I have pain in the exact area in lower biceps but only on the inner side of it not outside. Please suggest should I do same exercises you recommended ??
@theoamvr She definitely enjoyed it! At first she was like: "I know him, I've been there!... Where is Lily?" and by the end of it she insisted on putting our shoes on and coming to you!
Βασικα πράγματα, που ειναι ομως και τα πιο σημαντικά να εχει καποιος στο μυαλό του και να μην ξεχνάει. Ακομα και οταν ο τραυματισμός ειναι πλεον εμφανής μονο στο 1% οπως είπες. Ίσως οι τραυματισμοί ειναι ωστόσο και η καλυτερη αφορμη για τις σωστες επιλογες, που οποιος θελει να προοδευσει καπου θα αναγκαστει να τις παρει. Και ειναι ισως και το πιο συχνο φαινόμενο, καθως πιθανότατα το σκαρφάλωμα(και οχι μονο), σε καποιον που δε το κανει απο παιδι, αργα ή γρηγορα θα εμφανισει τις αδυναμίες του. Και στην αρχη, σχεδον ολοι, τις πιέζουμε βλακωδως. Αλλα ετσι αναγκαζεσαι να μπεις στον σωστο δρομο, οπως ανεφερες, και να βελτιωθεις και συνολικα. Ουυυφ πολυ μπλα μπλα (λόγω ταυτισης)
Ισχύει! Ακριβώς επειδή είναι τόσο βασικά, νομίζουμε συχνά ότι δεν είναι τόσο σημαντικά και ψάχνουμε για το πιο πρόσφατο χακ... Και όντως το να ξεκινάς στα 27-28 απαιτεί τελείως διαφορετική προσέγγιση σε σχέση με το να ξεκινάς ως παιδί. Τα comp kids κάνουν ό,τι θέλουν και δεν τραυματίζονται χαχα
I'd say that from the time I first saw my physio (and started implementing the rehab exercises and proper warmups) the pain went dramatically down within a month. However, I want to note that for a long time after that I wouldn't really be able to climb 2 days in a row without risking to "reawaken" the pain. Probably 1-2 years before I could climb 2 days in a row relatively safely (with the 2nd day being less intense). Unfortunately, since the damage accumulated over time for me, it was also a long process of recovery. I hope it's not as bad for you!
Facing the exact same injury for almost an year but from badminton. I did similar exercises for 2 and half months, resumed badminton and pain came back within a couple of days...what would you advice me??
I have so many questions, brother. Would really appreciate it if you could clear them all... 1) How long does it gonna take to fully recover?? 2) How many reps and sets of these exercises?? Can we do 'em 4,5 times daily?? After how many days shall we shift to dumbells from resistance bands?? 3) Please tell us more about dry needling and kinesiology tape (you used it daily before climbing sessions??). 4) Every doctor suggests the same RICE method as you mentioned. Your physio suggested that you continue with low intensity and high volume?? How can I do it with badminton?? 5) Compression and Elevation??
I'll reply as best as I can, but first I want to emphasise that I'm not a health professional, so please seek support from a doctor and a physiotherapist (ideally with applied sports-specific experience). First of all, I have no experience with badminton. From what I can guess, the main problem comes from the forceful extension of the elbow when you hit with the racket. This type of extension exactly caused problems for me in climbing when my feet would slip, so my advice in this video is to improve footwork technique to avoid this unexpected extension completely. For you.. I don't see how that would be possible, since it's part of the movement patterns of the sport. But I still definitely think it's worth thinking about whether it's possible that your technique can be improved so as to avoid aggravating the injury. Then, we go to the next option which is 1) gradual strengthening of the associated structures 2) adequate warmup before your games/practice. Ideally, you would start from eccentric exercises (just lowering the weight/band, raising with help from the other arm) and progress to concentric exercises as you get stronger and the pain is disappearing. Do as much warmup as possible before your games (including a bit of general warmup to increase temperature and bloodflow to the area and also specific warmup with the band/light weights). Avoiding days in a row and optimising your nutrition and recovery will probably help as well. Now I'll try to answer your numbered questions. 1) I really can't give an exact answer, it heavily depends on the extent of your injury and how much your sport aggravates it.. But see also my reply to another comment here asking about the timeline. 