fucking elbow pain!!!

[LiftingDukkha]

I think the best thing for elbow pain is high rep Reverse Wrist Curls. I like to do supersets of Regular Wrist Curls, Hammer Wrist Curls, and Reverse Wrist Curls (going down about 10-20 lbs each), with db's. Fries the forearms & grip, and eventually makes the elbow pain go away.

Other grip work, such as closing grippers for reps (5- 15) is good. Also, plain old Wrist Rollers, rolling a bar pulling a weight up on a rope to the top. Anything that fries the grip and pumps the forearm, esp. top of the forearm.

Also, Finger Extensions. Take a strong rubber band, fold it once or twice, wrap it around the outside fingertips, and push out, trying to expand the fingers with resistance of rubber band against them. Go for 30 reps or so, feel the burn along the top of the forearm & back of hand. Do times holds also. This is the opposing muscle motion of all the closing-finger gripping work.

Hand grip is an incredibly important link to everything. People like me have to watch out for it scrupulously or get carpal tunnel, elbow tendonitis, etc.

I recommend:

Reverse Wrist Curls
Wrist Rollers
Grip work (closing grippers)
Finger Extensions


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EDIT: Just to be clear, Reverse Wrist Curls & Wrist Curls means, holding weight in the hand, and simply bending at the wrist only. Not a bicep curl.

Also, Reverse Curls (Reverse Bicep Curl), and even Hammer (bicep) Curls, are good.

 

[hangclean]

I totally agree with doing revesre curls for elbow pain. I had sever elbow tendonitis for 2 years. If you do reverse curls light high reps every day as a warm up, it actuallyu streches one of the muscles plling on the painful tendon and the pain goes away. I have had NO elbow pain for almost a year.

 

[LiftingDukkha]

Thanks hangclean. But more specially, IMHO reverse wrist curls are the prized key. As puny an exercise it seems, every time I do them I have no trace of elbow pain. But if I get away from them too long, couple weeks or more, the throbbing starts to return.

 

[hardrock]

I can't fuck with reverse curls or hammer curls anymore. Had really bad tendonitisa last year caused by heavy hammer curls. A.R.T. made it much better, but it still flares up a bit after back day or curls.

 

[hangclean]

We're not saying you should do heavy hammer curls. Reverse curls light weight high reps as a warmup before benching or any pressing that aggravates the tendonitis worked for me. The wrist curls also make sense because anything that pulls on the opposite side of the elbow should help.

 

[hardrock]

I'll give it a shot tomorrow. Weight will be light though that's for sure. I ain't going through that shit again!