Elbow Pain?

[Averageman]

I'm sure you're all tired of my bitching by now but I've got more questions.
Curls have left me with both "tennis" and "golf" elbow in both arms from curling.
Suggestions?

[BadDogPSD]

I deal with elbow pain too. Lower the volume & weight for a while... or, better yet don't do anything that causes the pain for a couple weeks. When you start up again, go light & build up slowly.
Icing can also help.
I'm looking into getting elbow sleeves to see if they help.

[panzerr]

Get it evaluated by a professional. Dr. Google may give you information, but not clinical judgement.

[Lefty223]

Yup, elbow sleeve, good stretching exercises to target which you have (golf or tennis) and take a daily fish oil pill.

[Mr. Goodtimes]

Sounds like a job for...

https://uploads.tapatalk-cdn.com/20180713/24f7f8f13f3267ed978810466be615f3.jpg


Sent from my iPhone using Tapatalk

[yoni]

Post a motorcycle accident recovery, when I started working out again I got hit big time with pain in the elbows. Been to the doc, injected, occupational therapy and still have pain.

It is to the point that I can't lift weights, and don't shoot pistols like I used too. Really sucks!

Now I am thinking of going to acupuncture.

[Averageman]

Post a motorcycle accident recovery, when I started working out again I got hit big time with pain in the elbows. Been to the doc, injected, occupational therapy and still have pain.

It is to the point that I can't lift weights, and don't shoot pistols like I used too. Really sucks!

Now I am thinking of going to acupuncture.

Acupuncture saved me a lot of back pain.
I'm doing some deep massage and rolling it out with a ball right now. I think I may take the day off and switch my work up around the pain for a bit.
I will also look in to sleeves or tape or whatever looks like it will work. Changing my grip a bit didn't help.

[docsherm]

This ...., It has no evidence based medical data to support it but it looks cool.......

[Mr. Goodtimes]

I'm sure you're all tired of my bitching by now but I've got more questions.
Curls have left me with both "tennis" and "golf" elbow in both arms from curling.
Suggestions?

https://uploads.tapatalk-cdn.com/20180713/c3e9dd1d0a010562829d2ca4e7333c64.jpg


In all seriousness, though OP.... if curling is causing you elbow issues then stop for a while. When you start again ease back into the volume and maybe keep it down. Idk what your athletic abilities are but tailor your volume appropriately. I have developed bicep tendonitis and elbow issues from excessive volume/intensity. Things change as you age too.

When I was 20 and 175 lbs I used to do “Murph” twice a week.... now at 29 and 230 lbs if I do Murph twice in the same week with my normal routine I’ll most definitely be dealing with some bicep issues.



Sent from my iPhone using Tapatalk

[militarymoron]

Tennis and golfer's elbow is very common amongst rock climbers. I dealt with a pretty bad case of golfer's elbow/tendinosis (from rock climbing) a few years back and followed the advice on the various websites like this:
http://nicros.com/training/treating-climbers-elbow-medial-epicondylitis/
https://mojagear.com/journal/2014/04/01/got-elbows-a-guide-to-coping-with-climbers-elbow/
http://cruxcrush.com/2014/06/26/climber-problems-elbow-injury/

KT tape and acupuncture didn't help. I recently had some mild tennis elbow (on the outside) recently (also from rock climbing). Bottom line (for me) is that rest is the only thing that really works (while also doing the anti-inflammatory pills, ice/cold pack etc), or VERY light workouts with that motion.

I'm 50 now and rock climb indoors 2-3 times a week in addition to my regular gym workout, so I have to be much more careful about recovery time and avoiding particular moves that I know will cause me injury.

[Averageman]

Thanks for those articles, the are very helpful.

[Averageman]

Massage and working the hammer really helped.
Now I'm looking to replace bar bell curls with something that hurts my joints a little less. Dumbbell curls seem much less painful.

[militarymoron]

Ah - the trusty hammer :)
I used to do bar bell curls with a curl bar (couldn't ever do them with a straight bar - hurt my elbows too much) but switched over to dumbbells exclusively years ago. I found that sometimes when my elbow would hurt, I could still do hammer curls (for golfer's elbow, not tennis elbow), so it wasn't a total loss.

As I mentioned before, there are just some things I had to accept that I couldn't do anymore (certain weight training exercises or climbing moves), that I used to do when I was younger. I'm trying to maintain a decent level of fitness, and a big part of that at my age is trying to avoid injury. So that may mean not pushing as hard as I did when I was younger.

For example, I'm relatively strong climbing crimpy (small) holds, but some of the things folks do like this guy just amaze me. Finger tendon pulley injuries are very common among climbers, and it blows my mind to imagine what kind of stress he's putting on his fingers. I mean - one finger pullups with his pinky finger? Insane.

https://www.youtube.com/watch?v=BtO3C-Jh0rI

[skywalkrNCSU]

A few years back I had an absolutely awful case of golfers elbow, tennis elbow, and triceps tendinitis in the both elbows to the point where I could not even carry a basket at the grocery store in my right hand (left arm was not as bad). The key to fixing tendinitis is eccentric exercise and for golfers/tennis elbow there is no better way than using a theraband flexbar. It’s cheap, it’s easy, and it will actually heal your tendinitis and not just cover up the symptoms like pretty much any other treatment you will see.