2) I started with very little load. I did only 8 reps per arm, 2/3 times a day (and in the beginning these were eccentrics as I said above). I added reps only gradually, like the second week I went to 10, then to 12, then to 15. Then I slowly started using the band under more tension to increase the intensity (i.e. I stepped on it closer to my hand if that makes sense - you can use a marker to be consistent and monitor your progress). Only after a few months I started actually using dumbells of 4kg, then later 6kg. It's not an exact timeline, and it will largely depend on how your own body is responding to the rehab. 3) The dry needling was done by the physio on 2 occasions only if I'm not mistaken. It's supposed to release trigger points and increase bloodflow to the area if I understand correctly. I'm not sure how effective it was for me, but I have never done again in 4-5 years and I don't seem to need it since.. For the k-tape, I used it for a few weeks during my climbing sessions, I was shown how to apply it by my physio, but again I haven't used it for more than 4 years, with seemingly no long-term need for it. Maybe it helped a little bit in the acute phase though..? 4) Yes, the RICE is a bit outdated, especially in the prescription of complete rest. It's actually better to apply some load for recovery, but obviously this load needs to be applied progressively. But it's really hard for me to say how you'd do it with badminton, because I don't know the mechanics of the sport. I would really seek an expert on it. 5) I'm not sure elevation is really relevant after the acute injury phase when there is potentially inflammation present in the tissue. Compression did help me a bit with the pain, I was using this elbow sleeve that is in the video. However, I'd say that it's best not to become too reliant on it, because it might make you overly confident, leading you to reinjure yourself. Hopefully the above is helpful in some way. As I said, please seek professional help if you can ideally. For me, it was very helpful to adopt a long-term mindset and accept that it will take a long time and consistent effort to get better. And it did! I hope you can resolve it as well!
First of all, thank you so much, brother, for giving a detailed answer. Much appreciated. It looks like I'm out for 6,7 months, or possibly won't even be able to play badminton daily for the next couple of years, definitely not if I keep on playing with pain and hurting the muscle time and again.... I have pain on the inside of the elbow, not the outside btw, is there any difference??
Ive been having the same issue as you and it seems fateful that you have just released this video! I will definitely use this advice, great video 👍
Thanks! I'm sorry for your injury and hopefully you can resolve it soon!
Amazing video as always!
Thank you! And thanks for your continued support of the channel, it means a lot!
I have pain in the exact area in lower biceps but only on the inner side of it not outside. Please suggest should I do same exercises you recommended ??
5:25 Leda got too excited:"It's two of them!"
Haha I'm glad to entertain her! Maybe I've found my target audience 😂
@theoamvr She definitely enjoyed it! At first she was like: "I know him, I've been there!... Where is Lily?" and by the end of it she insisted on putting our shoes on and coming to you!
You're always welcome back!!
Βασικα πράγματα, που ειναι ομως και τα πιο σημαντικά να εχει καποιος στο μυαλό του και να μην ξεχνάει. Ακομα και οταν ο τραυματισμός ειναι πλεον εμφανής μονο στο 1% οπως είπες. Ίσως οι τραυματισμοί ειναι ωστόσο και η καλυτερη αφορμη για τις σωστες επιλογες, που οποιος θελει να προοδευσει καπου θα αναγκαστει να τις παρει. Και ειναι ισως και το πιο συχνο φαινόμενο, καθως πιθανότατα το σκαρφάλωμα(και οχι μονο), σε καποιον που δε το κανει απο παιδι, αργα ή γρηγορα θα εμφανισει τις αδυναμίες του. Και στην αρχη, σχεδον ολοι, τις πιέζουμε βλακωδως. Αλλα ετσι αναγκαζεσαι να μπεις στον σωστο δρομο, οπως ανεφερες, και να βελτιωθεις και συνολικα. Ουυυφ πολυ μπλα μπλα (λόγω ταυτισης)
Ισχύει! Ακριβώς επειδή είναι τόσο βασικά, νομίζουμε συχνά ότι δεν είναι τόσο σημαντικά και ψάχνουμε για το πιο πρόσφατο χακ... Και όντως το να ξεκινάς στα 27-28 απαιτεί τελείως διαφορετική προσέγγιση σε σχέση με το να ξεκινάς ως παιδί. Τα comp kids κάνουν ό,τι θέλουν και δεν τραυματίζονται χαχα
How long did it take you to Heal the injury?
