Knock Out Elbow Tendonitis: A Complete Guide to Fast Recovery for Combat Athletes

Elbow tendonitis, also known as tennis elbow, is a common injury among boxers and other athletes who engage in repetitive arm movements. The condition is characterized by pain and inflammation in the tendons that attach to the lateral epicondyle, the bony bump on the outside of the elbow.

Tennis elbow can be a frustrating injury, but with the right treatment and management, it is possible to recover quickly and get back to training.

Here are ten ways to help speed up the healing process and reduce pain associated with elbow tendonitis:

Rest and Ice:
One of the most effective ways to reduce pain and inflammation associated with tennis elbow is to rest the affected arm and apply ice to the area. Ice should be applied for 20-30 minutes at a time, several times a day.

Physical Therapy:
A physical therapist can help you develop a rehabilitation program that targets the specific muscles and tendons affected by tennis elbow. This may include exercises to strengthen the muscles in the forearm and elbow, as well as stretching and range-of-motion exercises.

Non-steroidal Anti-inflammatory Drugs (NSAIDs):
Over-the-counter NSAIDs, such as ibuprofen, can help reduce pain and inflammation associated with tennis elbow. Be sure to follow the recommended dosage and speak with your physician before taking any medication.

Bracing:
Wearing a brace that supports the affected area can help reduce pain and inflammation associated with tennis elbow. A brace can also help prevent the injury from getting worse.

Ultrasound Therapy:
Ultrasound therapy is a non-invasive treatment that uses sound waves to stimulate blood flow and reduce pain. It can be used to help reduce inflammation and speed up the healing process.

Dry Needling:
Dry needling is a form of physical therapy that involves inserting fine needles into the affected area to stimulate blood flow and promote healing. It can be used to help reduce pain and inflammation associated with tennis elbow.

Stretching:
Stretching the muscles in the forearm and elbow can help reduce pain and inflammation associated with tennis elbow. A physical therapist can teach you the proper stretching techniques for your specific condition.

Cold Laser Therapy:
Cold laser therapy is a non-invasive treatment that uses low-level laser light to stimulate blood flow and reduce pain. It can be used to help reduce inflammation and speed up the healing process.

Platelet-Rich Plasma (PRP) Injections:
PRP injections involve using a patient’s own blood plasma, which is high in platelets and growth factors, to promote healing in the affected area. PRP injections have been shown to be effective in treating tennis elbow (1).

Surgery:
In severe cases of tennis elbow, surgery may be necessary to repair the damaged tendons. Surgery should be considered only after other treatment options have been exhausted, and it should be done by experienced surgeons.

In conclusion, elbow tendonitis or tennis elbow is a common injury among boxers, but with the right treatment and management, it is possible to recover quickly and get back to training. Rest, ice, physical therapy, non-steroidal anti-inflammatory drugs, bracing, ultrasound therapy, dry needling, stretching, cold laser therapy, PRP injections, and surgery are some of the ways to make the injury less painful and make the healing faster. It’s important to consult with a medical professional to determine the best course of treatment for your specific condition.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541028/

Please note that the information provided in this blog is for general educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns about your health or are experiencing symptoms related to elbow tendonitis, please consult with a qualified healthcare professional before attempting any of the treatment options discussed in this blog.

Attention Boxing and Muay Thai Fighters!!! Looking to Improve Your Performance in the Ring? Meditate.

Yes, Meditation and Mindfulness Practices can be beneficial for boxing and Muay Thai students in a number of ways. Some research suggests that these practices can help improve focus, concentration, and mental clarity, which can be helpful for athletes looking to improve their performance in the ring.
One study published in the Journal of Clinical Psychology found that mindfulness meditation may be particularly helpful for athletes looking to improve their focus and concentration. The study found that athletes who participated in mindfulness meditation training showed significant improvements in their ability to focus and maintain their attention on the task at hand.

Another study published in the Journal of Sports Science and Medicine found that mindfulness meditation may also be helpful for reducing stress and anxiety in athletes. The study found that athletes who participated in mindfulness meditation training reported lower levels of anxiety and stress, as well as improved mood and well-being.

There is also some research to suggest that mindfulness meditation may be helpful for improving physical performance. A study published in the Journal of Alternative and Complementary Medicine found that athletes who participated in mindfulness meditation training showed improvements in their physical performance, including increased flexibility and strength, as well as improved cardiovascular endurance.

So, how can you start incorporating meditation into your boxing or Muay Thai training?

The first step is to set aside some time each day to practice. Whether it’s in the morning before your training or in the evening before you go to bed, find a time that works for you and stick to it.

