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Quick Fixes for your Wrists and Elbows

October 16, 2014

Often as desk bound climbers, we get nagging pain in our wrists and elbows. Most of the time we attribute it to overuse, which in some cases could be accurate, but in others, it may simply be a shortening of the muscles due to everyday use. This can easily be managed by some stretching and myo-fascial release or also known as ‘smashing’. Smashing unglues short and stiff muscles, restoring them to their proper length. This may take several attempts, but if you are diligent each day to smash away and stretch, your elbows and wrists will gain back their full range of motion.

ELBOWS

Location of lacrosse ball: base of the elbow, at the tricep.Movement: extend and flex the arm, so that the lacrosse ball smashes into the base of the tricep.Duration: 30 sec – 2 mins

Location of lacrosse ball: posterior forearm/anterior forearmMovement: apply constant pressure as you roll up and down the forearm, you will notice that I have put my forearm into a stretched position.Duration: 30 sec – 2 mins

Location of resistance band: below the elbowMovement: make sure the fingers are facing in the same direction as the band, bend the elbow, and slowly release into extension. Repeat until you feel a change in the joint.Duration: 30 sec – 2mins

WRIST/FOREARM

Location of lacrosse ball: 2 lacrosse balls, one underneath, and one in your hand.Movement: apply pressure at both points, move your wrist into flexion and extension. Repeat along several points in your forearm.Duration: 30 sec – 2 mins

The resource I used was “Becoming a Supple Leopard” by Kelly Starrett.

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