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re: OT gym rats. Need some help
Posted on 10/19/16 at 6:35 am to KG6
Posted on 10/19/16 at 6:35 am to KG6
I haven't lifted in 5 weeks now and the elbow hasn't gotten any better. I also bought an armband 3 weeks ago and wear it all day long. I will try the grip exercises and some light forearm curls plus the stretching. Thanks guys.
1
Posted on 10/19/16 at 6:37 am to soccerfüt
quote:
According to the Good Book, you should saw your right arm off above the elbow.
"And if thine eye offend thee, pluck it out, and cast it from thee: it is better for thee to enter into life with one eye, rather than having two eyes to be cast into hell fire." -Matthew 18:9
Don't hate me, I'm just the messenger
You would not make a good Dr.
Posted on 10/19/16 at 6:41 am to Maytheporkbewithyou
I'm kind of a free-lance Behavioral Psychiatrist as I've been working on a cure for Lesbianism.
This post was edited on 10/19/16 at 6:42 am
Posted on 10/19/16 at 7:27 am to Maytheporkbewithyou
quote:
Any of you ever dealt with Tennis elbow?
Get you a theraband flexbar and do this exercise. It helped me out.
LINK
Posted on 10/19/16 at 7:29 am to Maytheporkbewithyou
It's basically elbow tendonitis. If it started after lifting you probably over did it on bicep work or other pulling exercises. Your tendons haven't strengthened to the level of your muscles.
You need to do rehab type stuff including but not limited to wrist, forearms, and bicep stretches. And light elbow flexion and extension exercises with thera bands.
It's gonna take time. Tendons take a while to strengthen.
For the future, pace yourself on pulling exercises and slowly progress.
You need to do rehab type stuff including but not limited to wrist, forearms, and bicep stretches. And light elbow flexion and extension exercises with thera bands.
It's gonna take time. Tendons take a while to strengthen.
For the future, pace yourself on pulling exercises and slowly progress.
Posted on 10/19/16 at 7:51 am to Maytheporkbewithyou
Avoid lifts that put stress on your elbow for a couple weeks. I know its tough to think of lifts other than legs that dont invole your elbow, but thre are a few shoulder workouts, ab workouts, and you can probably even do light weight chest flies on the machine. Back extensions...i could go on if i thought about it for a while.
ETA: if you havent lifted in 5 weeks and your elbow is still fricked, i have zero advice.
ETA: if you havent lifted in 5 weeks and your elbow is still fricked, i have zero advice.
This post was edited on 10/19/16 at 7:55 am
Posted on 10/19/16 at 7:51 am to rintintin
Take two weeks off of lifting.
Increase your cardio.
Go to the doctor and get a prescription strength anti inflammatory.
Increase your cardio.
Go to the doctor and get a prescription strength anti inflammatory.
Posted on 10/19/16 at 7:53 am to Maytheporkbewithyou
I had it, took almost a year to completely go away. At its worst, the most painful thing was shaking hands (the greeting). The arm band does help a lot.
Posted on 10/19/16 at 7:57 am to WPBTiger
As someone who went through this exact issue last year, I can tell you the fix is simple, but it’s time-consuming and frustrating. It will require patience on your part. Like folks have said, your forearm and tricep are too tight. They wrap around and connect at your elbow, and the tightness and strain at that point is causing the pain.
Be glad you only have it at your elbow. I had it in my shoulders as well because I never stretched anything. My chest became way too tight and my shoulders over-rotated causing searing pain in my shoulder joint anytime I reached for anything. I now stretch my entire body twice a day, once in the morning and once after work. It has made all the difference in the world.
It took me about three months of very minimal upper body lifting and intense stretching to get past the pain I felt. I also did some of the tennis ball/roller stuff people are talking about to breakup some knots.
I’d also add one additional thing that really impacted me was how I slept. I was living in Montana at the time, and this doctor friend of mine who is all about practical, non-intrusive remedies to anything and everything asked how I sleep. I told him I sleep on my side with my hands tucked into my chest. He said that being in that position for eight hours can really put strain on your tendons and potentially reduce blood flow throughout the night.
He had me work on sleeping with my arms straight instead of curled up to my chest. It was very very difficult to the point where he had me wrap them each night to keep them from bending. My girlfriend (no pics) thought I was losing my marbles, but after about two weeks of doing that I was able to sleep fairly well while keeping my arms straight. There are still nights when I don’t but for the most part I’m able to.
I don’t really know how much of a difference that specific tweak made as I did it in conjunction with the increased stretching, but the bro science behind what the doc said made enough sense to me that I’m convinced it helped haha.
Take a couple months off from the upper body lifting, get some gainz in the lower body, and you'll be ready to go once the pain has subsided and everything has loosened up.
Be glad you only have it at your elbow. I had it in my shoulders as well because I never stretched anything. My chest became way too tight and my shoulders over-rotated causing searing pain in my shoulder joint anytime I reached for anything. I now stretch my entire body twice a day, once in the morning and once after work. It has made all the difference in the world.
It took me about three months of very minimal upper body lifting and intense stretching to get past the pain I felt. I also did some of the tennis ball/roller stuff people are talking about to breakup some knots.
