Elbow injury from preacher curls, recovery?

[67fastback]

Okay I was stupid. I was training the hell out of my weaker left bicep.

Doing mostly DB preachers.

I had really good gains on the left and tried to catch up too quick with the right.

I injured some soft tissue near the outside of the elbow joint.

I hurt the right side more than the left. This pain from this injury comes mainly when doing preachers (which are on hold) wide grip pull ups, and any minor lifting with the arm extended.

Funny thing is, when I exercise through the pain using some common sense, it seems to be a bit better.

I was stupid to be over doing it I guess, but one way or another, we all try and push the limit.
Do any of you guys have any tips on speeding this recovery along? An idea how long this type of thing takes to heal.

[paolo59]

Ha! Lay off the preacher curls!!! I don't know why, but they are a killer on my elbows. I've found that using the low cable with a curling bar is a good alternative excercise. It has that 'preacher curl' feel to it, if that makes any sense. You can't 'speed' any recovery brother! Give the elbow the time that it needs. And seriously...lay off the preacher curls! There are some excercises/movements that I know are just going to mess me up.

[UCSMiami]

Outer elbow is known as tennis elbow. Inner elbow is golfer's elbow. I had a case on May 7th of Golfer's elbow. I asked here in an earlier thread and a bit of web searching on reputable sites indicate recovery is dependent on the severity of the damage.

Self-therapy:

1. Completely discontinue the exercise which caused the issue.
2. Wrap area to provide compression. You can purchase a strap sold for tennis/golfer's elbow or make your own from 2" or so width elastic tape/wrap etc.
3. Alternate heat/cold therapy as preferred.
4. Specific stretching exercises for the area. You see them on the Internet.

I took two weeks off and slowly started back working the area with light weight then moderate weight and now almost the same level as before the injury. So hopefully 30days for back to normal in this instance.

If no joy after all that then time to see a Dr.

Good Luck

[-=FLEX=-]

Ha! Lay off the preacher curls!!!

This just about covers it ^^^

I was a junkie for them in my 20's, and even then they wreaked havoc on my elbows.

If you're going to do them use dumbbells, not a barbell. That should help.

[DocHoss]

This just about covers it ^^^

I was a junkie for them in my 20's, and even then they wreaked havoc on my elbows.

If you're going to do them use dumbbells, not a barbell. That should help.

That makes me feel better as I always found preachers to be uncomfortable and stressful. I just thought I was a wimp.

[pius36]

same issue in my 20's. I never do them now

[acrawlingchaos]

Along the lines of avoidinng preacher curls I would;

... avoid all curling movements for 2 weeks (minimum).

... Avoid all pulls from above for 2 weeks (pull ups, pull downs, chins).

... Now would be a good time for a week long program deload.

... Actively stretch the affected area.



... Ice after stretching and after working out 10-15 min.

[Brackneyc]

If I had an avi, I'd tell you there are safer, more productive movements for biceps. But, I got nothing.

[paolo59]

If I had an avi, I'd tell you there are safer, more productive movements for biceps. But, I got nothing.

LOL But you did mention...there are 'safer, more productive movements for biceps.'

[Corbi]

If I had an avi, I'd tell you there are safer, more productive movements for biceps. But, I got nothing.

I get a kick out of all the people I see come in the gym and do nothing but curls, never do anything but curls either. Guy was in the other day doing standing bb curls with far too much weight and he was doing that typical swinging the whole body to get the weight up deal. I thought he was going to break his damn back.

[Brackneyc]

LOL But you did mention...there are 'safer, more productive movements for biceps.'

Lol. You saw what I did there.

[oldsuperman]

Outer elbow is known as tennis elbow. Inner elbow is golfer's elbow. I had a case on May 7th of Golfer's elbow. I asked here in an earlier thread and a bit of web searching on reputable sites indicate recovery is dependent on the severity of the damage.

Self-therapy:

1. Completely discontinue the exercise which caused the issue.
2. Wrap area to provide compression. You can purchase a strap sold for tennis/golfer's elbow or make your own from 2" or so width elastic tape/wrap etc.
3. Alternate heat/cold therapy as preferred.
4. Specific stretching exercises for the area. You see them on the Internet.

I took two weeks off and slowly started back working the area with light weight then moderate weight and now almost the same level as before the injury. So hopefully 30days for back to normal in this instance.

If no joy after all that then time to see a Dr.

Good Luck

^^^^^^^^^^^ This here. The smartest thing to do is if it hurts doing something... THEN STOP DOING IT! Ice if at all possible, 4 times a day. AM, before training, after training and before bed. Take IMO, Aleive as it last longer then other anti-inflams. Don't take it for more than two weeks and see a Doc if it doesn't change and get better.

[steveh5200]

The only thing that hurts my elbows worse than preacher curls is skull crushers. Both are evil and welcome to the world of tennis elbow. You might want to lay off arms a few weeks though.

Okay I was stupid. I was training the hell out of my weaker left bicep.

Doing mostly DB preachers.

I had really good gains on the left and tried to catch up too quick with the right.

I injured some soft tissue near the outside of the elbow joint.

I hurt the right side more than the left. This pain from this injury comes mainly when doing preachers (which are on hold) wide grip pull ups, and any minor lifting with the arm extended.

Funny thing is, when I exercise through the pain using some common sense, it seems to be a bit better.

I was stupid to be over doing it I guess, but one way or another, we all try and push the limit.
Do any of you guys have any tips on speeding this recovery along? An idea how long this type of thing takes to heal.

[67fastback]

Thanks guys

Some good tips and suggestions listed above.

Preachers = none although if this gets better, I might go back to the reverse preacher (we shall see)

The only pull up I can do, without pain is a short ROM, narrow grip, palms facing out, pull up. No pain on that one.

I'm going to try icing religiously for the upcoming week and see how it goes.