RE: dau Elbow tennis
@các bác !
Em có sưu tần được bài viết của nước ngoài về phương pháp tập luyện hồi phục hội chứng elbow, em có lược dịch(múa rìu một chút), đoạn các bài tập, các bác OSER nào trình tiếng Anh cao, dịch lại giúp em nhé!Thanks!
Bản gốc
Tennis Elbow, Anyone?
There’s no “one size fi ts all” treatment for an injury that affects 50 percent of players.
By Alyssa Shaffer
Back in the mid-1970s, when U.S. players toured China with the State Department, the top-ranked doubles player, Mona Schallau, took advantage of her time there to receive acupuncture treatments with the hope of alleviating her tennis elbow. Shortly after the proce-dure, she declared to the press that she was “cured.” The only catch: By the time the story ran in a national magazine a few months later, Schallau was on the operating table having surgery to address the persistent pain.
Thirty years later, the same frustrations continue to befuddle players with tennis elbow, an injury that will affect up to half of them, according to the Orthopedic Clinics of North America. Common symptoms include pain around the elbow, which can occur not just on court, but during everyday activities like shaking hands or holding a toothbrush. Tennis elbow sufferers may also have pain in the shoulder and neck because their bodies are trying to compensate for the lack of strength and movement in the elbow.
Despite “miracle cures” of everything from Botox to blood transfusions, no treatment has won out. “Anytime you see so many treatments for a single problem, it means we don’t have a successful solution,” says Todd Ellenbecker, a physical therapist with Physiotherapy Associates Scottsdale Sports Clinic in Arizona and the chairman of the USTA Sport Science Committee.
Perhaps the biggest complication for the treatment of tennis elbow—in medical terms, lateral epicondylitis—is a misunderstanding of the nature of the injury. It isn’t an “itis,” or inflammation of the tendons, at all, but a breakdown of the tendon itself due to overuse.
“It’s actually a ‘heart attack’ of the tendon,” explains Dr. Robert Nirschl, M.D., an orthopedist who has treated thousands of tennis-elbow patients, including Schallau. “There’s a loss of blood supply to the area, and that results in de-generation of the tissue.”
The distinction between inflammation and tissue degeneration is important because some common treatments for inflammation can be counterproductive for degeneration, says Dr. Vijay Vad, M.D., a sports-medicine physician at the Hospital for Special Surgery in New York and a consultant to the ATP tour. Cortisone shots are key among these, though they are the weapon of choice for many doctors who treat tennis elbow. Cortisone simply masks the pain, which can cause players to return to the sport too soon, Vad says. One Australian study found that pain returned after six weeks for 72 percent of patients who had an injection for lateral epicondylitis.
Vad reports having more success treating his patients by numbing the painful area and then jabbing it several times with a thin needle to increase blood flow. It sounds harsh, but his patients appear grateful. Alan Cohen, 61, is a retired banker from New York who, over four years, had physical therapy, cortisone, and even surgery to treat his tennis elbow without lasting relief. Cohen claims that Vad’s treatment has helped immeasurably. “You never know how your body will react, but considering how noninvasive this was and how quickly the pain went away, it felt like a miracle,” he says.
At Ellenbecker’s clinic, patients are often treated with iontophoresis, which passes pain-relieving drugs like lidocaine through a patch on the elbow via an electrical current. Other tried-and-true treatments include electrosi-mulation and simple physical therapy exercises; newer studies point to ultrasound-guided needles, platelet-rich plasma injections to help repair the tendons, and even a Bo-tox-like derivative to reduce pain. If all these options seem overwhelming, take comfort in the fact that, based on a study by Nirschl, 95 percent of tennis elbow is treated successfully without surgery, and of the cases that do go under the knife, 95 percent are successful.
Whatever the treatment, most experts agree that a combination of time off from tennis and basic strengthening and stretching is crucial to recovery (see “Three Moves to Target Tennis Elbow” at left). Vad recommends that if your elbow starts to hurt during or after play, you should stay away from the court for a week and apply ice in the evening and heat in the morning for the pain. You can also try wearing a support brace just be-low your elbow on your forearm. While a brace may help with the pain, it’s not a cure for the larger problem. If the pain continues for more than two weeks, Vad advises that you see your doctor.
Most important, you should address the problem that caused the injury. “One episode of tennis elbow won’t predispose you to others, unless the factors that got you there—poor stroke mechanics, weak muscles—are still present,” says Dr. Ben Kibler, M.D., medical director for Lex-ington Clinic Sports Medicine Center in Kentucky and a member of the USTA Sport Science Committee.
