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Lift Suggestions with Impaired Elbow
Posted on 2/5/25 at 12:31 pm
Posted on 2/5/25 at 12:31 pm
I started having issues with golfer's elbow (minor discomfort) back in October. Enough to be annoying but didn't hinder my ability to do anything in the gym. It started getting worse in December, and the doctor recommended I go to PT and see if that helps. It's been 5 weeks, isn't getting better. Have a bucket list golf round coming up next week, so I went to the doctor today and got a steroid shot for temporary relief.
All that to say I can't lift for the next 4-7 days, but don't want to take off that long from the gym. Aside from cardio, core workouts, and leg presses/back squats, does anyone have some suggestions on some movements I can incorporate over the next week until I can get back to my normal routine?
All that to say I can't lift for the next 4-7 days, but don't want to take off that long from the gym. Aside from cardio, core workouts, and leg presses/back squats, does anyone have some suggestions on some movements I can incorporate over the next week until I can get back to my normal routine?
3
Posted on 2/5/25 at 12:36 pm to AbitaFan08
Be careful with the back squats, depending on where your elbows normally are. You could irritate it even though it's not doing much but providing stability.
Deadlifts, a bunch of back work, anything that doesn't tempt you to flare your elbows out (bench, incline press, etc.)
I know the doctor likely told you anti-inflammatory meds and ice, but are you actually doing it?
Deadlifts, a bunch of back work, anything that doesn't tempt you to flare your elbows out (bench, incline press, etc.)
I know the doctor likely told you anti-inflammatory meds and ice, but are you actually doing it?
Posted on 2/5/25 at 12:41 pm to LemmyLives
I had a similar concern with the back squats so just to be safe I think I'll take those off the table.
Haven't iced yet, will this evening when I get home. Just took some anti-inflammatories and will continue to do so for the next week.
Biggest pain in the arse so far is having to be left handed today.
Haven't iced yet, will this evening when I get home. Just took some anti-inflammatories and will continue to do so for the next week.
Biggest pain in the arse so far is having to be left handed today.
Posted on 2/5/25 at 1:08 pm to AbitaFan08
A week isn’t going to kill you. Just do what you can.
If you have decent upper body mobility squat should be no problem, certainly if they aren’t heavy. I get way more elbow discomfort from deadlifts because of the grip pressure so I’d stay away from those.
If you have decent upper body mobility squat should be no problem, certainly if they aren’t heavy. I get way more elbow discomfort from deadlifts because of the grip pressure so I’d stay away from those.
Posted on 2/5/25 at 1:17 pm to Mingo Was His NameO
quote:
squat should be no problem, certainly if they aren’t heavy.
Posted on 2/5/25 at 1:19 pm to Mingo Was His NameO
Deadlifts are a definite no-go. Pretty much anything requiring grip strength is off the table.
Posted on 2/5/25 at 1:41 pm to AbitaFan08
Do front squats.
Posted on 2/5/25 at 1:42 pm to OysterPoBoy
quote:
Do front squats.
The front rack puts a ton of pressure on the elbow. I guess you could go light and mummy grip
Posted on 2/5/25 at 1:43 pm to Mingo Was His NameO
quote:
The front rack puts a ton of pressure on the elbow. I guess you could go light and mummy grip
Yeah, I can't even do the correct grip on those anyway, I always do cross arms.
Posted on 2/5/25 at 2:00 pm to AbitaFan08
Leg presses make sense, but for 1 week I would treat it as rest week and start back strong after.
If you absolutely have to do something, weighted walks with ruck pack or old back pack with weights.
If you absolutely have to do something, weighted walks with ruck pack or old back pack with weights.
Posted on 2/5/25 at 2:03 pm to NOLALGD
Great suggestion with their weighted vest/ruck sack. Could also do weighted vest box step ups. 
I know it’s only a week. It’s more about staying in the routine. I’m a creature of habit so when I take periods of time off I have a hard time mentally getting back into it those first few days back.
I know it’s only a week. It’s more about staying in the routine. I’m a creature of habit so when I take periods of time off I have a hard time mentally getting back into it those first few days back.
Posted on 2/5/25 at 2:11 pm to AbitaFan08
After your golf next week, look into a counterforce brace and a therapy bar. Jose turned me onto the counter-force brace and it made a huge difference with my tennis elbow. I also picked up a therapy bar and followed some videos by 'AskDoctorJo' on Youtube. It took a little while but pain disappeared completely and I was still able to continue my workouts without much deviation.
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