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Can t straighten arm after fall: Hyperextension Injury of the Elbow


Why Won’t My Elbow Straighten?

Last updated on By Dan Baumstark, MSPT, CHT

Try this exercise to strengthen your elbow

On one occasion while playing basketball, I was knocked off of my feet, and I landed onto my left elbow. Thankfully, my elbow was not fractured, although it did bruise up substantially.

In addition to some swelling, I soon noticed an inability to straighten out my elbow. For many months my elbow remained unable to completely straighten. I ended up consulting an orthopedist and a physical therapist, and their advice was invaluable…

Elbows respond to slow and gentle stretching.

Elbow fractures, elbow surgeries, and general elbow trauma all can have the unfortunate consequence of “contractures,” or lags in range of motion. I have found that the soft tissue of the elbow does not respond favorably to aggressive stretching. Aggressive pushing of the ranges of motion will actually cause the elbow to become more inflamed, and in many cases, the contracture will worsen.

The soft tissue of the elbow tends to agree with a slower, gentler stretch imposed over a longer period of time. If you cannot fully straighten your elbow, try this simple exercise. (See photo above of man lying down)

1. Lie on the floor “face upwards” and place a pillow under your forearm so that your arm may rest with a slight amount of stretch. Make sure that your shoulder does not lift off the floor as you lie in this position. Adjust the amount of support under the forearm if necessary.

2. Allow your elbow to rest into extension over ten to fifteen minutes. Gently press your forearm down into the pillow for ten seconds every minute by contracting your triceps muscles.

3. As your range of motion improves, use less of a support under your forearm.

4. The level of stretch imposed on your shoulder during this exercise should be a “one or two” out of a scale of ten. If you are encountering too much stretch, adjust the pillow under your forearm to allow a more comfortable amount of flexion.

Causes, Treatment, and When to See a Doctor

Elbow pain, which may range from the burning sensation of an inflamed tendon to the severe sharp pain associated with an elbow fracture or dislocation, may come and go, be constant, worsen with forearm movements, and/or be associated with symptoms like numbness and tingling in the hand. While a common source of pain, there are many unique causes of elbow pain, from tennis elbow to fracture. This is why it’s important to see your doctor for a comprehensive evaluation.

In the end, an accurate diagnosis is key to ensuring a proper treatment plan—one that commonly entails rest, elbow support, anti-inflammatory medication, physical therapy, and rarely, surgery.

Illustration by Alexandra Gordon, Verywell


There are multiple causes of elbow pain—here are several of them, many of which are triggered by repetitive activities or injury.

Lateral Epicondylitis

Lateral epicondylitis, also called tennis elbow, is the most common cause of elbow pain and refers to inflammation of the tendon that attaches the elbow bone to the forearm muscles used to extend the wrist and fingers. People who repetitively use their forearm muscles, such as tennis players, weightlifters, painters, and plumbers, are especially prone to developing lateral epicondylitis.

Typically, the elbow pain from lateral epicondylitis is burning, comes on gradually, and worsens with activities that involve the use of the forearm extensor muscles like turning a wrench, mixing dough when baking, or holding a tennis racquet. Difficulties gripping objects is another potential symptoms of lateral epicondylitis.

Medial Epicondylitis

Similar to lateral epicondylitis, medial epicondylitis (“golfer’s elbow”) causes discomfort around the joint. However, the symptoms of medial epicondylitis are located on the inner side of the elbow and are due to inflammation of the tendon that connects the elbow bone to the forearm muscles used to flex the wrist and fingers. Repetitive, forceful gripping (for example, of a golf club, racquet, or heavy tool) is often what triggers medial epicondylitis. Forearm weakness may also occur.

Olecranon Bursitis

The olecranon bursa is a fluid-filled sac located between the tip of the elbow bone and the skin. When a patient has olecranon bursitis, they usually have swelling and tenderness behind the joint over the bony prominence called the olecranon. If the swelling gets big enough, a person may not be able to fully move his or her elbow.

Acute (“sudden”) olecranon bursitis usually develops as a result of gout, infection, or trauma to the elbow. With an infected bursa, redness and warmth develops over the tip of the elbow. Some people develop a fever.

Chronic bursitis, meaning the condition develops slowly over time, is usually due to repetitive overuse (for example, prolonged pressure on the elbows) or inflammatory arthritis (for example, rheumatoid arthritis).

Biceps and Triceps Tendonitis

The biceps tendon is a tough, fibrous tissue that connects the biceps muscle to the front of the elbow bone, while the triceps tendon connects the triceps muscle to the back of the elbow bone.

Biceps tendonitis is most commonly caused by repetitive biceps muscle activity (for example, lifting heavy boxes) and causes an aching pain in front of the elbow. On the other hand, triceps tendonitis (less common than biceps tendonitis) causes an aching pain at the back of the elbow and is most commonly caused by people who repetitively extend their elbow against resistance (for example, weightlifters).

If a biceps or triceps tendon ruptures, a sudden, severe pain, along with a snapping or popping sensation, may be felt. Swelling and bruising may also occur near the elbow and forearm, and a visible lump may form on the upper arm.

Cubital Tunnel Syndrome

Your ulnar nerve travels from your neck to your hand. Sometimes, the nerve becomes compressed as it wraps around the inside of the elbow. This condition is called cubital tunnel syndrome. Along with an aching pain in the inside of the elbow, cubital tunnel syndrome often causes numbness and tingling of the fifth (“pinky”) and fourth (“ring”) fingers. Sometimes people report shooting pain along the forearm, as well as a weak grip.

Radial Tunnel Syndrome

Radial tunnel syndrome is an uncommon condition that results from radial nerve compression. The radial nerve travels down the arm and controls the triceps muscle and the wrist extensor muscles (located at the back of the upper arm and forearm, respectively). Most often, this diagnosis is considered in people who engage in repetitive rotation of the forearm muscles (for example, carpenters or mechanics).

Besides a vague pain located within the forearm that comes on gradually, a person with radial tunnel syndrome may experience numbness over the back of the hand that may extend up the back of the forearm. 

Elbow Fractures

Broken bones can occur around the elbow after injuries such as a fall on the elbow or an outstretched hand, or a direct blow to the elbow, such as from a car accident.

The most common elbow fractures are olecranon fractures and radial head fractures. Symptoms of an elbow fracture include a sudden, severe pain in the elbow and forearm, along with swelling, possible numbness and tingling in the hand, and/or an inability to straighten the arm.

Elbow Dislocation

An elbow dislocation is not common and usually occurs when a person falls onto an outstretched hand. When the hand makes contact with the ground, the force of the fall is transmitted to the elbow, which can rotate or twist it out of its socket. In other words, the bones of the elbow—the upper arm bone (humerus) and two bones from the forearm (radius and ulna)—are separated from their normal alignment.

Along with significant elbow pain, a dislocation often causes visible elbow deformity, swelling, and bruising around the joint.  Some people also experience numbness and tingling of the hand.

When to See a Doctor

If your elbow pain is severe or persistent, it’s important to see your primary care doctor for a proper diagnosis. Other signs that warrant medical attention include:

  • An inability to carry objects or use your arm
  • An injury that causes deformity of the elbow joint
  • Elbow pain that occurs at night or while resting
  • An inability to straighten or bend the arm
  • Swelling or significant bruising around the elbow
  • Signs of an infection, including fever, redness, and warmth


The diagnosis of elbow pain is generally done clinically, meaning through evaluation of one’s medical history and physical examination alone. Sometimes, though, imaging, like an X-ray to rule out a fracture, for example, is needed.

Medical History

Prior to examining your elbow, your doctor will inquire about when the elbow pain began, the type and frequency of sport or occupational activities you engage in, and whether you recently experienced any falls or trauma.

Moreover, besides pain, he will ask whether you have other symptoms like numbness or tingling (which suggests nerve involvement), swelling (which suggests inflammation), or a fever (which suggests a possible infection).

Physical Examination

During the physical examination, your doctor will first inspect your elbow, forearm, and upper arm for bruising, swelling, redness, and/or deformity. He will also press on and move the bones, muscles, and tendons of the arm and elbow to evaluate for tenderness and range of motion. In addition to a comprehensive musculoskeletal exam, your doctor will perform a brief neurological exam of the arm and hand to check for sensory disturbances and muscle weakness.

Imaging Tests

Various imaging tests may be needed to confirm or support a diagnosis for your elbow pain. For example, an X-ray is needed to diagnose an elbow fracture or dislocation, while magnetic resonance imaging (MRI) may be ordered to better examine the bicep tendon, especially if there is suspicion for a tendon rupture.


The treatment of elbow pain depends on the underlying diagnosis. Therefore, it is essential that the cause of your condition is determined by a healthcare professional before beginning any specific treatment plan. 

Self-Care Strategies

Many elbow pain conditions (with the exception of an elbow fracture or dislocation) can be managed with simple, self-care strategies—a way for you to take an active role in your elbow joint health.


