Falling and elbow injuries
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The skill of falling properly is one of the most important techniques that a grappler can learn. Falling properly minimizes potential injuries to the head, neck, shoulder, elbow and wrist. Unfortunately even accomplished grapplers and fighters may land incorrectly while in the middle of a competition or fight. .
Elbow injuries usually occur when the grappler reaches out to post on an outstretched arm. The elbow often is the weakest link and the source of injury.
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There are a variety of structures that limit hyperextension:
1️⃣muscle
2️⃣ligaments
3️⃣the bony articulation of the humerus and the ulna.
4️⃣The joint capsule is connective tissue that wraps around all three joints and is supported by ligamentous structures.
The primary ligament to limit excessive extension is the ulnar or medial collateral ligament (not to be confused with the MCL in the knee), particularly the anterior fibers which are the strongest and thickest fibers of the ligament. In addition to ligamentous support muscles of the elbow and forearm help to support and resist excessive motion, particularly the wrist flexors and pronators which act as dynamic medial stabilizers.
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Humeroulnar hyperextension often leads to ligament strain of rupture, however if force is continued then dislocation of the ulna from the humerus can occur. While the muscles may become strained they are not likely to tear, more likely the muscle’s attachment on the ulna will rip off the main structure (avulsion fracture).
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Continue to practice breakfalls to minimize the risk for freak elbow injuries from occurring.