1/7/2024 0 Comments Radia nerveTwo sets of ten reps every other day should do the trick. The easiest way to do this is with a Flexbar like so… So if your supinator is being overworked, you need to strengthen the pronator muscle to balance the joint out. Want the radial nerve guide I mention at the end of the video? STEP 5 – STRENGTHEN WEAK TISSUESĮarlier, I said that you don’t have to stop your offending activities but you do have to compensate for the muscular imbalances they create. This will help release any sticky adhesions holding onto the nerve so it can move freely when you twist and reach. Once the trigger points have released it’s time to get proper length back into the muscle with a PNF stretch.Īnd now that you’ve stretched the supinator to take the pressure off of the radial nerve entrapment, let’s take this opportunity to do some nerve glides. If you see a massage therapist or acupuncturist, this would be an ideal task for them to help you with. Then move around to find any other spots and repeat. When you find a tender spot, keep the pressure on it for upwards of 30 seconds or until the pain goes away. Start digging your middle finger into the muscles, pressing against the bone. ![]() With your thumb in your elbow pit, take a pinch of the meat just below the fold of your elbow. You can dig into the trigger points of your supinator best with the middle finger of your opposite hand. STEP 2 – REDUCE OFFENDING ACTIVITYįor this type of injury, you don’t need to stop the offending activity.īut it would be good to do less of it for a little while until you’ve strengthened the opposing muscles. If you do a lot of twisting manual work, that’s your offending activity. Now turn your hand over, as if you were to hold a bowl of soup. ![]() Hold your hand out in front of you, palm facing down. And this one muscle only does one movement. Here we go… 5 STEP PROCESS TO FIX YOUR REPETITIVE STRAIN INJURy STEP 1 – IDENTIFY OFFENDING ACTIVITYįor radial nerve entrapment in the forearm, there is one muscle that seems to be the main culprit here…the supinator. If you’re feeling things in the blue or green areas, look at my post on thoracic outlet syndrome. This post focuses on helping the yellow and red areas. The image below lets you see where you’d feel a radial nerve entrapment. ![]() It’s caused by a tight supinator muscle that refers pain to the lateral epicondyle, making it feel like lateral epicondylitis.īut there are a few other things you may notice with this injury that you wouldn’t with tennis elbow…sharp or burning pain and possibly even tingling or numbness on the back of your hand, thumb, index, and middle finger. I’ve covered two of these injuries before bicep tendonitis and tricep tendonitis.īut while doing further research for the toolkit I came across a third injury in which the pain can resemble tennis elbow… Radial Nerve Entrapment They have another elbow injury that is very similar. You see, after many conversations I’ve realized that the reason why the elbow tendonitis exercises don’t work for many of these individuals is that they don’t actually have elbow tendonitis. Over the past few weeks, I’ve been expanding my original post on elbow tendonitis.Īnd one of the key sections is dedicated to these people. I can feel their frustration and very much want to help them figure out what’s missing. It’s an injury that greatly affects many people’s lives for months or years, and yet the solution to healing it is so relatively simple and shows results so quickly!īut every now and then I’ll get a message from someone who did everything I suggested but had next to no improvement. You may be aware that a good portion of my work has focused on teaching people how to heal their elbow tendonitis.
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