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The OBP of Cross-Country Skiing (1): Tennis ElbowUpon reading this article:-
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OBP defined:-OptimumTennis Elbow defined:-The key injury is small tears of the tendon at the upper end of the extensor carpi radialis brevis muscle (ECRB for short). The tendon tears are caused by jarring when the muscle is used in an over tense way. Likewise, healing can be slow due to the muscle remaining tense even when you are resting.
Pole Planting to avoid Tennis Elbow:-(1) Use the part in its "OBP" (previously defined). If you are a cross country skier, check out the diagrams below. Line Trace number (2) in the table below shows the forearm with the wrist at its "OBP". This is close to the ideal.
(2) Place your poles "deliberately". You can do this if you reach forward. Reaching forward gives your arms sufficient time to start pushing down gently, and without "jarring" as the pole hits the snow. (Note: "reaching forward" is something you do with your whole body from the ankle joint upward. But that will be the subject of another article...). Management of Tennis Elbow when not Skiing:-Both at work and while resting, keep the joint of interest (in this case the wrist and forearm) in or close to its middle range. This is really important, and should probably be the key point taught by your physiotherapist. The middle range of a joint is where the muscles around it:-
If you are not suffering from tennis elbow while skiing, the above advice is probably all you need. If however you are in pain, you should check out the following articles:-
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