Golfers elblow.. Anyone got a cure...

[mrgeeky]

Got bad golfers elbow, added to that a shoulder thats given me grief... Im down to just training shoulders... Every thing else for upper body I have to train that light that Im just not really even bothering...  Funny enough I get away with training shoulders so am just pushing that twice a week...

I will probably go see an Osteo at some stage but am too tight to pay for now...  I have been getting some massage for it and taking anti inflamatories which have settled it down.. But as soon as I go to do much it flares up again.. Im thinking perhaps trying a cortizone..


In the mean time, I did some research on youtube and many physios appear to be advocating forearm exercies to fix golfers elbow.. Anyone had success with this???

[Hitro]

Yeah mate. About 3 months back I had killer elbow tendonitis caused by my gym work, my golf and also sitting at a computer all day. Couldnt do any pulling type movement, no rows or chins, no bicep curls....fuk!

Ended up getting ACC for it (had to say it came on all of a sudden - lifted a weight wrong etc) and seeing a physio for about 4 weeks which included accupunture.  She also got me doing some basic forearm stretches and wrist curls (palm down) with light weights. Putting a hot wheat bag on it at night helped abit too, especially on days I had worked it.

Couldnt really train upper body at all - just did lots of legs (smolov squats) and core and then started to add in light rows and pull downs from then.

Been back in to it proper for two weeks now and get the odd bit of pain/discomfort but nothing like it use to be and it dissappears pretty quick. Back to heavy rows and chins and seems fine. Minor discomfort on the bicep curls so still taking it easy there.

So it can be done, just takes time.

[AZIDE]

Light tricep press down on cable thing. Do sets of 100+ reps at end of workouts so very light. Helped me couple years ago. Couldn't even pull up hand brake of car but I think mine was mostly from fapping, so finding a girl or whatever you're into could help too

[Hitro]

^ yep these are good. One of the things the physio got me to do as well.

 

You can start with assisting the concentric movement with the other hand first off and then just doing the eccentric with the bad elbow arm

[mrgeeky]

Yeah mate. About 3 months back I had killer elbow tendonitis caused by my gym work, my golf and also sitting at a computer all day. Couldnt do any pulling type movement, no rows or chins, no bicep curls....fuk!

Ended up getting ACC for it (had to say it came on all of a sudden - lifted a weight wrong etc) and seeing a physio for about 4 weeks which included accupunture.  She also got me doing some basic forearm stretches and wrist curls (palm down) with light weights. Putting a hot wheat bag on it at night helped abit too, especially on days I had worked it.

Couldnt really train upper body at all - just did lots of legs (smolov squats) and core and then started to add in light rows and pull downs from then.

Been back in to it proper for two weeks now and get the odd bit of pain/discomfort but nothing like it use to be and it dissappears pretty quick. Back to heavy rows and chins and seems fine. Minor discomfort on the bicep curls so still taking it easy there.

So it can be done, just takes time.

Wow, 3 months to recovery.. Awesome.. that gives me hope..  last time I had bad tennis elbow it took me over  a year to recover...  

I started doing heavyish wrist curls but you say stay light??? So I should keep it light??

Yep, doing the stretches too.. 

Do you do the light wristcurls every day?

Is it worth chucking in reverse wristcurls with it??

Im sure mine's caused by typing.. So are you still using your pc (typing) much?? Or have you backed off that a lot?

Appreciate the help Hitro you have given me hope that I may get this resolved a lot faster than I thought..

 

[mrgeeky]

Light tricep press down on cable thing. Do sets of 100+ reps at end of workouts so very light. Helped me couple years ago. Couldn't even pull up hand brake of car but I think mine was mostly from fapping, so finding a girl or whatever you're into could help too

Fapping??? Fapping?? lol, had to go look that one up lol.. You shoulda just used your other hand.. :-)

Thanks for advice guys.. will add tri pressdowns in to the mix...  Do I do these every day too??

[mrgeeky]

^ yep these are good. One of the things the physio got me to do as well.

 

You can start with assisting the concentric movement with the other hand first off and then just doing the eccentric with the bad elbow arm

cool, cheers for that Hitro

[Hitro]

Yeah still typing as it is part of what I get paid to do!

And re the wrist curls - yes they should be reverse wrist curls as i wrote palms down. I started light (4kg DB) and worked my way up. Did them every 2nd day.

[Pseudonym]

I think mine was mostly from fapping

No, see that's where you're wrong. Apparently grasping "a long shafted object" is actually the cure for Golfer's Elbow. 100% fact.

http://unisports.co.nz/patient-info/arm-and-elbow/golfers-elbow/

[mrgeeky]

I think mine was mostly from fapping

No, see that's where you're wrong. Apparently grasping "a long shafted object" is actually the cure for Golfer's Elbow. 100% fact.

http://unisports.co.nz/patient-info/arm-and-elbow/golfers-elbow/

I found a video of this online but it showed lowering all the way to the floor, then raising it all the way back up with out any support from the other hand.. .. Many thanks for this idea Pseudonym. Seems to be really helping..

[Polo]

You actually been diagnosed with this or have you diagnosed yourself? If you've been diagnosed then sweet but there's other things out there that can cause the same pain as golfers elbow like some sort of nerve damage. 

i normally sleep on my side and sometimes don't realise my heads resting on my shoulder resulting in waking up with a dead arm or non dead arm, but pinching a nerve when moving my elbow. Being half asleep and not noticing this As soon as your in the gym doing push pull exercises it's like a sharp pain that's not excruciating but enough to call it quits on certain exercises. Hope that helps man