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  1. #1
    ¯\_(ツ)_/¯ Rawthentik's Avatar
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    Angry Tricep tendon pain from powerlifting, help?

    Started powerlifting in late August, everything was fine until mid december, had a sharp pain near my elbow mid set during bench press, stopped what i was doing, tested it out a week later, same pain.

    did some research and found out it was tricep tendinosis, I let it heal and rest until earlier this month, started with some light bench press (pre-injury max was 250lbs). within a couple of weeks i got up to 165x10 with no pain, tried 175x10 today (bodybuilding style since its easier on joints/tendons etc) and at rep 6 pain started, i immediately stopped.

    anyone know what i should do from here? more rest?

    i read eccentric/negative reps help heal tendons ??



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  2. #2
    always on ISuckAtBenching's Avatar
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    I've dealt with it for going on two years, ice, ice, more ice. And icy hot while training. I just push through it, I don't wrap my thumbs squatting anymore and I don't do any sort of pin presses.


    Not saying that its the smartest thing to do. But I've been able to alleviate it almost entirely whilst training through it, just making changes that aid in my recovery.
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  3. #3
    Registered User LeBrawnGains's Avatar
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    This is what worked for me. Lay your tricep on the bar and do imaginary curls.
    For more pressure have a friend push your arm harder into the bar and start rotating curling mashing etc...

    Also try rolling out your forearms and biceps as well.
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  4. #4
    Chalk whore simp3204's Avatar
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    Originally Posted by Rawthentik View Post
    bodybuilding style since its easier on joints/tendons etc)
    Where did you hear that? That is completely false and most likely the reason your arm hurts. I would guess your form is way off leading to your problem.
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  5. #5
    ¯\_(ツ)_/¯ Rawthentik's Avatar
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    Originally Posted by simp3204 View Post
    Where did you hear that? That is completely false and most likely the reason your arm hurts. I would guess your form is way off leading to your problem.
    my thought process was less weight = less strenuous on joints/tendons ??

    injury occurred on the day i did heavy rack lockouts, prolly the main reason it was injured.
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  6. #6
    Registered User skiboy1955's Avatar
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    Originally Posted by simp3204 View Post
    Where did you hear that? That is completely false and most likely the reason your arm hurts. I would guess your form is way off leading to your problem.
    Yes definitely agree here^^^

    I partial ruptured a lower bicep tendon about 3 years now.
    I went through PT and then had ultrasounds done on it, which helped a lot.
    Massages help too.
    And like simp3204 said form will paly a big roll in it. I don't want to go in the whole thing about BB benching and elbows out thing and how that is totally wrong but I hope you are not doing that and know how to powerlift bench press, even lock outs. One thing I found to hlep is doing DE band work, this is light work with bands on it 2 or 3 reps for 6 or 10 sets with no more than 60 second rest between sets. Band work is known for helping strengthening tendons more than muscles.
    Till this day I still take Advil on some days and ice it but still go to my chiropractor for massages and ultrasound therapy on it too about once a month.
    Good Luck!

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