Physio In Your Pocket: Medial Elbow Pain

Pain to the inside of your elbow can limit your ability to golf, climb, lift weights, swing kettlebells, and many other competitive and recreational activities. Knowing exactly how to heal this type of injury is not intuitive as the pain is located at your elbow but most of the rehab exercises involve your wrist and forearm. 

Here I talk about medial elbow pain, or medial epicondylitis, and which exercises start your rehabilitation. 

These are early stage rehab exercises for medial elbow pain, and I recommend you gauge the number of sets/reps you complete on how painful/ sensitive your injury is. There is a wide range of tolerance levels for this injury, and not everyone will be able to start with the same number of sets/reps. 

As always, when you are trying to build strength by adding load to an injury, start with a weight and rep scheme you know you can handle and slowly build from there. 

Physio In Your Pocket: Home Office Stretches

Do you work at your desk, sometimes for hours, without moving? This is amount of sitting is not only detrimental to your body, it’s harmful to your health.

It’s simple to counter these negative effects with a few easy stretches. I recommend getting up from your desk hourly and completing one or two quick stretches to take your body out of the position it it is repeatedly subjected to while seated. Home offices are particularly conducive to this routine as you often have both the space and the attire to move easily. This week on Physio In Your Pocket I demonstrate some of my favotire home office stretches to complete throughout your work day.