fucking elbow pain!!!

[hardrock]

Been lifting pretty heavy lately. Been on cycle for 10 weeks or so. 2 weeks left then back down to HRT dose. Anyways...


If you run your hand down the back of your arm(while straightened) to where the 2 bones stickout I am having some pretty serious pain in the soft tissue area between them. Especially after working out. Don.t want no cortizone shot. Don't wanna take a break. Icing it up right now along with 3 aleve after a chest/shoulder routine.

What else can I do to help get by this? Never had it before. Had Tendonitis of the forearms before, but this is worse I think. I can barely bend my arm when this shit flares up.

Advice?

 

[Micker]

I have the same exact thing. I got mine from lifting heavy and riding my mountain bike, which is killer on my elbows. I hit my elbow on the edge of a door once turning around and that really f'ed it up. Right on the back of my right elbow, its painful to even touch sometimes. It makes doing tricep exercises and esp. extensions VERY diffucult when it flares up. I have stopped riding for a bit and the elbow seems to be getting much better.

If you ride bikes a lot, even a motorcycle, that may be the main cause. The weights just make it worse. This pain is the only pain I have, so I am lucky I guess. I had a rotator cuff injury a long time ago, but it doesn't bother me one bit now. Not sure what it is exaclty, almost feels like a pinched nerve. I was thinking about going to the doctors to check it out, but all they ever seem to say is suck it up and ice it from what I have seen.

 

[hardrock]

I have the same exact thing. I got mine from lifting heavy and riding my mountain bike, which is killer on my elbows. I hit my elbow on the edge of a door once turning around and that really f'ed it up. Right on the back of my right elbow, its painful to even touch sometimes. It makes doing tricep exercises and esp. extensions VERY diffucult when it flares up. I have stopped riding for a bit and the elbow seems to be getting much better.

If you ride bikes a lot, even a motorcycle, that may be the main cause. The weights just make it worse. This pain is the only pain I have, so I am lucky I guess. I had a rotator cuff injury a long time ago, but it doesn't bother me one bit now. Not sure what it is exaclty, almost feels like a pinched nerve. I was thinking about going to the doctors to check it out, but all they ever seem to say is suck it up and ice it from what I have seen.

Doctors are idiots. ASll they want to do is give you a cortizone shot. I need some rehabilitation. Not a temporary cure.

Please help people!!!

 

[rbtrout]

I know this might sound weird, but a good chiro might be able to help quite a lot. One of my training pards is a chiro and if I have an elbow problem, he works on it and it's usually fixed in 2 visits.

 

[nikkita]

some time ago I got pain in the elbows because of the fitness routine practice, my trainer recommended to boil apple vinegar and then wet a cloth with it and put it directly on the affected area.

Hope it helps

 

[nikkita]

by the way, maybe you should lower your weights for training arms... just a little... or get a spot so that you perform a correct grip and execution of the arms exercises.

 

[hardrock]

by the way, maybe you should lower your weights for training arms... just a little... or get a spot so that you perform a correct grip and execution of the arms exercises.

Thanks for the advice. Not to flame you, but first of all it doesn't bother me when doing arms like it does from pressing movements. Second I have been training for ten years and use proper form in every lift I do. Third when I say heavy I'm talking 6-8 strict reps, it just happens to be more weight than it was a few months back. I have been up and over what I'm lifting these days and have never had this problem.

 

[TexChiro]

You should consider undergoing evaluation by either a chiropractor or physical therapist that specializes or has experience performing myofascial release or A.R.T. (active release technique). As far as cort shots, they likely would not help. I usually refer to a pain management physician that I work with to perform trigger point injections. This allows me to perform deeper myofascial release of chronic soft tissue pain. You may need to take an active break or lighten up on the training for a very short period. Whether a chiropractor, PT, OT, or MD/DO, there are tremendously varying skill and knowledge levels. Find someone who has helped a friend or family member.

 

[hardrock]

You should consider undergoing evaluation by either a chiropractor or physical therapist that specializes or has experience performing myofascial release or A.R.T. (active release technique). As far as cort shots, they likely would not help. I usually refer to a pain management physician that I work with to perform trigger point injections. This allows me to perform deeper myofascial release of chronic soft tissue pain. You may need to take an active break or lighten up on the training for a very short period. Whether a chiropractor, PT, OT, or MD/DO, there are tremendously varying skill and knowledge levels. Find someone who has helped a friend or family member.

I used A.R.T. for my tendonitis on my forearms and it worked wonders. Problem is my insurance doesn't pay for it, and it's not real cheap.

 

[nikkita]

Thanks for the advice. Not to flame you, but first of all it doesn't bother me when doing arms like it does from pressing movements. Second I have been training for ten years and use proper form in every lift I do. Third when I say heavy I'm talking 6-8 strict reps, it just happens to be more weight than it was a few months back. I have been up and over what I'm lifting these days and have never had this problem.

I mentioned it because a friend of my gym was going through something similar and he just lowered the weights being used while on recovery because the pain was too much... of course he said that if he had had a spot we wouldnt lessen the weight

 

[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!