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Message
OT Lifters: Elbow/Bicep Tendinitis
Posted on 6/11/15 at 1:05 pm
Posted on 6/11/15 at 1:05 pm
I have never had it this severe--first, it started while doing bench press in my elbow. It was sore but I could work through it and it sort of subsided mostly.
Then a couple weeks ago, I got it in my right bicep around the area where it attaches to the elbow joint. It was so bad that I was afraid I'd tear something if I did an arm workout or continued doing heavy back lifting. Well, that is sort of subsiding.
Just yesterday it started around the area where the forearm attaches to the elbow toward the outside.
Anyone ever deal with this crap and what's the best way to treat it? RICE?
Then a couple weeks ago, I got it in my right bicep around the area where it attaches to the elbow joint. It was so bad that I was afraid I'd tear something if I did an arm workout or continued doing heavy back lifting. Well, that is sort of subsiding.
Just yesterday it started around the area where the forearm attaches to the elbow toward the outside.
Anyone ever deal with this crap and what's the best way to treat it? RICE?
12
Posted on 6/11/15 at 1:06 pm to Proximo
quote:
RICE
Only use brown rice. You don't want to negate your gains with starches.
Posted on 6/11/15 at 1:07 pm to Proximo
RICE is pretty much the only way. Also once you get it, it will never go away. You help avoid it by doing certain stretches before and after working out.
Also know your limits. If you feel the strain in the area stop working out. Do not "push" through it. Youre only doing more damage.
Also know your limits. If you feel the strain in the area stop working out. Do not "push" through it. Youre only doing more damage.
Posted on 6/11/15 at 1:13 pm to OysterPoBoy
quote:
Only use brown rice. You don't want to negate your gains with starches.
Phew. Just finished my chicken and brown rice.
Posted on 6/11/15 at 1:25 pm to Proximo
I have had tendinitis in my wrists/elbows for almost 20 years. Here is what I have learned.
It most likely isn't caused by lifting. No reasonable person lifts enough weights to get tendinitis. With that said, lifting weights can definitely cause injuries that feel like tendinitis (strained tendons, pulled muscles etc.). Make sure that you are warming up properly and cooling down properly.
The root cause is probably in your regular life. Are you a high volume computer user? If so, make sure you have a "natural" split finger keyboard and your hands/elbows/shoulders are properly supported.
Do you use a computer mouse a lot. Make sure you have one that is big enough to fit your hand comfortably.
Do you drive long distances? If so, make sure your drivers seat is properly positioned to make sure you aren't "over" or "under" reaching it.
Look for other things that you do outside the gym that could cause the pain. When it flares up, RICE helps too.
It most likely isn't caused by lifting. No reasonable person lifts enough weights to get tendinitis. With that said, lifting weights can definitely cause injuries that feel like tendinitis (strained tendons, pulled muscles etc.). Make sure that you are warming up properly and cooling down properly.
The root cause is probably in your regular life. Are you a high volume computer user? If so, make sure you have a "natural" split finger keyboard and your hands/elbows/shoulders are properly supported.
Do you use a computer mouse a lot. Make sure you have one that is big enough to fit your hand comfortably.
Do you drive long distances? If so, make sure your drivers seat is properly positioned to make sure you aren't "over" or "under" reaching it.
Look for other things that you do outside the gym that could cause the pain. When it flares up, RICE helps too.
Posted on 6/11/15 at 1:35 pm to Proximo
Sounds like you got lateral epicondylitis also known as tennis elbow or golfer's elbow.
Tennis Elbow
You don't have to be playing tennis or golf to get the condition. Basically, the forearm extensor muscles through overuse or attempting support a lot of weight pulled the tendons that attach the muscle to the lateral epicondyle... microscopic tears form in the tendon which cause pain. Most improve and resolve with rest and physical therapy.
Tennis Elbow
You don't have to be playing tennis or golf to get the condition. Basically, the forearm extensor muscles through overuse or attempting support a lot of weight pulled the tendons that attach the muscle to the lateral epicondyle... microscopic tears form in the tendon which cause pain. Most improve and resolve with rest and physical therapy.
This post was edited on 6/11/15 at 1:43 pm
Posted on 6/11/15 at 1:59 pm to Proximo
If it doesn't get better go see Dr. Buddy Savoie in New Orleans.
