I follow a blog called “Exercises for Injuries” by injury treatment guru Rick Kaselj of Canada. You’ll have to find his blog yourself as I couldn’t find a handy link to it. (I bought one of his shoulder injury products and that’s how I got on his list.) I tend to trust this source because he supplies sources for the studies he mentions and the ones I have checked have checked out. Also, be warned that his web-based ads are of the ilk of those irritating ads that go on and on and on and just when you think it is done, you get “But wait, there’s more.” I assume this kind of marketing works because so many people use it; I just find it tedious in the extreme.
Here is an excerpt form a recent blog post that has very interesting information regarding tendonitis which I believe applies to archers. I suffered from “Tennis Elbow” and a shoulder “inflammation” problem, both of which may not have involved an inflammation at all, which would explain why the treatments didn’t work (including cortisone injection).
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Here they are three surprising things you need to know about Tennis Elbow:
Many doctors and physical therapists still recommend icing and non-steroidal anti-inflammatory drugs for Tennis Elbow, in spite of the fact that the medical community has agreed that Tennis Elbow is not caused by inflammation.
This quote comes from a paper in the British Medical Journal: “Tendonitis such as that of the Achilles, lateral elbow [Tennis Elbow], and rotator cuff tendons is a common presentation to family practitioners and various medical specialists. Most currently practicing general practitioners were taught, and many still believe, that patients who present with overuse tendonitis have a largely inflammatory condition and will benefit from anti-inflammatory medication. Unfortunately, this dogma is deeply entrenched. Ten of 11 readily available sports medicine texts specifically recommend non-steroidal anti-inflammatory drugs for treating painful conditions like Achilles and patellar tendonitis despite the lack of a biological rationale or clinical evidence for this approach.”
There was also a study conducted in 2006. It was a controlled clinical pilot trial to determine whether icing decreases pain and helps to heal Tennis Elbow. The study had two groups of people with Tennis Elbow. The control group did exercises only. The test group did the same exercises and iced. Both groups showed the same amount of improvement, showing that icing provided no real benefit for Tennis Elbow.
Many people (and health professionals) don’t realize it, but weak shoulder and scapular muscles can be a significant contributing factor to Tennis Elbow, because the elbows and wrists must be recruited to handle the more taxing, repetitive movements the shoulder and scapular muscles should be handling, but aren’t able to.
When we strengthen our shoulder and scapular muscles, it takes a lot of the load off of the elbows and wrists, thereby decreasing the strain and stress on them, which is what causes Tennis Elbow.
#3 Eccentric Contraction Exercises
There was a study done in 2005 that found that long-term, 71% of people using eccentric had completely recovered from Tennis Elbow as compared to only 39% that didn’t do eccentric and did only stretching (Martinez-Silvestrini 2005).
An eccentric contraction is when a muscle is lengthening while it is moving with resistance. Eccentric contractions produce collagen to help strengthen the muscles and tendons near your elbow, and this is what helps to heal your Tennis Elbow and prevent it from occurring again in the future.