Gotta agree with the
tennis elbow band. It helps. Also, I found that while paddling over distances where the need for extreme paddle techniques was not there, I save my elbows by keeping my thumbs on top of the paddle shaft. Its hard to “death grip” the paddle that way.
Find a good PT
I developed a pretty severe case of TE in 2011. It really messed up my paddling in '11 and '12, and I am still dealing with it but this year has been much better.
The straps seem ridiculous, like they wouldn’t do a thing, but they really help. Icing and ibuprofen are two means to the same end: reducing inflamation, which is important.
I intended to take some paddling lessons to have a professional assess my stroke and see if there was anything I was doing/not doing to cause the problem, but I could never get scheduled with a teacher and as my condition improved I let it slide. I still ought to do it. I’m largely self- and peer-taught, and I guess it is possible I am hurting myself with my stroke.
I went to a chiropractor who did all kinds of chiro-crackpot things–laser flashlight, electric stim, “stripping” and adjusting–without producing much result, other than on his income statement.
I self-referred me to a PT place where I did PT after my hip operation. They also applied electric stim, which I feel has no curative affect at all, and they really massaged the hell out of my forearms. They’d really dig in. There was also a regimen of exercises. I think the PT was most helpful, and encourage you to find a good PT and get working with them.
This year I was careful to slowly and consistently ramp up my paddling distances. The TE still gets to me if I paddle too hard, too far, but it is much better, and I’ve been able to stretch the distances I can paddle. I try to religiously use the elbow straps, and I also pop an iB before going out if I think of it, or after if I was starting to get sore. Ice might be preferrable since there are no side affects, but it is damn inconvenient. And Doug, alcohol combined with iB turns into acid in your stomach, so try to get a layer of food between the iB and your liquid courage.
Last week I paddled Little Tupper using my buddies gear: a 50-yr old Grumman and some of those crap paddles that are turned out of 3/4" stock, the ones that have a shaft that is flat and wide on the side of the blade faces. My paddles have oval shafts that are longer on the side of the blade edges than they are wide on the side of the blade face. Using the crap paddles, my elbows started chirping in the first mile. Apparently the slight change of grip made a big difference. So, it might be worth having somebody evaluate your paddling, like I intended to do.
Good luck with this condition. If you find a quick fix for it, let me know!
2nd the trigger point therapy
I fixed tennis elbow, golfer elbow, and several other problems with TP therapy. Check Amazon for Davies’ book ‘Trigger Point Therapy Workbook’. It’s all about displaced pain. My tennis elbow was caused by strained muscles in the forearm and triceps. My theory is that the tiny muscles in the elbow lose the tug of war. Mine were pulled tight like guitar strings, and I think that’s why the docs think they are tendons. Davies’ book is an easy read, the first few chapters describe trigger points, and the rest contain maps of muscles and pains.
elbow tendinitis
I was getting progressively worse right lateral elbow pain over a number of years of using a feathered double blade paddle with Adirondack style pack canoes. Assumed it was just tennis elbow and tried ice after, braces, PT, etc. The elbow then began to lock. Finally had an Xray in 2009 and found a spur at the insertion of the biceps tendon onto the ulna which was as big as my thumbnail. Saw an orthopedic sub specialist who said it couldn’t be fixed until the biceps tendon literally tore from the bone. I tried switching to non-feathered paddles and have been much better ever since. Also paddle with single blade when in bigger canoes. Find that paddling on the right side most of the time helps prevent flareups of the right elbow problem.
elbow tendinitis
I was getting progressively worse right lateral elbow pain over a number of years of using a feathered double blade paddle with Adirondack style pack canoes. Assumed it was just tennis elbow and tried ice after, braces, PT, etc. The elbow then began to lock. Finally had an Xray in 2009 and found a spur at the insertion of the biceps tendon onto the ulna which was as big as my thumbnail. Saw an orthopedic sub specialist who said it couldn’t be fixed until the biceps tendon literally tore from the bone. I tried switching to non-feathered paddles and have been much better ever since. Also paddle with single blade when in bigger canoes. Find that paddling on the right side most of the time helps prevent flareups of the right elbow problem.