The first treatment for many common elbow conditions is to rest the joint, which allows for the acute inflammation to subside. It is important, however, to use caution when doing this, as prolonged immobilization may cause a stiff joint.

Instead, try avoiding activities that trigger or worsen your elbow pain, like repetitive or strenuous forearm movements in the case of epicondylitis, prolonged elbow pressure in the case of olecranon bursitis, and lifting heavy objects in the case of biceps tendonitis.


Ice packs are among the most commonly used treatments for elbow pain, especially epicondylitis and olecranon bursitis. Ice is generally reserved for the early painful stage. Apply ice to your elbow (placing a towel in between the ice pack and your skin) for 15 to 20 minutes, three times daily. It’s also a good idea to apply ice to your elbow for 15 minutes after actively using your arm.


Stretching the muscles and tendons that surround the elbow joint can minimize stiffness and improve muscle flexibility.

Wearing a Brace or Elbow Pads

For lateral or medial epicondylitis, your doctor may recommend a counter-force brace, which is an elastic strap worn an inch or two below your elbow. This brace places pressure on the forearm muscles, which alleviates tension on the tendon that connects those muscles to your elbow bone. Oftentimes, a brace is worn all the time until the initial pain eases. Then it can just be worn during activities that stress the arm.

Elbow pads may be used to treat olecranon bursa or cubital tunnel syndrome, as they prevent stress from being placed on the elbow joint. A splint that keeps the elbow in a straight position at night may also be recommended for cubital tunnel syndrome.


Nonsteroidal anti-inflammatory pain medications, commonly referred to as NSAIDs, are some of the most commonly prescribed medications, especially for patients with elbow pain caused by problems such as arthritis, bursitis, and tendonitis.

A cortisone injection, which also treats inflammation, may be given in certain situations. For instance, cortisone is sometimes injected into the biceps tendon to ease pain and swelling. Cortisone may also be injected into the olecranon bursa for bursitis that does not improve after three to six weeks with simple measures like avoiding elbow pressure, icing the area, and use of NSAIDs.

Physical Therapy

Physical therapy is an important aspect of treatment of almost all orthopedic conditions and is initiated when the acute pain eases. Physical therapists use different modalities to increase strength, regain mobility, and help return patients to their pre-injury level of activity. In addition to strengthening the forearm muscles, physical therapy for your elbow pain can help prevent any future injury or inflammation.


Some causes of elbow pain require surgical treatment for relief of symptoms. For certain conditions, such as elbow fractures, dislocations, moderate to severe cases of cubital tunnel syndrome, and persistent medial epicondylitis, an open traditional surgery is most effective.

For other conditions, like persistent lateral epicondylitis, elbow arthritis, and osteochondritis dissecans, arthroscopic elbow surgery is preferred.

A Word From Verywell

Despite being called your “funny bone,” experiencing elbow pain is anything but funny. In addition, your elbow joint is actually a rather complex anatomical structure, so it’s no surprise there are so many potential culprits behind your pain.

In the end, if you are experiencing elbow discomfort, be sure to see your doctor. Hopefully, you can also feel at ease knowing that you (and your elbow) will feel well again with proper care and a good plan in place.

Elbow pain – Better Health Channel

Overuse or repeated pressure on the tendons near the elbow joint can overload these tissues, particularly where the tendon anchors to the bone. If overload occurs, it can cause pain around the elbow, particularly when using the wrist and hand. Depending on the location and severity of the injury, full recovery can take months.

The most common type of elbow pain is known as ‘tennis elbow’. ‘Golfer’s elbow’ is a less common, but similar overuse injury. Despite their names, these injuries can occur as a result of a range of physical activities – racquet sports, rowing, canoeing, weightlifting, hockey, wrestling, swimming – as well as repetitive work tasks undertaken in a variety of occupations.

The elbow joint

If you bend your arm, you can feel three bumps at your elbow joint. Injury to the tendons that anchor muscles to the two bumps on either side of the elbow are a common cause of elbow pain. These bumps are:

  • lateral epicondyle– the bump on the outer side of the elbow. The muscles on the back of your forearm, responsible for curling your wrist backwards, are anchored to this bony point. Pain in this bump is called lateral epicondylitis (also known as ‘tennis elbow’). This area is particularly susceptible to tennis elbow because it has a poor blood supply
  • medial epicondyle– the bump on the inner side of the elbow. The muscles on the front of your forearm, responsible for curling your wrist up, are anchored to this bony point. Pain in this bump is called medial epicondylitis (also known as ‘golfer’s elbow’).

Symptoms of elbow pain

Some of the symptoms of elbow pain include:

  • dull ache when at rest
  • pain when making a fist (golfer’s elbow)
  • pain when opening the fingers (tennis elbow)
  • soreness around the affected elbow bump
  • weak grip
  • difficulties and pain when trying to grasp objects, especially with the arm stretched out.

Causes of elbow pain

Some of the many circumstances that may contribute to elbow injuries include:

  • lack of strength or flexibility in the forearm muscles
  • lack of strength in the shoulder muscles
  • instability of the elbow joint
  • poor technique during sporting activities (especially tennis and golf) that puts too much strain on the elbow joint
  • inappropriate sporting equipment, such as using a heavy tennis racquet or having the wrong sized grip on a tennis racquet or golf club
  • repetitive movements of the hands and arms, such as working on an assembly line
  • continuously making the muscles and joint take heavy loads
  • other factors such as neck symptoms or nerve irritation.

 Medical conditions that can cause elbow pain

While overuse injuries such as tennis and golfer’s elbow are common causes of elbow pain, other conditions can include:

  • radiohumeral bursitis – bursitis is inflammation of a bursa. Bursae are small sacs that contain fluid to lubricate moving parts such as joints, muscles and tendons. Bursitis may be caused by repetitive use or frequent pressure or by injury to the elbow
  • osteoarthritis – the joint cartilage becomes brittle and splits. Some pieces of cartilage may even break away and float around inside the synovial fluid (a liquid found in the joints). This can lead to inflammation and pain
  • referred pain – injuries to the bones of the spine (vertebrae) can irritate the nerves servicing the arm and cause referred pain around the elbow joint
  • nerve entrapment – the radial nerve is the main nerve of the arm. If this nerve can’t move freely, it can cause pain when the arm is stretched out. The radial nerve can be pinched by vertebrae or the elbow joint. There is evidence to suggest that nerve entrapment contributes to the pain of tennis elbow in some cases
  • ligament sprain – joints are held together and supported by tough bands of connective tissue called ligaments. A sprain is a type of joint injury characterised by tearing of the ligaments
  • bone fracture – a heavy fall or blow to the elbow may cause one of the bones to break or crack
  • avulsion fracture – a powerful muscle contraction can wrench the tendon free and pull out pieces of bone
  • osteochondritis dissecans – in younger people, a piece of cartilage and bone can become loose in the joint.

Treatment for elbow pain

If the symptoms don’t improve, or if you are prone to recurring bouts of elbow pain, see your doctor or physiotherapist. Treatment options may include:

  • exercises prescribed by your physiotherapist to gradually strengthen the tendons
  • soft tissue massage
  • ice massage
  • acupuncture
  • taping or bracing your elbow
  • anti-inflammatory and pain-relieving medication can help you cope with the pain, but do not improve long-term outcomes
  • surgery – in severe cases, and if pain has not resolved within 12 months.

There is evidence that corticosteroid injections can be harmful in the longer term, so these are no longer recommended in most cases.

Further research is needed to find out if new treatments such as injecting the person’s own blood products back into the tendon, or using patches over the tendon that can help blood vessels to dilate can help.

Prevention of elbow pain

Ways to reduce the risk of elbow injury include:

  • Always warm up and cool down thoroughly when playing sport.
  • Make sure you use good technique and proper equipment when playing your chosen sports.
  • Do strengthening exercises with hand weights – your physiotherapist can prescribe the correct exercises for you.
  • Avoid or modify work tasks that put excessive pressure on muscles of the forearm or that include the use of fingers, wrists and forearms in repetitive work involving forceful movement, awkward postures and lack of rest.

Where to get help

  • Your doctor
  • Australian Physiotherapy Association Tel. (03) 9092 0888

When Should You See A Doctor for Elbow Pain?

January 24, 2020


While you may not give it much thought, the elbow is a very important joint. Without a healthy elbow, you would experience pain and mobility issues every time you used your arm. Unfortunately, the elbow can succumb to a variety of injuries and conditions, such as fractures, wear and tear injuries, and arthritis pain.

Although elbow pain can be frustrating, it is usually short-term and not a cause for concern. Sometimes, however, elbow pain can indicate a more serious or underlying condition that requires further investigation and treatment from a doctor.

The Elbow Joint

The elbow allows rotational movement and the ability to flex and extend your hand and forearm. It is a complex joint in which the humerus (upper arm bone) meets the ulna and the radius (the bones in the forearm) and forms a hinge joint. If the elbow joint gets damaged or injured, it can lead to symptoms such as pain, swelling, numbness, tingling, weakness, and can limit your range of motion.

