WODdoc Episode 120 Project365: Banded Medial Elbow Bar Mash
I’mmmmm a sucker. Somebody asked me for more elbow stuff. They were having medial elbow pain and wanted be to elaborate on it.
Key structure we are looking for here is the medial epicondyle. Touch the lumpy knobs on the sides of your elbow. You know you’re on the right one if you are opposite to your thumb.
This is the place where the common flexors of the hand and wrist attach. No surprise this is a common spot for repetitive strain injuries. Your job today, if you chose to accept it, is get in there and mash those knot tying gremlins up. General rolling is great and can be done for a minute or two but, I want you guys to get in there and really focus pressure as close to the medial epicondyle as possible for 2-4 mins each arm. Just be aware there are some nerves that run close to there so if you get some zinging down your arm stop, wait till it is total gone and try again (adjusting the location a bit).
1. Perform 1-2 mins of general forearm rolling / arm
2. Perform 2-4 mins of banded medial elbow bar mashing / arm