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Main Boards => PowWow => Topic started by: AlanF on March 29, 2009, 09:51:00 PM
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Need some advice. I got my first bow in July '08 - a Horne's Archery 3-piece Brush bow pulling 45# at my 27" draw length. Shot it every week with a rare exception up until about Nov by which time I had developed a very sore left (bow arm) elbow. Now I'm active duty Navy and keep in pretty good shape doing cardio and calisthenics about three times a week. I can't figure out why the inside of my elbow got so sore. Anyhow I have not shot my bow since mid Nov except for a few shots (5-10) in Jan. Elbow has felt ok for the most part. Well today I strung up my bow and pulled it back a few times and well the "old familiar feeling" reared it's head. Am I trying to pull too much weight, no issues with a shoulder or anything else for that matter, (and I've shot for hours at a time) or is it perhaps a form issue. Is there some exercise that might work as a warm up/cool down? Pretty bumbed with this as I love shooting a traditional bow. Any advice? Thanks in advance.
Alan
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Describe the location of the pain and the type of pain (stabbing, dull ache, shooting...) to me in more detail.
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Hate that for you. I broke my left, bow arm, elbow when I was a kid and now it limits my bow type and weight cuz it may have a little arthritis. Bad news is you are shooting a 3 piece, with more mass in the bow, and a moderate weight pull. All things for a tender elbow. Are you feeling the pain when you draw or from the shock of the bow?
Bent over rowing works pretty good for exercise. Take about a 20-25 lb dumbell and bend over 90 degrees. Pull the weight straight up and down like you are pulling a bowstring. At least seems to help the back muscles, don't if it will help the elbow, though. Good luck.
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I had very sore elbow from too much shooting. I went to Doctor who gave me shots, meds etc. Went on for over a year. Then he told me to do specific exercises to stretch muscles. It worked! After several weeks the pain faded away and has only returned if I stop the stretching. That has been 4 years or so ago!
All I do is place my palm and fingers flat against a wall or anything hard (even the side of my head) and push my fingers and palm back over my arm as far as I can. Doc says this stretches the muscles and some how offsets the pressure on the opposite side of the arm that is causing the inflation and pain in the elbow.
This may not work for you but it sure did for me.
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During this rest period did you Ice it, wrap it, heat it, or take any anti inflams?
Stretching will help and LIGHT! exercise could help but it depends on whats happening in there. Go see a Doc, or if your in a state that allows go straight to a Physical Therapist. Elbows are complicated not something you want to leave to guess work.
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I feel for you. I have the same thing and went to an orthopedic doctor and I have calcific tendonitis (calcium deposits in the tendon). Extreemly painful. I'm taking Naproxen and going to PT twice a week in hopes of breaking it up. After 2 weeks it is a little better and I actually shot a little yesterday.
After shooting I iced it and used heat at night. It's better than 2 weeks ago but I have to take it easy for a while.
Go to a doctor to see what's going on.
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Go get your doctor's opinion,thats what I did when I had elbow pain in my bow arm.He recommended an elbow brace,it helped me greatly in shooting.But I also went online and there was a site with physical therapy exercises for elbow pain.With using the brace,exercises and rest and ice inbetween shooting I was able to heal it without getting any shots or maybe surgery.I had tennis elbow but there are other types of elbow pain,but see a doctor.
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If its tendinitis youll need to rest it till the inflammation goes down and then gradually strengthen and strech it.
Ask your doctor.
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Pushups work for me. 3 sets of 1/3 your max, 3 times a week with > 48 hours rest.
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I use a cream called Capsaisin. It is for arthritis, but works great on bow elbow. When I had it real bad, I used a light weight slide on elbow wrap from Wal-mart. Good luck.
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Originally posted by Sipsey River:
All I do is place my palm and fingers flat against a wall or anything hard (even the side of my head) and push my fingers and palm back over my arm as far as I can.
What you seem to be describing is tendonitis of your wrist/finger flexors-- medial epicondylitis or golfer's elbow. If that's the case, then the stretch that Sipsey River explained should help if done before and after shooting. Take some anti-inflammatory meds, allow for rest periods between shooting sessions, and try some Icy-Hot or other topical heat. If the pain continues, get a referral from your PCP to see Occupational or Physical therapy.
I deal with lateral epicondylitis or tennis elbow in my bow arm. Good thing is, I see these patients all the time, so I can treat myself at work. :)
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I think BRONZ does this sort of thing for a living, he should know.
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Someone told me that for every pull you do RH you should do the same LH. I used to get a sore elbow and then started to do this. I'd just pull back on the string left handed. Seems to do something since my elbow doesn't bother me anymore and I didn't do anything but pull the string with the left hand too. But ask the doc first. Good luck
sam
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Thanks for the advice and info guys. Going to the doc on Thurs here on the Navy base and see what he will recommend. Thanks Bronz for sharing your expertise. From what I had read I was leaning towards the "golfer's elbow" and hopefully will get this resolved soon.
Alan
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Pain on the outside/top= lateral epicon., Be careful how tight you grip the bow , and dont grab upon release. loose grip is better
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I got a brace from the doctor that fits about two inches below the elbow, seems to help me a little, I only shoot a little every day instead of shooting a lot. Ten to twenty arrows a session is all I shoot now. I only shoot a 45 pound bow now to, that helped. :help:
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prolotherapy cleared me up. . . google it.