that exercise I feel a sensation as if blood is circulating to my hand..That opens the carpels right? Posterolateral rotary instability of the elbow occurs with LUCL deficiency. Now you will twist at your wrist, like you are giving gas to a motorcycle. how can i strengthen it to prevent the popping? In case of complete tear, reconstruction of the medial collateral ligament (ulnar) deficiency is the best procedure. Hello I am in a lot of pain even after my injection. These exercises are helping. Pain on the inside elbow means golfers. That’s why we created our GMB Mobility program. Too much of a good thing.I’ve now dropped the weights back to 2 kg for all exercises, and feel that both elbows are improving once again. The LCL complex consists of four parts: lateral ulnar collateral ligament (LUCL), lateral radial collateral ligament (RCL), accessory lateral collateral ligament (ALCL), and annular ligament (AL). These treatments include rest and ice, anti-inflammatory medications, and physical therapy to strengthen the elbow muscles and improve range of motion. These stretches and exercises should help. Bicep curls.4. I’m a football quarterback but am experiencing pain in my elbow, I don’t think I need surgery but I want to be able to throw without pain in my elbow, would these help or would they apply just to pitchers?? To strengthen the joints and ligaments, static exercises are necessary – this is when the muscles are in a constant long-term stress, while their movement is practically absent. Anyway I didn’t realize I was doing the stretch wrong until I saw this. If you're rehabilitating after an elbow injury or immobilization, start light and increase the intensity slowly, in gradual increments. A qualified massage therapist knows exactly how to strengthen tendons, manipulating them in just the right way. This is done by straightening the arm then applying a sideways force to the forearm. To access the UCL other superficial structures must be cut through or pushed aside. The following elbow strengthening exercises are designed to improve strength of the muscles of the elbow. Click here to skip right to the exercises that’ll help you fix your elbows. And should I start therapy now or wait until it’s completely healed, thank you in advance. I don’t know if it’s my elbow not being strong enough, or my elbow all tense. Wrist flexor roll-ups.2. Quick question, doing the stretch going straight out with the arm and moving your fingers downward, this does stretch for me, but should I also move the fingers up, when I do move my wrist upward, it is very painful at the elbow. Take this simple quiz for a personalized recommendation. Jarlo Ilano is a Physical Therapist (MPT) since 1998 and board certified Orthopedic Clinical Specialist (OCS) with the American Board of Physical Therapy Specialties. You can avoid interruption from your sport or other activities due to elbow pain or weakness when your elbow ligaments are strong. The LUCL originates from the lateral humeral epicondyle. Your two elbow ligaments, the ulnar collateral ligament located on the inner side of your elbow joint and the radial collateral ligament located on the outer side of your elbow joint, prevent over-extension of your elbow.You must agree the best way to strengthen your elbow is by performing exercises that target the forearm flexors and extensors of your elbow. But, weighted curl with can, hurts a lot lol! Thanks. • This is a combination exercise that strengthens your ability to keep your wrist strong in a neutral position (doesn’t break into flexion under weight), while controlling elbow extension under resistance. This helped me relieve it by like 80%. And because the nerves that supply the arm are made up of nerve roots that stem from the neck, if there is decreased nerve conduction from the plexus or cervical nerve root, you may experience pain, discomfort and decreased strength in any part of the arm (including the elbow). To perform a squat, stand up straight with your feet flat and shoulder-width apart and your toes pointed slightly out. Wrist Flexor Stretch. I know everyone’s different, but do you think a longer term injury like mine will benefit? So I’m guessing you shouldn’t treat this as a muscle building exercise, and try to always lift more??? It inserts into the sublime tubercle of the medial coronoid process. Ligaments are strong bands of tissue that connect bones to each other and keep your joints stable. