hey everyone Daniel vaginal Fitness a fake use today's video I want to talk about the
topic of elbow pain and specifically elbow pain from calisthenics the most common presentation
that I find especially with callous facts is what's referred to as golfer's elbow so this
is a tendinopathy where we get an overload of the tendons on the inside of our elbow
right where this bony prominence is the medial epicondyle and it's characterized by tenderness
to the touch paying with resisted flexion of the wrist as well as pronation and we're also going
to have difficulty with gripping tasks too because that all creates load through that tendon and can
cause pain let's talk about what a tendinopathy actually is so a tendinopathy is an overuse injury
of the tendons in our case of the wrist flexors so what happens here is we get tendon thickening as a
response to this overload and that's characterized by the pain and if we continue to train and gets
worse and worse without managing it properly we get further changes to the tendon especially
the tendon matrix so usually that matrix is nicely organized but a maladaptation - tendon overloading
is disorganization of that matrix so the fibers within there become disorganized and then you get
increased growth within that matrix of various nerves and vessels and that's this creates even
further hypersensitivity to the tendon and those movements that I previously described so very
important if you notice the onset of that local medial elbow pain to get it under control a SUP
you don't to leave this thing longer and then have it become chronic and then have to take
even longer to return back to being healthy in terms of some practical advice to help you
manage your load whilst you can continue to do your pull-ups and maintain your strength because
I know if you're anything like me you're going to want to keep training and not lose too much
strength assess which pulling variation is giving you the most and modify it so that you're altering
your technique in a way where you can still train this movement pattern without getting that medial
elbow pain the one that's the most painful for most people is the straight bar chin up just
because it fixes your wrist and your shoulder into a particular position where it creates a
lot of loading through that common flexor origin and that's going to give you that pain so to start
with I would highly recommend if you've only got access to a straight bar either doing pull-ups in
this grip or even better neutral grip pull-ups it's just going to help offload that area the
most beneficial change that I'd recommend would be utilizing gymnastics rings this is because
the Rings themselves actually rotate and it allows your body to find a position that is
more accommodating for the pain that you're experiencing on the inside your elbow so when
you've got the gymnastics rings you're going to be doing the technique in a way where you're not
forcing yourself into a position of discomfort so in essence that of itself is going to help unload
the area and allow the symptoms to settle if we want to further unload that medial elbow we should
utilize straps I know you're probably thinking wow Daniels using straps on this channel I never
thought I'd see the day he always just sticks to chalk and just a quite a raw technique when it
comes to whatever exercise it is but you've got to change your way of thinking and your training
to accommodate your situation we're trying to unload that aspect of the elbow the best way to
do it is like we said with the gymnastics rings to accommodate for that degrees of freedom and if we
utilize straps we don't have to grip as hard it's not going to put as much load through that inside
the elbow happy days we can keep training we can maintain our strength but we can allow symptoms
to settle over the weeks or months depending on how irritated the inside the elbow is guys let
me know in the comments section if you've ever had golfer's elbow and how you've dealt with it
so me in the past I've definitely had this injury and the way that I solved it was essentially by
relative rest decreasing my load frequency and intensity by at least half probably for about a
month to allow my symptoms to settle then from this point on I've essentially stuck with using
gymnastics rings for my vertical pulling and I noticed that I don't have any pain when I do that
especially even doing things like weighted pulls one-arm chin training don't have any issues as
soon as I go back to using a straight bar with a chin up grip I notice that I get symptoms on
the inside of my elbow so I steer clear of that relative rest and a gradual increase in load
over time trying to focus on variety of different pulling exercises to help offload that inside of
Melbourne guys if you enjoy these type of videos about injury prevention rehab let me know in the
comment section leave a thumbs up to show you do enjoy them and I'll endeavor to make them in the
future all the best with your injury management that's the key to longevity staying healthy