how do you prevent/treat it? feels like i cant seem to avoid this stuff in my elbows no matter how much i rest
wrist stretcheswrist curls, reverse wrist curls, wrist twists; all with light weightdon't overdo it you simply want to get stuff moving, it's not intended as forearm training but as elbow rehab
>>76984566No cap i usually just warm up enough so it's not debilitating then carry on lifting as usual until it goes.been doing this 13 years.Sometimes if it's really bad I might lower weight for a bit on certain exercises and do more reps
>>76984581youve had tendonitis for 13 years?
>>76984566physiotherapy and stretches. Consult a professional and just do what he/she asks for six months or more. Don't expect it to get better on its ownt. had shoulder tendonitis due to hypermobility
>>76984566I just came back from tendonitis this year. The trick is healing peptides (BPC157 and TB500). I was out for months but after starting those my issues resolved in weeks.
>>76984657I just finished doing the GLOW stack (GHKcu plus BPC157 and Tb500) for a month straight, but the tendonitis persists. What did I do wrong? Do I just need to give it more time?
>>76984566I have this shit in my left arm but on top. At the elbow joint, on top, towwards my wrist about an inch. It HURTS sometimes. Like you know individual cheese snacks? It hurts to even pinch it with my left hand to remove the red band with my right. Curls? Psshh. Fuck. I know its some fucking tendon.
You need to do reverse wrist curls. If you get an actual tendon injury you want high icariin content horny goat weed and bpc-157
>>76984566You go lighter and heal.
>>76984762I've had forearm, elbow, tricep, aJust all over the arm. Physio gave me some stuff to do that worked very well and very quickly. Wrist curls, reverse erist curls, sort of isometric bicep curls with dumbell just held in position for 30 seconds, other bicep curl where I had to put a resistance band below my foot and do curls and make the lowering of the band as slow as possible resisting it the whole way.Give them a try if you haven't already but I'd say what I noticed was when she found the stuff that eventually 100% worked I noticed a difference almost instantly. The banded, slow concentric curls in particular was like almost instant (temporary) relief after doing a set.
>>76984818I will try for sure. May need to go in and get it checked out. May need surgery. Will go through VA. This is STUPID. Like right now, nothing. But sometimes, it comes back. Spasms at night too sometimes, preventing me from sleeping. Fucking wicked.
>>76984818
>>76984581That's kinda what I do, only really gets bad during reverse curls. But I refuse to stop because of the pump.
>>76984566I got it bad in the shoulders doing heavy bench, cured it with 20 rep sets and it hasn't been back even going heavy.Maybe in your case you can do very light hammer curls, just to pump blood in the area.
>>76984872>>76984878I know the feel, never had it as bad as you describe but it killed lifting for me for a long time. Hope you find something that works for you anon.
>>76984735Unfortunate. Were you working out during the time you were on the peptides? I only did lower body sessions and tried to not use my wrist as much as possible during those weeks. I also massaged and released the pressure points around my wrist, forearm and elbow too.
>>76984919yea I was which I think was the issue, kept lifting heavy cause I thought the peptides would instantly make me like Wolverine lol. I had multiple different tendon issues and some of them got better while one (right triceps tendonitis) got a bit worse.Think I need to just give it some more time and ease off on the lifting. I have another vial of glow gonna take a break for a week or two then back to daily injections. Just want to get to 100% healing so I can start pushing myself in the gym again
>>76984566Treating it is a bitch Brewster you have to be mindful and modify load for a few months and a small slip can set you back for a few weeks.Prevention is reverse wrist curls basically
>>76984566Supplement boronGoogle Nothing boring about boron
>>76984566go see a doctor you fucker. also, you got hurt from bad form and doing too much.
>>76985172Given how common this is at what point do we start modifying advice rather that hoping le perfect form memeshit advice will magically begin to work
>>76984566Starting strength fat guy talks about it.Basically dead hangs until you can't take it anymore and then let it heal.
>>76985428Rip actually tells you to do 15 to 20 sets of chin ups, with as many reps per set as you can manage. He calls it the Pin Firing technique. I've tried it once but I'm not sure if it made it better or worse. It sure hurts as hell after you do it though.
>>76984587what exercises did your therapist have you make if i may ask? do you still do them, as a preventative measure?
