Author Topic: Elbow pain  (Read 1000 times)

Tyler M

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Elbow pain
« on: April 30, 2019, 06:45:56 PM »
I just returned from 9 days in Hanalei on family vacation.
Most days I SUP surfed hard for 2 hours in the morning and 2 hours in the evening. Mid days were for family time, siestas, prone surfing with the kids, etc.

Like most of my SUP heavy vacations, my elbows both end up with great, deep pain by day 4 or 5. It only occurs while out paddling and usually completely disappears a few days after the trip. The pain while out SUP surfing is strong enough that Iím usually forced to head in early.

Does anyone else suffer from this? I suspect Iím gripping my paddle too tightly. Itís a Werner rip stick- very stiff.  Perhaps Iím just going too hard at it after not paddling much recently.

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seadart

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Re: Elbow pain
« Reply #1 on: April 30, 2019, 07:03:07 PM »
Elbow pain in paddle sports is usually due to gripping the paddle too tightly, and forcing the paddle too hard.  It might be that the paddle is too stiff but more likely other joints would be complaining.  Work on finessing the stroke; you can also try a smaller blade.  Sometimes paddle shaft diameter plays a role but I doubt it with the paddle you are using. 

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Re: Elbow pain
« Reply #2 on: April 30, 2019, 07:20:27 PM »
Tyler

To reduce grip force when paddling consider using a paddle wax. You can then lightly grip the paddle and still have a powerful stroke. This is the wax that I have been using for a couple of months. Good product.

Bob

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Rider

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Re: Elbow pain
« Reply #3 on: April 30, 2019, 07:30:02 PM »
Tyler M, I feel your pain. I did the exact same thing for a couple years. One year the waves were so good that I stayed out all day. Really, the wife was calling me in for lunch and I just shined her on. The more she screamed, the better my elbows felt. Iit hasenít been a problem lately as we havenít been back. 8)

seadart

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Re: Elbow pain
« Reply #4 on: April 30, 2019, 08:08:35 PM »
You can also just use surfboard wax, works just fine if you choose the right wax for water temps.

I also learned to open my grip when pushing the paddle first with the top hand then with the bottom hand during the recovery portion of the stroke, hard to explain how to do it, but once you get the feel it helps keep the tendons from overtightening. The compression bands work for ECRB pain but not a good idea to overdue and keep paddling while it hurts. 

Tyler M

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Re: Elbow pain
« Reply #5 on: April 30, 2019, 08:47:50 PM »
Thanks all.

Iíll try the wax.
Iím pretty sure that my fierce grip is compensating for my lack of fitness and desperation to not miss a good passing wave.

3 days out from vacation and Iím noticing that my fingers are sore as well. The elbows are on the mend.


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APPST_Paddle

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Re: Elbow pain
« Reply #6 on: May 01, 2019, 03:34:09 AM »
It can also stem from subcap issues in your shoulder moving down through your bicep into your elbow. That has been my issue occasionally which came from too stiff a paddle and/or too large a paddle blade.

I've moved to a small diameter paddle which helps considerably.
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eastbound

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Re: Elbow pain
« Reply #7 on: May 01, 2019, 05:27:37 AM »
i find the xtuf soft shaft from kenalu is friendliest to elbows and shoulders--when i use a stiffer shaft, i immediately get issues--right elbow from 40 years of heavy squash (mighta ruined my hip too)--and right shoulder from years of using my only real tennis weapons, serve/volley/o'head--when i play social these days i serve sidearm! overheads? no go--i try to head the ball!

but ive bought and quickly sold what i thought would be paddle upgrades, and always reverted to the xtuf soft--i also use the mana blade--tho i surfed a challenging day in FL a few weeks ago with a konihi i leave down there, which, if i didnt have the mana, i would be happy with---whatever the case that paddle has xtuf soft and my limbs felt great--so i think the pain avoidance i get is mostly about the xtuf soft--if your konihi is already xtuf soft, maybe put a mana blade on and see how that goes--tons of rehab on web for "tennis elbow" which is just tendonitis of elbow--which you likely have--and youre inflaming it--might also make sense to rest it a bit then bring it back with rehab--with rehab, once rested, i like work the offensive body part as hard as i can stand, then ice well, immediately.

good luck--how was hanalei? you get some local sup love??
« Last Edit: May 01, 2019, 05:34:20 AM by eastbound »
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Re: Elbow pain
« Reply #8 on: May 02, 2019, 03:53:47 PM »
Elbows are about the only thing on me that doesn't hurt. It's part paddle (Ke Nalu Konihi 82 for downwind, Mana 90 for surfing and foiling, xTuf(S) shaft if my shoulders are kicking up) and part technique. I don't pull with my lower arm, I push down with my upper arm and twist my core. What I'd call the Dave Kalama/Jonny Puakea technique. And I make sure my upper hand is shoulder height when the blade is buried--which means different lengths for my downwind paddle (thick board) and surf board.

