Tennis elbow/elbow injuries (solutions)?

[thatwaslight]

i have really bad tennis elbow in my left arm and it can stop my workouts dead and ache for hours. wondering if anyone is/has been in the same boat and what has remedied it.

doc suggested cortizone inj so may go down that road

[steak]

i had cortisone inject...helped for a bit but then about a month later it was as if ihad never had it :shifty: .

Went to a musculoskeletel(sp) dude through ACC and had accupuncture...didnt help but he mention stretching the f/arms regularly. Been doing this and it seems to help but its still a pain in the arse(elbow actually) and i have to work around it.

Pretty common along with shoulder buritis.

[tonyb]

I had really bad tennis elbow, caused by building a deck on my house. I must have hammered over a thousand nails by hand. Should have used a nail gun looking back. I could still do all my weights except for bicep curls. It use to kill me doing curls. Looking back I can't say anything in particular that fixed it other than time. I remember still doing curls but with light weights, pushing through the pain. Not sure if that was a good thing or not? Now I can curl with out any pain at all. So all I can say is time will heal anything, it may not seem it at the time but looking back it all seems so long ago. Hopes this helps.

[Gym rat]

When I get any elbow injuries I just change from doing low reps for any biceps excerise to doing high reps for biceps and that seems to work for me.

[monkeymuscle]

Have you tried taking glucosamine and fish oil?

They're both good for joint care and inflammation.

[Ordy]

Yeah i've had issues with my elbow.

Took extra omega 3 and went easy on it for a while. It never got too bad though.

[Gym rat]

Have you tried taking glucosamine and fish oil?

They're both good for joint care and inflammation.

No I have not tried taking gluscoamine or fish oil

[ctec27]

Grab a stress ball, you know those soft spongey ones and just spend time clenching and unclenching your fist, will take some time and may even have to ice afterwards. Are you playing a racket sport or has this just been brought on from weight training?

[monkeymuscle]

No I have not tried taking gluscoamine or fish oil

Give it a go, it can't hurt.

Glucosamine has some good science behind it and fish oil is really good for you in a whole range of ways... :nod:

[HumanPerformance]

Grab a stress ball, you know those soft spongey ones and just spend time clenching and unclenching your fist, will take some time and may even have to ice afterwards. Are you playing a racket sport or has this just been brought on from weight training?

Yes the stress ball is ok. Or even hand grippers as you have to train your forearms to strengthen them. For tennis elbow (pain on the outside of the joint) do lots of reverse forearm curls, reverse curls etc. For golfers elbow (pain on the inside of your elbow joint) perform forearm curls. Gripping movements are beneficial for both ailments, with a gripper or tennis ball or whatever.

[thatwaslight]

Have you tried taking glucosamine and fish oil?

They're both good for joint care and inflammation.

yeah taking both atm only for the last 3 weeks so well see if it helps

think mine is golfers elbow but the pain is all around my elbow join and it aches for hours and hours sometimes just randomly.

the injury isnt related to any racket sport i jarred my arm in a car accident then gym the next day and ever since then its given me hell.

[HumanPerformance]

Have you tried taking glucosamine and fish oil?

They're both good for joint care and inflammation.

yeah taking both atm only for the last 3 weeks so well see if it helps

think mine is golfers elbow but the pain is all around my elbow join and it aches for hours and hours sometimes just randomly.

the injury isnt related to any racket sport i jarred my arm in a car accident then gym the next day and ever since then its given me hell.

It dosent sound like tennis or golfers elbow. Tennis and golfers elbow are "repetitive strain injuries" that build up over time. It sounds like you have had a trauma impact injury that is agrivated when you work out. Go and get it checked out mate, it should be coverd under ACC so shouldnt cost you anything.

[Varven]

Get it checked out.

As someone said, if it is a trauma injury, I don't think it would be tennis/golfers elbow.

If it was a non trauma injury and you were gripping something really tight, it might be tedonitis after all - either way, some massage, accupuncture and strenghtening excercises should help.

4 years ago I spent one summer scraping paint off the window sills of a century old house .... the teniis/golfers elbow began.

I went through periods of not being able to do anything (gripping a door know/steering wheel would be quite painful).

The only thing that helped a lot is the accupuncture.

In fact after accupuncture, I am 100% ok, BUT, any weight excercises where I am controlling and lowering a weight aggavates it immensly.

I cannot do any type of free weight bench because when I "stabilise" the bar, the pain kick in.

I'm still looking for a permanent remedy ....

oh heavy rows and lat pull downs sets it off as well . . . .

Ive resolved to the fact that its just one of those things I have to learn with.

If anyone has any permanent rememdies, immensly appreciate it.

[thatwaslight]

Have you tried taking glucosamine and fish oil?

They're both good for joint care and inflammation.

yeah taking both atm only for the last 3 weeks so well see if it helps

think mine is golfers elbow but the pain is all around my elbow join and it aches for hours and hours sometimes just randomly.

the injury isnt related to any racket sport i jarred my arm in a car accident then gym the next day and ever since then its given me hell.

It dosent sound like tennis or golfers elbow. Tennis and golfers elbow are "repetitive strain injuries" that build up over time. It sounds like you have had a trauma impact injury that is agrivated when you work out. Go and get it checked out mate, it should be coverd under ACC so shouldnt cost you anything.

ive had a few opinions on it and the doc seems to think its glofers elbow, i used to do very labour intensive work doing all kinds of things harsh on the joints which i think was the precursor to the inital injury.

i have read that physio is the only long term remedy but flag that

[HumanPerformance]

yeah taking both atm only for the last 3 weeks so well see if it helps

think mine is golfers elbow but the pain is all around my elbow join and it aches for hours and hours sometimes just randomly.

the injury isnt related to any racket sport i jarred my arm in a car accident then gym the next day and ever since then its given me hell.