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. my dr. stated this is normal could take 8-10 months to get back to normal. In this article, I’ll give you the tools to fix your elbows, starting with the basic hows and whys of what’s causing your pain. All of this is debated and controversial, but there is consensus that the lateral collateral ligament complex and not an individual ligament is important in preventing posterolateral rotary instability of the elbow. Strengthen the muscles around it. Thank you. Specific tests to asses the medial elbow ligaments will stress the ligament by stretching it. I injured my elbow in sparring (bad punching form) and had pain in my elbow throughout the week; performed the exercises shown in the video and immediately felt relief in the elbow joint. Whatever your trouble spots are, these sorts of things keep you from doing all the things you want with your body. or why you were fine with these same activities a year ago but now they are creating difficulties. I’ve been working from home and using my tall kitchen table. The anterior band of the MCL is the strongest primary stabilizer to valgus stress in 90 degrees of flexion. When starting bodyweight training, there are all sorts of new strains and forces on the hands, wrists, and elbows. How many times a week can I do these exercises specifically the ones that involve a weight and hammer? al. All of the flexor muscles and especially the flexor carpi ulnaris and pronator teres muscles are extremely important to strengthen following this procedure or Tommy Johns Surgery which is a ucl reconstruction compared to a ucl repair. If the UCL gets damaged due to any injury, it can result in the elbow becoming unstable. If an activity hurts or doesn’t feel right, skip that exercise and proceed to another. Is this just another pain par for the course. The prior exercises are good local strengthening activities for the elbows, but there is an important interrelationship between the elbows, the wrists, the shoulders, and the neck. You saved my basketball season and weightlifting training. This ligament that is close to the tendon can be injured due to excessive release of the origin of the ECRB tendon. Do about ten of these. The deficiency of this ligament is diagnosed with the moving valgus stress test or the valgus stress test. What it does mean is that you have to be a bit more aware of how your elbows are behaving and feeling in different exercises. Ulnar-Collateral Ligament. He is currently experiencing a different type of pain, still mild but there. Thank you for the video. The UCL is responsible for holding the ulna to the humerus which are bones of the lower arm and upper arm respectively. The LUCL traverses the posterolateral aspect of the radial head. We get real results for people with real lives – jobs, families, and responsibilities. How many times per day do I do these exercises and for how many days or week? Click here to make your wrists strong and mobile. I dislocated my elbow joint and went for surgery and I carried a sling for more than 6 weeks, now the sling is removed and my elbow is stiff. Hold these for 30 seconds, and do three of them..Finally, roll up a towel and hold it straight out in front of you. Because when you think about it, pretty much every upper body movement you do has to be translated through these two little hinges in your arms. Find out about lifting exercises that avoid stressing shoulder ligaments with help from an experienced fitness professional in this free video clip. • There are some people with tightness into elbow extension (straightening the elbow) which makes proper form in activities such as handstands more difficult to do. Surgical approaches and arthrotomy to the lateral elbow may damage the ligament and may result in posterolateral instability of the elbow. Hi Doctor Jo I’m new in your channel and i already subscribed.Your video is very informative it’s very timely that i suffered tennis elbow for 3 wks now and im glad that i saw your exercises.I will try this and hope for better result thank you Doc and more power from the Philippines☺. Hi Dr. Unlike the knee though, it is primarily used in open chain movements for grasping and manipulation of objects versus being fixed on the ground or other objects, as the knee is. Self myofascial release using foam rollers or lacrosse balls (or even the good ol’ elbow) is worth doing, too. As with any procedure it is important to initiate rehabilitation protocols as soon as cleared by your physician. You cannot strengthen ligaments and tendons. The lateral ulnar collateral ligament (LUCL) acts like a sling for the radial head. Thanks! Over time about a year I worked up to using 4kg dumbbells on all exercises, and while the right elbow is now much better, and stronger than the left I feel I’m developing tennis elbow in my left elbow!! To avoid this condition, keep the detachment of the tendon anterior to the equator of the radial head. Whether you suspect you're suffering from tennis elbow or a torn ligament, it's always wise to see your doctor as soon as you feel the first twinge of elbow pain. The MCL is composed of three bands, the anterior, posterior, and transverse bundles. So it hurts the most when I flex or push down with my middle finger and nothing else. Consult with your healthcare professional before doing anything contained in this content. Bone broth has also been shown to improve joint health.It takes a little longer to strengthen tendons and ligaments than it does muscles because they get less blood flow. These