Mills and tennis elbow...

[SFE]

Hello everyone!

I've recently been dealing with a case of tennis elbow developed by my training mills...

I've been working with mills for quite a while now, at least enough to get the hang of things and be able to judge my RT/RPE with confidence. I'm right arm dominate and I've always felt that my tech. has always been much better on that side. This is what struck me as curious; my elbow has been bothering me on my right side only. I've tried to narrow down my problem to a few key points: either I'm going through the motion too quickly, starting my pull from the back positoin to early (before my elbow is pointed fully in the right direction) or I'm using too much brute force and not enough hip to finish a rep.

Any ideas? I think that it strickly a form issue as I'm working on increased reps and have not felt any soreness (besides my elbow :? ,although I've had great gains in size and strength). This is not an issue that popped up right when I started using my current weight for mills (20#) but has occured after perhaps a month of training at this level.

Any help would be great! I been working with Warrior Wellness on my off days and that has seemed to help (plus not doing mills with my right, of course!).

[hanutaustin]

Steve,

I'm having a similar experience with the mill. I'm right handed, and I believe my technique with my right is better. Every now and then I'd get this pain outside my right arm close to where the tricep inserts into the elbow. I never got it in my left though.

For myself, I think it was that my right hand (with better technique) was able to translate the energy without slowing down the clubbell (as it swung through the back). This meant more force and pull on my elbow whereas my left lost the momentum making it easier.

If you have come across any insights on how to fix the mill, I'd love to hear.

[Jarlo Ilano]

Steve,

There are a variety of causes for "tennis elbow", otherwise known as lateral epidondylitis (inflammation of the forearm extensor tendon group that attaches at the epicondyle). The simplest explanation is an overwork/use of those extensor muscles. Why that might be the case can be significantly more complicated. (One outlandish etiology is a C7 facilitated segment which causes a decreased neural output to the wrist extensors, causing a dysfunctional muscle contraction... but that's another story altogether. :D )

There are few causes for tissue damage.
1. Trauma.
Characterized by a quick and obvious nature. You fell. You hit it. The force must be clearly proportional to the injury. Meaning "I bent over to pick up a sock, and my back went out" is not trauma! Rather it is something else (described below).

2. Overuse.
Which is characterized by a quick breakdown in structure, because of the introduction of a stress that the structure is not equipped to tolerate. The cause is the identification of a change in the patient's "environment", whether that be a new sport, or a new pair of shoes. The change is easily identified and the symptom appearance is nearly immediate.

3. Repetitive stress.
Which is characterized by a slow buildup of irritation to a tissue. An example is the carpenter who works for years and years without difficulty, yet now is unable to perform his duties. When questioned he may recall that there was a gradual deterioration in his performance. What causes this? Perhaps an illness which brought strength levels down for a bit while the person continued on without any decrease in his work volumes. Perhaps the passage of time, with the strength levels gradually decreasing and now unable to keep up with the previously tolerable workload.

4. Exhausted Adaptive Potential.
A term defined by my Canadian instructors. It is the sequelae of events from a past trauma that appeared to resolve, yet became an underlying problem to which the body had to adapt in response. These adaptations gradually cause the problems the patient now has. The true cause is often far removed from the site of pain. The above described C7 dysfunction may be an example. I have seen other examples described by Coach Sonnon in his descriptions of tension chains. The cause of the tension chain is what needs to be addressed rather than just treating the symptoms at the site of pain.

(By the way, most of the above is from a class I took from Erl Pettman, PT, a few years ago. I am not that brilliant! :D )

So you may need to ask yourself some more questions:

Are you varying your grip force through the rep? Keeping it in a death grip the whole time may overwork it.

Do you notice a weakness in your grip?

How do the elbow circles in Warrior Wellness feel? As well as the wrist and shoulder ranges?

A month to develop suggests that it was not an obvious structural fault that you had prior to using that weight, but rather a dysfunction that has been steadily irritated over time. Thus, options 3. or 4. Which one it is would require more investigation. Spend some time analyzing it, and I bet you might discover it yourself. Let us know what you think.

Just my opinion, hope you find it of benefit.

[SFE]

Thanks for your input guys!

Jarlo-

I've been thinking about my technique and what you've posted...I'm wagering that it definately has something to do with repetitive stress right at the same point on every rep (almost exactly as Han mentioned, except I feel it on the inside of my elbow, pulling out of the back position).

My grip has changed with practice; originally I held a death grip but now I've learned to have a tight/loose/tight protocol throughout each rep. I've never had a problem with my grip (except it could always be stronger :lol: ). Warrior Wellness has always felt great! No problems there, I just need to be more diligent on keeping myself on a regular schedule with it.

I'm still taking some time off from the mill...but will get back into it in a couple weeks keeping everything said in mind. I'll be sure to write my progress! Thanks again guys!

[JasonE]

Steve -

How does it feel when you do Shield Casts?

[SFE]

Jason-

I had to dust off that cast....haven't done it in awhile :oops: !

Anyways, I'm glad that you brought that up! I just did a few quick reps of the shield cast then followed it with a few quick reps of the mill...As it turns out the shield cast is more uncomfortable than the mill :shock: ! I have recovered a bit, neither hurt as much as I have expierenced in the past. Interestingly, I've never felt any pain performing a shield cast until I just tried it a few moments ago (I used to do them all the time, one of my favorite casts when I was just starting out). It seems to "ping" as I rotate my elbow to point forward as I bring the CB from the back position to order (as the CB moves from behind one shoulder to the next, if that helps make any sense :? ).

I've primarily been working with motions that have been very "planer" (i.e. shoulder casts, armpit casts, presses etc.) so I'm curious if any more of my "spherical" movements with CBs are going to "ping" as well.

Any advice/help/info would be great, I'm glad that we have quality people here to help us lay-swingers out :D !