Hey MWodies,
Today’s mission is to spend ten quality minutes recovering some the hardest working, and least loved muscles/tissues of your body, your forearms. Try the double ball technique and see if you can’t get a super friend to help out, so that you may also straighten your elbows. Ever had a good forearm pump/blow out? What did you do for those tissues? Chances are nothing. Do you type for a living? Work with your hands? I bet your forearms are like beef jerky. And, IF you have elbow pain from too many pull ups or back squatting, this one’s for you. Those elbows need some slack.
And seriously, we love this forearm torture device. Juliet even tried it on her calves! It’s legit. Armaid.com
Oh, and we are still accepting haiku submissions. The Winner will receive a free spot in any mobility seminar of their choice.
Kstar
52 Responses to “Episode 291/365: Elbow Pain and Grody-Tacked Down Forearms”
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You keyboard Satan
My ulnar neuropathy
Found M-WOD relief
Kstar, would like to see a follow-up about cubital tunnel syndrome relief. Obviously if I had been following the site about a year ago I would probably not developed it, but I’m considerably less stupid for having followed the site for a while now.
As I mobilize
I see change in position
Test retest, progress.
Mobilize in the
Position of restriction
See change, there is change.
The body is built
for movement as a complex
system of systems
Do you mobilize?
No? How very sad for you.
Find joy in movement.
I love K-Star! So
does my wife, but for slightly
different reasons.
To CrossFit without
mobilization is not
dumb, it is stu-pood.
static crane
eternity of staleness
no change is no change
overhead crouching dragon
fire breath in shoulders
no change is no change
glacier nectar
pain tacking boulder
change
movement with purpose
like a praying mantis
strike with fury
KStar, my master:
tacking ungluing
pancaked sheets meat and gristle
floss the goolie too
submit to the pain
seeking long supple future
unlike my psoas
lost in youth now found
past pain finding the right path
age with grace hell no
Desk athlete all day
Grilled cheese is not Paleo
De-laminate bits
I’ve had a ton of inner elbow pain! I’ve been resting but now I guess I need to grinding on my fore arms. Thanks again Star Man
Sensei-star:
Totem animal
Rescue me from the pain cave.
Supple nirvana nears.
Band in my goolie
honey-badger gnaws my bits.
Change I believe in.
Stunna shades won’t save
you from the pain cave. Contract.
Relax. I see stars.
Pissed off and tacked down
Sexy meat tunnels. Supple
up. Don’t be creepy.
RKC Snatch Test
Gristly Shoulders and Arm Bits
Thanks Broom Stick And Ball
paleo chair time
feel no change there be no change
mwod everyday
CFWestHouston here. Great job on the video. My coach Rob Exline has now assigned me to a daily dose of MobilityWOD. Chronic soft tissue tears, range of motion issues (upper body, back .. yeah painful to do overhead squats with plates)… thanks for putting this up! I hope to see you at a seminar.
Mobility is
Sticky glued muscles that are
Pulled apart by pain
Supple Jungle Cat,
Unleash the fury of pain
With balls and rollers
Test, re-test, once more,
External or Internal,
How’s your rotation?
Keep my Zen-face strong,
Are my two minutes finished?
Couch Stretch, I hate you
Where can I get that “Strong people are harder to kill” t shirt? Legit
Heard at my wedding,
“With this pain ball I thee wed…”
“I do,” said the bride.
LOL if you black out it’s still attached. I feel that guys!
MobilityWOD
More than just Recovery
“…Nasty Performance”
http://journal.crossfit.com/2010/05/kstarr-
problems.tpl#featureArticleTitle
When is the Contest over?
Handstands everyday
Fingers working overtime
Forearms make me scream.
My leg is aflame
A sliding tunnel of meat
I shall punish thee.
This is so timely. Been having some pain in the left elbow. Played a vball tourney on Sat where a sports doc told me to rest and NSAID for a week. My head nearly exploded at the news. Who rests for a week?? I’ll be grinding out my forearms between squat sets.
Thanks KStar.
Turning Japanese
grimmace for eternity
two minutes each side
lacrosse was once fun
now it carries too much pain
maybe badmitton…
you distract the joint
I’ll floss the rays in and out
mobilize by force
home-made pain ball
supple destiny
leopard lurking close
faces of horror
at globogym
MWOD is a palm frond
tissues of burning light
holy crap
back of knee unfurls!
The world needed a
Mobility wod guru.
Thank God for K-Star
beat my ass today
i will kick yours tomorrow
where is your game face
grab a lacrosse ball
tack and stretch turn on turn off
ten minute squat test
Into the pain cave
test,tack,floss,stretch, flex,re-test
supple leopard rise
Informed freestylin’
self MWODification
Leopard goes hunting
Thanks for all you do K Star!
Ten minutes a day
Or a lifetime of tightness
Choose the supple way
A cyclist with no
Internal hip rotation
No velo souplesse
From concrete to skies
Sensei breathes new life each post
Honey badger flies
There is a badger
knawing at my knarley bits.
Turn from the pain cave.