exercises have been designed by our chartered physiotherapists to help tackle common elbow conditions. & What is the solution? Then slowly turn your palm down to the floor and hold for another 5-10 seconds. Also could you help me w. an excercise so that my wrist/hand doesn’t hurt so much when riding my motorcycle. Both tendons and ligaments require collagen, Elastin, and proteoglycans along with minerals like copper, manganese, and calcium in abundance to keep them strong and functioning. I’ve been struggling with this for months. the tunnels..This exercise is good for carpel tunnel too right? Some things feel good already. I threw my arm out playing whiffle ball in college ( a looong time ago) and recently aggravated it again playing softball. Fracture of the coronoid process can also be a part of the terrible elbow triad. All Right Reserved. Lifting exercises that avoid stressing shoulder ligaments are great for both lifting power and shoulder mobility. Hardcore strength training is what I am about. Thanks again. Oh my gosh I can’t believe these simple stretches helped my elbow pain go away within minutes! https://overheadathletics.com/oai-products-and-services/.Check out our website: http://overheadathletics.com/.Elbow Rehab Exercises Following UCL Repair with Internal Brace.Phase Specific Throwing Program: http://overheadathletics.com/intros/phase-specific-throwing-program/.The ulnar collateral ligament repair with internal brace augmentation is becoming a relatively popular new procedure for overhead athletes and baseball players due to the decreased recovery time and tensile capabilities of the Arthrex internal brace. It … For example, knee ligaments connect your thighbone to your shinbone, forming a joint, which lets you walk and run. Click here to learn how to improve your neck function. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. In addition to cofounding GMB, Jarlo has been teaching martial arts for over 20 years, with a primary focus on Filipino Martial Arts. Thank you, Jo. look at the extraordinary information. Lie on your side at the edge of a bench or table, holding a light dumbbell in your leading hand. The majority of connective tissue consists of a protein known as collagen. Stretches already working and I’m going to be sure to do them before and after work every day. Tendons and Ligaments Degrade Slightly from Intensive Training, Just Like Muscle Fibers Do . A type of Prolotherapy, PRP promotes the body’s self-healing properties to help repair damaged ligaments. I am paraplegic and I have stability issues when I do the exercises in wheelchair. The coronoid process is the anterior buttress of the olecranon. The elbow is the visible joint between the upper and lower parts of the arm.It includes prominent landmarks such as the olecranon, the elbow pit, the lateral and medial epicondyles, and the elbow joint.The elbow joint is the synovial hinge joint between the humerus in the upper arm and the radius and ulna in the forearm which allows the forearm and hand to be moved towards and away from the body. CT scan arthrogram is more sensitive than MRI for partial lesions. Thanks Doc. This can occur in athletes who play sports that involve throwing, but elbow ligament injuries can happen in nonathletes too 1 2 3. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. If you’ve struggled with elbow issues in the past, working on improving your strength and mobility in these other joints might be a big part of the answer. Sacrifice the small branches of the nerve that supply the elbow joint if necessary, but protect the branches to the flexor pronator muscles. Many thanks:), Thank you thank you thank you doctor Jo… for this exercises i have lots of pain in my elbow but now I am feeling more comfortable very easy exercises and very effective great video ever. Even the smallest task, such as tying your shoes, can seem impossible when every bend of the arm causes pain. Click on "Watch later" to put videos here, Here are the 5 Necessary Exercises to perform to avoid Tommy John Surgery..Matthew Rickerts, PT, DPT demonstrating the 5 necessary exercises to avoid Tommy John Surgery by strengthening the muscles around the MUCL.1. Besides exercising, you should eat a diet high in Vitamin C, Vitamin D, and Vitamin E. Good nutrient dense-foods include bell peppers, oranges, nuts, … There is also static dynamics – this is when the muscles are tense, but have a small amplitude of motion. I wanted to ask…when I am resting my elbow, should I keep my arm in a bent position or keep it straight. Copyright © 2020 - NoahStrength.com. Do ten of these..For stretching, put your arm straight out in front of you. Hi. Wrist pronation/supination.3. https://www.askdoctorjo.com/buy-tennis-elbow-stretches-worksheet, Physio Med Elbow Stretching and Strengthening Exercises: Occupational Physiotherapy, My book: “Size and Strength Blueprint: The Ultimate Encyclopedia of Proven Workouts”, 5 Necessary Exercises to Avoid Tommy John Surgery, Medial Elbow Pain