I had achilles tendonitis in November. Literally couldn’t even walk straight for a couple weeks. I put a compression sock and elastic support strap on my ankle and kept running my 75 miles a week and it cleared up in a month
>>76984581Same and mine only gets bad in winter. When it's hot it's not even noticeable
>>76984566band pushdownsreverse wrist curlswrist curlsfinger extension bandsdo the above for a hundred reps each every other day
>>76984566I hate this shit because it hurts with most exercises that aren't legs and it takes forever to heal.
>>76984566I thought the treatment was to do slow eccentrics or something depending on where it is, I dunno I haven't really suffered from it so haven't researched it. I think a guy called Steven Low writes about it google it
>>76984566DMSO from tractor supply or wherever you can find it, no joke, you think horses suffer placebo?https://x.com/i/status/1761928303685095671
>>76984566Resting doesn't fix it, I'm sorry to say. I got Golfer's Elbow last year from squatting with bad grip. It just kept coming back no matter how I stretched it or rested.After some research I found Rippetoe was describing exactly my problem and my failed attempts at curing it, so I listened to him, did the "chin-up protocol", and it worked perfectly. https://www.youtube.com/watch?v=77cCx1dZp70Cannot recommend it enough, despite how un-intuitive it is. afaik you basically need to blast the tendons with inflammation while moving them in a proper movement pattern to work them back into place.This takes the form of 20 submaximal sets of chinups, each 1 minute apart, for 5 consecutive days.It was extremely painful in the moment, but even after the first night it was maybe halfway better. After the full week it was almost magical how completely I was cured.
>>76986098thank you very much anon.
>>76986538It can just make it worse though.OP I don't think there's any way to CURE tennis elbow without a lot of rest. Keep it warm, don't do lifts that hurt, use straps, stretch a little.
>>76984587Do not stretch tendonitis.The tendons need to be strengthened not stretched.
>>76984735Nothing. Tendonitis needs strength work and peptides don't fix it when it's even remotely bad.
>>76984878i had tenderness at the same spot. it could be nerves.
>>76986644Stretching them intentionally keeps them loose so they don't get accidentally stretched. And they will anyway unless you immobilize it like with a cast.
>>76986675I'm telling you man, as a sufferer of chronic patellar tendonitis, do not stretch them. They need to be loaded in a safe range first (isometrics), then pushed through a larger range when tolerated (no increased pain next day), and so on until you can progress to basic explosive movements e.g. hopping for Achilles tendonitis before progressing to intense explosive exercises e.g. high jumps, depth jumps, one leg bounding hops etc. before returning to sport
>>76984735dose?
>>76984585I had tendonitis in my ankle for a solid 2 years, only in recent months has it subsided. I still ran and hiked and lived with it.While Rob O'Neill may not be the most truthful in his stories of the UBL raid, he mentioned off hand in an interview that he still had tendonitis in his wrists from fast roping so much training for that raid. The interview was 7 years after the raid happened.Seems like sometimes tendonitis becomes something you have to live with and manage for unreasonably long stretches of time
>>76984569>reverse wrist curlsthis is what worked for me
>>76984566Maybe start with one of the other colors than the blue one depending on the severity of your affliction. It really is a good product, though.
>>76987562yeah, this is good. a twisted up towel works too iirc
>>76986665Yeah its nerves or a tendon. It does wake me up sometimes at night when it spasms. Right now, I feel nothing, but make a wrong move or curl the wrong way, it gets aggravated. I need to get it checked out, really.. Even a pinching motion can piss it off. Any ideas how to make it go away or relieve the pain when its pissed? What do YOU do?
