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Thread: tennis elbow

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    Registered User friml's Avatar
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    tennis elbow

    Hey! I'm wondering if anyone can give me advise on tennis elbow. I've been working out for about 11 years (I'm 46 now) and have gotten excellent results for someone who used to be very scrawny and unathletic. I've never had a major injury, but on and off I've had tendonitis in my right elbow. Today I had to leave the gym early... the pain was moderate rather than severe, but it hurt enough that I couldn't just laugh about my pain and stupidity being in a fistfight anymore. I also work in a warehouse where, although I don't lift anything heavy, I often do repetitive arm movements and switched my running regimen to a cardio workout that utilizes pushups and burpees, if that info is important. If I iced my arm, took some advil, switched back to running for cardio, and took 3 days off the gym (obviously I can't quit my job!), returning w/ lesser weight, should that take care of my problem? Thanks!
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    Originally Posted by friml View Post
    Hey! I'm wondering if anyone can give me advise on tennis elbow. I've been working out for about 11 years (I'm 46 now) and have gotten excellent results for someone who used to be very scrawny and unathletic. I've never had a major injury, but on and off I've had tendonitis in my right elbow. Today I had to leave the gym early... the pain was moderate rather than severe, but it hurt enough that I couldn't just laugh about my pain and stupidity being in a fistfight anymore. I also work in a warehouse where, although I don't lift anything heavy, I often do repetitive arm movements and switched my running regimen to a cardio workout that utilizes pushups and burpees, if that info is important. If I iced my arm, took some advil, switched back to running for cardio, and took 3 days off the gym (obviously I can't quit my job!), returning w/ lesser weight, should that take care of my problem? Thanks!
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    I'd also play with programming changes since certain exercises and grip position/width will be easier on elbows than others, and certain exercises may feel better for you with higher rep ranges.
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    I used to be plagued with tennis and golfers elbow. Neutral grip was easiest on my elbows during flare ups, avoid exercises that aggravate it. I even took 3 months off at one point to clear it up after over a year of work arounds. There are exercises you can do to assist with healing look on youtube.


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    I'm about 90% healed from tennis and golfers elbow; both in same elbow, with a pretty high level of pain.
    I nursed it for about 6-8 weeks...no go. Took 6 weeks completely off of upper body while on 900mg of Naproxen per day, while icing, heating, stretching, excercising etc....everything you're supposed to do, by the book, and with advice from my PT....still bad.

    Mri showed some inflamation but nothing needing surgery. What ended up fixing it was a cortisone injection in the inner elbow and a 6 day cycle of prednisone.
    Mint now and back to heavy training.

    Next time this flares up, I'm not wasting 3 months of missed training; I'm going right to the fix.
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    Thanks for the tips! I appreciate it.
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    OTC Voltaren and avoid/modify exercises that aggravate it.
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    Some good advice here. I agree with air2 about grip position. I do my pull-ups (the exercise IMO that caused MY tennis elbow) with zero involvement with my thumbs.

    I was looking for an image to show the rehab exercise that helped me. It uses a rubber band around all of your fingers positioned like you just picked up a pinch of salt and then you expand (against the rubber band), contract, repeat. Google returned this product: https://www.amazon.com/IronMind-Expa...58756018&psc=1

    Rubber bands work too. Perhaps doubled if needed for additional stiffness.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Train hard play harder Tommy W.'s Avatar
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    The best thing for it is to stop training upper body until it heals. Unfortunately that can be a long time, 6 months isn’t out of the question. That would be tough. The second best thing is to avoid anything in the gym that causes pain. If you try to train through then pain you’ll deeply regret it.
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    I just started training and I already have some pain in my elbow's. And it's just basic Dumbell use. It's kind of irritating because I really want to build some muscles.
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    Originally Posted by Manny799 View Post
    I just started training and I already have some pain in my elbow's. And it's just basic Dumbell use. It's kind of irritating because I really want to build some muscles.
    Scroll up to the link I posted and do those shoulder exercises. The elbow is a prisoner of the wrist and shoulder.
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    Originally Posted by friml View Post
    Hey! I'm wondering if anyone can give me advise on tennis elbow. I've been working out for about 11 years (I'm 46 now) and have gotten excellent results for someone who used to be very scrawny and unathletic. I've never had a major injury, but on and off I've had tendonitis in my right elbow. Today I had to leave the gym early... the pain was moderate rather than severe, but it hurt enough that I couldn't just laugh about my pain and stupidity being in a fistfight anymore. I also work in a warehouse where, although I don't lift anything heavy, I often do repetitive arm movements and switched my running regimen to a cardio workout that utilizes pushups and burpees, if that info is important. If I iced my arm, took some advil, switched back to running for cardio, and took 3 days off the gym (obviously I can't quit my job!), returning w/ lesser weight, should that take care of my problem? Thanks!
    I've had tennis elbow from kicking heavy dumbbells up. Just warm up and you;ll be fine. I've lifted with golfers elbow too, which is a lot worst. It goes away, just takes a long time. It's a time injury.
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    I've struggled with tennis elbow off and on in both elbows for years now. I've tried completely laying off working out, but that seemed to do nothing. Of course I have a physical job so that didn't help, but my boss said something to me that I think there was a lot of truth to. If you completely stop using the weakened joint, the muscles just continue to get weaker and you aren't any better off - or something to that effect. It really seemed to hold true. I had been on light duty for awhile with really no improvement. The only thing that helped was doing a search for tennis elbow physical therapy exercises. I found two good articles and combined the exercises from both of them, then iced it a couple times a day. I'll probably never be at 100 percent but I'm back lifting regularly and as long as I don't do too much biceps work I have no real issues.
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