I'd say that from the time I first saw my physio (and started implementing the rehab exercises and proper warmups) the pain went dramatically down within a month. However, I want to note that for a long time after that I wouldn't really be able to climb 2 days in a row without risking to "reawaken" the pain. Probably 1-2 years before I could climb 2 days in a row relatively safely (with the 2nd day being less intense). Unfortunately, since the damage accumulated over time for me, it was also a long process of recovery. I hope it's not as bad for you!
Facing the exact same injury for almost an year but from badminton. I did similar exercises for 2 and half months, resumed badminton and pain came back within a couple of days...what would you advice me??
I have so many questions, brother. Would really appreciate it if you could clear them all...
1) How long does it gonna take to fully recover??
2) How many reps and sets of these exercises?? Can we do 'em 4,5 times daily?? After how many days shall we shift to dumbells from resistance bands??
3) Please tell us more about dry needling and kinesiology tape (you used it daily before climbing sessions??).
4) Every doctor suggests the same RICE method as you mentioned. Your physio suggested that you continue with low intensity and high volume?? How can I do it with badminton??
5) Compression and Elevation??
I have pain on the inside of brachialis.
I'll reply as best as I can, but first I want to emphasise that I'm not a health professional, so please seek support from a doctor and a physiotherapist (ideally with applied sports-specific experience).
First of all, I have no experience with badminton. From what I can guess, the main problem comes from the forceful extension of the elbow when you hit with the racket. This type of extension exactly caused problems for me in climbing when my feet would slip, so my advice in this video is to improve footwork technique to avoid this unexpected extension completely. For you.. I don't see how that would be possible, since it's part of the movement patterns of the sport. But I still definitely think it's worth thinking about whether it's possible that your technique can be improved so as to avoid aggravating the injury.
Then, we go to the next option which is 1) gradual strengthening of the associated structures 2) adequate warmup before your games/practice. Ideally, you would start from eccentric exercises (just lowering the weight/band, raising with help from the other arm) and progress to concentric exercises as you get stronger and the pain is disappearing. Do as much warmup as possible before your games (including a bit of general warmup to increase temperature and bloodflow to the area and also specific warmup with the band/light weights). Avoiding days in a row and optimising your nutrition and recovery will probably help as well.
Now I'll try to answer your numbered questions.
1) I really can't give an exact answer, it heavily depends on the extent of your injury and how much your sport aggravates it.. But see also my reply to another comment here asking about the timeline.
2) I started with very little load. I did only 8 reps per arm, 2/3 times a day (and in the beginning these were eccentrics as I said above). I added reps only gradually, like the second week I went to 10, then to 12, then to 15. Then I slowly started using the band under more tension to increase the intensity (i.e. I stepped on it closer to my hand if that makes sense - you can use a marker to be consistent and monitor your progress). Only after a few months I started actually using dumbells of 4kg, then later 6kg. It's not an exact timeline, and it will largely depend on how your own body is responding to the rehab.
3) The dry needling was done by the physio on 2 occasions only if I'm not mistaken. It's supposed to release trigger points and increase bloodflow to the area if I understand correctly. I'm not sure how effective it was for me, but I have never done again in 4-5 years and I don't seem to need it since.. For the k-tape, I used it for a few weeks during my climbing sessions, I was shown how to apply it by my physio, but again I haven't used it for more than 4 years, with seemingly no long-term need for it. Maybe it helped a little bit in the acute phase though..?
4) Yes, the RICE is a bit outdated, especially in the prescription of complete rest. It's actually better to apply some load for recovery, but obviously this load needs to be applied progressively. But it's really hard for me to say how you'd do it with badminton, because I don't know the mechanics of the sport. I would really seek an expert on it.
5) I'm not sure elevation is really relevant after the acute injury phase when there is potentially inflammation present in the tissue. Compression did help me a bit with the pain, I was using this elbow sleeve that is in the video. However, I'd say that it's best not to become too reliant on it, because it might make you overly confident, leading you to reinjure yourself.
Hopefully the above is helpful in some way. As I said, please seek professional help if you can ideally. For me, it was very helpful to adopt a long-term mindset and accept that it will take a long time and consistent effort to get better. And it did! I hope you can resolve it as well!
First of all, thank you so much, brother, for giving a detailed answer. Much appreciated.
It looks like I'm out for 6,7 months, or possibly won't even be able to play badminton daily for the next couple of years, definitely not if I keep on playing with pain and hurting the muscle time and again....
I have pain on the inside of the elbow, not the outside btw, is there any difference??