Know how you feel
Had an MRI a few weeks ago, showed some type of tear. Did PT for about 3-4 weeks, twice a week, still hurts. Elbow locks all day and when I straighten it you hear the crack! Been doing that for almost 2 years, also keep me up because i like to stretch out my arms when sleeping then Crack! Friend had the tendons sliced from bone to relieve pressure, he said that didn’t work. He also had salt water shots in that area, didn’t work. I keep the bubble strap in my emergency gear for just in case. wondered about the bent shaft but it’s to expensive to just try it out. Might get another cortisone shot before seeing another dr. good luck
Tendinitis
I struggled with it for years. I recommend NOT letting them inject it - works for joints, not tendinitis. Went thru therapy, etc. Eventually I guess it scars enough to stop hurting. Stretching helps, and keeping it warm. Good luck!
Flexbar
After a few years of pain, steroid shots (never again!) and acupuncture (no help) someone recommended Thera-band Flexbar.
The simple exercises have had an incredible effect on my intensity and frequency of pain. Start with the smaller size, and move up. As always, YMMV.
http://www.thera-band.com/store/products.php?ProductID=20
Started PT
and the finger trigger point is one thing they suggested right off the bat. Of course having already scheduled friends to come in and help me re-roof a 12 x 42’ out building didn’t help the cause a whole lot but ice and massage seemed to help at the end of the day. Looks like a long haul to being healed!
elbow
I have struggled with various itises and some busted body parts from skiing and horse wrecks.
I learned something very important by accident rehabing a saddle mule with a bowed tendon. I had to take her for a walk every day. My arthritic knees started to improve.
Try an elbow brace, light weights a few times a week, NSAIDS and a hot tub. Maybe a smaller paddle might help. Make sure your form is good with emphasis on your trunk muscles.
Bent shaft paddle?
Ran into a paddler who swears that by switching to a Werner bent shaft minimized his tennis elbow. I experience bouts of pain that last on/off all paddling season, using Ibuprophen & an elbow brace.
Anyone else think that bent shaft would help?
Brace will help
while you wait for time to cure the condition. I’ve had it a couple of times and in each case it went away by iteself in about six months.
Peter
Trigger point massage works very fast
fast and permanent. You must let the muscle, ligament or tendon heal for a few days before straining it again. After a few days use trigger point again. Do this cycle until it is completely healed. Sounds like you found a good PT.
elbow
A bent shaft could be a good idea because it changes the geometry of your movements.
I’ve read your posts and blogs.
You didn’t get that elbow playing tennis !
Thank you for the trigger point
massage reference!I found a good video on the massage and a preventive exercise. I already started.
I’m no doc but have RSI experience
First of all, recognize that this is a “cumulative stress injury”. That means that your constant stress on the same area has now overwhelmed your body’s normal repair mechanism. So the LAST thing you need to do now is continue to stress it!
That means, lay off!
Braces only encourage you to continue to use the tissues incorrectly. If you do that, you’ll never heal, you’ll worsen. Want to ruin every nice weather period for paddling for the rest of your life? No?
So lay off that spot, let it heal, do whatever works (RICE often does) and take anti=inflamatory drugs to get more immediate relief.
Then let it heal and learn how NOT to repeat this particular movement improperly in the future.
If you do this, you can have a long and happy life inside the only body you’re going to buy, amigo. If you don’t, you’re going to be very sore and very sorry for a very loooonnnnng time…
Using TPM for 2 days has made my
elbow where I can touch it without jumping.
Theraband bars exercises
This video shows the simple eccentric twist theraband exercises that were found to work in a study published a couple years ago. http://www.medpagetoday.com/Orthopedics/Orthopedics/15048
http://www.acatoday.org/content_css.cfm?CID=4205
I have done them and they work. No more pain! http://www.youtube.com/watch?v=tQfwpUd8t6o