Below is a video that shows how to use it for tennis elbow, for golfers elbow it is a similar movement and if you look at the guys channel from the video I posted you can find his golfers elbow one too. Do three sets of each every single day for 15-21 reps per set and avoid any movements that aggravate your tendinitis. Once you start to see relief you can slowly reintroduce those movements making sure you are not reaggtavating things. Continue to do the flexbar exercises everyday even after it starts feeling better and eventually you can ween yourself off of them. Tendinitis is a real bear to recover from but this is absolutely the best and most successful way and it is backed up by actual studies (google tendinitis and eccentrics if you want to read more). In the meantime, instead of exercises that would aggravate it, try substitutions with a neutral grip. For example, instead of chin ups with your palm facing you, do them with a neutral grip of your palm facing in. Hammer curls instead of traditional curls is another example. The key is to let your tendons heal so do the exercises and stop doing things that hurt.

https://m.youtube.com/watch?v=we4UoiKG3Co

[LowSpeed_HighDrag]

I lift consistently 4x weekly. I have severe tennis elbow, which actually hinders my shooting abilities. I have found that EZ Bar Curls helps, that hammer curls are an absolute no go, and to ensure that my wrists are straight on any barbell work. Try strengthening the muscles in your arm to take some weight off the affected areas:

Jeff explains how to do that in this video:

https://www.youtube.com/watch?v=qTjDq3_D-FU

[Alex V]

I have the same thing. I'm being told that it's from curling too much weight. My bicep can curl it, but my forearm/wrist can't and has to compensate. I did notice that doing hammer curls prevents this pain.

I went down to low weight high rep workouts for a few weeks to see if it will help.

[Gregory234]

I know what pain is from my own experience. I'm pretty suspicious about medications, so I had to look for the alternative ways of treatment. As medical cannabis is legal, I decided to try it. I should say, CBD (https://www.weednews.co/best-cbd-gummies/) works great for me. Has anyone else tried it?

[CrashAxe]

I suffered from tennis elbow that would not respond to any therapy. I went to Thomas Jefferson University in Philadelphia, PA and had dry needling performed by Dr. Lev Nazarian.

This was probably 10 years ago. At the time, he was one of the few doctors who performed it. He was a Professor of Medicine at the school. I believe that it is more common now.

My tennis elbow went away within 2 weeks with rest, after having had it for over 9 months.

I had my tennis elbow treated after having had similar success a few years prior with plantar fasciitis that had resisted all other treatment for over 14 months, and I decided to try dry needling before having surgery performed and dealing with all the downsides of that, such as risk of a poor outcome, a cast for 6 weeks, etc. With the PF treatment, I was walking normally without pain in a week and back to walking 5 miles + a day in a month.

Dry needling was covered by my insurance as it was only charged as an ultrasound. The doctor numbed the areas he treated with a nerve block, then using ultrasound for guidance, passed a needle repeatedly through the affected areas.

In both cases, I had pain on both sides, but treating only one side resolved the issue on both feet, then on both elbows.

If I had the problems again, I would not hesitate to seek the same treatment from whoever offers it. It is a very simple procedure.

I have no financial interest in TJU or Dr. Nazarian. I list the names only to aid anyone else who might want to seek out treatment. I don't even know if he is still at TJU or in practice. It has been quite some time since I had the procedure done.

[Six Feet Under]

I caught a 9mm Ranger SXT to the right elbow about 11 years ago (well, it will be on November 28) and it shattered my entire distal humerus and detached my tricep muscle from the bone as well. Have over a dozen screws and two plates in there now. Great fun, A++, highly recommend the experience.

As you would probably expect, over the years I’ve had elbow pain. Usually I’ve found that stretching my forearm, light massage, and a compression sleeve help with any pain I have, but if those don’t work and ibuprofen doesn’t make it go away, it’s simply time to take it easy for a while.

I’ve had to make adaptations on certain lifts I don’t like to make (like on squats, I’m basically pushing the collars rather than holding the bar - but my arm won’t go much closer and it hurts and throws me off with extra weight, so it feels pretty unsafe), but for the most part I can do just about anything I could do before that happened too.

[MegademiC]

Ive been dealing with tennis elbow for the last 2 months. I get it every so often.
It just goes away in my experience. Woke up this morning, 80% better after getting worse for a few weeks.

Total rest for a few days seems to be the best Way to fix it ime. Good luck.

[Shorts]

A couple years ago I went through a bout w tennis elbow, it hurt bad and it lingered for a long time (months on end). I tried massages, ice/heat and band exercises. Plus I'd ice my elbow in a ice bath for 15min after a workout/before the hot shower. I've also had to reduce frequency of certain types of lifts/grips. My muscles can lift it, but my elbows hate how I grip things.

