17/08/2024
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How to deal with Padel elbow.
Padel, a dynamic sport rapidly gaining popularity worldwide, offers exhilarating gameplay but also presents unique but few challenges to players' physical well-being. Among these challenges is the risk of developing "Padelbow", which compares to the more familiar Tennis elbow.
In this article, we delve into the symptoms, causes, and treatment options for Padelbow, exploring how this condition forms, particularly in the context of Padel. Additionally, we'll discuss preventive measures, including strapping techniques and prehabilitation exercises, to help players safeguard against this common overuse injury and continue enjoying their time on the court.
Symptoms: Padelbow, colloquially known as Tennis elbow, manifests with pain and tenderness on the outside of the elbow. The discomfort may radiate down the forearm and worsen with activities involving gripping or wrist movements. Individuals might notice weakness in their grip strength and difficulty in performing daily tasks.
Pathophysiology: Lateral epicondylitis, or Padelbow, occurs due to repetitive stress on the extensor tendons of the forearm, specifically where they attach to the lateral epicondyle of the humerus bone. Overuse or sudden excessive strain leads to micro-tears and inflammation in the tendon tissue, resulting in pain and dysfunction.
Padel and Lateral Epicondylitis: Padel involves repeated swinging of the racket, often with improper technique or excessive force. This places significant strain on the forearm extensor tendons, predisposing players to Padelbow. The combination of gripping the racket tightly and performing repetitive motions exacerbates the condition, making Padel enthusiasts particularly susceptible.
Treatment: Treatment for Padelbow typically involves a multifaceted approach. Chiropractic care can be beneficial, with techniques such as cross friction massage and dry needling targeting affected muscles and tendons to alleviate pain and promote healing. Additionally, chiropractors can provide education on proper technique, warm up stretches and ergonomics to prevent recurrence. The use of cryotherapy (applying ice to the area) to reduce the inflammation is also recommended.
Preventive Measures: Preventing Padelbow requires a combination of lifestyle modifications and proactive measures. Wearing an elbow brace during play can provide support and reduce strain on the affected area. Incorporating specific stretches and exercises to strengthen the common extensors of the forearm can improve resilience and decrease the risk of injury. Additionally, maintaining proper technique, using appropriate equipment, and taking regular breaks during play can help prevent overuse injuries like Padelbow.
Prehabilitation Exercises: To strengthen the tendons and muscles surrounding the elbow, incorporate the following prehabilitation exercises into your routine:
1. Wrist Extensor Stretch: Extend your arm straight out in front of you with your palm facing down. Use your other hand to gently press down on your hand until you feel a stretch on the top of your forearm. Hold for 15-30 seconds and repeat on the other side.
2. Wrist Flexor Stretch: Extend your arm straight out in front of you with your palm facing up. Use your other hand to gently press down on your hand until you feel a stretch on the underside of your forearm. Hold for 15-30 seconds and repeat on the other side.
3. Reverse Wrist Curls: Sit or stand with your forearm resting on a table or your thigh, palm facing down. Hold a light dumbbell or resistance band in your hand. Slowly curl your wrist upwards towards the ceiling, then lower it back down. Perform 2-3 sets of 10-15 repetitions.
4. Wrist Pronation/Supination: Hold a light dumbbell or resistance band with your elbow bent at 90 degrees and your forearm parallel to the ground. Rotate your forearm, turning your palm up (supination) and then down (pronation). Perform 2-3 sets of 10-15 repetitions on each arm.
Incorporate these exercises into your routine 2-3 times per week to build strength and endurance in the forearm muscles and tendons, reducing the risk of Padelbow and other overuse injuries. Remember to start with lighter weights and gradually increase resistance as you progress. If you experience any pain or discomfort during these exercises, stop immediately and consult with a healthcare professional.
How to Strap Your Arm for Padel: Proper strapping of the arm can help provide support and stability to the elbow joint during padel sessions. Begin by wrapping a strip of athletic tape around the forearm, starting just below the elbow and extending down towards the wrist. Ensure the tape is snug but not too tight to restrict circulation. Continue wrapping the tape around the forearm in a spiral pattern, overlapping each layer slightly, until reaching the wrist. Secure the end of the tape with a final wrap or adhesive tab.
This strapping technique helps alleviate strain on the tendons and muscles of the forearm, reducing the risk of Padelbow.
Conclusion
In conclusion, Padelbow, stems from repetitive strain on the forearm extensor tendons. With proper treatment, preventive measures, and techniques such as arm strapping, individuals can manage Padelbow effectively and continue enjoying their favourite sport.
Dr Gareth Williams