Off to see the Wizard
The wonder wizard of MWOD
If ever, oh ever, a Wiz there was
The Wizard of MWOD is one because
Because, because, because, because, because
Because of the wonderful things he does
Kelly, this was perfect. Thanks a boatload, brother.
Really appreciate your responsiveness.
Now I’m off to see a man about a forearm grinder.
Vic
hey Kstar,
here’s another tool for tissue release similar to above. yeh may be gimmicky too and sometimes fiddle but i love it.
its from some physio’s here in Australia.
http://www.smrt.com.au
Thanks for introducing the armaid I am surely going to get one for myself thanks!
Hey Kelly, and Yami. Hmmm what’s with all the Haiku??
Interesting gadget you have there. Would you recommend that for remedial treatment of tennis / golfer’s elbow? I battled with golfer’s elbow a few years ago and eventually wrote a long article detailing all the different golfer’s elbow treatments and exercises I tried or researched (over 20 by the time I’d finished!). If you’re willing I’d be interested in your feedback:
http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/
Cheers,
Colin
Thought I’d share this in case it may help someone.
After a couple of months of squatting and chin-ups, I developed some medial elbow pain in both arms. It went away after a week of vacation and no workouts, but it flared right up again on my first set of warm-ups for squats. Last night I used The Stick to roll my inner forearms from my wrist to up across my elbow. I woke up this morning and my elbow pain feels better. It’s not completely gone, but I was impressed.
I also used The Stick to roll the inside of my left calf, as the plantar fasciitis in my left foot has been getting worse recently. For the last few weeks, the pain and stiffness in my foot had been very bad when I woke up. Rolling my foot on the pain ball offered little relief, and I didn’t feel like I got much out of the lacrosse ball on the medial calf (I may not be pushing hard enough). But I used The Stick, and this morning I had almost no pain in my left foot when I woke up.
Long story short, if you’re not getting much out of the pain ball, try rolling forearms and calves with The Stick or a rolling pin or whatever other twisted device KStar can come up with (that Armaid thing looks torturous).
How much can I do this. My forearms definitely are super tight and have some knots…massage therapist says she can tell they’re damages a bit. Also have some scar tissue due to surgery.
After doing this I’m sore for a few days…just keep repeating once soreness goes away? how much can i do, how much is too much?
What is causing the knots to occur? Identify why they are happening and go to work on it. Yes, working on mobilizing the area with the scar tissue can help to start the scar tissue ripping.
I work on the computer A LOT. I think most is caused from over working my muscles…maybe not hydrated enough too (read about this is another mobilitywod video, just started to try and get 1 ounce per half body weight)
I have pain for a few days when I massage them out…so I stopped trying to dig them out, to avoid the pain. But should I just keep going at it again once it’s not sore from the previous massaging? And eventually it’ll get better?
thanks a ton for your help!
basically my plan now is to massage them out and ice after and try to drink A LOT of water and stay hydrated. If they are sore for a day or two I won’t massage until they’re not sore. Keep repeating. Is this a good plan? Do I need to add in more rest, or strength training, or anything else?
Yes, icing will create more blood flow to the area and clean the area out. If stuff is sitting in there that may be some of what is causing the soreness that you are experiencing. Ice a few times a day. Kelly has some videos on the CrossFit Journal that he talks about icing and the benefits of continuing to ice. If it’s sketchy don’t do something that will aggrivate the area more. Hydration may be a contributing factor. Your electrolytes may be out of whack which would impact it. Strength training is a good thing to be doing, but I wouldn’t add something new until this is figured out. You could start strength training with other areas of your body. This may help the effected areas as well with the healing environment that is created within the body w/movement etc.
should i be doing strength exercises too?
If it’s sketchy don’t do something that will aggrivate the area more….meaning if it’s sore from massaging it out leave it alone until it’s not sore anymore, before more massage?
Hydration may be a contributing factor. Your electrolytes may be out of whack which would impact it….how do I get my electrolytes in whack? How do I balance them and know weather I need to take some and how much?
Thank you so much Kaitlin, you’ve been extremely helpful so far. I really hope I can cure this problem!
Yes, if it’s sore that is your body’s way of telling you something is wrong.
One thing that can help with electrolytes is in 213: Recovering Your Jumping Calves + Dehydration Check. You don’t need to always have something additional in your water, but at times you may need it. Depending on your diet you may need to add some salt so you are absorbing the water you are drinking. You can use Aquahydrate water as an option. These will help restore the quality of your tissue.
I think my diet is good, but I’m going to try the Aquahydrate for a post workout drink. .5 liter after every workout, hopefully it helps. Thank you again so much!
Kay Star is evil
But only because of love
Mobility rocks
I built something for the same purpose. The construction of my gadget is quite a bit more heavy-duty than the armaid. You can see a little video of it here which describes how you could build your own fairly cheaply: http://www.youtube.com/watch?v=8129Oslobh4
Hi.
What is your opinion on cup massage? I have a very light version of compartment syndrome in my forearm from armwrestling and the physical therapist thinks cupping would be really good for the connective tissue.
Thanks!