Posted on 6/11/15 at 2:03 pm to SnglMaltScotch
SnglMaltScotch is right on target
-Ive been lifting since i was 16 and now im almost 28. I never had any joint issues from lifting until i had shoulder surgery when i was 21. I had some elbow tenderness when pitching during baseball but went away. Getting back in the gym after surgery i developed a REALLY SENSITIVE left olecranon process on my left elbow. I didnt think much of it so i kept going and it got worse but never swole up like some do. To this day that has never gone away but has subsided.
- After college i had some tennis and golfers elbow and i play neither of those sports. That can be eliminated with rest. Ill also add that im strict on form and not lifting more than my ego but i never gave myself a break. two years ago i gave myself more rest days and saw a big improvement
- I do a lot of autocad work. About a month ago i got some tennis elbow on both forearms on the same day after some lengthy cad sessions. I now have pads for wrist/arms and a chair of proper height. I stretch every hour or so and im looking into a new keyboard. Laying mine flat instead of angled towards me has helped too
- about 2 years ago i got a few rounds of cortisone injections but that didnt do anything for the tender elbow and the doc didnt have any ideas besides MRI or PT. I never followed up on the MRI. I didt some light PT with my neighbor but not much for results
- In the last month ive gotten fed up with the pain and cut all chest presses, shoulder presses, tricep and forearms. It is helping and my elbows are feeling better. I do lots of stretches for the nerves of the arm/neck and that helps a lot. Ive started eccentric motion lifts and they feel good but are
- i found ice really only helps the first 48 hours after symptoms start. I use icey-hot and braces when working out. MSM, glucosamine, and controitin helps a lot.
- i also slept with my arm over my head or bent and tucked under my chest - these are bad. i bought a brace that doesnt let me bend my arm at night and it helps
-needless to say, it has been a long battle for me
-Ive been lifting since i was 16 and now im almost 28. I never had any joint issues from lifting until i had shoulder surgery when i was 21. I had some elbow tenderness when pitching during baseball but went away. Getting back in the gym after surgery i developed a REALLY SENSITIVE left olecranon process on my left elbow. I didnt think much of it so i kept going and it got worse but never swole up like some do. To this day that has never gone away but has subsided.
- After college i had some tennis and golfers elbow and i play neither of those sports. That can be eliminated with rest. Ill also add that im strict on form and not lifting more than my ego but i never gave myself a break. two years ago i gave myself more rest days and saw a big improvement
- I do a lot of autocad work. About a month ago i got some tennis elbow on both forearms on the same day after some lengthy cad sessions. I now have pads for wrist/arms and a chair of proper height. I stretch every hour or so and im looking into a new keyboard. Laying mine flat instead of angled towards me has helped too
- about 2 years ago i got a few rounds of cortisone injections but that didnt do anything for the tender elbow and the doc didnt have any ideas besides MRI or PT. I never followed up on the MRI. I didt some light PT with my neighbor but not much for results
- In the last month ive gotten fed up with the pain and cut all chest presses, shoulder presses, tricep and forearms. It is helping and my elbows are feeling better. I do lots of stretches for the nerves of the arm/neck and that helps a lot. Ive started eccentric motion lifts and they feel good but are
- i found ice really only helps the first 48 hours after symptoms start. I use icey-hot and braces when working out. MSM, glucosamine, and controitin helps a lot.
- i also slept with my arm over my head or bent and tucked under my chest - these are bad. i bought a brace that doesnt let me bend my arm at night and it helps
-needless to say, it has been a long battle for me
This post was edited on 6/11/15 at 2:08 pm
Posted on 6/11/15 at 2:07 pm to Proximo
I play a lot of basketball, tennis, golf, etc. and I used to get it really bad, like couldn't extend my arm past a certain point. Like others said stretching it properly, also knowing your limits, and working out the muscles around it and in your shoulders helps out A LOT. Takes burden off of your elbow.
Posted on 6/11/15 at 2:10 pm to Proximo
You just have to push through that shite...
Let the elbows crack and pop on the first few reps, then you should be good-to-go!
Let the elbows crack and pop on the first few reps, then you should be good-to-go!
Posted on 6/11/15 at 2:20 pm to tke857
quote:
RICE is pretty much the only way.
Posted on 6/11/15 at 2:22 pm to RummelTiger
quote:
You just have to push through that shite...
Let the elbows crack and pop on the first few reps, then you should be good-to-go!
hell yeah
Quit being a pussy
Seriously though, I've been dealing with pain in my left elbow for 5 years. No matter how long I give it a break, it just comes back once I start doing movements that tax the elbow joint.
