If you are having pain across the elbow doing the straight arm wrist curls use a lighter weight...or none at all for the time being. Don't forget to stretch the forearms and wrists. The stretches are a bit tougher to explain via a written description (at least for my limited skills).
you need rest.
I have tennis elbow from boxing and it comes on and off depending how hard I train.
acupuncture and deep muscles massages seem to work for me.
usually it's because your muscles around your elbow are too tense so I try to relax them
All of the above sounds like good stuff, and I'm sure very much worth checking out, but.......
I don't know your age, but I do know that you are getting older at the same rate we all are. At the risk of diverging philosophically, things wear out, including us.
Shooting -- along with an occupation and other personal interests that involve exposure to outdoor elements and use of various weight equipment -- have left me with a few decades of some definite mileage (I'll spare you the list of pinched this and torn that). I'm not complaining. It has been/still is a hellavu life, and I wouldn't trade places with anyone. But there is a cost to everything that it's best to be realistic about.
My shooting, work, and other activities have adjusted over time. Sure, there are some things I miss and would rather not give up, but likewise plenty of latitude can usually be found to still accomplish a lot and have fun doing it. As far as shooting, I now generally use smaller caliber, lighterweight guns, and otherwise have resolved to just accept that I can see the targets with only about a third of the acuity I once could. Sacrifices in other areas have also been made, including getting more regular daily excersize (yes, the boring kind that's good for you) and even better regulating my diet (gas can get very, very tedious...... ).
So, sorry again if taking too different an angle on this issue, and by all means do check out the many good steers given above. I'm just suggesting that we might all try to regard problems related to our "shooting mileage" more in the broader life context.
You're shooting too much. Stop at around a hundred rounds, and save some ammo for the rest of us.
"What would a $2,000 Geissele Super Duty do that a $500 PSA door buster on Black Friday couldn't do?" - Stopsign32v
I have experienced the same as gotM4 over the years, and it doesn't get better with age. It is aggravated by "Torquing" the tendon in your arm in a certain way (different for everyone), and the heavier guns of course require more torque to muscle them.
The pain comes from swelling. Period. Ice, and anti-inflammatory meds work wonders, but if you are really hurting, you need to lay of for a couple of weeks to let ALL of the swelling subside. The real PITA, is that once you develop a tendency for this type of condition in a specific tendon, it will always be vulnerable to re injury. Stretching helps, but I have found that there are certain little movements under load that I avoid as much as possible. I,e, the way you hoist your rifle, move it in and out of the "Work Space" etc.
Damn...come to think of it, it's starting to ache as I type this!
30-50 reps?!? Says WHO?!? According to my own results for over 3 years now, and even according to people who know what they're doing, the principles for safe and effective weight training are: do it RIGHT (good form), do it SLOW (muscles, not momentum, moving the weight), and do it to FAILURE (no longer able to do it right). As you get stronger, you cause failure by adding more weight, not more reps. 8-12 reps is the target for failure. More than 15 reps, and you're violating the third principle and almost certainly the second. If it's an exercise that doesn't need extra weight but is still meant for strength building, such as pushups or crunches, then you may do a lot more reps, but you still do them slow and right.
In the gym, I see people all the time slinging around tiny dumbbells like candy, their joints going from lock to lock, and they wonder why they never get any stronger but their joints are hurting. It's because they aren't making their muscles fail and therefore grow back stronger, just going too fast and injuring their joints.
About locking the elbow, I shoot bullseye, where you need to lock the elbow, and when I first started I got a very sore elbow for a few days, but it went away on its own (the soreness, not the elbow). Now that I weight-train regularly, I don't hurt at all. I'm no instructor, but the way I've always seen the Weaver demonstrated, neither arm is locked--the support arm is sharply bent and the firing arm is slightly bent. I believe the Chapman stance is where you lock the firing elbow and have the support hand pull the firing arm back like a rifle stock, but so far the Weaver does everything I need it to do so I'm not proficient with the Chapman.
When life gives you lemons, insert copper and zinc wires in them and repeatedly shock your tongue.
I had the same issue last year. Went to an Ortho Dr and he perscribed meds used at the same time as PT. The PT clinic knows exactly what exercises to do and when. Some exercises recommeded online aren't always the best ones for your particular problems and is sometimes best to work up to the correct ones for you. Get an experts advise and follow it.
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