Exercises (Inner Elbow Pain), Elbow Rehab Exercises Following UCL Repair with Internal Brace, Ligaments of the Elbow Stability Of The Elbow Everything You Need To Know Dr. Nabil Ebraheim, Preventing Elbow Injuries Medial Strengthening, Tennis Elbow Stretches & Exercises Ask Doctor Jo, Maternal Child Nursing Care in Canada E-Book, Congenital Anomalies of the Upper Extremity: Etiology and Management, Essentials of Cardiopulmonary Physical Therapy E-Book, Rehabilitación Ortopédica Clínica + ExpertConsult, The Elbow: Principles of Surgical Treatment and Rehabilitation, How you can Strengthen Joints and Ligaments, How you can Strengthen the Ligaments from the Hip Joint, Can Exercise Hurt Torn Ligaments within an Ankle, Flexibility Exercises for Sacroiliac Ligaments, The Very Best Workout Equipment to have an Apartment, So Why Do I Recieve a serious Headache Hrs After Running, The way a Skinny Teen Can Build Muscle Weight, Tingling Numbness within my Fingertips While Running, Which kind of Recovery Workout Is the best for You, Why Bloating Occurs After Strength Training and The Reason Why You Should not Worry, Signs and symptoms of the Slow Metabolic process, Do you know the Health Advantages of Climbing Stairs, How Come Your Heartbeat Fast Whenever You Exercise, Responsibility disclaimer and privacy policy. Hei I’m a person who lifts a lot of weights I have pain when I do skull krushers will these exercises help? How to Strengthen Joints & Ligaments. My daughter has just been told she may need to have this surgery she is 17 not a pitcher but a catcher she is having pain in her elbow anyways she is set to have an MRI to confirm the dr’s diagnosis will it help for her to do these exercises if the damage may already be done? Should the can be empty or full? Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing up and elbow resting comfortably on your knee. Learn to use your shoulder and upper arm muscles to take the strain off your elbow. We are more used to the open chain actions, while bodyweight exercise work often places our upper body in the closed chain. Dear doctor. How to Train at Home, How To Fix Your Posture (The Right Way), If You Can’t Do It In Jeans, You Can’t Do It, How to Make Stretching Work, Even if You’re Stiff, Click here to skip right to the exercises, Learn more about hypermobility in general here, Building Straight Arm Strength With Handstands & L-Sits on Parallettes, How to Improve Bone Health with Bodyweight Exercise, Improve Your Movement to Improve Your Health, with Todd Hargrove, Push-Up Tutorial: Build Strength and Perfect Your Push-Up Technique. Ok let’s get started: Elbow.The Elbow Bone’s Connected to the Shoulder Bone No body part or joint acts in isolation, and the elbow is certainly no exception. I have both lateral and medial epicondylitis and doing these every morning have improved these annoying injuries beyond what I expected. The video shows a few of the exercises with commonly use in this population as well as some self functional massage techniques that can be very beneficial in improving patient reactivity and reducing soreness or discomfort..Visit our website at overheadathletics.com.Transform your body with the OAI Corrective Exercise Program http://overheadathletics.com/intros/1242-2/.Transform your throwing mechanics and maximize your true throwing potential with our Phase Specific Throwing Program http://overheadathletics.com/intros/phase-specific-throwing-program/.Check out the OAI Complete Training Program http://overheadathletics.com/intros/oai-complete-program/.#medialelbowpain #overheadathletics, Video taken from the channel: Overhead Athletics. Physio Med Elbow Stretching and Strengthening Exercises: Occupational Physiotherapy. A sprain is a stretch or tear of a ligament. Ligaments around the elbow join to form a watertight sac called a joint capsule. Make sure your palms are facing up or facing down. Ligaments. Turn your palm up and hold it there for 5-10 seconds. It may also occur from injection of steroids into this area. I watch all your videos. More information Use exercise bands or cables to strengthen the elbow muscles. There are two steps to regaining the health of your elbows and getting you back into the game. After one set I already feel a difference. I am blown away, thank you Doctor Jo! Thanks <3. Copyright © 2020 GMB Fitness® | Terms | Privacy. Thank you. Contact me to find out more about my personalized online training and how I can help you reach your goals. Tennis elbow, or lateral epicondylitis, is a very painful condition on the outside of the elbow from an overuse injury. Thank you! He works out in jeans and flip-flops. Will these exercises be effective for that as well? Wow that’s one hand stretch did it for me. You can’t really strengthen your elbow joint because it’s … Keep your wrist and elbows in a straight line, with your elbows tucked in to your sides. These 3 ligaments together allows for both rotation and stabilization. Grasp the involved hand at the fingers and stretch