Long days on the tennis court or at the golf driving range can lead to a chronic injury in the elbow. Elbow tendinitis refers to an inflammation of one or more of the tendons joining the arm bones to arm muscles. Pilates is an exercise style that focuses on muscle lengthening and proper form through activities.
Causes
While the movements leading to tennis elbow or golfer's elbow often injure separate tendons, the result is pain and loss of mobility, according to MayoClinic.com. While tendinitis can result from a sudden trauma to the elbow, most cases of tendinitis develop as overuse injuries where a swing or bending motion is repeated under stress for extended periods of time on a regular basis. Tennis, golf, lifting or woodworking are all common causes of elbow tendinitis.
Pre-Pilates Preparation
Talk to your doctor before starting an exercise or rehabilitation program to confirm the diagnosis. Your doctor may prescribe resting your arm for some period of time prior to starting Pilates. Most doctors recommend following the PRICE approach to reduce pain and swelling before starting rehabilitation programs. "Protect" the arm with a brace or elastic wrap. "Rest" the arm until swelling and pain subside. Place "Ice" on the elbow before and after activities and several times a day to reduce swelling. Use "Compression" to reduce swelling and create stability in the elbow. "Elevate" the elbow to help any fluids drain, lowering swelling issues.
Pilates Purpose
Pilates is frequently used to improve core muscle conditioning, improving posture while performing exercises or daily activities. The principles used in Pilates core conditioning apply to stressed and tight arm muscles. Repetitive activities can strengthen arm muscles but reduce flexibility. If flexibility is lost, the elbow tendons absorb more strain. A Pilates program stretches the muscles and works to regain flexibility in the forearm muscles and elbow joint. Additionally, some Pilates exercises such as push-ups and resistance-band wrist and biceps curls create stronger arm muscles that support the elbow. Strength training becomes part of a preventive program to reduce the risk of recurrence, according to Family Doctor.
Exercise Program
Several Pilates exercises facilitate elbow tendinitis rehabilitation. Many of the exercises look like standard workout program methods, but keep in mind that the purpose of Pilates is to lengthen muscles, and you must therefore remain cognizant of form.
Stretch both arms by interlocking your fingers, breathing in and reaching above your head. Keep your eyes forward, thinking about elongating your spine and extending your height through your shoulders all the way to your fingers.
From the overhead stretch, bring one hand down to your mid-back while taking the other hand from the front and reaching up behind your back to meet your other hand. If you have lost a lot of flexibility, you may need to join your hands with the aid of a towel to stretch your triceps. Repeat with other arm.
Release tension in your forearms by extending your hand in front of you. With your palm facing away from you, gently pull the fingers down with your opposite hand. After holding it for a few seconds, pull the fingers up toward the ceiling and hold. Repeat on both arms.
Light weights may be used to perform wrist curls. Make sure you don't sacrifice flexibility for strength since extra loss of flexibility is one culprit for tendinitis, according to MayoClinic.com. When you are strong enough, a Pilates push-up not only builds core muscles, but also improves strength and mobility in the arm. Start with your back against the wall. Roll your chin down, allowing each vertebrae in your spine to roll over one by one until your hands are on the floor. Walk your hands away from the wall until you are extended and bend your elbows lowering your body to the floor.
Considerations
When working through an injury, it is imperative to listen to your body and the pain levels you experience. When performing any exercise, stop if sharp pains appear or general pain increases. Ice your elbow after every workout for 20 minutes and consult a doctor if your elbow does not improve over several weeks. For chronic injuries, consult a sports coach or physical therapist to evaluate your form and look for ways to reduce the strain to the elbow.