Posted on 6/11/15 at 2:33 pm to RummelTiger
quote:
Let the elbows crack and pop on the first few reps, then you should be good-to-go!
I used to deal with elbow pain similar to what OP is describing, but one day I learned how to pop my elbow and I haven't had pain since. I have no idea if the popping actually helps it or if I did something else differently, but I pop my elbow regularly now just in case.
Posted on 6/11/15 at 2:48 pm to Delacroix
Get yourself some resistance bands and before you start benching or doing military press use the resistance band to stretch out your rotator cuffs and also do very basic triceps exercises with them (like tricep press down and overhead tricep extension). This allows for a lot more blood flow in the arm and loosens up the elbow. I have to do it before any pressing movements (old Judo and Jiujitsu injuries).
Posted on 6/11/15 at 2:49 pm to Delacroix
quote:
I used to deal with elbow pain similar to what OP is describing, but one day I learned how to pop my elbow and I haven't had pain since. I have no idea if the popping actually helps it or if I did something else differently, but I pop my elbow regularly now just in case.
When im doing my stretches ill sometimes accidently crack the elbow just above the olecranon process and it feels AMAZING. i wish i knew how to do it on command
Posted on 6/11/15 at 3:20 pm to SeaPickle
when I started getting it in my left elbow it was from tricep overhead pushes. Then in my right arm it came from pull ups.
I tried to take a little time off (a week) that didn't work. I started taking some joint pills (Gluocosamine) and rubbed in some aspercreme on it then used a compression sleeve. I think the sleeve was the key. It took a couple months, but its gone now.
It took a lot of warming up for me to do bench and shoulder press and for the bicep issue I had to do a few sets of curls before I could do chinups.
I tried to take a little time off (a week) that didn't work. I started taking some joint pills (Gluocosamine) and rubbed in some aspercreme on it then used a compression sleeve. I think the sleeve was the key. It took a couple months, but its gone now.
It took a lot of warming up for me to do bench and shoulder press and for the bicep issue I had to do a few sets of curls before I could do chinups.
Posted on 6/11/15 at 3:29 pm to Proximo
I have a very similar condition that absolutely refuses to go away.
I've taken a week and a half off, and nothing, and this has been going on since October of last year. Really sucks, limits my ability to do chin ups...I was doing 10 reps prior to it happening, now I can barely get through a couple full body weight pull ups without my left arm feeling like the muscle is about to tear away from the bone
Might give the compression sleeve a try.
I've taken a week and a half off, and nothing, and this has been going on since October of last year. Really sucks, limits my ability to do chin ups...I was doing 10 reps prior to it happening, now I can barely get through a couple full body weight pull ups without my left arm feeling like the muscle is about to tear away from the bone
Might give the compression sleeve a try.
Posted on 6/11/15 at 3:48 pm to CptRusty
quote:
Might give the compression sleeve a try.
this is a must. spend the extra and get a good fitting one. Lots of warm up is also required (as mentioned earlier) -many sets of 20 or so reps with light light weight
Also, a week isnt much time for a tendon to heal, id say 4-6 weeks before going back to full activity on an average case. Tendons have less blood flow than muscle so it will take longer. I did a lot of rolling and cross tissue massaging for a while and that helped but you cant do it too long or it will keep the tendon bruised. Dont do any exercise that give the slightest pain or it will never heal.
Posted on 6/11/15 at 3:52 pm to Proximo
Deep tissue work in the area provides me with the most relief and healing.. It hurts but is worth every ounce of short term pain.
Posted on 6/11/15 at 4:05 pm to SeaPickle
Thanks for the legit responses, surprising for the OT 
This all started after a heavy day of triceps extensions I think so there's that--and also for a while, I was lifting every day without much rest in between (despite different muscle groups). I'm thinking the combination of heavy deadlifts, rows, and other back exercises plus isolated arm work contributed. (I'd go chest, legs (deadlifting), arms, and back in a 4-day period)...
I'll definitely give the compression sleeve a try.
This all started after a heavy day of triceps extensions I think so there's that--and also for a while, I was lifting every day without much rest in between (despite different muscle groups). I'm thinking the combination of heavy deadlifts, rows, and other back exercises plus isolated arm work contributed. (I'd go chest, legs (deadlifting), arms, and back in a 4-day period)...
I'll definitely give the compression sleeve a try.
This post was edited on 6/11/15 at 4:07 pm
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