Kiters Elbow

KITERS ELBOW

A real pain in the **** for many of us. Two seasons ago I was in absolute agony and so set about getting to the bottom of this very annoying injury. Here’s what I learn’t.

To begin the condition is known as lateral epicondylitis or tennis elbow. It’s the result of repetitive micro trauma to the tendons of the wrist extensors muscles. These are the muscles that extend your wrist, the action involved when twisting the grip to accelerate a motorbike for example.

 

In my view the trauma involved in the kiting version of tennis elbow is a little different to classic tennis elbow. It seems to be caused when we steer the bar aggressively while having the elbow tucked into the rib cage. Such as when sheeting the kite and diving it hard at the same time. Or when going into a fwd spin while sheeting the kite for extra 'pop'. An additional factor is having the wrist flexed laterally or 'cocked' towards the little finger. This is situation that would occur when steering aggressively and would be made worse by bars that are bent downwards. On that note, some people have gotten relief by using a larger diameter bar.

So, the first point is to try and avoid these situations. That would mean not flying underpowered and identifying those moves that place extra strain on the elbow for each individual. For example, I have had to completely remove powered fwd spin transitions on my port tack as my elbow just flares up immediately. Moving ones hands wider on the bar would also help as the elbow would be less tucked into the rib cage but only marginally. This avoidance technique applies when not injured as well, as once you start feeling pain the condition is fairly advanced.

Other avoidance techniques are ensuring a very relaxed riding position. This means a straight back, stay out of the pooh position, shoulders relaxed (no shrugging or tensing of the neck muscles), a relaxed grip on the bar with thumbs on top and hands shoulder width apart. This will have the cumulative effect or relaxing the forearm muscles and of reducing the trauma to the elbow. A point to consider here is that even the best position held for an extended period of time will start being uncomfortable. The goal is to be relaxed and not rigid but stay within a healthy range of motion.

The next evolution in avoiding injury in the first place is to strengthen the area before the injury occurs. As kiting uses the whole body and general all over strengthening prgm will do the job. Kiting mainly involves resisting a pulling force so those exercises that involve pulling such as seated rows, dumbbell rows and lateral pull downs or pull ups. For the elbow in particular bicep curls with the palm facing down, will stress the right area. Be careful though, if you already have an injury this exercise will make things worse. Weighted roll ups of a line around a PVC pipe will train the wrist extensor muscles as well. This can all be termed “prehab”.

The rehab portion is very difficult to detail here as it is person specific but there are some general guidelines. Firstly, stop doing what caused the injury. Now none of us are likely to stop kiting but at the least stop kiting in such a way that stresses the area further. Cross friction massage on the area by a professional will help. Then stretch the area up to 3 times a day. The most important stretch is to flex the wrist down forcibly (palm down) with the other hand so that you feel the stretch across the top of the upper arm. Hold for at least 45 sec 3 sets, every day. There are numerous other stretches but a google search for lateral epicondylitis will give you all the stretches you need. At any stage where the area is particularly sore rest, ice, compression and elevation (RICE) is the best short term treatment.

Cortisone is commonly used as a treatment but I use it as a last resort, the last step before surgery. Many surgeons use it as diagnostic tool so that they know exactly which structures to operate on. Cortisone is a very powerful pain killer and anti inflammatory. This injury involves a lot of inflammation. As a result cortisone can often feel like a miracle cure in the short term. The downside is that cortisone weakens the connective tissue making the area prone to further injury. Also due to the pain reduction one is more likely to continue activities that would make the pain worse. In effect you are starting on a slippery rd to surgery with cortisone.

So to summarise
1. Ensure correct biomechanics or correct kiting position
2. Choose the right size kite for the conditions and make sure your gear is suitable (bar diameter, reduce sheeting psi, bar angle)
3. Stay relaxed and mobile within your healthy position
4. ID the movements that cause pain and avoid them or modify them
5. Strengthen and stretch the area
6. Use the RICE technique for acute bouts of pain

These are just basic guidelines that will help. You will need to consult your local medic to get personalized advice.

Robin Tindall (AKA RobMobius)
Biokineticist
www.kineticwellness.com
Robin Tindall Biokinetics