Most of the time, a minor elbow injury requires rest and ice therapy. This is often enough to heal the internal damage and make your elbow feel good as new. However, many times, elbow pain doesn’t get better without treatment. It is advisable to seek a diagnosis and treatment from an orthopedic doctor if:

  • Your elbow pain doesn’t improve, even with rest and ice therapy
  • You experience pain when not using your arm
  • Pain, redness, or swelling in the elbow gets worse over time
  • You have a reduced range of motion in your elbow or arm
  • Normal, everyday activities like lifting a cup or brushing your hair are causing pain or becoming increasingly difficult

Some symptoms can indicate a serious condition, such as a fracture or dislocated elbow, which requires urgent treatment. You should seek immediate medical treatment if you:

  • Have intense pain, bruising, and swelling around the joint
  • Notice an obvious deformity in your elbow
  • Are unable to move your elbow
  • Begin experiencing painful symptoms following an injury or fall

Treatment For Elbow Pain

Treatment for elbow pain depends on the cause. Many injuries and conditions respond to non-surgical treatments including activity restriction, rest, ice therapy, physical therapy, and medication. Simple fractures often only require casting or splinting. Some conditions, such as complex fractures, may require surgical intervention to align the bones for proper healing. Your doctor may also recommend surgery if non-surgical treatments do not provide relief. The only way to determine what treatment will bring you relief is seeking an accurate diagnosis from an orthopedic physician. If you experience any elbow pain that is disrupting your life, make an appointment with a physician to begin your journey to relief.

Elbow Pain Treatment in North Dakota

The expert physicians at The Bone & Joint Center have a wealth of experience diagnosing, treating, and preventing all types of musculoskeletal system diseases and injuries.

If you are experiencing elbow pain, we would love to help. We diagnose and treat a wide variety of elbow problems and specialize in all aspects of nonsurgical and surgical treatments. For more information or to schedule an appointment, call us today at (701) 946-7400 / (866) 900-8650. You can also request an appointment online.

​Elbow problems – Muscle, bone and joint injuries

Elbow problems can cause a range of symptoms including pain, swelling and stiffness.

In many cases, new or flare-up of long-standing elbow problems should begin to settle within 6 weeks without the need to see a healthcare professional.

When to seek help

Speak to a healthcare professional as soon as possible if:

  • there’s been significant trauma, for example a fall from height or direct blow to the elbow
  • you can’t move your elbow at all

What causes elbow problems?

Elbow problems can be the result of an injury from sport or due to repetitive movements of the elbow. It may also be due to a flare-up of an existing problem

Problems on the outside of your elbow are often called tennis elbow, and on the inside, golfers elbow.

Can this cause problems anywhere else?

You may feel some pain in the muscles around your elbow and down to your wrist. You may also have altered feeling into your fingers. These should improve as your elbow problem gets better.


Keeping your elbow moving is an essential part of your treatment and recovery. Keeping active is the single best thing you can do for your general health.

Being physically active can:

  • maintain your current levels of fitness – even if you have to modify what you normally do, any activity is better than none
  • keep your other muscles and joints strong and flexible
  • prevent a recurrence of the problem
  • help you aim for a healthy body weight

Avoid sports or heavy lifting until you have less discomfort and good movement.

Exercises to help with elbow problems

Resting or moving?

Within the first 24 to 48 hours after an elbow injury you should try to:

  • rest your elbow but avoid long spells of not moving at all
  • move your elbow gently for 10 to 20 seconds every hour when you are awake

After 48 hours:

  • try to use your arm more – exercise really helps your elbow and can relieve pain
  • do whatever you normally would and stay at, or return to work – this is important and is the best way to get better

You may need to adapt how you do things in the first hours and days.

Pain treatments

Pain medication can help to reduce the pain and help you move more comfortably, which can help your recovery.

Speak to your community pharmacist or other healthcare professional about taking medication or other methods of pain relief. It’s important to take medication regularly.

More about taking painkillers


It’s recommended you stay at or return to work as quickly as possible during your recovery. You don’t need to be pain and symptom-free to return to work.

Help and support

If your elbow problem hasn’t improved within 6 weeks of following this advice, it’s a good idea to talk to a healthcare professional about your symptoms.

Can’t Straighten Arm: Why and How to Treat

When a person is involved in weightlifting or strength training for extended periods, it can lead to discomfort on muscle. The mobility can also reduce, thus causing a problem in the exercise regime. There are various conditions where you will find that you can’t straighten arm due to severe pains, which prevents you from carrying out normal daily functions. To find out the possible cause of this problem, you can relieve the discomfort and take some preventive measures.

Can’t Straighten Arm—Why?

1. Muscles Breakdown

There is microscopic breakdown of activated muscles during resistance weightlifting training. A theory for muscle contraction called the sliding filament theory states that during contraction or movement, the muscle fibers overlap and pull against each other. If the activity is of low intensity like walking, these fibers will slide back and forth easily. However, during weightlifting there is increased effort, which also increases the friction between the active muscles. Due to the increased friction between the muscles, the actin and myosin, which are present in the muscle fibers, tear away from the outer side of the various muscle fibers.

2. Tennis Elbow

As a kind of tendinitis, tennis elbow can lead to pain in arm and elbow. It is a type of inflammation of tendons, which are bands formed from tough tissue connecting the muscles to the bone. You will find that you can’t straighten arm in this case, or do it with difficulty.

Tennis elbow can make you experience tenderness and pain on bony knob on the outside of your elbow. Because the injured tendon connects to the bones at this knob, the pain can spread to the upper and lower parts of the arm. Even though the cause of the pain is at the elbow, you will experience pain when performing these following activities:

  • Lifting, shaking hands, straightening the wrist
  • Raising hands, opening doors, making a fist
  • Gripping an object

A thorough examination will help in diagnosis of the tennis elbow. It will locate the pain by flexing the arm, elbow and wrist. Sometimes, X-rays or MRI scans will be required to confirm the diagnosis, ruling out other conditions.

3. Other Causes

If you can’t straighten arm, not because the above causes, sometimes there can be a loose body present in the joint, which does not allow full extension of the arm. You may also have neuromuscular disorders (with certain symptoms) or tearing in the tendons (which is quite painful). If it is bothersome for your daily movement, you should get checked by an orthopedic surgeon with some scans done.

Can’t Straighten Arm—How Can I Relieve This Condition?

Elbow joint responds well to stretching which is slow and gentle. If you try aggressive movements, it can result in more inflammation of the elbows and further reduction in the range of movement. Given below are some measures you can try when you can’t straighten your arm.

1. Do Physical Exercise

Some physical exercise can help to relive the condition. Here are some exercises you can try with using slow and gentle movements:

  • ŸLie on the floor on your back and place a small pillow under your forearm, so that it is slightly stretched. Ensure that the shoulder is not lifted above the ground while doing so. Adjust the forearm support, if required.
  • Let the elbow remain in the extension rest for around 10 – 15 minutes, while gently pressing the forearm in to the pillow every minute for 10 seconds. You can contract your triceps for doing this.
  • As the range of motion increases, you can start reducing the support used under the forearm. The stretch exerted on the forearm in this motion should be 1 or 2 on a scale of 10. If you feel the stretch is too much, you should adjust the pillow placed under the forearm, helping with a better flexion.
2. Treat Tennis Elbow

Tennis elbow usually resolves naturally with patience, it just requires a lot of rest to quicken the healing process. Meanwhile you can try the following remedies or treatment to speed up the healing process:

  • Use ice. Placing ice packs on the elbow helps in reducing the swelling and the pain. You should do it for 20-30 minutes every 3 to 4 hours. Continue doing this for 2-3 days or you can stick to this method till the pain is gone.
  • Elbow strap. You can apply an elbow strap which will help in protecting the tendon from further damage and strain.
  • NSAIDs like ibuprofen, naproxen or aspirin will help to deal with the swelling and the pain. However, since they can cause side effects like bleeding and ulcers, you need to use them sparingly and consult your doctor.
  • Physical therapy. You can also turn to physical therapy to help with strengthening and stretching the muscles.
  • Injections of steroids or painkillers can be given to the site, which helps in relieving the pain and swelling temporarily.
  • Surgery: If the symptoms persist for 2-4 months, a surgery might be required. Surgery involves removing the damaged tendon and repairing the remaining portion. Almost 50% of people suffering from tennis elbow will require surgery, and successful rate can be up to 85-90% of the cases.

Precautions and Tips

  • The best way to prevent an injury is to know your limit and listen to your body. If any pain is felt in the elbow during any activity, stop that and take a rest.
  • Take the right equipment, like tennis racket, golf club, etc. Get your technique corrected, keep the shoulders relaxed, never rush into anything, and try to keep movements smooth.
  • Do some warming up exercises and stretches before any activity which requires you to use the elbow or arms. Use ice pack after the exercise.
  • Make an appropriate weekly routine to your age and weight. It could be a full body workout with a rest day in between, or you could work on different body parts every day.

