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Mike Moore -

Strengthening joints?

When I work on inverted sprung cascade[1], my elbows hurt the next day, even though at the time the pattern feels relaxed and lovely. I've not pushed things lately, but I'd really like to work on this (and some related patterns) harder.

Does anyone have any experience with prehab for elbows? The range of motion certainly isn't straining my flexibility, but would stretching help anyway[2]?

[1] - this is what ISC looks like, so you can see the particular movements: https://www.instagram.com/p/BXOR0PMloE3/
[2] - looking for something more than a "it couldn't hurt!" answer here.

pumpkineater23 - - Parent

Try not to damage your elbows. I've had a recurring sore elbow for the past few weeks.. wasn't sure why, perhaps it's something juggling related. I have been practicing hi-lo inv box recently (still not running it but getting closer). My pain is at the top of my forearm, opposite side of elbow. I had tennis elbow a few years back, it took months to heal! A tennis elbow pressure strap, regular hard self-massaging to the painful area, and Ibuprofen helps alot. Ice is good too. ISC looks really crazy, I don't think many people can do that!

Mike Moore - - Parent

The pain your describing sounds like the same injury I've had a few times, practicing similar patterns. The first time, when I didn't know the warning signs, I was out for ~2-3 months.

Perhaps it's time to invest in a tennis elbow pressure strap. Thanks for the thoughts.

Daniel Simu - - Parent

In this trick you're placing sideways stress on a hinge joint. That's never any good, and I don't think you can do much to strenghten that joint.
What you probably can do is stretch and train the muscles around your shoulder to more actively and easily make the outward rotation. A physio/sports therapist should be able to guide you in that!

Mike Moore - - Parent

Interesting, thanks. I've heard other box jugglers talk about shoulders hurting from practicing these types of things, but I've never had any shoulder issues (I guess I'm lucky with those joints!). I'll be sure to be cognizant of that potential injury, though.

Daniel Simu - - Parent

I don't think you're potentially injuring your shoulder, I think your shoulder should be capable of taking the impact which is now getting on your elbow. Stretching the shoulder might help it do that!


Lift your arm to the front, and then bend the elbow with your forearm going up, so you're making pretty much the position you hold in the inverted sprung cascade. Now try to rotate your fore arm outwards while keeping the elbow in the same spot in space. This movement comes from the shoulder, not the elbow. However, if the shoulder is incabable of making this move easily, you might put some stress on the elbow joint sideways, which it can't deal with very well. By becoming more flexible, and/or stronger so that you can make the rotation more actively, you could release the stress on the elbow.

Maybe lookup "external shoulder rotation"

Mike Moore - - Parent

Ah, thanks for setting me straight, I had completely misinterpreted.

I've looked up external shoulder rotation, thanks.

7b_wizard - - Parent

Interesting thread. [ #injuries #anatomy #physio #elbow #shoulder ]

 

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