>>76984566The stack:>MSM>Glucasomine>Chondroitine>High vitamin C rich juice (homemade prefferably orange juice)>Magnesium>Calcium>Copper>Selenium>Bone broth or gelatine >Homemade chicken bone soup>Omega 3>Sauna>red light therapy (there are cheap red light therapy pads for any and each joint on chinese websites)Bone broth/gelatine/soup is collagen rich source of food most people are missing in their diet. MSM/Glucasomine/Chondroitine support joint health and healing. Vitamin C and Omega 3 are natural high antioxidants and help collagen start production. Sauna promotes blood flow. Red light therapy increases activity of the cells by 17 times, promoting recovery and healing. Magnesium/Copper/Selenium/Calcium are needed for body overall, helping supplement helps with healing. Richest food is beef liver, if you buy supplements try to have time between each as they compete for absorption.Stop doing:>alcohol>smoking>not sleepingThese kill collagen production heavilySTOP DOING IMMEDIATELY:>lowering inflammation with antiinflammation drugs like ibuprofen and aspirin>putting limb on heightened state to lower bloodflow>putting ice on jointLowering inflammation slows down recovery and makes the joint take longer to heal. Putting ice on the joint just shrinks the tendon that is damaged, pushing the damage further. These fall under "RICE method" which has been debunked heavily over past few years. Experimental treatments:>BPC157>TB500>GHK-CUThese naturally occurring peptides decrease as you age and help with recovery and healing. You will need to pin it intra-muscularily and buy them of reliable sellers but if you're up for it they will help IMMENSELY. They are not a silver bullet and need to be combined with things above.
>>76987805PSIf you're cash strapped and don't want to do all of them just do what are the cheapest/most efficient supplements. You can go around most of them as getting bones for free/cheap from the butcher, going to sauna in your gym, etc etc
>>76987817>>76987805PSSRice method is shit and retarded. Better to lower weights and do light cardio to promote bloodflow than to stay out of the gym and not do anything
>>76987805>>MSM>>Glucasomine>>Chondroitinecopejust pin bpc157(at least) + tb500>>High vitamin C rich juice (homemade prefferably orange juice)not enough vit C for collagen synthesisbuy powder>>76987820>Rice method is shit and retardedyup, not only for joints but for everythingblood carries nutrients and you need nutrients for repairs
>>76987948>copeI gave people options, let them decidedownside of BCP157 and TB500 is agniogenesis that could be cancerous>not enough vit C for collagen synthesisbuy powderIt's more about synergestic food plans. Fiber helps with absorption and syntetic vitamin C is of worse quality
>>76987805the bone broth stuff is probably the only ingredient that is doing anything.I guess maybe the omega 3 does something?try to redpill me on red light therapy
>>76987983>passive aggressive downplaying of my long list of curated supplements and methods>not even saying "thank you" or "please"nah, google and chatgpt is free
>>76984878What's up fellow blonde eyebrow ginger anon.
>>76987996Hello fren.
>>76988150based
>>76988150Kek your a chink
>>76987733for me it was the radial and medial nerve. i self diagnosed myself as a med school drop out, hehe. i did a lot of gliding/stretching. the pain is still here, but it's not worse and i had to modify some of the exercises i do (grip position can irritate my nerve a lot). nerves do take a long time to heal, if it ever heals at all.
>>76984566I wear elbow sleeves on any push day
>>76988741what kind do you use, and how does it affect the pain levels?
>>76984566elbow pain has to rule out cervical, shoulder, forearm, wrist, bicep and tricep.It can literal be any of these.if it's a warm feeling in the back of the elbow specifically and you have no other symptoms at all. Progressive load training is the only thing that will fix it.Laying tricep extension with 10lb weight.You only go to 90 degrees on elbow, don't suck in the weight into the bicep.Hold here to allow stretch, gently bring back up.You cannot do this slower, even if you think you're slow, that's too fast, slow.if you drop the weight into the bicep you'll aggravate the injury. you have to rehabilitate ROM by promoting healthy muscle growth and tendon/ligament flexibility at the 90 degree first.This is extremely similar to proximal hamstring, hip flexor, or rotator cuff injury where everyone thinks >nah i'm healed up i'm ready to progress again yeah enjoy your multi year if not permanent injury.This is a long term rehabilitation that requires 9 months, that's how long it takes for tendons to modulate themselves.If you fuck it up at any point before that 9 months is up, congrats it starts back at month one.The reason why people are susceptible to repeat or chronic injuries for this is literally ignoring the 9 month rule.
>>76984566This video explains the nature of tendinopathy and the solution pretty well, I did something like this to fix my tricep and bicep tendons that were painful for years: https://www.youtube.com/watch?v=ZZmPlBKid6cTL;DW: high reps and slow eccentrics.
>>76988986>If you fuck it up at any point before that 9 months is up, congrats it starts back at month one.meaning you cant bend your elbow past 90 with any weights at all?
