If you are a cyclist or triathlete, you may experience “tennis elbow”, a nagging pain on the outside of the elbow. Despite the name, it is not specific to racket sports players. It is a common overuse injury called tendinitis.
Tendons become inflamed due to repetitive use, in this case due to gripping, twisting or constantly being “jarred” by bumps in the road or trail when cycling or running.
The first thing to try is rest. If the injury is caused by overuse, then not using the injured limb is the cure. Additionally, apply ice to the affected area to reduce the swelling of the tendons. Massaging your elbow gently with your thumb will promote healing. If the pain is really bad, take anti-inflammatory pills as well. If it persists, visit a physiotherapist or doctor.
Prevention is better than cure, and there are a few ways which you can ensure it does not return.
The first, is your cycling technique. Make sure you shoulders and arms are relaxed, so that your elbow and shoulder joints and not rigidly taking the shock of each bump. If you are struggling to relax, make sure you are not biting off more than you can chew – it can be hard to relax your arms if you are flying down a slope that is steeper or more technical than your ability allows. Get your technique right then build from there.
It might also be that your seat is too high, or your handle bars too low, so that you are leaning forward and putting too much strain on your arms.
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Do not over grip the handle. If you are squeezing the bar, it will knacker your tendons.
You should also include regular strength and mobility sessions in your training programme. Tendinitis is often a result of one area overcompensating for weakness elsewhere.
Press ups
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Place two hands on the floor, and take your weight on your hands and toes. Lower your chest to the ground and push up. This will improve your shoulder, pectoral, tricep and bicep strength, all of which will become more robust against the pressure of cycling.
Core training
A strong core will help maintain your cycling technique, so you do not compensate by pushing on your arms to stay upright. Try the plank – on your elbows and toes keep your body rigid for up to a minute.
V-touches – lie on your back, and lift your feet up into the air with straight legs. Simultaneously lift your hands with straight arms until your fingers touch your toes.
Russian twists – sit on the ground with your feet raised slightly off the ground, and lean back so your torso and thighs are in a V shape. With your hands clasped together, touch the ground on one side, then the other, twisting backwards and forwards. You can hold a weight to up the challenge.
Back strength
A strong back will distribute the load away from your arms too.
Pull ups – hang from a bar and lift yourself. If you are unable to do one, then jump up and lower yourself as slowly as possible. You can also use a chair and have one foot resting on the chair (or even pushing lightly) to take enough weight off until you can pull yourself up.
Press up rows – in a press up position, holding a weight rather than putting your palm on the ground, lift the weight until it touches your shoulder. This will work your back and your core. You may need to spread you feet a little to balance.
Mobility
Tendinitis can occur due to a lack of mobility in joints, in the shoulders, wrists or elbow.
Broom sticks – hold a light bar, a broom stick or mop. With straight arms, try and lift the bar over and behind your head. Do not lead with one arm of the other. If you cannot do it, put your arms wider. If you still cannot do it, press you arms back as far as your shoulders will allow and bring them back forward.
Rotator dumbbells – hold a light weight, lift your arm so your bicep is parallel to the ground. With your elbow bent at 90 degrees, bring your arm forward and back up like your waving as a Japanese “Lucky Cat”. This will strengthen and help mobilise your rotator cuffs.
Child’s pose – try this yoga move by putting all fours on the ground, knees and hands, then dropping your hips back to your heels while keep your hands in the same place.
