Tendonitis

[skacorica]

Pressure icing helps mine a lot when it flairs up. Just freeze water in a dixie(5oz) cup then peel away the bottom of the cup leaving the sides to hold onto. Then in small circular motions massage the ice into the area for about 10-15 minutes. This along with some sort of anti-inflammatory (I like ibuprofen) greatly helps me out.

Cheers,
Scotsman

Great advice, I left that part out. The dixie cups work great for that.

 

[b fold the truth]

Several Things can help:

Get an elbow sleeve from APT. Email them directly and ask for Debbie or Alan and tell them that Clint Darden sent you for advice. They sell some great ones for tendonitis and their new ones are even greatly improved. Extra long without too much help.

At night and during the day, put a hot cream on it like Zostrix HP (Wal-Mart), something with the hot pepper Capiscan (sp?) in it. Wrap it lightly, especially when just around the house or sleeping.

Use a hot cream before training, I like the Generic Form of Ben Gay, or Icy Hot.

Stretch your forearms, biceps, triceps, shoulders, and add in some rotator work for a few weeks. The pain could be coming from somewhere else honestly.

Widen your grip out on squats a little, or go a little light (better yet do fronts) for a few weeks too.

 

[Caleb's Tree]

Several Things can help:

Get an elbow sleeve from APT. Email them directly and ask for Debbie or Alan and tell them that Clint Darden sent you for advice. They sell some great ones for tendonitis and their new ones are even greatly improved. Extra long without too much help.

At night and during the day, put a hot cream on it like Zostrix HP (Wal-Mart), something with the hot pepper Capiscan (sp?) in it. Wrap it lightly, especially when just around the house or sleeping.

Use a hot cream before training, I like the Generic Form of Ben Gay, or Icy Hot.

Stretch your forearms, biceps, triceps, shoulders, and add in some rotator work for a few weeks. The pain could be coming from somewhere else honestly.

Widen your grip out on squats a little, or go a little light (better yet do fronts) for a few weeks too.

Just an update here. I have been icing it, and taking alleve. I also used some accupressure in the area and tried to work the knot out a bit.

Actually yesterday it felt good enough to work out, but I did leg work instead. I'm going to ice again today a few times, and some more alleve. I think by Wed, I'll probably be able to do my upper body workout. I'm going to tone it down a bit so I don't reaggravate it. After that, I think I'll be fine.

Thanks for the good advice. I like the styrofoam cup idea, btw.

 

[GymAddiction]

ya dude i think i have the same thing its in the insaide part of my elbow
the phycisal therapist said i should be icing it 3 times a day for 15 minutes...she said its the best thing i can do is ice it!

is yours swollen?

 

[coolcolj]

some self massage and release work with a tennis ball can work wonders - it has for me. All the aches iand pains I have had everywhere have all dissapeared after a few weeks of this. Loosens up the Fasica and breaks up scar tissue and adhesions in the muscles. The puts your body back into proper alignment, like the way you were, back as a teen....especially for an old fart like you

copy and paste

Start from the bottom of the feet and work up.

background info
http://laurensfitness.com/2008/03/06/fascia-part-1-an-important-piece-of-the-pain-puzzle/


articles
http://www.T-Nation.com/readTopic.do?id=475832
http://laurensfitness.com/2008/02/24/tennis-ball-part-1-a-tool-you-never-knew-you-had/


vids
http://www.youtube.com/watch?v=stEfs08PvIk
http://www.youtube.com/watch?v=CT7QMW6Qebs

--

the foam roller helps for the lower body, but if you read the articles, the tennis ball is even better for the upper body and bottom of the foot
Tennis ball against the wall is also awesome for the glutes and hips, TFL etc
All problems start from the foot, so start rolling out the foot arch with a tennis ball or golf ball, if the tennis ball isn't doing much. I also use a hard 21x3 inch cardboard roll, since the foam roller eventually doesn't do much when you get looser. A PVC pipe does the job too.

And I also use small Mini BBalls pumped up tight. I have one the size of a volleyball that works great on the VMO and adductor area. The small size works better there, foam rollers tend to get in the way. Applies enough pressure to bring tears to my eyes!

Anyway you will find trigger points all over your body. Once they go away, you will be so loose, it's not funny! And feel stronger too! The moderate weights at one stage started to feel scary heavy on my back, on squats. I think the CNS was shutting down the muscles because everything was so tight, scar tissue filled and jammed up. Now it feels good.

My upper body got a whole lot stronger and more stable after I started the tissue work. No surprise, because ART does the same kind of thing, but better, and people regain and improve strength

 

[Caleb's Tree]

some self massage and release work with a tennis ball can work wonders - it has for me. All the aches iand pains I have had everywhere have all dissapeared after a few weeks of this. Loosens up the Fasica and breaks up scar tissue and adhesions in the muscles. The puts your body back into proper alignment, like the way you were, back as a teen....especially for an old fart like you

copy and paste

Start from the bottom of the feet and work up.

background info
http://laurensfitness.com/2008/03/06/fascia-part-1-an-important-piece-of-the-pain-puzzle/


articles
http://www.T-Nation.com/readTopic.do?id=475832
http://laurensfitness.com/2008/02/24/tennis-ball-part-1-a-tool-you-never-knew-you-had/


vids
http://www.youtube.com/watch?v=stEfs08PvIk
http://www.youtube.com/watch?v=CT7QMW6Qebs

--

the foam roller helps for the lower body, but if you read the articles, the tennis ball is even better for the upper body and bottom of the foot
Tennis ball against the wall is also awesome for the glutes and hips, TFL etc
All problems start from the foot, so start rolling out the foot arch with a tennis ball or golf ball, if the tennis ball isn't doing much. I also use a hard 21x3 inch cardboard roll, since the foam roller eventually doesn't do much when you get looser. A PVC pipe does the job too.

And I also use small Mini BBalls pumped up tight. I have one the size of a volleyball that works great on the VMO and adductor area. The small size works better there, foam rollers tend to get in the way. Applies enough pressure to bring tears to my eyes!

Anyway you will find trigger points all over your body. Once they go away, you will be so loose, it's not funny! And feel stronger too! The moderate weights at one stage started to feel scary heavy on my back, on squats. I think the CNS was shutting down the muscles because everything was so tight, scar tissue filled and jammed up. Now it feels good.

My upper body got a whole lot stronger and more stable after I started the tissue work. No surprise, because ART does the same kind of thing, but better, and people regain and improve strength

Thanks for these resources. Very informative.

 

[coolcolj]

you can use a lot of things to do the release work, I sometimes use the rounded corner of my kitchen benchtop

anything that can apply pressure will do the job