It dosent sound like tennis or golfers elbow. Tennis and golfers elbow are "repetitive strain injuries" that build up over time. It sounds like you have had a trauma impact injury that is agrivated when you work out. Go and get it checked out mate, it should be coverd under ACC so shouldnt cost you anything.

ive had a few opinions on it and the doc seems to think its glofers elbow, i used to do very labour intensive work doing all kinds of things harsh on the joints which i think was the precursor to the inital injury.

i have read that physio is the only long term remedy but flag that

Oh ok. Yeah if its been diagnosed as golfers elbow then train your foearm flexors. That is basically what a physio would get you to do anyway

[thatwaslight]

yeah my doc reccomended only training the eccentric portion of the excercise for the forearm sound right?

[ThePman]

yeah my doc reccomended only training the eccentric portion of the excercise for the forearm sound right?

I was just about to post this very suggestion.

For whatever reason, eccentric-only training seems to do nice things for tendinitis.

[PTinCHCH]

strap it and favour it.

smooth ranges of motion. comfortable weights etc.

i have the same thing. gotta push on tho.

[steak]

gotta push on tho.

reminds me of Old Bulls sig

"Guys in wheelchairs who would give their lives to have sore hips. Some are missing their arms and would love to be able to Bench to get tendonitis. So shut the F**K up and lift."

[InZane]

Exactly the same problem I'm dealing with at the mo. What I've found helps:

- Wear an elbow pad during workouts and for at least 2 hours afterwards is good. Even wear it when you are doing other exercises (chest, delts etc.)

- Ice area following workouts (tris, chest, delts days)

- Warm area (heat pack) on non-workout days. That is days you're not working the inflamed area. Do this later at night (before bed)

- Use lighter weight and higher reps (15-20+)

- Reduce overall volume of Tri workouts (if you're a volume trainer).

- Do NOT do skull crushers and be wary of free weights. Cables are your friend!

- Be very mindful of your grip on all exercises (and with all other everyday activities). Try to keep it as relaxed as possible

- Take Omega 3s and/or get some anti-inflammatory tabs from your doc.

Cortizone will just mask the problem and you will end up training too hard\heavy thinking all is OK because the pain (feedback) is much less. Common mistake!

It will get better over time just don't be so keen to go back to heavy too early. You should consider at least 2-3 months as rehab and at the very best you will be in maintenance mode (not losing to much size on Tris).

Hope this helps.

[thatwaslight]

Exactly the same problem I'm dealing with at the mo. What I've found helps:

- Wear an elbow pad during workouts and for at least 2 hours afterwards is good. Even wear it when you are doing other exercises (chest, delts etc.)

- Ice area following workouts (tris, chest, delts days)

- Warm area (heat pack) on non-workout days. That is days you're not working the inflamed area. Do this later at night (before bed)

- Use lighter weight and higher reps (15-20+) :shock:

- Reduce overall volume of Tri workouts (if you're a volume trainer). :shock:

- Do NOT do skull crushers and be wary of free weights. Cables are your friend! :shock:

- Be very mindful of your grip on all exercises (and with all other everyday activities). Try to keep it as relaxed as possible

- Take Omega 3s and/or get some anti-inflammatory tabs from your doc.

Cortizone will just mask the problem and you will end up training too hard\heavy thinking all is OK because the pain (feedback) is much less. Common mistake!

It will get better over time just don't be so keen to go back to heavy too early. You should consider at least 2-3 months as rehab and at the very best you will be in maintenance mode (not losing to much size on Tris). :shock:

Hope this helps.

like the idea of the ice packs ect but training light for 3months!? :shock: :shock: looks like i better get used to the pain!!! :?

[johny8]

Hi Friends.

I am also suffering from Tennis elbow injury for a long time and using some pain relieving gels for it but this is just temporary cure. Here, I found some good instruction from Inzane that can be helpful to reduce some pain permanently. I use elastic band for three months during exercise that relieves some pain but still not permanent solution of it.

[Dr Squat]

I suffer from tendonitis in my elbows/upper arms which is fairly common amongst strength athletes. The first thing you need to do is to work out what is causing the problem for you. For me it is low bar squats. This puts stress on the area and then then makes it also painful when I press. The pain is like broken glass in the elbow/upper arm area. It maybe that you can just eliminate or cycle the painful movements.

I try to avoid low bar squats and when I do them I only do them for a few weeks at a time. I also employ a few tricks. Voltaren is a great friend of mine. Before any "fitness professionals" jump on me, I do use it sparingly. It is very effective for relieving the pain. 50mg before training is also a good preventive measure. Again, be smart with its use. Ice after training is also good. Inzer have these excellent elbow supports which I swear by.

If you have established that it is no more serious than tennis/golfers elbow or tendonitis then I think you can manage your way through. In my experience this is better than any extended lay off. But the key is to be smart and work out what is the likely cause first up.

[rose]

For whatever reason, eccentric-only training seems to do nice things for tendinitis.

Same with exercises performed at different angles, e.g. cable supine bicep curls; seated bicep curls leaning back on incline bench. Worth a shot.

Yes it looks pretty fucken whey lying down to do cable supine bicep curls but they're ackchooally a good variation. Depends how badly you wanna keep working the pipis. Try it before you knock it. Keep ya elbows pinned

[Dr Squat]

Some really good advice comes out of this forum. It is a bit of a time waster (beats facebook :pfft: ) but I reckon the shared knowledge is worth its weight in gold! That's my little feel good sermon for the day.