How to Address Elbow Pain Due to Excessive Rollerskiing

Becoming a full-time nordic skier has led to many changes in not only my training, but also in my lifestyle, my diet, and my body! The increase in training now compared to what I had time to do in college has definitely created noticeable differences in my joints and limbs. The increase of time on rollerskis, specifically, has led to an onslaught of pain in my elbow joints.

I went to my PT- Therapeutic Associates Physical Therapy of Boise, concerned about this pain and explained that after a long double pole session or double pole intervals, they would ache all day. They have also started "popping" more when I move my arms suddenly from a bent to an extended position. My PT, Rob Barnes, was worried that two of my elbow bones (humerus and ulna) and the surrounding cartilage and ligaments were being compressed and put under too much pressure due to the pounding and vibration sent through the arms after hitting pavement while poling. He deduced that this movement and force applied for hours on end created the soreness and rubbing that was giving me pain.

Rob suggested that in order to help this situation, I should address it right away by doing the following stretches:

1. Hand/Finger/Wrist. Wrist Flexors.
Elbow straight, palm up. Grasp fingers with other hand and slowly bend wrist backward. Hold for 30 seconds. Repeat this 1 time/session and 3 sessions/day.

2. Shoulder. Posterior/Inferior Glide. Flexion Above 90 degrees.
With towel roll wedged in elbow, grasp wrist and gently pull arm back and slightly down. Hold for 5 seconds. Repeat 5 times/set. Do 1 set/session. Do 2 sessions/day.

3. Shoulder. Inferior Capsule Stretch. 
Gently pull on raised elbow with other hand until stretch is felt in shoulder. Hold 30 seconds. Repeat 1 time/session. Do 1 set/session. Do 3 sessions/day.

4. Hand/Finger/Wrist. Wrist Flexors. 
Kneel on all fours, palms flat on floor, fingers pointing backward. Slowly sit backward toward heels until stretch is felt in wrists. Hold 30 seconds. Repeat 1 time/session. Do 3 sessions/day.

5. Hand/Finger/Wrist. Wrist Extensors.
Elbow straight, palm down. Place other hand with thumb on underside of wrists and fingers on back of hand. Slowly bend wrist down until stretch is felt on top of forearm. Hold 30 seconds. Repeat 1 time/session. Do 3 sessions/day.

Rob also suggested wearing compression arm sleeves during rollerski sessions to help absorb some of the vibration and force from poling.

I bought these at Big 5 Sporting Goods for $12.99 so they were very affordable and definitely do the job, as well as make you look HUGE!

My elbows are feeling better now and I couldn't have done it without Therapeutic Associates Physical Therapy!