Best Stretches to Do After Weight Lifting

Doing some stretches after weight lifting can help the muscles to recover from weightlifting process, prevent injuries and allows for wider range of movement. Just make the post-stretch a routine of your program. Here we give some of the best stretches you should try to avoid the sensation of can’t straighten arm.

1.Biceps Stretch
  • With standing in your natural posture, clasp both of your hands with fingers crossed behind your back.
  • Then make arms straight and turn your palms downwards.
  • Move your arms upwards, hold for about 20-30 seconds and you will have the feeling of stretch in the biceps.
  • ŸIf you don’t, you can slowly push your arms back and stretch them. You can do this till you feel a slight stretch in the arms.
2. Triceps Stretch
  • Stand with your feet apart, with toes pointed forward and knees kept slightly bent.
  • Bring the right arm straight up by the ear; bend it at the elbow, so that the hand is behind the back at the left shoulder.
  • Touch the shoulder blade with the fingers of the right hand. For your left hand, gently grab at the elbow of the right hand.
  • Slightly pull on the right elbow till you feel the stretch. Hold for 30 seconds.
  • Repeat this process for the left arm.
3. Shoulder Stretches
  • Stand with your feet kept hip-width apart and knees slightly bent.
  • Bending the right arm at the elbow, keep it extended across the chest.
  • Place the left hand behind the elbow, so that it supports the right arm while stretching.
  • The stretch will be felt in the right arm and shoulder. Hold for 30 seconds and repeat with other hand.
4. Wrists & Forearms Stretches
  • Keeping your palm up, extend your arm in front of you. Bend your wrist, so that your hand is pointing towards the floor.
  • Use your other hand to bend your wrist further, gently, so that you feel a stretch in the forearm.
  • Hold for 15 – 30 seconds and repeat. When repeating, you can bend your wrist to the opposite direction.

Why does my forearm hurt?

Overuse Injury, Self Care, Arm

Kelly woke up on Saturday morning with a ripping, tearing feeling in her left forearm. As she thought about the previous week, she didn’t remember hitting or straining her arm in any way that would cause intense pain

To relieve her discomfort, Kelly moved her arm into different positions. But the sensation continued whether she held her hand at her side or put it over her head. No matter what she did for relief the ripping ache did not stop. Later in the day, Kelly realized her arm the pain increased when she typed or drove her car. 

According to Dr. Pamela Glennon, one of the hand-and-arm experts at Bone & Joint, several conditions cause forearm pain and discomfort.

In Kelly’s situation, tendinitis sounded likely. 

Though Kelly carried heavy bags every day back and forth to work for the past four months without a problem, carrying several heavy grocery bags after a trip to the store could have been the tipping point of her overuse injury—causing the sudden tearing sensation in her forearm.

Her pain began suddenly after weeks of heavy lifting, which stressed the tendons in her forearms until the strain caused acute arm pain.

After seeing her healthcare provider, Kelly’s diagnosis was medial epicondylitis or golfer’s elbow.

Symptoms of the condition include a burning sensation on the inside of the forearm between the wrist and the elbow. It occurs after an extended period of repetitive bending, weight-bearing, or forceful arm activities that stress the tendons near the elbow. People who carry heavy items, chop wood, drive hundreds of miles a week, or use hand tools are susceptible to golfer’s elbow.

But, golfer’s elbow is just one condition that leads to forearm pain.

If you feel ripping, burning pain along the outside of the forearm, the cause may be lateral epicondylitis also known as tennis elbow. People suffering from tennis elbow experience increased pain when they grasp and lift objects, which leads to decreased grip strength.

Lateral epicondylitis is common among people who play racket sports and those whose professions involve repetitive hand movements. Painters, musicians, and carpenters are susceptible to tennis elbow, even if they don’t play tennis.

De Quervain’s Tendinosis may also present itself as forearm pain. This form of tendinitis produces swelling and irritation at the base of the thumb, but the pain and tenderness can radiate to the forearm. The pain is unusually severe when a person suffering from the condition uses his or her hands to grab objects or twist covers off of jars and bottles.

Of course, fractures in the hand, wrist, or arm cause pain. Since most arm fractures occur when people extend their arms to brace themselves during a fall, arm fractures frequently occur in the forearm and wrist. Whether the bone breaks completely or impact results in a hairline fracture, broken bones cause pain.

Compressed nerves occurring in the elbow, wrist, or the spinal column also contribute to forearm pain.

Carpal tunnel syndrome, the narrowing of the bony tunnel protecting the nerves that run between the wrist and the fingers, is well known. But have you heard of Cubital Tunnel Syndrome?

Cubital tunnel and pronator syndrome describe the compression of nerves near the elbow joint. After excessive bending or pressure on the joint, the nerves can become inflamed and pinched against bones or cartilage inside the joint. When this happens, pain radiates down the inside of the forearm. It’s often accompanied by tingling and numbness in the fingers.

Blood clots in the arm are also painful. Although deep vein thrombosis is often associated with a leg condition, many don’t realize the condition also occurs in the arms. A clot in a vein near the elbow can result in pain, swelling, skin discoloration, and numbness or tingling in the forearm and hand.

An infection in the arm is not easily ignored. Characterized by severe pain, swelling, redness, and increased skin temperature accompanied by fever and chills, infections often need medical treatment. Infections can occur in the skin, muscles, tendons, and bones. A bone infection causes tenderness and pain, especially over the infected area. 

If you experience pain, don’t ignore it. Pain is your body’s way of telling you something is wrong.

If you experience forearm pain that gets worse or your pain lasts more than a week, make an appointment with your primary care provider or see one of Bone & Joint’s hand and wrist specialists.

An orthopedic expert can diagnose your condition and get you back on the road to healthy arm movement. Call Bone & Joint at 800.445.6442 if you experience forearm pain.

Bone & Joint publishes new blog articles every month. If you don’t want to miss out on the latest information, join our mailing list. You’ll receive an email when new topics are added to our blog. 

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90,000 Exercises for joint injuries

Not only athletes, but also ordinary people are not immune from injury. The group of traumatic diseases includes those that arise as a result of mechanical force (for example, impact, fall). Injuries are divided into two types: closed and open. When closed, there is no violation of the integrity of the skin. This category includes various bruises and ruptures of internal organs, dislocations and other joint injuries, bone fractures.Open injuries are always accompanied by a violation of the integrity of the skin. They appear, as a rule, as a result of wounds with stabbing and cutting objects, firearms. This also includes open bone fractures, as well as cavity wounds with prolapse of the viscera.


With bruises, damage to soft tissues occurs, which is accompanied by rupture of small blood vessels. The blood “flows” into the tissue, while the integrity of the cover is preserved. The causes of injury can be blows with a stick or fist, falling, hit by a falling object.Signs of a bruise are the appearance of swelling, painful sensations when moving. Immediately at the time of injury, pain is noted, in some cases it is so severe that it causes fainting. Sometimes the body temperature rises. Help in this condition is to reduce pain and stop hemorrhage. The person should be in a calm state, a cold compress can be applied to the bruised part of the body.

Sprain of ligaments

A sprain occurs when the volume of a joint becomes larger than normal.A person has pain and swelling in the articular region. Movements are possible, but they are very limited in amplitude. Hemorrhage can also be, but it is noticed after an injury. Stretching assistance is the same as for bruising. In the most serious cases, a plaster cast is applied to the damaged joint.


A dislocation is the displacement of one or more bones that deviate from their normal position in the joint. This is due to a fall, a blow. You can also dislocate a joint with a strong and awkward movement.In this condition, sharp and severe pain appears. Over time, it does not decrease and lasts for several hours. Often, the victim does not allow the limb to be touched, since any movement and touch causes discomfort. The position of the limb itself is not natural, it is motionless. The joint swells up and the swelling increases every day.


A fracture is a violation of the integrity of the bone, which is accompanied by severe and constant pain, limited movement, the appearance of swelling and bruising, and a change in the shape of the limbs.At the very moment of the fracture, a person can hear a crunch. Violation of the integrity of bones is very often diagnosed in old age. In the first place are fractures of the forearm, lower leg, ribs, collarbone, hip, foot. Injuries occur as a result of falling, falling under the wheels of cars.

How to quickly recover from joint damage?

Recovering from an injury requires more than just medical intervention and treatment. Massage, water and light therapy, as well as exercise therapy are no less important. It is required to perform a set of exercises in order to avoid atrophic changes in the muscles and the joints themselves, which may occur due to prolonged restriction of movements.

Healed bones and reduced dislocation do not mean complete recovery. If you regularly do special exercises to stretch and relax the tendons, venous outflow will improve. This will also be facilitated by the rhythmic contraction and relaxation of the skeletal muscles. It is important to remember that physical activity should be moderate. You always need to take into account the severity of the injury, its nature, the stage of the pathological process, the general condition of the body.