Post-injury maintenance, my elbow will get irritated after a day/weekend of activity that strains the elbow - motorcycle riding (handlebar position), manual labor/home projects/medium to heavy yard work, even lifting if I let myself run away with what feels good. In those cases I'll ice it, take an anti-inflammatory and do a few ROM movements to get it settled down again.

[Averageman]

well I have damaged my ulner nerve at it's attatchent points in both elbows. This nerve is commonly called your "funny Bone."
6 mos recover time and of course they can't do them both at the same time, so...

[Life's a Hillary]

Here’s the best article I’ve ever found on tendonitis, it’s pretty complicated but the solutions are pretty simple really. Keep exercising, rest does not help, just manage load and don’t lift past the point of pain. Eccentrics are also very beneficial.

http://stevenlow.org/overcoming-tendonitis/

[hotrodder636]

Perfect timing seeing this thread. I have been on lifting/workout hiatus for about a month due to what I suspect is tricep tendinitis—pretty sure mine came from too much weight with tricep extensions (overhead). I still feel a twinge of pain. Will read those articles posted earlier some time today.

[Life's a Hillary]

Perfect timing seeing this thread. I have been on lifting/workout hiatus for about a month due to what I suspect is tricep tendinitis—pretty sure mine came from too much weight with tricep extensions (overhead). I still feel a twinge of pain. Will read those articles posted earlier some time today.

I’m actually dealing with some triceps tendonitis right now too. Don’t do the overhead extensions or skull crushers, those are rough on your elbows. Kickbacks are a good substitute (for now) and one arm pressdowns (if you have access to a cable machine) and focus on the negative. I pull the rope down with one arm and let the negative work with the other. Another exercise that’s suppose to be easy on your elbows is overhead rope extensions using a low pulley as that puts less stress on your elbow and more into the belly of the tricep, not the tendon.

If you don’t have cable machines you can do overhead tricep extension, just try to do them seated where you can lock your feet into a bench or something and have your body and more of an incline. That takes the stress off the tendon but you need something to keep your feet pinned down or you’ll probably fall over. Another pair of dumbbells or a squat rack positioned well should work.

The worst thing you can do is rest, it’s better to workout and avoid any movements that cause pain. With my tendonitis, once I get warmed up the pain goes away or is very reduced. That’s a good sign that with proper training and not pushing past the point of pain that it will heal eventually. Tendonitis is a pain though, it won’t go away overnight.

[hotrodder636]

Unfortunately skull crushers have always been my favorite tricep exercise.

As to the reset...I have not seen a physician yet, everything I have read though says to give it rest time and don’t work until “healed”.


I’m actually dealing with some triceps tendonitis right now too. Don’t do the overhead extensions or skull crushers, those are rough on your elbows. Kickbacks are a good substitute (for now) and one arm pressdowns (if you have access to a cable machine) and focus on the negative. I pull the rope down with one arm and let the negative work with the other. Another exercise that’s suppose to be easy on your elbows is overhead rope extensions using a low pulley as that puts less stress on your elbow and more into the belly of the tricep, not the tendon.

If you don’t have cable machines you can do overhead tricep extension, just try to do them seated where you can lock your feet into a bench or something and have your body and more of an incline. That takes the stress off the tendon but you need something to keep your feet pinned down or you’ll probably fall over. Another pair of dumbbells or a squat rack positioned well should work.

The worst thing you can do is rest, it’s better to workout and avoid any movements that cause pain. With my tendonitis, once I get warmed up the pain goes away or is very reduced. That’s a good sign that with proper training and not pushing past the point of pain that it will heal eventually. Tendonitis is a pain though, it won’t go away overnight.

[Life's a Hillary]

Unfortunately skull crushers have always been my favorite tricep exercise.

As to the reset...I have not seen a physician yet, everything I have read though says to give it rest time and don’t work until “healed”.

Skull crushers were my favorite too, however they are the direct reason I got tendonitis in my triceps (twice) so they are dead to me now. Check the link I posted above, all data we have points to rest being pretty useless for healing tendon issues, especially if you train. I honestly wouldn’t even go to a doctor for it, the times I’ve seen doctors for tendonitis most did not seem up to date on the latest research. Try some eccentrics and load management and I bet you’ll be back to new in a couple months while continuing to train. I’m hitting PRs right now, I just warm up well and avoid anything that activity causes pain.

[jpmuscle]

Band flossing and high rep band pull downs (100 plus reps) and other similar movements had always me with elbow pain. Basically stimulating high blood flow. Just rep till near failure.

Also JM presses were my favorite for strengthening the surrounding muscles when I was powerlifting.


Sent from my iPhone using Tapatalk

[Eurodriver]

Band flossing and high rep band pull downs (100 plus reps) and other similar movements had always me with elbow pain. Basically stimulating high blood flow. Just rep till near failure.

Also JM presses were my favorite for strengthening the surrounding muscles when I was powerlifting.


Sent from my iPhone using Tapatalk

****. Jpmuscle is banned now?

:(

[hotrodder636]

Surely not because of this thread.

****. Jpmuscle is banned now?

:(