After years of taking part in racket sports activities together with tennis, racquetball and most just lately pickleball, I’ve suffered from tennis elbow for a very long time. Other than that, in my youthful years, I did lots of heavy weight lifting and my proper elbow all the time nagged at me from the overuse and abuse that I’ve put it via…and I believe that’s another excuse it tends to flare up after swinging a paddle or racket.
Whereas sporting a good tennis elbow brace (click on to see the one I exploit) does assist alleviate my ache whereas I’m on the courtroom, that doesn’t actually get to the foundation of the issue since you actually need to do some sort of correct rehabilitation workouts.
I’d tried totally different wrist stretches and watched a number of Youtube movies however the very best discovery for me was the Theraband Flexbar that I purchased a couple of years in the past after a bodily therapist really helpful it to me.
The versatile rubber bar is used to carry out a easy twisting train referred to as the “Tyler Twist”, named after Timothy Tyler, PT, one of many Bodily Therapists that co-authored a scientific analysis examine that ultimately proved that this easy rubber bar and the twisting train they got here up is definitely an efficient and cheap approach to deal with tennis elbow.
Over time I’ve performed a number of totally different rehab workouts and seen quite a lot of docs specialised in sports activities drugs and bodily therapists. I’ve additionally had acupuncture and acupressure performed on my elbow to alleviate episodes of extreme ache.
At a sure level, a great bodily therapist referred to as me out and informed me if I simply stored taking part in and overusing my elbow with out performing some preventative stretching and workouts I used to be going to all the time find yourself again in his workplace time and again. He was proper and it was a great wake-up name. I used to be simply going to get patched up each time it actually harm fairly than taking the long-term strategy to attempt to forestall the ache.
TheraBand Flexbar Assessment:
The Flexbar is a inflexible rubber cylindrical bar that measures 12″ lengthy. The dry pure rubber bar is available in 4 progressive resistance ranges to match the person’s diploma of elbow ache and energy capability. Every of the 4 variations of the Flexbar is made utilizing a distinct colour to simply differentiate them.
The colours, so as from least to most inflexible, together with the (kilos of pressure wanted) to bend it right into a U form are:
Colour (lbs of pressure wanted to bend):
- Yellow: (6 lbs.)
- Crimson (10 lbs.)
- Inexperienced: (15 lbs.)
- Blue (25 lbs.)
The Flexbar measures precisely one foot (12″) in size. The circumference of the bars additionally will increase with the extent of resistance. The inexperienced one which I exploit measures 5.5″ round, the periphery is ribbed which makes it simpler to understand and twist.
Be aware: The Flexbar does comprise latex.
Different Questions in regards to the Flexbar:
Use the TheraBand Flexbar?
The TheraBand Flexbar does include a easy printed illustration however I’m extra of a visible particular person so I went to youtube to see the bar in motion. Beneath is a brief video displaying easy methods to use the Flexbar.
Does the Flexbar work for Tennis Elbow and Golfer’s Elbow?
Research performed by Timothy Tyler and his colleagues on the Nicholas Institute confirmed that sufferers reported an 81% enchancment of their elbow ache and a 72% enchancment in energy utilizing the approach. The same examine was performed for golfer’s elbow (medial epicondylitis) utilizing a versatile rubber bar to carry out the “Tyler Twist” with comparable success
Which Theraband FlexBar ought to I exploit?
The colours accessible are Yellow, Crimson, Inexperienced, and Blue. These are so as from lightest to heaviest resistance (the blue is the toughest to bend and twist).
In line with the producer’s documentation (Efficiency Well being®), the RED FlexBar is really helpful for many customers to start out with.
So most individuals do begin with the Crimson Flexbar. The yellow Flexbar must be utilized by sufferers experiencing a excessive diploma of elbow ache, seniors and youths.
When you’ve gotten used to the crimson you’ll be able to then progress via the stiffer bars (inexperienced and ultimately blue) because the harm improves and also you get stronger. Yellow can be for customers which have much less arm energy or have extreme ache and can’t twist the crimson bar.
I personally determined to purchase the inexperienced Flexbar. I’m a comparatively massive man and have a reasonably robust grip so I skipped the crimson and located the inexperienced to be a great degree of resistance for me.
What number of repetitions and units per day:
I’ve seen many on-line feedback by customers recommending that you just begin with 3 units of 15 repetitions twice a day and progress to the tougher colour as soon as that turns into after which progress to the following colour and cut back your repetitions.
Nevertheless, in response to the unique examine, it stated as soon as a day and the interview by the New York Instances, Tyler confirmed that his “sufferers did three units of fifteen repetitions every single day. Learners ought to begin with three units of 5 repetitions, including extra because the repetitions get simpler.
The units must be performed consecutively with solely a brief break in between every set, fairly than unfold out through the day.
Remember the fact that the train could also be barely uncomfortable to do at first, however I discovered the ache began to subside inside per week or so. You might also must ice your elbow if in case you have ache. In fact, if the ache is extreme it’s best to cease utilizing it and see a health care provider.
Private verdict:
As talked about, I’m not a medical skilled so if you’re having tennis or golfer’s elbow it might be higher to talk to a health care provider. That stated, research have repeatedly proven that the Theraband is an efficient remedy for most individuals.
As with most workouts and rehab, I believe most of it comes all the way down to consistency and the compound impact of doing the workouts frequently. It’s very straightforward to make use of and even a few minutes a day may help maintain my elbow higher conditioned. I are likely to maintain it on my desk inside arms attain and attempt to do repetitions every single day as a great break from sitting at my desk.
I’ll admit I do overlook typically and go for stints with out utilizing it and I can inform. If my ache flares up once more I get again within the routine of utilizing it, typically, inside a few weeks of constant use, I begin to really feel aid.
If I had been good, I’d simply keep on with it and use it every single day as a part of my routine..and do it persistently, however I’ve the identical drawback with lots of issues. I have a tendency to make use of issues or do issues once I want it.
I’d say if you’re affected by elbow ache, actually for the value the TheraBand is price a attempt. It’s not a miracle remedy for tendinitis by any means however for me, it’s undoubtedly been definitely worth the cash and a great coaching support/rehab software to have round once I want it.
The corporate is predicated in Akron, Ohio, they’ve been in enterprise for 40+ years and likewise make different rehab instruments like elastic bands and tubing.
Sources:
Tennis Elbow: https://orthoinfo.aaos.org/en/ailments–situations/tennis-elbow-lateral-epicondylitis/
WebMD: https://www.webmd.com/pain-management/tennis-elbow#1
Golfer’s Elbow: https://www.webmd.com/fitness-exercise/golfers-elbow-basics
US Nationwide Library of Medication Nationwide Institutes of Well being: A New Train For Tennis Elbow That Works!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2971639/
http://www.thera-bandacademy.com/parts/purchasers/docs/Tylerpercent20etpercent20alpercent20JSESpercent202010__201009DD_123442.pdf