>>76989229For tricep tendonitis any excessive load instead of progressive load will damage the tendon further.So trying to>dip>benchetc where the load is exponential is clearly not progressive and it is only furthered by you going past 90 degrees where the tendon is almost a sharp point pulling away from the tricep.Tricep tendonitis is notorious for rehabilitation issues because the tricep is used for arm stabilization in basically every single arm exercise. it has to be taken seriously.if you progressive load and reach benching weight again. that's where it's time to reset and start increasing rom further.this will lengthen the tendon by adding hydroxyproline into the chain at more abundant amounts. the initial rehabilitation is to provide bare minimum hydroxyproline, adding almost entirely glycine, proline, etc. which is strengthening and firmness.I digress, when you begin to increase rom the strengthened tendon will add hydroxyproline, keeping the strength of the tendon, but now increasing the rom of the tendon.Once back to benching weight, you now have a flexible and strong tendon rehabilitated and ready to go.This is accurate in all situations known to man as a tendon tear no matter how small takes 3 months to completely repair itself, since rehabilitation by its nature damages it again that is another 3 months added, the third cycle of 3 months is final modulation of strength and flexibility for daily usage as intended.For a normal healthy tendon mass, one of the thousands of strands is damaged and the others are strengthened during workout. As the one strand heals the others keep getting stronger until eventually one of those breaks, repeating the cycle ad infinite (relative of course to the number of strands in the tendon rope matrix that breaks daily, this is just an example).tendonitis is a quantifiable number of strands in the matrix breaking either on the tendon or where the tendon meets with with the muscle.
>>76989319>>76989229you should look this up yourself so you know i'm not bullshitting you, it's very important for anyone who is weightlifting to accept this.many studies online agree with my sentiment and i've had my own experiences.if your injury heals in less time, it was never a serious injury to begin with is basically how this goes. basically people on /fit/ larping about how they have had an injury and it only took them a few weeks to heal.like bro you had a tiny boo boo and you're impressed your body healed it in 1 month?more than likely was a muscle tear and not a tendon tear.once you've felt the difference between the two you'll know exactly what I am saying.tendons fucking suck and are almost as painful as a broken bone. muscle tears basically stop hurting after a day or two.
>>76988216The guy doing the test musta contaminated the sample, somehow...
>>76988261Yeah it is VERY slow to heal, if at all like you said. So weird right? I guess to heal, youd have to penalize it for God knows how long and thats not possible. I will get it looked at, at some point.
>>76987805You forgot eating sugar kills collagen and that collagen is the slowest to supplement so you need to be getting 10g a minimum
>>76986083I second DMSO. Works amazing for any injuries, just dilute it to about 80% and rub on. No idea how it works but I’ve tried peptides and it’s on par but you can do it as much as your skin tolerates.
>>76989463its cause tendons and nerves get very little blood supply.. with the latter getting even lesser. this is why nerve damage can sometimes be perm. some ppl recommended here bpc-157, which can create new blood vessels in hopes of reaching the nerve, but i'm not sure how likely that is, esp. with subQ injections.
>>76989514eating sugar doesn't kill collagen, it binds to collagen. which creates weak chains.exercise and diet create periods of low sugar, which during autophagy removes those weak chains and allows collagen chains to redevelop with proline/hydroxyproline chains as intended.FYI this is a turbo fatty problem, skinny people, even skinny fat people don't have this issue unless metabolic disease is found.though coincidently in regards to this anon>>76989569excess sugar does deplete b vitamins though, which can with regular intake of sugar independent of body fat composition promote nerve damage.
>>76984566This shit is why I do wrist exercices 4-5 times a week. I lift every single day and never had it. I did have some problems with my ankle because of thai boxing tho
>>76989595genetics too OP, some people never get problems because blood vessels just happen to be right next to joints and tendons in meaningful ways.microscopic differences in distance from person to person ends with another dude having permanent problems because it got 0.01% less nutrients to area compared to you.i got bulletproof calves, ankles, feet, but lost the lottery on my scapulas. can't feel them activate no matter how hard I try. physically they do activate, but I just don't have any strong connection to them and can't feel them.
>>76989595what kind of exercises do you do?
>>76984566I have pretty manageable tendon pain, I really only get it on push days and I just wear an arm sleeve and it goes away by the next day. It's not terrible but it's bad enough that I can't really do skull crushers without them feeling pretty bad (so obviously I just don't do them) and they can get sore after bench and sometimes OHP. Is there a way to get my tendons stronger so they don't feel like this? Is this level of pain fine? It's probably on par with muscle soreness but I don't know how concerned with it I should be or how I can strengthen the tendons enough that it will stop happening.
