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Pain in elbow/forearm when throwing? Pain in elbow/forearm holding or pulling things toward you? Grip getting weak? Burning in elbow or forearm?
Here is your cure!
To start reducing the amount of (bullet points above) you are doing this is the obvious. Next thing I would recommend you do is look at your diet and supplementation. Try to also stick to drinking more alkaline water (9-11PH). Also you will want to stay away from foods that are linked to inflammation, these are things like red meats, sugar, dairy, fast foods/fried foods, and wheat products.
Foods you should stick to:
Fish
This is probably the best nutritional change you can make not only for an injury but for overall health. To keep this short fish contain EPA, DHA, and ALA (omega 3 fatty acids).
Veggies - particularly greens
Vegetables have many anti-inflammation properties. Stick to your leafy vegetables so doing big salads will help. My top choices would be..
Spinach
Kale
Broccoli
Bell peppers
tomatoes
Mushrooms (high in vitamin D - helps with gut health a large component in overall wellbeing)
Berries & avocados
These are extremely powerful antioxidants and probably the easiest to consume on the go.
Nuts
Walnuts
Peanuts
Almonds
Pistachios
Flax seeds (great add to any supplement regimen, ALA)
Chia seeds (great add to any supplement regimen, probiotic)
Oils
These actually contain essential fats and some even have omega 3s or similar fatty acids.
Olive oil
Avocado oil
Macadamia oil
Putting this all together the easiest thing to do is make a juice smoothie in the morning and maybe mid day/night. You can make these the night before and keep them in a jar or blender bottle, you will need to shake them since they will settle. In your juice I would recommend trying to add every element above.
Juice examples (add about 8oz of 9.5-11ph water or coconut milk/water, macadamia milk (personal fav), or almond milk..)
Juice 1
8 oz - Spinach
2 tsp - Coconut oil (MCT oil)
1 tbsp - Flax seed (omega 3)
You can get this in oil or in the seeds its a plant based DHA EPA
8 oz each - Blueberries & raspberries
Juice 2
8 oz - kale
4 oz - olives
1 - turmeric root
Ginger
½ - lemon
*I have a few other examples of diet hacks/meals here*
You will also be able to get a step by step guide on building a better diet.
Looking at the second example for the juices I included turmeric and ginger because these also have anti-inflammatory properties. The reason turmeric and ginger were not included in the nutrition is because I find them easier to supplement or add to shakes/juices. You have many ways you can supplement these other than vitamins.
Supplement list
Krill oil - a more absorbable version of fish oil
Turmeric - curcumin
You can get this in juices from most juice spots (whole foods, raw, green fork)
The link is to my personal favorite but a little pricey
Ginger
I personally like this in my juices and teas but it adds a spice or heat. A pill supplement might be a better route.
Spirulina
This is said to be 4000 times stronger of an antioxidant than berries. I personally use the extract of the antioxidant property in spirulina called blue majik.
100% recommend 1200mg tincture at one pull/dropper at night. *note this product does contain THC (0-0.3%) so if that is an issue for sport or work contact your coach/HR. We have tested the products to see if they would pop a basic test and even at 200+mg/day we never saw anything.
Salves this is a great and powerful way to relieve any pain or burning. I even use this when massaging the area. A great product for after the shower and before bed. I personally enjoy the 300mg Lavender Salve.
These are easy to keep on you or take in the morning so this is a no brainer.
Mobilize and Strengthen
The only thing left now is rehab movements and practices. So other than limiting your throwing you still want to keep blood moving to the tendon. We want to create movement for the muscle to get fresh blood moving in then focus on stretching that area. I’ll give you an example of a protocol you can try but I would recommend you make your own because only you know the areas that have pain.
First thing you want to look at is the actions of the muscle. Your brachioradialis is the area of focus here so; Flexion at the elbow joint as well as supination and pronation of the forearm. Once you understand the actions of the muscle we can properly warm up the target area.
Banded hammer curls - 3x20
Little to no resistance here just go through the motion slowly and feel the target muscle contract.
If there is any pain or discomfort out of the usual try rotating at the wrist till you find a good position.
Static tension 3x 15-20 seconds
This is just holding the muscle in a flexed position.
Find a ledge or table top and simply ball your fist and push from under the table, hold that for 15-20 seconds.
These times are a starting point you can progress as needed
Wrist rotations 3x10-15
This is the supination and pronation of the hand/wrist.
You can start with very light weight or even with a band.
This is something you might want to keep focus on with throwing this is the action you are most utilizing.
Some things you can focus on here is bring your arm through the throwing movement and find the best spot to work on.
Tricep ropes 3x10-15
This is the antagonist muscle which means if this is flexed its opposing muscle will be relaxed.
We want to do some tricep movements to help stretch the bicep/brachioradialis.
*note - progress over time for weight, time, and reps. A slow and progressive program will allow you to fully recover and come back stronger. Don’t over do it and go backwards!
Once we have completed these movements we want to go into stretches or some type of massage therapy. I’ll list some examples below but once again find what works best for you.
Stretches
Forearm stretches
Find a surface and place hands shoulder width apart and place them on the bench and lean over them while keeping the elbows locked.
Play with the position of the fingers, start with them forward and see how that goes. I think you might benefit from a slightly lateral placement.
Massages
This is the best in my opinion but works better if you have someone to do it with.
First you want to start palms up and have someone apply pressure at the bottom (insertion) of your muscle (you can find this by taking your opposite hand and grab your wrist with your index finger pointing up the top of your arm. Where the finger stops is the relative insertion.). Once the person has pressure applied you will rotate your palm face down while they keep the point of pressure still. You should feel the muscle rubbing or bounce past the applied pressure.
A more advanced alternative you can have the person glide up the muscle belly as you rotate.
You can also do this on your own with; your opposite hand, foam roller, small ball, or a dull pointy object (graston tools)
An added bonus that might help here is to get into the bicep. Similar to the massage above, just roll over the bicep with your finger or a tool.
Taking all this information and applying it is the final step. The supplements should be taken as recommended on the bottle, the nutrition can be implemented whenever it works for you. As for the stretching and massages I would try and do that 1-2 times a day and taper down or up as needed for the next week or so.
If you have any questions or want any help with your health and wellness email shoot an email to Cyrilbernius@bemorebf.com
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