Keeping your lower arm straight while you twist to power the blade and press down to keep water flowing across the blade vertically gives lots of power without straining the small muscles of your arm and the little elbow joint.
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eastbound

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Re: Elbow pain
« Reply #9 on: May 03, 2019, 05:56:08 AM »
seems simple sensible (best kind) PB--ima try that tomorrow

straight lower arm as much as possible--push down with upper hand and twist

i get so psyched for the wave im paddling into, that i throw technique to the wind
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PonoBill

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Re: Elbow pain
« Reply #10 on: May 03, 2019, 01:12:56 PM »
EB--I used to do the same thing until Dave Kalama impressed on me that it was the reason I was missing the waves I really needed to get (the ones that have their big brothers stacked up right behind them). Dave impressed on me that the bigger the wave you're going for, the stronger your technique needs to be. And the way to practice that is to do it for every wave. Doing so kicked my wave count way up, and almost eliminated the tendency to pull myself off the board, though I still do that too often in downwinding. If you bend your lower arm to pull the result is both weaker and your position and balance are much more compromised than if you keep a straight lower arm and engage your core. In downwinding you sometimes need three quick short strokes instead of one long hard one, and I do that best using my arms. And that's generally when I fall.

The pushing down part is more valuable with certain paddles--basically any paddle that makes noise when you pull it without fully planting the blade. The original Ke Nlu paddles are helped by that technique a little bit, but the Konihi and Mana are right in the sweet spot (along with the flow-controlled QB designs). Push down hard on a Konihi and it feels like the catch doubles. I'm sure it's not that much, but it's how it feels. I permanently switched from a 95 to an 82 when I started consistently pushing down.
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LBsup

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Re: Elbow pain
« Reply #11 on: May 03, 2019, 01:23:41 PM »
Interesting I never have elbow pain but my shoulder tends to get sore when Iím scratching very hard for a wave I feel is passing me by, I think my technique goes awry.  Also, others have mentioned my paddle is too long so that probably strains my shoulder as well.  Frequently my fingers go spastic and lock up on me after a long session really odd and uncomfortable sensation.
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RideTheGlide

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Re: Elbow pain
« Reply #12 on: May 03, 2019, 02:56:02 PM »
I get tendinitis in the elbows from time to time. I have one of those adjustable velcro cuffs and it does help, but it's not made for water sports. Maybe there is a neoprene one that is.
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PonoBill

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Re: Elbow pain
« Reply #13 on: May 03, 2019, 04:20:21 PM »
Interesting I never have elbow pain but my shoulder tends to get sore when Iím scratching very hard for a wave I feel is passing me by, I think my technique goes awry.  Also, others have mentioned my paddle is too long so that probably strains my shoulder as well.  Frequently my fingers go spastic and lock up on me after a long session really odd and uncomfortable sensation.
A too-long paddle bows my shoulders right up. I forgot my surf paddle one morning and went foiling with my downwind paddle--it felt terrible and my shoulders ached for two days. A slightly softer shaft helps too, by taking up the impact. That's when I switch to an Xtuf(s), when I start having pain. It doesn't take long to make it go away and then I generally switch back, though I've kept the Xtuf on my surf paddle all winter this year. Oddly enough if I have some shoulder pain from any source paddling with my surf paddle helps it, paddling with my downwind paddle exacerbates it. It's as if the Xtuf were therapeutic. I doubt that's really so, but still...
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LBsup

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Re: Elbow pain
« Reply #14 on: May 03, 2019, 05:47:37 PM »
Interesting I never have elbow pain but my shoulder tends to get sore when Iím scratching very hard for a wave I feel is passing me by, I think my technique goes awry.  Also, others have mentioned my paddle is too long so that probably strains my shoulder as well.  Frequently my fingers go spastic and lock up on me after a long session really odd and uncomfortable sensation.
A too-long paddle bows my shoulders right up. I forgot my surf paddle one morning and went foiling with my downwind paddle--it felt terrible and my shoulders ached for two days. A slightly softer shaft helps too, by taking up the impact. That's when I switch to an Xtuf(s), when I start having pain. It doesn't take long to make it go away and then I generally switch back, though I've kept the Xtuf on my surf paddle all winter this year. Oddly enough if I have some shoulder pain from any source paddling with my surf paddle helps it, paddling with my downwind paddle exacerbates it. It's as if the Xtuf were therapeutic. I doubt that's really so, but still...
Iíll have to lookup the xtuf not familiar with it.  Thanks
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