WODdoc Episode 143 Project365: Mashing Away Lateral Elbow Pain
Couple days ago we discussed causes and treatment stratagies for medial elbow pain. It only makes since that we would have to discuss lateral (outside) elbow pain as well. … I mean what the heck, we have an inside and outside to the elbow right.
Warning rocket science alert!! We treat the lateral elbow the same way…. a little bit of mashin and a little bit of mobilizing. All we have to do is flip the wrist over. The trick to any mashin and mobilizing is knowing your anatomy. So lets take a look.
Highlighted above is the common wrist extensors. They attach onto or near the lateral epicondyle. That is the bony protuberance on the outside of your elbow. I pointed it out in the video. Our goal is to start as close to the back of the hand as possible and roll toward the elbow until we bump into that lateral condyle. Watch the video for the different techniques used within that area. That’s where the business is done.
1. Spend 2-4 mins/arm performing general rolling
2. Complete 10-15 reps/arm of tack and stretch mobility as shown