Next, find a quiet and comfortable place to sit. It’s important to have a comfortable and stable posture, so try sitting on the floor with your legs crossed or in a chair with your feet firmly planted on the ground.

Once you’re seated and comfortable, begin by focusing on your breath. Take deep, slow breaths in through your nose and out through your mouth. As you breathe, try to clear your mind of any distractions or thoughts. If your mind begins to wander, simply bring it back to your breath.

As you become more comfortable with this basic form of meditation, you can start to incorporate visualization techniques. For example, imagine yourself in the ring or on the mat, executing your techniques with precision and power. Visualize yourself as calm, focused, and in control.

Finally, remember that meditation is a practice and it takes time to see results. Be patient with yourself and don’t get discouraged if you have trouble focusing or quieting your mind. With time and practice, you’ll find that meditation becomes easier and more beneficial for your boxing and Muay Thai training.

In conclusion, meditation is an essential part of martial arts training, especially for boxers and Muay Thai practitioners. It can help to improve focus and concentration, reduce stress, and improve physical performance. By incorporating meditation into your training, you’ll see improvements in your overall performance and be better prepared to handle the demands of the ring. So, take the time to meditate, and you’ll soon be on your way to reaching new heights in your training.

Overall, it appears that mindfulness meditation and other mindfulness practices may be beneficial for boxing and Muay Thai students looking to improve their focus, concentration, stress management, and physical performance.

References:

• “Mindfulness meditation improves focus and concentration” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079847/)
• “The effects of mindfulness meditation on sport performance: A review” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6001394/)
• “Mindfulness meditation and its potential effects on physical performance and cardiovascular health” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401455/)

10 Warm-up & 10 Cool-down Exercises for All Fitness Levels

Warming up before your boxing or Muay Thai training session is essential for optimal performance and injury prevention. Try these 10 exercises to get your body ready for the physical demands of training:

1. Jumping jacks: Get your heart rate up and loosen your muscles with this simple and effective exercise.
   
   
2. High knees: Jog in place and lift your knees up towards your chest to warm up your leg muscles and improve coordination.
   
   
3. Leg swings: Swing one leg back and forth in front of you or to the side to loosen your hips and improve range of motion.
   
   
4. Arm circles: Hold your arms out to the side and make circular motions with your shoulders to warm up your shoulder muscles and improve mobility.
   
   
5. Lunges: This exercise is great for warming up your legs and improving balance.
   
   
6. Squats: Squats are an effective way to warm up your leg muscles and improve balance and stability.
   
   
7. Planks: Engage your core muscles and improve stability with this classic exercise.
   
   
8. Push-ups: Warm up your upper body and improve strength and endurance with push-ups.
   
   
9. Leg stretches: Improve flexibility and range of motion with some leg stretches.
   
   
10. Jump rope: Get your heart rate up and warm up your muscles while improving cardiovascular endurance with jump rope.

After a hard training session, it’s important to properly cool down in order to reduce muscle soreness and fatigue and prevent injury. Here are 10 cool-down exercises that can help you recover and improve flexibility and mobility after Boxing or Muay Thai training: 

1. Static stretching: Take some time to stretch out your muscles with static stretches. This can help improve flexibility and reduce muscle tension. Target areas like your calves, quadriceps, hamstrings, and hip flexors.
2. Dynamic stretching: Engage in dynamic stretches to improve mobility and prepare your body for future activity. Some dynamic stretches that might be helpful for boxing and Muay Thai training could include leg swings, arm swings, and lunges.
3. Yoga poses: Find some relaxation and recovery through yoga poses like downward facing dog, pigeon pose, and child’s pose.
   
   
4. Foam rolling: Foam rolling can be a great way to massage and stretch out sore muscles. Some areas of the body that might be particularly helpful to foam roll after boxing or Muay Thai training could include the calves, quadriceps, hamstrings, and upper back.
   
   
5. Massage: Massage can be an effective way to reduce muscle soreness and improve recovery. Consider getting a massage or using a massage tool like a massage ball or foam roller to work out sore muscles after training.
   
   
6. Swimming: Swimming can be a great low-impact activity for cooling down after boxing or Muay Thai training. The buoyancy of the water can help reduce stress on the joints and muscles, making it easier to recover after a tough training session.
   
   
7. Walking or jogging: Walking or jogging can be a good way to gradually bring the heart rate down after training. This can help flush out lactic acid and other waste products from the muscles, which can aid in recovery.
   
   
8. PNF stretching: PNF stretching (proprioceptive neuromuscular facilitation) involves contracting and relaxing the muscles while stretching. This can be an effective way to improve flexibility and mobility.
   