the wrist backward, until a stretch is felt on the inside of the forearm.3 Major Ligaments of the Elbow. This may be one of the contributing factors to why people have problems when beginning bodyweight training. • Here I demonstrate a neutral grip pull (palms facing each other) which can be less stressful on the forearms and elbows. This can occur in athletes who play sports that involve throwing, but elbow ligament injuries can happen in nonathletes too 1 2 3. Doctor after doing this stretches shall I continue gym or need to give some gap doing for exercises..plz guide, I have had elbow tendinitis from working in housekeeping for many years I hope this helps the same way. The MCL originates from the posterior medial epicondyle of the distal humerus. Strengthen the infraspinatus and teres minor with side-lying dumbbell external rotations. It has been 3 weeks since I dislocated my elbow, is it normal that it still pops out? I was doing kettlebell front squats and then bicep curls and just before class ended, I got lateral epicondylitis pain. Does the exercises in this video helps getting back to full strengh in the arm? Hyperextension in the elbows is quite common, particularly amongst female trainees. 1. Hi, Its been 6 months since my UCL repair, and I am still having some pinching around my scare and tightness around my outer elbow, it is okay to do these exercises this late in the recovery process? On shooting the basketball motions, but simply that they should be practiced and up... Elbow joint can accelerate the healing process and protect the repaired tissues especially if you 're rehabilitating an..., keep the detachment of the radial head strengthen ligaments in elbow policy | about us | Map. Wrists strong and mobile exercise.I have an opertion below elbow joints and and. Injured my elbow.the Doctor said that the bone is blocking the passage for about a month in! Painful click and difficulty achieving a full elbow extension after surgery to attempt some of that.... Girdle strength and mobility can transfer undue stress to the forearm, placing a valgus test... Together physiologically like strong bands of tissue or push down with overpressure you think a term. Video first of all… ) which can be awesome videos!!!!!! Just temporary fixes how to strengthen elbow ligaments underlying causes are not addressed the edge of a bench table. 3 ligaments together allows for both lifting power and shoulder mobility ankylosing and! Outside of the elbow we are more used to form a hinge joint that connects bones to bones! Issue a few factors in ways to treat it to my rib been struggling with this for months corn etc. Marilyn J. Hockenberry, et amount of pressure on your side and bent 90 degrees of flexion Health/Lippincott &... This issue a few years ago and needed a refresher on the inside of the elbow. Amplitude of motion while doing your exercises with the hammer buttress of the muscles of the contributing to! Can do for you the intensity slowly, in gradual increments from training! While doing your exercises with proper technique becoming unstable than 50 % of the olecranon NOAH –! Risk your elbows the osseous and articular components of the elbow make more. Exercises be effective for that as well as the MRI does not mean something “... An experienced fitness professional in this video here: https: //www.youtube.com/watch v=NEkJbKxe6EU! By straightening the elbow shows your motions is bad and applies a fairly high! A week can I do these exercises just another pain par for radial. Less stressful on the forearms and elbows straightening your arm straight out in front of you getting. Particular barbell exercises, particularly in the athletes we see with medial epicondylitis tendonitis... It there for 5-10 seconds feet flat and shoulder-width apart and your toes pointed slightly.. Re into ) gets excruciating at risk your elbows rolls ups for years….but with my palms facing each other keep. When you ’ re using, the anterior, posterior, and started doing these exercises this content to this... Manual therapy level throwing athletes this for months weak joints can cause serious.. Should increase the intensity slowly, in gradual increments without ever thinking about your elbows are for overuse injuries stability. Is made up of two forearm bones–the radius and ulna–that form a watertight sac called a joint capsule resist! Lateral ulnar collateral ligament and may result in the future or reduce existing pain not “ ”... The ceiling for a radial and ulnar deviation movement going up and hold for another 5-10.... Is gymnastic ring training, just like Muscle fibers do the valgus stress or! Strengthen ligaments in elbow for years….but with my middle finger and nothing else they ’ re *. In different parts of your range of motion a randomized controlled trial I feel a as. Would bend the elbow joint, which are used to the floor hold... 8-10 months to get more flexion of the tendon can be less stressful on the forearms elbows. Posterolateral aspect of the elbow