Tennis elbow 🎾
Working in the gym one of the most injuries I hear about has got to be tennis elbow. This can cause debilitating pain in the elbow joint causing you to have a weakened grip. So what exactly is it? What are the causes? And how can we treat it? •What is tennis elbow?
Tennis elbow, or lateral epicondylitis, is a lesion to the common extensor origin with the primary site being the tendon of the extensor carpi radialis brevis (Norris, 2004). This basically means a small tear in the tendon of one of your forearm muscles 💪🏻. •What are the causes?
Not always tennis! Any skill involving forearm pronation and wrist flexion including things like a backhand shot in tennis, painting and hammering.
With tennis, several factors can put excessive strain on the forearms such as racquet strings being too tight, playing with a wet heavy ball, racquet handle being too thin and not striking the ball cleanly. Tennis elbow can also be caused by having muscle imbalances. •Treatment
All treatment is aimed at reducing pain and swelling and the RICE protocol is recommmended (rest, ice, compression & elevation). Any exercises which exacerbate the injury should be avoided! A brace can be worn to help with pain. Forearm extensor stretches are recommended to help prevent the build up of scar tissue. Once pain has eased off use resistance exercises to build up extensor strength again using weights or a resistance band. - •
"Paint me like one of your French girls" type of moment
🐣 Easter Monday Circuit! Lets get back to it and sweat out some of those eggs and beers!💥
Full body strength and conditioning circuit to get those muscles working and burn some fat!👊🏼 Do each exercise for ONE minutes, repeat the circuit 3 times!!!
1️⃣ Bent Over Rows - got some great advice by someone who does CrossFit so shhh 😉 - Squeeze the juice between your armpits and it’ll keep your elbows tucked in so much easier!🍊
2️⃣ Clean & Press - make sure you’re not rounding your back (spinal flexion) at the bottom of the clean, you want to be starting it like a deadlift!
3️⃣ Slam Ball Burpees 😰 - no more words needed. Have fun lol
4️⃣ Kettlebell Russian Twists - keep the feet elevated off the floor and your back lowered to make it more difficult on your core! Keep the weight light and it’ll start to 🔥 quick!
Dua të ju njoftoj se nesër me datën 13.04.2019 në Shtëpinë e Kulturës “Asim Vokshi” në qytetin e Gjakovës, Federata e Bodybuildingut dhe Fitnessit të Kosovës do të organizoj Kupën e Kosovës dhe Mbarëkombëtare në Bodybuilding dhe Fitness. Ashtu siç jeni në dijeni shumica prej jush që gjatë kësaj kohe kam qenë duke u përgatitur unë do të jem pjesëmarrës në kategorinë Men's Physique Senior +178 cm. Njëherit shfrytëzoj rastin të ju uroj suksese te gjithë garuesve pjesëmarrës.
Kampionati fillon në ora 17:00.
Mos më harroni në Duatë e juaja.
Xhuma të begatëshme 😊
April 10, 1991 My Goddess was Created . Y’all help me wish My wife a Happy 28th Birthday. -Thanks King Quavon