   
9. Ice bath: Ice baths are a popular cool-down exercise among boxers and Muay Thai fighters. The practice involves soaking in a tub of ice water following a training session. Ice baths are believed to help reduce muscle soreness and inflammation, and may also help to improve recovery following a workout.
   
   
10. Planks: Planks are a great way to cool down after a workout, as they help to engage and strengthen the core muscles.

From Fear to Fire: How to Harness Your Emotions and Build Mental Toughness in Boxing

Boxing, like any sport, can sometimes bring about feelings of nervousness or anxiety. However, it is important to learn how to use these emotions to your advantage and turn them into positive energy that can enhance your performance. Here are some tips for strengthening your mental toughness and managing your emotions while boxing:

Acknowledge your emotions:

Sports psychologists generally agree that acknowledging and accepting your emotions can be an important part of building mental toughness and improving performance in sports like boxing ands similar martial arts. When you are aware of and open to your emotions, you can better understand what triggers them and how to manage them, which can help you stay focused and perform at your best. One of the most common method is paying attention to your physical sensations. Your body often provides clues about your emotional state. For example, you may feel tension in your muscles or butterflies in your stomach when you are anxious. By paying attention to these physical sensations, you can become more aware of your emotions.

So, instead of trying to ignore or suppress them, recognize and accept your feelings. This can help you understand what triggers them and how to manage them.

Use visualization:

Visualization is a technique that involves using your imagination to create mental images of yourself succeeding in your sport. This can be a powerful tool for building mental toughness in boxing, muay thai, MMA and similar sports because it can help you develop confidence, focus, and motivation. Here are a few ways to use visualization to build mental toughness in boxing:

1. Imagine yourself succeeding: Visualize yourself performing well in the ring, executing your techniques with precision and power. As you imagine this scenario, focus on the details and try to make it as realistic as possible. This can help you build confidence in your abilities and visualize yourself achieving your goals.
   
   
2. Practice visualization regularly: The more you practice visualization, the more natural and automatic it will become. Set aside a few minutes each day to visualize yourself succeeding in the ring. With regular practice, you can develop a strong mental image of what it feels like to be at your best.
   
   
3. Use visualization to prepare for competition: Visualization can be particularly useful for preparing for competition. Imagine yourself entering the ring, going through your warm-up routine, and executing your game plan. Visualizing the specific steps you need to take can help you feel more confident and focused when it’s time to compete.
   
   
4. Combine visualization with other techniques: Visualization can be even more powerful when combined with other mental toughness techniques, like setting achievable goals or practicing mindfulness. By combining visualization with these strategies, you can further enhance your mental toughness and improve your performance in the ring.
   
   

By using your imagination to visualize yourself succeeding, you can develop confidence, focus, and motivation, and be better prepared for competition.

Set achievable goals:

Maintain a positive attitude:

When you maintain a positive attitude, you focus on things you can control, such as your attitude and effort, rather than dwelling on things you can’t control, like the outcome of a fight. This can help you stay motivated and resilient, even when things don’t go as planned.

There are a few specific ways that maintaining a positive attitude can help in harnessing your emotions and building mental toughness in boxing:

1. A positive attitude can help you cope with setbacks: No athlete is immune to setbacks and failures. However, those who are able to maintain a positive attitude when things don’t go as planned are often better able to bounce back and learn from their mistakes. By maintaining a positive attitude, you can stay focused and motivated, rather than getting discouraged and losing confidence.
   
   
2. A positive attitude can help you stay focused: When you have a positive attitude, you are more likely to stay focused and present, rather than getting distracted by negative thoughts or emotions. This can be particularly important in high-stress situations like competition, when it is easy to get distracted by negative emotions.
   
   
3. A positive attitude can help you build resilience: Resilience is the ability to recover from adversity and bounce back from setbacks. By maintaining a positive attitude, you can develop the mental toughness needed to overcome challenges and continue to improve.

Overall, maintaining a positive attitude is an important part of harnessing your emotions and building mental toughness in boxing and other sports.

Seek support:

A support network of friends, family, coaches, or mentors can help keep you motivated and focused. Surround yourself with positive, supportive people who can help you overcome challenges.

Overall, building mental toughness in boxing involves self-awareness, focus, and a positive attitude. By using these strategies, you can learn to harness your emotions and use them to improve your performance in the ring.

Everybody exercises, or works out for a different reason, some for health issues, some for stress release or maybe just for the fun of it.