>>76984566Try voodoo flossing. Helped me a lot.
>>76984566you're doing something wrong when lifting.consult youtube if you don't want to visit a health professional.
Okay so recently i had an ankle injury and tendons got fucked along with cartilage. What kind of recovery exercises should i do? Ones that focus on strength or ones that focus on streching the tendons? Both at the same time? One after another?This is the first time i hurt myself this bad so i'm kinda lost.
>>76984587>physiotherapyi did it for my fucked shoulder and it helped not at all. Only giving up on lifting and letting my shoulders alone for months helped
how often should you do physio for tennis elbow? I had one physio say every day and another one say 3 days per week at most. so which is it?Also, should you do your physio before your workout or after?
>>76993268They probably get paid less if they say just don't use it for 9 months.
>>76992375>see health pro>they say youre doing something wrong when lifting>ask what>i dunno im not about to go with you to the gym just rest and put some ice on it
Sun tanning as that improves your muscles, bones and joints
>>76984566>warm up for 10-15 minutes before training>take a week or two off from training that muscle>adjust formThat's about it
>>76989569>>76989583Ive read or heard that HGH can help with repairing your body...any input on that?
>>76986098>for 5 consecutive daysWhen I google this protocol, it says rest for 5 days between sessionsAlso just finished my first session
>>76984566In many cases it comes from permanent tension due to tight muscle. Release, massage and do some full ROM movements every day.
>>76993611what massage rollers are recommended for tight muscles and fascia though? There are a shitload of them,some are flat some are spiky,also they vary in terms of materials.
>>76984569THIS. SO MUCH THIS.Reverse wrist curls was invented to fix all of your elbow and tendon pain.There's a reason why Sam Sulek shills it so hard. GOATED!
>>76993330i mean yeah, but you actually gotta take that seriously and micro dosage at perfect schedule.it's not a debate, HGH literally helps repair absurd damages to the body.problem is people will take too much and start growing shoulders like that fucker from Yu Yu Hakashu. which leaves you with worst problems like nerve impingement etc because the rest of your body didn't develop correctly.
>>76986675You don't stretch for tendinitis unless you got I by having an imbalance then you stretch the other muscles and tendons that are causing the asymmetry.
>>76984581that's not tendinitis, tendinitis gets worse as the workout continues, not better. you probably have tendinopathy.>>76984566don't rest for tendinitis unless, that makes it worse. you want to strengthen the tendons every day for exercise. unironically, ask chatGPT to help diagnose what you have and exercises to treat it.
>>76984566also compressing the tendons will help momentarily to get through the workout
>>76984566RESTIF YOU CURRENTLY HAVE THIS YOU HAVE TO REST AND I KNOW NO ONE WANTS TO HEAR THAT.I was going consistently to the gym 5 to 6 times a week and I hit that shit hard. I put up good numbers and I always push myself. I would get sore once in a while but nothing serious UNTIL I listened to faggot science based lifters and start doing full stretch movements and I fucked both my elbows up. That shit would not go away, no matter what stretches or exercises I would do. Then I had something happen in my life and I only went to the gym 2 times the entire month of November and let me tell you... When I went back finally in December I felt absolutely nothing in my elbows. Now I always make sure to warm up with light weights very thoroughly and I avoid retarded stretch movements and my elbows feel amazing and I can lift even harder than I used to.I didn't take shit, no stupid exercises, no retarded stretching. I just rested and slept/ate well and that's all it took.Also careful with heavy squats, I didn't realize how much it was taxing my elbows so I had to fix my form. I also changed to 4 days a week instead of 6 and not only have I found much better gains but I feel better as well.That's my experience but truly just taking time off should heal everything. Unless it's super serious.
>>76994042>You don't stretch for tendinitis unless you got I by having an imbalance then you stretch the other muscles and tendons that are causing the asymmetry.I say you do. Slowly and steadily going through the range of motion associated with the tendon keeps it loose enough that normal activity won't jerk on it and fuck it up.
>>76993310sad if true.consult youtube.one common cause is not fully/actively gripping the bar when lifting. say, when doing pullups/lat pulldowns, when just hooking the fingers instead of actively squeezing the bar.