Exercises for joints after trauma

Physical therapy should be done when you have completely calmed down and recovered from the experience.As a rule, doctors are allowed to enter into physical activity about 5-12 days after the injury. Do not avoid movements that are accompanied by pain. In this case, it is better to reduce the amplitude of the exercise.

In the first two weeks, it is recommended to do exercises that are aimed at improving blood circulation and resorption of hematomas. After this period, you can increase the load.

Exercises to restore the knee joint after injury

  1. Starting position – standing.Walk in place, lifting the leg bent at the knee high. Do 3-5 reps for each leg.
  2. Starting position – standing. Lean on the back of a chair, squat until pain appears. Set the number of repetitions yourself, based on your own health.
  3. Starting position – standing. Perform swings with the leg bent at the knee. Do 3-4 reps for each leg.
  4. Starting position – lying on your back. Bend your knee, raise.Repeat 6 times on each leg.
  5. Starting position – lying on your back. Bend your knee, pull it to your chest. Repeat 4-6 times on each leg.
  6. Starting position – sitting on a chair next to a gymnastic wall or bed. Get up with legs bent at the knees, holding on to the back of the furniture or the crossbar of the wall. Do 3-4 repetitions.
  7. Starting position – standing. Put a block on the floor. Stand on it with one foot, then go down. Change legs.Do 8-10 reps.
  8. Starting position – sitting on the floor. Bend your knees, push forward a little. Slide them to the buttocks without lifting your feet off the floor. Return to original position. Repeat 6-8 times.
  9. Starting position – lying on your back, arms extended along the body, legs straight. Bend one leg at the knee, straighten it up, return to its original position. Repeat on the other leg. Do it 6-8 times.
  10. Starting position – lying on your stomach.Touch the buttocks with the heel of one leg, then the other. Run 5-6 times on each leg.
  11. Starting position – standing to the side of the chair, holding on to the back. Put your foot on the seat, take the other back a little. Lean forward, rolling from heel to toe on the leg on the chair. Take the starting position. Perform an exercise to feel well.

    Exercises after ankle injury

    1. Starting position – lying on your back.Bend and straighten the toes. Do it for 30-40 seconds.
    2. Starting position – lying on your back. “Draw circles” with the foot, first in one direction, then in the opposite direction.
    3. Starting position – lying on your back. Pull your feet over yourself, then away from yourself. Repeat 4-6 times.
    4. Starting position – sitting on a chair. Put your foot on the back first, then on the inside. Do it 5-6 times.
    5. Starting position – sitting on a chair. Move the foot first to the toes, then to the heels.Repeat 5-6 times.
    6. Starting position – sitting on a chair. Without lifting the heels off the floor, raise the foot, first move it to one side, then to the other. Do it 6-8 times.
    7. Starting position – lying on your back. Put a rubber ball under your feet, wrap your feet around it, roll it next to you, without letting go. Do it for 40-50 seconds.
    8. Starting position – lying on your back. Bend the good leg at the knee, put the injured one on it. Swing the sore foot without jerking, with an average amplitude.Perform 50-60 seconds.
    9. Starting position – an emphasis on the wall with outstretched arms, legs set aside from the wall. Bend your elbows, rest your forehead against the surface, feel the tension in the heel tendons. Do 5-6 reps.
    10. Walk first on your toes, then on your heels. Maintain balance.
    11. Starting position – standing. Put a towel on the floor, crumple it with your toes.
    12. Starting position – standing. Pick up small items such as pencils from the floor.
    13. Starting position – standing. Squat, rolling onto your toes without lifting your heels off the floor. There should be a tension in the heel muscles.
    14. Starting position – standing. Raise your hands up, stretch, stand on your toes. Repeat 4-5 times.
    15. Starting position – standing. Do a squat, touch the floor, do not lift the heels off the floor.

    A set of exercises for a shoulder joint injury

    1. Stand facing the doorway, bend your arm 90 degrees, rest the outer side of your hand against the jamb.Press your hand outward, linger for 5 seconds. Perform 2 sets of 15 reps.
    2. Lie on the side of your healthy arm, put the injured limb on top and bend it 90 degrees. Press the elbow to the body, raise the forearm up, linger for a couple of seconds, slowly lower the arm. Do 2 sets of 15 times. If there is no pain, weights can be used.
    3. Take a stick with both hands, palms down, stand up straight. Raise straight arms above your head, stay in the upper position for 5 seconds, gently return to the starting position.Do 10 reps.
    4. Take the stick with both hands, palms away from you, stand up straight. Keep the stick opposite your hips, push with your non-injured hand away from you and up (as far as possible). Straighten your arms, hold for 5 seconds, return to starting position. Repeat 10 times.
    5. Lie on your back, take a stick in both hands, palms up. The forearms are on the floor with the elbows bent 90 degrees. Use your good hand to apply pressure to the injured hand (pushing away from the body).Repeat 10 times.
    6. Stand to the doorway, the injured arm is farther from the door. Tie the expander at one end at waist level. Hold the other end with a sore hand. The elbow should be bent 90 degrees and the forearm parallel to the floor. Do 10 reps.
    7. Stand up straight, lower your arms along the body, do not bend your elbows. Raise your hands to eye level, spread them to the sides at an angle of 30 degrees to the body. Turn your thumbs to the ceiling, hold for 2 seconds.Slowly lower your arms. Do 2 sets of 15 times.
    8. Lie on the bed on your stomach closer to the edge. The sore arm should hang down. Raise your hand parallel to the floor, turning your thumb to the ceiling, hold for 2 seconds. Do 2 sets of 15 times. Use weights over time.
    9. Push-ups: Start from a starting position with your hands and knees on the floor. Hands should be shoulder-width apart. Arch your back as much as possible, round your shoulders.Bend your elbows, lower your body to the floor, then return to its original position. Perform 2 sets of 15 times.

      90,000 “The feeling that the disease has not come out of me.” Life months after covid

      Pirogov Alexander Chuchalin, almost half of the people who have undergone covid, to one degree or another, deteriorate health. Moreover, this does not depend on how badly the person has been ill. The consequences can be from serious (for example, vascular inflammation and blood clotting disorders) to simply unpleasant – like strange smells and tastes.


      According to the doctor of medical sciences, immunologist Vladislav Zhemchugov, the coronavirus affects the most vulnerable places in the human body, including the brain. As a consequence, damage to vision and hearing can be a complication. And according to the chief freelance specialist in medical rehabilitation of the Ministry of Health, Professor Galina Ivanova, almost 99% of those who have had depression, headaches and “cognitive impairments of varying severity.”

      But even a seemingly innocent “smell of chemistry is everywhere, I feel sick from soda” or “I’m sitting at home, the windows are closed, and suddenly it starts to smell like someone smokes in my nose” can greatly reduce the quality of life. Five people told us how their illness affected them.

      Elena L., 43 years old

      She was ill in April 2020 in a mild form – cough, temperature 37.3, loss of smell. She was treated at home on her own, did not take PCR, coronavirus was confirmed by antibodies

      © Alexey Durasov / TASS

      The first months after the illness were like this: going to work, dressed, had breakfast – and tired.Apathy, the state of “how I got tired of everything, leave me alone.” During self-isolation, I “sat” on the sofa! I sat on it so much that something broke there, and it sold itself out. I don’t remember last summer – I was an amoebic creature. And most importantly, then I did not know that this was a consequence of covid – I simply did not understand what was happening to me.

      In the fall, problems with gynecology began: bleeding lasted for two to three weeks. This has never happened to me. The gynecologist saw no reason – just out of the blue.Probably, because of this, the weakness increased, and I began to eat a lot of meat – the body required iron. Usually I am indifferent to meat, but here I could buy a steak in the evening and eat it. Then, in the fall, I went to the sanatorium and made a check-up. They didn’t find anything serious – only platelets are above the upper limit. In February, I donated blood again – they are still the same.


      Hair broke: combing – and it looks like a hedgehog in your sink. And I began to see very badly at dusk.I didn’t test my eyesight, but it hadn’t happened to me before.

      I partly do not feel smells at all, and partly – distorted. Sometimes I get out of the shower – and it seems to me that I smell like … an unwashed man! Well, in general, it is very unpleasant. Recently I sprinkled on myself the perfume of my favorite brand – I have a whole battery of them – but I don’t taste good. Others sprinkled – again tasteless! I think: they have deteriorated, I have not used them for a year. I went to their boutique – they told me that the perfume could deteriorate in five to ten years.Sprayed on me three of my favorite scents – and I’m already disgusted. As a result, I bought several strong fragrances and also essential oils – I train my nose.

      A few months ago I went to see a psychotherapist, and my psychological state is better now. Since autumn I go to the gym and swim. Very neat. And I drink vitamins by handfuls. It also helped – I became more cheerful. But I still get tired and short of breath if I go up to the third floor. Of course, I think: age, overweight … But I have been overweight for seven or eight years already, and to covid I could walk 20 kilometers on foot, and I was high.

