Tennis elbow is an overuse injury and, like other such injuries, is a result of placing too much demand on muscles and tendons that are not equipped to handle the stress.
Static stretching is the most traditional way to stretch and remains a viable and popular option. A muscle is put in a position of stretch over its entire length and held in its lengthened position (hence the name static) for a period of 30 seconds.
There are several ways in which to stretch and each has its advocates. Whichever option you choose, consistency is the key to carryover. Your goal is not simply to warm up or cool down, it is to become more flexible. That takes patience and persistence.
A meniscus is a cartilagenous structure that appears in a few joints of the body, most notably at the knee. There is an inner, or medial meniscus and an outer, or lateral meniscus. Both lie between the tibia (the large bone of the lower leg), and the femur (thigh bone).
The Anterior Cruciate Ligament is the primary stabilizer of the knee. It is located between (and attaches) the rear outer base of the femur (thigh bone) and the top of the front inner tibia (the larger of the two bones in the lower leg).
Sam Bradford, 2008 Heisman winner and Oklahoma Sooner star quarterback, was virtually a sure thing to be the number one pick in this year’s NFL draft – At least that was the prevailing opinion until he sprained his right AC joint in September’s home opener.
The Achilles tendon and calf muscles are put on stretch when the ankle is flexed up and it is shortened when the toes are pointed. A tight Achilles or one that is overstretched can predispose to rupture.
A force that pulls the thumb away from the hand places stress on the UCL at the joint where the thumb meets the palm. If the force at this joint (also called the MCP, or metacarpophalangeal joint) is traumatic and causes the joint to exceed its normal limit of movement, the UCL is sprained.
When a ligament is put on stretch it is considered sprained, and these traumatic injuries are labeled as either Grade I, II or III sprains depending on their severity. A Grade III sprain IS a complete tear of the ligament – they are one and the same thing.