This last semester has been challenging health-wise. I often get bumps and bruises from my role as Uke. The pains that persist are the ones that you can't see. In particular are what are called soft tissue injuries. Sankyo techniques (for me) in particular cause inside elbow joint (medial epicondyle) discomfort that can last for weeks. The area will become tender to the touch without any outward signs of bruising.
Several articles recommend PRICE for treating soft tissue injuries = Protect, Rest, Ice, Compression, Exercise. Protecting the area means using a brace or putting red tape on your gi so Nage knows you're giving that area a break. Rest is in the same neighborhood. Immediately following the injury, resting the joint and applying cold is a good course of action to reduce swelling. When applying ice, place the cold in a plastic bag and never apply for more than 20 minutes at a time. The area where ice is applied will first get cold, then warm, and then will grow numb. Frost bite follows numb, so you don't want to go that far. Massaging the area will increase blood flow to the injury and should be encouraged.
Compression can be provided by wraps. Tubigrip is one self-clinging wrap that can be used. Of course wrapping a joint too tight will restrict blood flow and movement. It should be comfortable. Do not wear the wrap on the joint at night while sleeping. Exercise must be done very slowly. Start with 25% of normal resistance at most. Jumping right back to that 40 lb dumbbell Arnold Curl is too much. If it hurts, you probably are doing too much. You could try using very light resistance exercise bands paying close attention to exercise form. Slowly building the muscle strength will protect the joint and tendons in the future.