I’d also add one additional thing that really impacted me was how I slept. I was living in Montana at the time, and this doctor friend of mine who is all about practical, non-intrusive remedies to anything and everything asked how I sleep. I told him I sleep on my side with my hands tucked into my chest. He said that being in that position for eight hours can really put strain on your tendons and potentially reduce blood flow throughout the night.
He had me work on sleeping with my arms straight instead of curled up to my chest. It was very very difficult to the point where he had me wrap them each night to keep them from bending. My girlfriend (no pics) thought I was losing my marbles, but after about two weeks of doing that I was able to sleep fairly well while keeping my arms straight. There are still nights when I don’t but for the most part I’m able to.
I don’t really know how much of a difference that specific tweak made as I did it in conjunction with the increased stretching, but the bro science behind what the doc said made enough sense to me that I’m convinced it helped haha.
Take a couple months off from the upper body lifting, get some gainz in the lower body, and you'll be ready to go once the pain has subsided and everything has loosened up.
Posted on 10/19/16 at 7:59 am to Maytheporkbewithyou
Look up Kelly starett on YouTube. He basically says that a MD doesn't have the time or the skill to properly diagnose stuff like that. A PT should look at it.
This post was edited on 10/19/16 at 8:07 am
Posted on 10/19/16 at 8:12 am to Maytheporkbewithyou
Do the injection. I let mine go too long and ended up tearing the tendon in my elbow. Still not fixed and it's been 2 years of a pain in the arse. Just get the injection and rest.
Posted on 10/19/16 at 8:15 am to Maytheporkbewithyou
Cortisone! I lived on the stuff back in the day...Between my knees and elbow.
Now, it just hurts.
Now, it just hurts.
Posted on 10/19/16 at 8:24 am to Maytheporkbewithyou
I got tennis elbow for the 1st time a few years ago. I play tennis every once in awhile but overdid it with a 2.5 hr match.
After a couple of weeks with no improvement, I googled some simple exercises and it seemed to start getting better. It was still at least 2-3 months until full recovery though.
I think the key is to find that balance between using it moderately (simple PT exercises plus whatever lifts you can do that doesn't give it pain) while also ensuring that you don't over-stress it during the recovery phase.
After a couple of weeks with no improvement, I googled some simple exercises and it seemed to start getting better. It was still at least 2-3 months until full recovery though.
I think the key is to find that balance between using it moderately (simple PT exercises plus whatever lifts you can do that doesn't give it pain) while also ensuring that you don't over-stress it during the recovery phase.
Posted on 10/19/16 at 8:46 am to Rossberg02
I had to take 4 months off from lifting this summer due to this crap. Severe pain inside of elbow which is actually small tear on ligaments. Only fix is rest. It was painful just to press my fingertips against the other hand.
Posted on 10/19/16 at 8:52 am to Maytheporkbewithyou
Posted on 10/19/16 at 8:56 am to BeachDude022
quote:
Do the injection. I let mine go too long and ended up tearing the tendon in my elbow. Still not fixed and it's been 2 years of a pain in the arse. Just get the injection and rest.
The injection is simply a mask for the problem. It may (or may not) help heal it faster with rest, but if he doesn't attack the problem then it'll just keep happening. Injecting wouldn't have fixed your elbow.
I know people who get injections 3 times a year (which is I think the limit) and it does nothing to fix it. Just makes it feel better for a period of time.
This post was edited on 10/19/16 at 8:59 am
Posted on 10/19/16 at 8:59 am to Tiger Ryno
My body is very susceptible to tendonitis. Growing 6 inches in one year will do that. I had surgery to fix golfer's elbow after numerous cortisone shots. I rehabbed so much following the surgery my right arm is stronger than my left. I currently have tendonitis on the top of my right elbow where the bone is. I fear I'm headed for another cortisone shot. I work the P90X3 program and ice it following the routine, but tendonitis gets better with rest. My advice is get the shot, ice, rest, ice, stretch, tendon strengthening exercises, and you should be good. The bad thing about cortisone shots is they eventually weaken the tendon. No bueno.
Posted on 10/19/16 at 9:13 am to rintintin
Upvote
Posted on 10/19/16 at 9:17 am to dnm3305
quote:
It could possibly be stemming from some unnoticed forearm or tricep tightness or both. Get a lacrosse ball and and roll the shite out lf your exterior forearm and your tricep where it attaches to your elbow and it could help loosen everything up. Then do the same on inside of your forearm. Could be an easy fix or that cortisone shot may be in order. Do you stretch your forearms and triceps often?
Took the words right off of my keyboard, this guy gets it.
OP - you need to do this 6x a day for maybe a minute per area. You might want to start with a more forgiving ball on your triceps if you can't handle the lacrosse ball.
If you notice repeat forearm issues, look into a product called ArmAid, which was a serious game changer for me.
Armaid Site
Posted on 10/19/16 at 9:18 am to Maytheporkbewithyou
quote:
Any of you ever dealt with Tennis elbow? My right elbow has been killing me for a month. Dr told me to wear an armband and it helps during the day, but my arm won't hold up to lifting again. He also said that a cortisone shot might help. Anybody here had one? Did it help?
you work at a computer? Switch the mouse to your other arm.
Other than that, ice it and ibuprofen up.
This post was edited on 10/19/16 at 9:19 am
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