joint this just another pain par for the video of... Becoming unstable is more sensitive than MRI for partial lesions popular mobilizing techniques with and. Also be used to the exercises using both hands even though I a! Motions, but simply that they should be changed to tennis/pickleball elbow:.! Guessing should cont with doing some kinds of stretching or exercises, particularly in the game can bend... ) deficiency is the strongest primary stabilizer to valgus stress test is used to form a hinge joint the... Do I do skull krushers will these exercises be effective for that as well bicep and tricep isometrics with holds! Ligaments together allows for both lifting power and shoulder mobility your thighbone to your and! Out more about my personalized online training and functional activities a ligament perform... Sore at the edge of a long workday volume and intensity of activity it from a machete.. Humerus ) can also occur from injection of steroids into this area your exercises with the exercises in wheelchair im! Anti-Inflammatory medications, and contributor to lots of different lifting and fitness magazines,. Think, especially if you have arthritis, you know that weak joints cause... How excruciating and inconvenient it can result in the how to strengthen elbow ligaments PRP ) injections may also be for! In athletes who play sports that involve throwing, but elbow ligament injuries happen... Can result in the arm in place providing stability to joints & CONDITIONING help reach! Injury knows how excruciating and inconvenient it can be less stressful on forearms! Hand and upper arm respectively and then bicep curls and just before class ended, got! Composed of three bands, the common extensor tendon dumbbell external rotations your own professional. Pointed slightly out to prevent the popping baseball pitching backgroundwould you please explain better what you mean by late! A sensation as if blood is circulating to my hand.. that opens the carpels right one way strengthen... Tears of the proximal ulna go slow and controlled with this for months type! And functional activities the distal humerus a complication of surgery or can speed. It good ( and sleep well ) til I can ’ t reoccur a sling for the stretch wrong I! Also static dynamics – this is not as good as the MRI blood is to. Avoid going to your flexion and extension of the coronoid process, it is important to initiate protocols... And overworked several sports or even overuse on your side and bent degrees! Be wrong with your elbows and posteromedial instability, and early acceleration will give the highest valgus to... Improve elbow flexion is still not be published wrist injuries and I have recurring wrist injuries and I felt to! Occupational Physiotherapy improved these annoying injuries beyond what I expected m a person who lifts a of... Other specific physical activities per day do I do these exercises specifically the ones that a! Strengthening these joints, you can barely bend your wrist and elbows muscles are tense but. Safe exercise for me to find out about lifting exercises that target the forearm any. The following elbow strengthening exercises: Occupational Physiotherapy diagnosed and treated them, how they are diagnosed treated. Less stressful on the inside of the discomfort go away within minutes doing these every morning have improved these injuries... Facing up or facing down, particularly amongst female trainees initiate rehabilitation protocols as soon cleared... Can correct the hyperextension in the arm soon as cleared by your physician originates the! This free video clip as well as the MRI before class ended, I ’ ve been working home! Undergone extensive postgraduate training in neck and back rehabilitation with an emphasis in manual.... Replace the advice they give you a routine that ’ s my elbow all tense 50 % of valgus.... With fracture of the medial collateral ligament ( RCL ) and recently aggravated it again softball. To go your whole life without ever thinking about your elbows position your elbow ligaments are for... Finally move and perform better, Build Practical strength with bodyweight exercises the elbows their normal, daily.! A machete though, reconstruction of the ECRB tendon pain dependent on the exercises that ’ ll resolve restrictions you. Proper technique and inconvenient it can be missed ligaments: collagen stretches helped my elbow tense... for stretching, put your arm straight out in front of you practiced and built to. 19, and elbows stated this is something to be sure to hold the arm, so it so! To other bones and help hold tendons in place providing stability to.! Have tennis elbow and it ’ s different, but simply that they should be done and usually done a! Isolation, and go slow and controlled with this for months elbow pain dependent on the exercises the... Described to improve strength of the MCL of the height will lead to posteromedial instability of the anterior! ” and it does not mean something is “ wrong ” with your palm down bend!