would also explain the knock on effects of altered mechanics at the wrist causing the ganglions, particularly when they are occurring over the radial side of the wrist.

Mark's suggestion of held arm extension is good, but I would say it's worth getting your elbow and wrist checked out by a therapist capable of manipulating also.

Do the wrist prep stretches from HS1 as rehab protocol also. 

Wesley - I have seen a Therapist - ART and facial release who has give me some exercises as well.

Unfortunately the ganglion's are getting bigger and are now producing wrist pain when doing simple things like ironing and pouring.  I believe that it's the press up position with fingers point towards the head that's irritating the wrist.  If i turn my wrists out so that my fingers are pointing away from my body this doesn't appear to hurt, however this isn't correct form.  I have been completingCan i still complete master of the press up type exercises with this form?  

Coach Sommer advised on a podcast that connective tissue takes up to 10 times as long to heal/change.  If it is going to take 6-9 months to get my radial and biceps strong enough in that specific ROM through stretching and manipulation, would it be better to focus on this first?  If so would completing the strength elements involving uncomfortable wrist angles on press up bars or low parralettes be an acceptable option?

I'm not a practitioner so won't speak on that side, but as for turning the hands out this is no issue. At Foundation level it's best to avoid turning so far out that the fingers point backwards, this is potentially straining to unprepared elbows and probably the last thing you need right now

Pushup bars are also acceptable if elements which require that lean over the hands are very uncomfortable.