Seeking out a pro to help with stroke technique can help, since things like hitting the ball behind the body can overstrain the tendons. You should also examine your racquet. “It’s like Gold-ilocks and the Three Bears,” Ellenbecker says. “Not too fl exible or light, not too heavy or too stiff, but in the midrange.”
Racquets that are too long can put un-due stress on your elbow, and grip size is also important—you shouldn’t have to squeeze too hard just to hold it. Off court, you should strengthen not just the arm, but also the shoulder. “Your posterior shoulder muscles are key in helping power the arm and elbow through the hitting zone. [Players with] two-handed backhands rarely develop tennis elbow because they aren’t putting stress on the elbow joint,” Kibler says.
Finally, keep a sense of “buyer beware” when seeking treatment options. “Everyone out there has their own voodoo,” says Dr. Kevin Plancher, M.D., associ-ate clinical professor of orthopedics at Albert Einstein Medical Center in New York. “But most of the evidence is only anecdotal. It takes time and patience for this to get better.”
Three Moves to Target Tennis Elbow
Do these exercises, recommended by Todd Ellenbecker, head of the USTA Sport Science Committee, as both a preventative measure and, with medical clearance, to treat tennis elbow. Use a very light weight (2 to 5 pounds) and resistance band and work up to 30–45 repetitions. Be sure to consult your doctor before beginning an exercise plan if you’re already rehabbing an elbow injury.
Wrist Curls (forearm extensors and flexors)
Place your forearm on a table or your lap and hold a weight with your hand hanging over the edge, palm down. Slowly lift and lower the weight, keeping your forearm still—all of the movement should occur at your wrist, not your elbow. Do 20–30 reps and switch arms. Then repeat the exercise, this time with your palm facing up.
Seated Row (upper back, shoulders, biceps)
Sit on the floor with your legs in front of you and your knees slightly bent. Hold both ends of a resistance band that’s looped around your feet or a stable object (you can also use a seated-row machine). Sitting up tall with your abs tight, pull the ends of the band toward your torso, keeping your elbows close to your sides. Do 3 sets of 15 reps.
Wrist stretch (flexor and extensor)
Stand with one arm extended in front of you, palm up. Bend your wrist, pointing your fingers toward the fl oor. Use your opposite hand to gently bend the wrist more, feeling a moderate stretch along your forearm. Hold for 15 to 20 seconds and release. Repeat on the opposite side. Do the series 3–4 times, then repeat the exercise, this time with your palm facing down.
Lược dịch của Highway(Phần bài tập)
Có 3 loại hoạt động để cảu thiện vấn đề đau khuỷu tay
Tập luyện 1 số bài tập , đó là lời khuyên của Todd Ellenbecker, người đứng đầu UBKHTDTT - USTA, là biện pháp vừa phòng ngừa vừa sử dụng thuốc để chữa trị
-Dùng 1 vật nhẹ( Khoảng 1-2,2kg)có buộc dải băng co dãn để nhấc lên, hạ xuống khoảng 30-45 lần. Nên hỏi ý kiến bác sỹ trước khi bắt đầu kế hoạch tập luyện để biết chắc chấn thương đã hồi phục
Cuộn cổ tay( Duỗi gập cẳng tay H-1)
Đặt tay lên bàn , nắm 1 quả tạ nhỏ trong lòng bàn tay, thả xuống qua mép bàn, chậm rãi nhấc lên, giữ cánh tay cho tới lúc cổ tay mỏi, động tác lặp lại khoảng 20-30 lần rồi dừng lại.Sau đó tiếp tục bài tập, lần này ngửa lòng bàn tay về phía bạn
Ngồi thẳng lưng, hai vai và bắp tay( H-2)
Ngồi duỗi thẳng chân, nhẹ nhàng khép 2 đầu gối.Giữ cả 2 dải băng thành thòng lọng vòng quanh chân hoặc 1 vật chắc chắn.Kéo đuôi dải băng về phía mình, gĩ khuỷu tay sát người. Làm 3 lượt, mỗi lượt 15 lần kéo đi , kéo lại
Căng cổ tay( Gập và duỗi cơ H-3)
Đứng thẳng, giơ cánh tay ra phía trước, lòng bàn tayngửa r45a, uốn cong cổ tay sao cho các ngón tay chĩa thẳng xuống nền nhà.Dùng tay kia uốn nhẹ nhàng cổ tay thên chút nữa, cảm giác căng từ từ dọc theo cẳng tay.Giữ trong khoảng thời gian từ 15-20 giây rồi thả ra . Lặp lại động tác này với mặt phải của tay. Làm như vậy từ 3-4 lần rồi làm lại bài tập, lần này với bàn tay úp xuống
) - cái này hết sức quan trọng nhé serious đó (đây là phương pháp vật lý trị liệu tốt nhất , và thường dùng )
