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Elbow Injury - advice for strengthening and/or tips for lunging?

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  • Elbow Injury - advice for strengthening and/or tips for lunging?

    OK, situation at hand: approx 1 month ago I strained my elbow by decided it would be way more fun to throw hay over the top of the stalls to feed in the morning rather than open and shut each stall door individually. Saved me probably 10 minutes feeding time... but also ended up with a strained elbow. 30 stalls x 8 pounds hay thrown overhand ... *rolls eyes* It's pretty much the symptoms of "tennis elbow" ... yes, I'm a dork.

    For the most part, I'm fine. Some occasional soreness, and I find if I use it too much in certain movements I am more tender later. The problem is I am experiencing a massive amount of strength loss! I'm learning to be more careful about, oh, picking up 50 pound feed bags, or grabbing a 12 pack of soda off the shelf (hit the floor on that one) ... the problem is in training my new horse.

    She's learning to lunge, which means obviously she isn't very good at it. Tracking right is her bad way - and my right elbow happens to be my bad one. She likes to turn herself around to the left and take off ... and I'm finding I have no strength to fight back when she does that. Again ... I'm not quick on the uptake here ... took me two times of being pulled nearly off my feet to realize that hey, maybe my elbow is the problem! This weekend I actually ended up dropping the lunge whip and having to hold on to the lunge line with both hands to get her through her tantrum ... because I'll be darned if she's going to learn she can get away with it. Of course, today I have elbow pain and pain in the biceps too ... obviously worked it

    My question is - anyone know of specific exercises I can do to help regain my strength? And/or any tips on how I can work through this on the lunge line with the new horse?

    My sister is going to help with the lunging as she can ... but I really need my strength back soon! Thanks!
    Last edited by Tif_Ann; Apr. 12, 2010, 05:19 PM.
    If you don't like something, change it. If you can't change it, change your attitude.
    ~ Maya Angelou

  • #2
    Be careful -- My tennis elbow turned into 2 tennis elbows when I overdid it with my left arm while my right arm was too painful to use --

    It's important not to do any strength training exercises until your elbow is nearly pain free -- I found this advice very difficult to take since my lack of grip strength was driving me nuts, but you really need to let things heal before beginning strength training so that you don't make your injury worse --

    Be careful in your everyday activities -- Never carry anything with a straight arm -- Don't lift with your palms down -- If you're riding, keep your elbows bent and at your sides and keep your hands in proper position too --

    You can begin stretching exercises before strength training -- Most helpful for me is to put me 'bad' arm straight out in front of your body -- Bend at the bad wrist, and with the good hand apply pressure to bring the bad palm towards you -- Also, beginning in the same position, bend the wrist so that the to bring the back of the bad hand towards you --

    For strength training, hold a hammer (closer to the hammer head to begin with) perpendicular to the ground, and rotate the hammer to the left 90 degrees -- From the same starting position, rotate to the right 90 degrees --

    Resting your forearm on a flat surface with palm up (your hand should extend beyond the end of the flat surface) -- Hold a light weight (nothing or at maybe a pound to start), and lift the weight by bending your wrist while keeping the forearm on the surface --
    Starting from a similar position, but with your thumb on top, lift the weight towards the ceiling -- Once you're REALLY feeling good, you can do the same exercise starting with your palm down --

    Play with putty, squishy balls, or other grip strengtheners --

    Google 'tennis elbow exercises' -- There are tons of them --

    I also found myofacial release therapy to be very helpful --

    Change your computer mouse -- I use the joystick style ones now, and am much more comfotable --

    Use heat before you work your elbow, and ice afterwards -- Wear elbow braces when you do barn chores, ride, or are involved in other activities that could strain your elbow --
    "I never mind if an adult uses safety stirrups." GM

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    • #3
      Get it checked out if you haven't already. I suffered for months. It got to the point where I couldn't even brush my hair with that hand. Went to a physical therapist who did a couple of tests and sure enough with him pushing on it a certain way I could feel it clearly popping in and out of joint slightly. It never would have healed like that. He put it back in place and did exercises to help me keep it there. It got better super quick. I found the key for me is dumping water buckets on top of the dirty straw in the wheelbarrow rather than carrying them outside and dumping them.
      McDowell Racing Stables

      Home Away From Home

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      • #4
        That's a real PIA injury. I did it for the first time several years ago when I decided to rake all the leaves in the whole yard in three hours flat, as fast as I could rake. DUMB. It took 3 months before I could tie my shoes or turn a doorknob without pain, and since then the right elbow is prone to reinjury if I'm not careful (all the things the previous poster said about lifting correctly!)

        I'd seriously avoid lunging if it is going to create jerking situations - you will have a very hard time healing up.

        Can you exercise her in other ways or work on something else for a few weeks? In some ways it's better for the horse, too - if she is able to misbehave for several weeks because of your injury, she's learning bad habits. If you just leave it alone til you are able to lunge her without pain, then she won't have "backslid" in the meantime.

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        • #5
          Ditto Laurierace. If you haven't been to a doctor (and please go to an orthopedic surgeon and not waste time with a GP! ) go! and have xrays and an exam. I injured my right shoulder in a bad fall, and thought the elbow was just secondary/tertiary soreness. Turns out I had a small fracture in the elbow, as well as capsular damage to the shoulder from dislocation. In short, I should have been resting it in a sling, rather than using it to compensate for what my shoulder couldn't do. Set my recovery back, a lot.
          In loving memory of Laura Jahnke.
          A life lived by example, done too soon.
          www.caringbridge.org/page/laurajahnke/

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          • Original Poster

            #6
            Thank you! I'm the kind of person who just "pushes through" things and never would have thought to start with stretching - duh - seems so obvious now.

            I'm to the point I'm ready to head to the doctor - seems like a "simple strain" shouldn't be causing me so many problems for so long. I need to go in anyway - time for my thyroid bloodwork - so might as well get the ball rolling!

            As for the horse - I did start riding instead of lunging. She's coming 5 and unhandled, and usually I like to have solid lunging skills, walk/trot/canter both ways, before we start to ride, but that's just not going to happen with her. My sister will help with the lunging and I'll work on the riding and hopefully we won't mess her up too badly
            If you don't like something, change it. If you can't change it, change your attitude.
            ~ Maya Angelou

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