The result of each one is the same…

In every reason for exercising, the result benefits your body, your mind and your conscience or soul. It just keeps you alive, inside as well as outside of your body.
Just as many practices such as Martial Arts, Yoga, Tai-Chi, or Chi-Gong are readily understood as mind/body disciplines, you can re-imagine your everyday routine and experience any form of exercise as a vehicle to refresh and renew mind, body, and soul. Practice awareness as you do jumping jacks, lift weights, or pound away on your elliptical machine. Repeat a mantra or affirmation with each movement. Keep your attention in your body and on your breathing, and you will restore yourself on multiple levels. Exercise is an essential element of the mind-body-soul balance because it literally affects all three.

Sacred texts throughout the ages have spoken of our bodies as vessels or temples that need to be honored and cared for. When we exercise, we display reverence for the magnificence of our bodies. Exercise has been shown to have several positive effects on the body. First exercise will increase blood flow to the brain, providing the brain with essential nutrients such as glucose and oxygen.  Abnormal glucose tolerance can lead to brain impairments, and exercise helps regulate blood sugar levels.

Studies show that very active people who engage regularly physical activities have much lower rates of memory loss, dementia, Alzheimer’s and do better on cognitive function tests over time. Regular physical activity is one of the most important things you can do for the overall health of your body. Participation in physical activity improves several body functions. These include: weight control, decreased risk of cardiovascular disease, decreased risk of diabetes, reduced risk of cancer, improved strength of bones and muscle, enhanced emotional status, decreases the natural degenerative changes that come with aging, and increases your chances to live longer.

In children, exercise has been shown to improve cognitive function, and improve motor skill development. In adults, especially as we age, regular physical activity increases memory and slows the aging process of the brain.

Here are some examples and explanations of the positive effects as a result of your exercising (example – Martial Arts):

Boost your confidence

The most common thing that a lot of people suffer from is exactly this, the confidence needed to continue forward. Again I will say, don’t quit on yourself yet. The more you exercise the more secure you become of yourself, especially on how your body looks. You don’t need something to go sideways so you can start exercising and make a change, but spit on your hands and just go do something, be active!

Discipline

Having discipline means you are dedicated to what you do. Discipline will allow a person to learn how to structure important aspects of their lives to accomplish tasks and goals. In martial arts, discipline is a foundational practice. Martial arts instructors are keen on not tolerating disruptions, excessive talking or goofing around. This type of discipline is especially important if the child is not receiving it in school. The discipline taught in martial arts also teaches how to control anger, how to diffuse situations without fighting and how to be self-accountable.

Respect

Followed by discipline, respect is another foundational practice taught in virtually every martial art. Trainees are taught to respect their instructors, their co-students, opponents and themselves. Respect is deeply ingrained in martial arts and it is a lesson that is taught from day one until the end of practicing martial arts. The respect associated with martial arts comes from the close interaction students have with their teachers. Naturally, as the student learns more from the instructor they begin to increase in belt ranks, which also facilitates respect for their techniques, knowledge and abilities.

Social Skills and Friendship

The ability to make and have friends is a major factor in a child’s satisfaction and comfort level in school. It is also a key factor in their abilities to interact with the world as they get older. Martial arts provides children the ability to feel incorporated in a nonthreatening family environment. Dojos are extremely structured and facilitate a family-like atmosphere. Ultimately, that makes it a perfect environment for shy children to begin to open up and make friends. Martial arts training also teaches the concepts of compassion to opponents, patience and conflict resolution.

Reducing stress

If you had a tough day, don’t quit on yourself yet. You can still throw away every negative energy inside and make it positive. Hit the gym and do whatever makes you happier, like riding the bike, running on the treadmill, lifting weights or just find a punching bag and let it all out on it.

Responsibility

In many dojos, children and older people are required to maintain the cleanliness of their uniforms, the dojo and to be punctual. Along with the personal responsibility trainees have in memorizing moves, these elements impact their ability to achieve higher belts. Ultimately, that system of personal responsibility is important in independence especially to a growing child.

Attention to Detail

Martial arts are all about details. When trainees learn moves, they will learn how important every little movement needs to be and how it can impact outcomes. This emphasis on attention to detail helps a child increase their focus, concentration and memorization.

Martial arts are great for boosting your physical and mental health. Many of the positive aspects of healthy mental health are incorporated within the martial arts system of respect, rewards, accountability and confidence.

Lastly, physical activity is the best way to boost energy levels. Regular physical activity increases the blood flow and will allow more oxygen to get to the body providing energy to do work. Regular physical activity also increases production of vital hormones such as thyroid-stimulating hormone, testosterone, human growth hormone, and catecholamines, all of which help increase your metabolism and give you more energy. Regular physical activity also makes you more efficient at utilizing your body’s stores of fat and sugar for fuel, which allows you to burn them for energy and also helps regulate blood sugar levels and prevent the peaks and valleys that can cause fatigue.