Elbow health and rehab for jiu jitsu ••••••••••••••••••••••••• The armbar, arguab
Elbow health and rehab for jiu jitsu
The armbar, arguably the most iconic technique in grappling, is a submission that involves hyperextension of the elbow joint (humeroulnar joint). Due to the prevalence of armbars the elbow is a commonly injured joint in Jiu jitsu. Maintaining adequate elbow joint health is essential for grapplers. . After years of grappling many martial artists may lose a bit of range from chronic exposure to hyperextension, but the average person should have about 5 degrees of hyperextension. .
Almeida et al did a study to investigate the type injury following an armbar. All of the subjects complained had diffuse elbow pain at rest and on palpation, specifically in the medial (inside) area of the elbow. MRI results revealed: 1️⃣Total or partial rupture of the common flexor tendon 2️⃣Rupture of the ulnar collataral ligament 3️⃣Bone contusion of the distal humerus/olecranon 4️⃣Joint effusion. .
Prehab Strategy (How to minimize a breakdown of the elbow joint):
Controlled articular rotations: •Full pain-free ranges of motion
•This movement aids joint health by releasing synovial fluid and triggers tissue adaption of the joint
Rehab Strategy (How to speed up the healing process from an armbar injury):
•Isometric loading: isometric contractions prior to painful ranges of motion to trigger tissue adaption to rebuild tissue capacity
•Gradually work up to 100% tension prior to moving into a new range
•Work up to 10-15 second holds
•Isometrics can be performed both in elbow flexion or wrist flexion to properly rehab the joint
The picture below is of @matheusgabrieljj applying a vicious armbar on his opponent @kennedy_jiujitsu .
This post is a collaboration with @combatphysiodocs .
Reference: Almeida, T. B. C. D., Dobashi, E. T., Nishimi, A. Y., ALMEIDA JUNIOR, E. B. D., Pascarelli, L., & Rodrigues, L. M. R. (2017). Analysis of the pattern and mechanism of elbow injuries related to armbar-type armlocks in jiu-jitsu fighters. Acta ortopedica brasileira, 25(5), 209-211.