      More than a year has passed, but I still cough several times a day. At the same time, I do not smoke and have never smoked. I can cough all evening like I’m getting sick. I got up in the morning – it’s normal. After covid, I have never been ill with anything, but the state of “you are about to get sick” is with me all the time. I have a feeling that the disease has not come out of me.

      Anton, 40 years old

      Sick in September – October 2020, was treated at home, the PCR test was positive. The main symptoms are severe weakness, lack of appetite, temperature

      I used to go up to the fifth floor quietly.And now I get tired as if I walked 10-12 floors. This is not shortness of breath, but fatigue. Previously, I carried a backpack weighing 20 kilograms 10 kilometers, but now I cannot carry even five. I get up at 8:00 am, and at 4:00 pm I feel sleepy. I set the alarm and sleep for 40 minutes. This has never happened to me before.

      I am very dull. At work, I write texts, and now it is more difficult for me to choose words. For example, I need to find a synonym for the word “genius”. “Smart”, I guess? And … that’s all. And before, I could remember five words on the move.Now I have to go into almost every example … as it is called, I forgot the word. Dictionary! You see – I know the word, I used it, and once – from scratch I forgot. I also find it difficult to make complex sentences and write long texts. I became more distracted. You look at one point, then you catch yourself sitting, doing nothing for several minutes and do not understand why this happened.

      © Alexey Durasov / TASS

      I became more irritable – because the brain is constantly looking for answers to some questions.And this causes confusion and fear. Moreover, I began to notice all this when three or four months had already passed after the illness.

      I have myopia, minus seven, and I began to see worse, although the diopters remained the same – I went to the ophthalmologist. Perhaps your eyes get tired faster? Sometimes I eat and I can’t stop – I have to force myself.


      Twice I poisoned myself with stale food because I didn’t smell that it had gone bad. Now we have to ask relatives to smell the meat – whether it smells or not.But even fresh and good pork stinks of rotten meat for me. I eat it – and it tastes disgusting. At first I was sick of her, now – when how. Recently I went to a friend’s dacha to fix a septic tank for him – in my youth I worked as a plumber. I poke around – a friend cannot come close, he becomes ill. And I don’t feel anything at all.

      At the same time, oddly enough, there is a feeling that the whole body began to feel much better. For example, sex is better than a year ago – there are more desires and opportunities.I think this is because I began to eat better, do exercises, drank a course of vitamins. I did not check-up, I did not take tests, I chose vitamins and dietary supplements myself. To “fix” my brain, I read more and try to do what I have not done before. Now I’m seriously thinking about retraining to the other hand. For the brain, this is training.

      I have been ill in my life much worse than covid. I had pneumonia, they pulled me out of the other world. And then I lay at home for two weeks – and the consequences are so dire.Therefore, I plan to vaccinate. Once again, I really don’t want to get sick.

      Dmitry, 52 years old

      Sick in November – December 2020. Was treated in a hospital, was under oxygen with 75% lung damage

      Before my illness, I weighed 110-112 kilograms and was 190 centimeters tall. After discharge, the weight was 132 kilograms. During this time, I managed to lose 10 kilograms. I got better due to hormone treatment. The tests also showed that my testosterone collapsed and my sugar rose.And if I don’t change my lifestyle, then diabetes is possible. Although there is nothing “criminal” in my lifestyle. About two years ago, I was preparing for an operation and had a bunch of tests – then everything was normal.


      I go deaf from time to time. I lie down, read, my wife or child come up to me, say something – but I don’t hear. And not because I am infatuated. I did not notice how long such a “failure” can last. It “rolls over” in a wave, suddenly, and it doesn’t matter if I’m sitting, lying or standing. As if the volume was turned down, and then it was turned up a little bit.His eyesight has also fallen. I have not yet reached the ophthalmologist, but I am a hairdresser and I notice that now there are moments that are poorly visible to me. Previously, I clearly saw the smallest details, but now sometimes I make mistakes. And sometimes the hand abruptly reduces. And legs – usually at night, it hurts a lot, I wake up and try to move away for a long time.

      © Alexey Durasov / TASS

      I was a more or less athletic boy. And now it happens, I walk with the dog – and there is nothing to breathe. Shortness of breath and no strength at all.

      It became more difficult for me to concentrate at work.I have panic attacks. I wake up at night because my whole body is numb, the feeling that someone is sitting on me. Can’t breathe, and very strong heartbeat. Unreasonable aggression also appeared. I can start a conflict in the subway because of a gaze – but before I would have just turned away. Or a child recently emptied liquid soap from a bottle and poured water instead. Before, I didn’t care – this soap is like dirt! And then I yelled a little. But that quickly lets go.

      I am currently on a sweets-free diet due to the risk of diabetes.I do breathing exercises, I do vigorous walking. I did not go to doctors with these problems. I think this is all temporary.

      Elena B., 34 years old

      Sick in October 2020 at home, covid was confirmed by PCR test. The temperature rose to 38 maximum. The main symptom was a complete lack of strength

      When I went to work, I wanted to immediately go back to sick leave. Because the PCR was negative, and the condition was the same.

      Since April 2020, I went to online Spanish courses and decided to pull up.I have a long-standing relationship with him: I listened to audiobooks, could write a text on a simple topic, in Spain I could easily pronounce some everyday phrases. Wake me up at night – I could remember words like “home” or “road”. But in November, it took me three to five seconds to remember a word. It was excruciating. I felt like a person who cannot put words into a sentence at all. Or it was like this: we go through the topic, the next day I open the notes to do my homework – and I don’t remember anything from there.It’s like I’m seeing them for the first time, although the teacher explained it yesterday.

      © Alexey Durasov / TASS

      The first month after the illness with the Russian language was also bad. I am talking with a colleague – and I understand that I cannot put together the words so that it would be a beautiful speech, and not “a table, a machine, a tree, let’s go.” I recently noticed that I smell like sweat if I walk fast. Although I use my favorite deodorant, and I have never had this with him. Either the smell has become stronger, or I feel it differently. This is very disgusting.


      I still have memory problems . I used to be able to keep in mind ten things that I need to do. Now if I don’t write it down, then, most likely, I will forget. I get tired faster. Earlier, after a day of work, I could go for a walk for 2.5 hours, do some physical activity … And now – just turn off the computer and do nothing. On New Year’s holidays, I went to my parents in Samara, and in Moscow my friend had a wedding. I have known him since I was 11, I was invited for a long time, I bought tickets … And I did not find the strength to come.Because you had to get on a train, get there, communicate, dance … This is very similar to a state of depression.

      I have always been very active, in parallel with my work I could study, go to exhibitions, to the theater. Now I stop myself and say to myself: today I have only enough for this.

      March, 39 years old

      Sick in February – March 2020 – most likely, “brought” from Italy. She was treated by calling private doctors at home – she categorically did not want to go to the hospital.There was 85% of lung damage, the temperature reached 41. Antibodies are still preserved

      I fell ill during self-isolation, I had bilateral pneumonia. It was completely over only in August, although I was no longer in bed, and the PCR was negative. It was hard in the spring, I practically wrote Will . My lungs hurt and I was spitting blood.

      © Alexey Durasov / TASS

      I was treated with hormones. I lost more than half of my hair and gained 40 kilograms – now I weigh 92 kilograms with an increase of 171 centimeters.More or less normal, I began to breathe habitually only this spring. The last time the doctors told me that I have fibrosis of one lung, it is completely excluded from the respiratory process. And that people with such a lung apply for disability and for transplantation. But I have hope that it will dissipate – I feel that it gets better over time.

      I am walking very slowly now. Naturally, I cannot run. Recently I was at sea – I practically cannot swim, although I used to swim very well.I am a rock singer and vocal teacher. In the technique in which I sing and teach, the lungs are not important, we have a completely different approach to breathing. Even before covid, I had completely untrained lungs – I could never inflate a balloon even half! So even with one lung, I can sing and teach normally. I recorded 50 video tutorials during pneumonia, and it didn’t affect my vocals. Now, if I were an opera singer, it would be very difficult.

      I have come to terms with the way I breathe now.One easy – and normal. I don’t go to doctors, I don’t trust them. I believe that the body will cope on its own. And I did not check-up, I do not consider it necessary.

      I have not lost my smells, no problems with vision or hearing. I think the covid only hit my lungs. This is probably why I scrambled out – because other organs remained in a normal state. And also because she did not panic. During pneumonia, I was depressed. But now everything is fine. I’m glad I didn’t die in the end – and there is no room for depression.

      It is impossible to predict what consequences you will “get” in case of illness. But according to director of the Center. N.F. Gamaleya of Alexander Gintsburg, if a person gets vaccinated, but still gets sick, then the consequences for him will be minimal. Therefore, vaccination is a chance to protect yourself, if not from the disease itself, then at least from what our heroes told.

