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Started By
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re: OT Lifters: Elbow/Bicep Tendinitis
Posted on 6/11/15 at 1:25 pm to Proximo
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.
2
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 6/24/15 at 10:49 am to SnglMaltScotch
quote:
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
just wanted to reiterate that this is excellent advice.
Also posting this...
LINK
really helps relieve tension in the forearm.
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