How to Prevent Eskrima Elbow
By Marc J. Lawrence

     It is not unusual to hear a number of eskrimadors complain of arm pain about one month after getting new sticks. They probably have eskrima elbow. Eskrima elbow or tennis elbow is one and the same. Physicians call it Epicondylitis. It is an injury to the muscles and tendons on the outside of the elbow caused by overuse and or repetitive stress.

     Signs and symptoms are pain and swelling (in the belly of the muscle) on the top of the forearm, and pain and tenderness of the inside of the arm by the elbow joint. Pain and tenderness are seen in the top of the hand, from the wrist and usually seen in the second and third fingers. If you have suffered this type of injury, it can be treated simply and be prevented as well. Prompt treatment leads to rapid recovery.
     Treatment is based on the RICE principle, R- rest, stop over-use and reduce training time until completely healed, I-ice no more than 10 minutes a day and no ice directly to the skin, use towel for barrier, C- Compress, tennis elbow straps applied correctly help when training, and E-elevate, elevate your arm during the day to minimize swelling. Over the counter anti-inflammatory medicine also helps reduce inflammation.
     Prevention is simple. It is two fold. One is stretching correctly before and after practice, and the other is using a stick with the correct diameter.
     Here are some stretching exercises to help you. Stretch #1, standing up, palm down arm straight in front of you, bend the wrist down 90 degrees for 20 seconds. Stretch #2, standing up, palm up, arm straight in front of you bend the wrist down 90 degrees for 20 seconds. Stretch #3, standing up, palm down arm straight in front of you, spread your fingers wide in a shooting motion and hold for 20 seconds. This can be repeated up to two or three times. Do this prior to twirling and after practice.
     Equipment modification of grip size is important. Too big or too small a stick will cause many problems in your arm. Your proper grip size is measured from the middle of your palm to the tip of your third finger. Use a paper tape measure to make the measurement. Wrap this tape measure around your stick once; it should be the same. If the diameter of your stick is too small, get a larger stick or use bicycle handle bar foam, sports grip or even pipe insulation foam tape to increase the diameter. If the diameter of your stick is too large, get a smaller one. This will help you immensely in the prevention of eskrima elbow.
For more information go to: www.nismat.org/ptcor/tennis elbow.

Marc J. Lawrence is a Filipino Martial Arts practitioner and a member of the Doce Pares Los Angeles Academy in California, USA