      Bella Volkova

      How to teach a child to roller-skate – Rossiyskaya Gazeta

      Experts say that you can learn to move well on roller-skates in a week.To put a child on rollers, you need skates (plus a full set of “protection”), a playground with good asphalt and prepared parents.

      Anyone can fall. Climb – only the best

      First and foremost, it’s impossible to learn how to roller-skate without falling. Most likely, at first, the main occupation will be the systematic sweeping of the asphalt with oneself. The child must be prepared for this, and the parent must accept this. If everything is done wisely, these falls will not have any special health consequences – a couple of bruises and abrasions do not count.For the first lesson, be sure to wear a full set of protection. It is better to choose clothes with long legs and sleeves – fortunately, the weather is good for now. Rollers wear their shields over clothing. In general, protective equipment is a sign of a smart person, not a teapot. Unfortunately, not all children understand this. But they have progressive parents especially for such cases.

      Choosing a place to debut

      It is not worth putting on roller skates at home and immediately going outside in them. The first steps on wheels should be done on a flat, free asphalt area.An especially large size is not needed – five by five meters is enough. The main thing is that the coating is even and smooth. Asphalt with coarse gravel creates problems for experienced skaters, but for beginners it will be very difficult for beginners.

      Where to start?

      First of all, you just need to get on the rollers. The basic stance is as follows: feet shoulder-width apart, one slightly forward. The knees are slightly bent. The center of gravity is between the rollers. Then you can experiment. Swing left and right, try to lift your legs one by one from the ground.The first fall is possible already at this stage. At the same time, we learn to get up: put one roller on the ground, on all four wheels, lean with both hands in front of you, pull up the second leg and place it perpendicular to the first, also on all wheels. And then you can go up.

      Exercise 1 – Flashlights. The legs are placed in a stance “heels together – toes apart”, the body leans forward slightly and the person begins to ride. To stop, you need to turn the rollers so that their noses begin to converge. And at the same time straighten the body.Everything, a start has been made.

      The next stage is when moving with the “flashlight”, start to tear off one leg and take it a step forward. Then shift the center of gravity and rearrange the other. This is already quite a full-fledged roller course. Then all that remains is to hone the technique and add new elements. The basis is mastered.

      If problems arise, the child can be rolled by the arms. When rolling on casters, the weight should always be forward. As the masters say: “you have to lie on the tongues of your boots.” Because of this, back insurance can play a cruel joke.The child will get used to looking for support behind his back. And as a result, it will fall more often, and upon landing, it will not be able to absorb the blow with hands (on which protective gloves are worn), it will beat with its back or coccyx.

      If the parent himself is already confidently on the rollers, then the insurance system changes. When moving, you need to be half a meter behind and slightly to the side of the child, if necessary, give him your arm extended forward for support. With this arrangement, it is more convenient to control the situation, the student is constantly in front of his eyes, the falling body can always be picked up.


      We figured out how to start roller-skating. How to finish? I mean, how to stop? There are many different ways to do this. But for most beginners, they are not given on the first day. Therefore, at first, it is better to slow down about mom and dad, a bench, a lamppost (you have to drive up to it from the side, in no case “head-on”!) Or just jump out onto the lawn. The rollers do not ride on the ground, but walk like ordinary shoes.

      There are two schools of “brakes”. The first ones insist that it is better to immediately learn to use the standard brake – a plastic blotch on the heel of the roller (usually the right one).The principle of its operation is as follows: when moving straight, the right leg moves forward, the left one bends slightly at the knee, the body weight moves forward, and the right roller gradually rises up so that the brake begins to “strike” on the ground and provide deceleration. There are two significant limitations. First, for successful braking with regular means, you must confidently be able to ride on one leg. And, secondly, the standard brake is a reliable, but not too fast means of slowing down.

      The second easy stopping method is the “plow”.Whoever went downhill skiing – cross-country or downhill – knows him. For a roller, this is the second part of the “flashlight” from which to start learning. Only due to the strength of the muscles, the legs are not allowed to converge, but they are held at an angle to the direction of movement at a certain distance from each other. You can’t do an emergency stop that way either. But this technique is easier to master and to apply.

      Simultaneously with braking, you must learn to turn. To do this, the roller external relative to the center of rotation (that is, for the left turn – the right, and for the right – the left) moves forward and slightly tilts inward, setting the curvature of the circle.The “snake” and “labyrinth” – riding between the placed poles will help to work out the control of your movement.

      Just forward!

      You can leave the training area only after the young skater has learned to brake and turn confidently. The first routes are best laid in parks. Fewer people, fresh air, no crossing traffic. People, cars, and especially unpredictable babies and dogs are the main obstacles at first.

      In addition, there should be no slides on the beginner track.A small ascent is not a particular problem, but the descent is fraught with many dangers. When the rollers go downhill by themselves, the main task is to stay on your feet and control your speed. And this skill comes only with practice. Therefore, the best track for a beginner is the sidewalk along the embankment from the side of the river. There is no relief, all the cars are only on the side, and there is a high parapet nearby, which you can always grab with your hand.

      Skiing from the slopes can be mastered later. Start with gentle hills, gradually increasing their steepness.It is good to practice on a gentle and wide slope, where you can ride “loops” – like skiing. That is, turn almost perpendicular to the slope, roll to its edge, turn sharply there by almost 180 degrees and slowly go down and obliquely in the other direction.

      The most important rules

      Roller skating is just another physical activity. In order for it to bring joy, and not trauma and grief, you must follow the simple rules formulated by the real gurus of this business.Here they are:

      • You cannot ride in puddles and sand. Sand is clogging bearings. At the very least, this will damage the rollers. And in unfortunate circumstances, the wheel can suddenly stall, causing a serious fall. A puddle is dangerous not only by moisture getting into the wheels, but also by the fact that it is not always visible what exactly is at the bottom. You can fly into a pothole or trip over a stone. The result is the same – a hard fall.
      • Careful on wet pavement. Rollers need good grip to drive. On wet asphalt, legs can simply part. On the one hand, this is a great reason to learn how to do the splits. But on the other hand, it hurts a lot. In addition, it is much more difficult to brake on wet asphalt.
      • Control your speed and your movement. The roller cannot stop immediately. Therefore, it is possible to accelerate only where it is guaranteed there is an opportunity to brake in time. Even if an obstacle appears suddenly: for example, a long truck turns around a corner.The rollers are good for their maneuverability. With the right combination of speed and turns, the ride is safe.
      • Correct fall – forward fall. In general, it is rather difficult to fall forward on the rollers: the casters and the frame will not allow tipping over. In many cases, leaning forward is enough to maintain balance. If you still can’t resist, when falling forward, the roller is protected by shields, it can absorb the blow with arms slightly bent at the elbows, it sees the direction of its flight and the point of landing.Rolling backwards or falling onto the butt is almost guaranteed to result in noticeable injury. Another way to make an accurate emergency landing is on your side, and then dampen your speed by rolling. But you have to be able to do it, learn better without videos.
      • You need to ride in defense. Always. And a helmet is also a must. By the way, a badly buttoned boot is a pass to the trauma center.
      • Keep the balance, but if anything – feel free to fall. A controlled fall into a soft flower bed is much better than a long struggle for life that ended under the wheels of a passing car.
      • Watch for the correct stance. Body tilt – slightly forward, this gives the roller maximum stability. When coasting on parallel rollers, one foot should always ride slightly in front of the other. Slightly bent legs are the best shock absorbers.
      • The most dangerous pedestrians are small children. Animals can also make sudden maneuvers. Roller is good among his own kind, average – among cyclists, bad – among pedestrians and absolutely nasty – among cars.You are always responsible for those who ride in front of you. But you can be sure – a normal roller will never cut a beginner when overtaking.

      How to take care of your skin after vacation: maximum program

      Summer is not only the most anticipated time of the year, but also a real challenge for the skin. Heat, sun, heat, sea water – all this one way or another affects the epidermis. And if you decide to fly to distant countries, add to this a violation of circadian rhythms – and hello, rashes, puffiness, rosacea, dehydration, peeling, facial wrinkles and other troubles.In order to restore beauty and tone to the skin, it is especially important to follow a certain care system after a vacation. We will tell you about it.

      What beauty problems may appear after a vacation?

      Dermatologists and cosmetologists keep reminding us that spending a lot of time in the sun is bad for our skin. However, only a few listen to them. Of course, in the summer you want to look not like a pale moth, but a tanned chocolate. A century ago, tanning was the prerogative of peasant women, but now it is a fashionable attribute of a beautiful body, indicating that you can afford to rest.But the sun does not spare anyone …


      After sunbathing and swimming in the salty sea, the skin becomes flabby, lifeless, dull. Small wrinkles, peeling, feeling of tightness and itching appear. All this indicates that the skin lacks moisture, it is dehydrated. The reason is an excess of ultraviolet radiation, which contributes to the appearance of free radicals that violate the hydrolipid barrier.

      Acne and blackheads

      The second problem is the formation of acne and blackheads.High temperatures stimulate the body to produce sebum for hydration, which clogs the pores. Regular washing will not help here, it is important to open the pores and clean out all the dirt from them. In this case, only peels and scrubs are effective. But … you cannot overdo it with them, especially in the summer, so as not to provoke the appearance of hypersensitivity and pigmentation.


      The third common problem with appearance after vacation is the appearance of couperose. The sun’s rays contribute to poor circulation.A mesh of capillaries appears on the skin, which can be seen with the naked eye. At first, there is a slight redness, acne can come out at this place. At the last stage, the blood vessels become more visible under the skin, there may be a burning sensation, itching and other discomfort.


      Pigmentation and freckles are another nuisance. The sun breaks down the pigment of the skin, so post-temper spots are not uncommon. And they are not always saved by sunscreen, being under an umbrella and wearing a wide-brimmed hat.True, in these cases, the pigmentation will be superficial and will easily fade away upon returning from vacation to his native land.

      Pityriasis versicolor

      One of the biggest troubles is aggravation of pityriasis versicolor. It is a fungal disease characterized by depigmented or red spots that are exacerbated in humid climates or with increased sweating. Ultraviolet light also contributes to the appearance of rashes. Versicolor versicolor looks very unpleasant, but it is not hazardous to health or contagious.The main thing is to visit a dermatologist on time and start treatment with local and oral medications.

      How to properly care for your skin after vacation

      Problem: dryness and flaking of the skin

      Solution: restoration of the hydrolipidic mantle of the skin. This is a special layer of fat that covers the skin, protects it from moisture loss and other aggressive influences. To restore the hydrolipid mantle, it is necessary to even out the body’s water balance by consuming a sufficient amount of fluid, taking omega-3, -6, -9 acids, hyaluronic acid and collagen.It is also important to use moisturizers containing glycerin, urea, allantoin, panthenol, hyaluronic and linoleic acids. Pay attention to the presence of a natural moisturizing factor in the composition of such products – phospholipids, which form a lipid membrane covering the skin. This shell prevents moisture evaporation and the penetration of pathogenic microorganisms. Among the salon methods, mesotherapy, biorevitalization, and superficial peeling are suitable.

      What not to do? Aggressive skin care, acid peels, harsh scrubs and gommages will only aggravate the problem.Also, do not splash thermal, mineral or micellar water on dehydrated skin – this will not help the case, since moisture in this form will not linger in the cells.

      Problem: wrinkles

      Solution: The biorevitalization procedure will help you. Hyaluronic acid, injected into the skin, will revitalize it, smooth out existing wrinkles, and slightly tighten the oval of the face. To rehabilitate the skin, you need to do 3 sessions with a break of 2 weeks. Do not forget about external care: use moisturizing, regenerating and nourishing products.It would be useful to sign up for a facial massage, do special gymnastics at home, and also use tapes – this will help tighten and strengthen muscles weakened due to ultraviolet radiation, prevent aging and reduce the severity of wrinkles.

      What not to do? Since the skin is already exhausted and under stress, it is not recommended to use hardware techniques on it. No laser and photo rejuvenation, RF-lifting will help you, it will only worsen the condition. As soon as the skin is restored, you can resort to these procedures.

      Problem: age spots and freckles

      Solution: Use scrubs, brightening masks, peels and gommages. Do not forget to use Sanskrins even in urban conditions, so as not to provoke the appearance of new foci of pigmentation. Include whitening beauty products in your home care, but do not expect an immediate effect from them. AHA acids, hydroquinone, arbutin, vitamin C, glabridin, niacinamide, tretinoin, azelaic, kojic and phytic acids have good lightening properties.In the salon you can sign up for chemical peeling, phototherapy, laser therapy, mesotherapy or biorevitalization.

      What not to do? Use hydroquinone products immediately. This substance is very strong, blocks the production of melanin and provides a pronounced whitening effect. If you use hydroquinone cosmetics incorrectly, you will only make your skin worse, so start with less aggressive ingredients so that the epidermis will gradually get used to the whitening effects.

      Problem: new moles

      Solution: This problem cannot be dealt with at home. The appearance of new moles and the disappearance of old ones is a natural process. Moles are not dangerous if they have clear boundaries, small size and uniform color. Uneven edges, large sizes, uneven color, varnish shine, the presence of hair should be alerted. If you suspect, consult a dermatologist immediately. Using modern diagnostic and therapeutic methods, he examines the neoplasm and, if necessary, removes it.

      What not to do? Trying to remove the mole on your own using folk remedies. Moles cannot be injured.

      Problem: acne and comedones

      Solution: Cleanse your skin twice a day. Get quality care. For this, it is better to contact a beautician. He recommends products that are right for your skin. As a rule, beauty products against acne and comedones contain antibacterial, anti-inflammatory, pore-reducing, sebum-regulating, astringent, comedolytic components.Do not forget to make pigmentation and cleansing masks. The clinic of aesthetic medicine can offer you several procedures: peelings, cryomassage, phototherapy, mesotherapy, professional cleansing, ozone therapy.

      What not to do? Squeeze out pimples and comedones on your own, ignore the rules of facial care, eat sweet, fatty, spicy foods during an exacerbation of the problem, sunbathe.

      Problem: rosacea and dilated vessels

      Solution: In the care should be mainly cosmeceutical preparations from special lines.These can be bought at the pharmacy. In the composition, it is necessary to look for vaso-strengthening, anti-inflammatory and soothing components: extracts of tomato, arnica, horse chestnut, aloe, vitamins C, P, K, A, E and group B, allantoin, bisabolol, hyaluronic acid, peptides. Salon methods are also effective: mesotherapy, collagen therapy, photorejuvenation, laser therapy, phototherapy. It is also recommended to include in the diet foods and drinks that strengthen blood vessels: sea fish, kelp, legumes, beans, cabbage, beets, spinach, onions, garlic, herbs, apples, pomegranates, citrus fruits, vegetable oil, green tea.

      What not to do? Steam the skin, use coarse scrubs, peels, brushes, wipe the face with ice cubes.

      Take care of your skin properly and avoid neglected conditions so that you do not have to resort to more difficult, energy-intensive and expensive cosmetic methods.

      Cheerful Dynamo did not put the squeeze on Lokomotiv and lost the lead

      The Moscow derby of Dynamo and Lokomotiv graced Friday’s football evening in Russia.

      Game Log

      At the beginning of the championship, Dynamo seriously announced their intentions. Four victories in five rounds – and the “white-blue” in the clear first place. Lokomotiv started a little worse, but still went in a tight group of leaders, lagging behind the very top just a little. Dynamo is often called the most playing RPL team, and this has its own truth. Well, “Lokomotiv” is not the first time out of the water, which was stirred up around him by rumors about a global sale and a change in course.

      From the starting whistle, the game took on an exciting character. The teams have set a healthy pace, so there should be no complaints about intensity. At first, the “blue-white” rushed forward actively and cheerfully. Fomin had a chance with a shot from the approaches to the penalty area – next to the post. Gradually the railroad workers began to snap back. By the twentieth minute it came to Kamano’s shot in the left post. And soon there was a goal of the guests. Smolov picked up the ball to the right of the goal near the front, bounced back with Rybchinskiy, moved to the penalty line, spun and rolled the round into the left corner (0: 1).

      Dynamo’s plans did not include a missed goal, and in order to rectify the situation, they had a car of time left. The owners had nothing to mope at, and by the break they naturally played out until the defeat of the other’s gates. At the 36th minute, Makarov, in his own style, shifted to the left to the center and shot into the near corner, from where Guilherme pulled the ball out. Lokomotiv responded with a quick attack, where Rybchinsky sent the ball on target past Shunin, but Ordets became the last frontier of Dynamo. And soon Szymanski took advantage of the long-range strike and hit the lower right corner (1: 1).

      The beginning of the second half is a Brownian movement of Dynamo in the attack with the aim of pushing the opponent to the second goal. Zakharyan and Makarov moved from the left semi-flank to the center, both times were followed by strikes, in the first case with a rebound, and twice the ball followed the right of the alignment. Between these episodes, Tyukavin fell into someone else’s penalty area in single combat with Edvay. The contact was not the most obvious, and the penalty would have been dubious, but in any case, everything was blocked by Tyukavin’s small offside position. That is, he not only scores against Spartak with his heel, but also gets out of the game.

      The Blues attacked much more Red-Greens. At the 78th minute, the visitors were lucky when on the standard Ordets hit the post from Balbuena’s discount. On the other hand, Marko Nikolic did not lose hope of winning and released Lisakovic to replace him, who could realize the race in a quick attack. In general, there were many similar episodes in the match, when at the right moment the defense turned out to be stronger than the attack. The result is a fighting draw, which took the first place from Dynamo. On the fourth added minute, Barinov was sent off for the second yellow card, but this did not affect the course of the match.

      Kirill Ivantsov

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