How to fix/prevent elbow pain from lifting? I get lingering pain from tricep exercises, especially overhead tricep extensions. But now my weighted pull ups are starting to do it too. My left elbow is worse than my right. I heard forearm exercises help?
>>77411710Just stop working out for a while. Even back squats.
haha ok ill be generousUse lighter weights for tricep exercisesDon't do weighted pull ups they are retarded and pointless same with dips
>>77411710Make sure you always warm up properly, and wear elbow sleeves from the very beginning all throughout your workout (unless they really get in the way during pull exercises). Completely fixed my issues and I had pretty severe elbow pain even in the joints, not just the tendons. On off days still go through the motions with very low resistance.
>>77411710Do you only do flat bar skullcrushers for triceps? Bend your pinkies and shit and use the outside of your palm and twist your hand and shit so that it is more of a false neutral grip.
>>77411710I have the same problem. Dumbell skull crushers is better for my elbows.
>>77411710>fixes ur elbow
Dead hangs everyday. Most Anons can’t even do 5 min
>>77411837Forget picrel
>>77411769what's a good way to warm up elbows?
>>77411843Do you have a metal bar or the one with the grips? What does your routine involve before deadhangs?
>>77411850What's the best way to use these to fix elbow pains? I have a set but it didn't make a huge change for me
In my case some arm positions give me pain very close to the elbow but not the elbow. I got then for being retarded and going for 80% of MR (8 reps), I went down to 12-14 reps and and eventually got to the weight that gave me pain, with more reps and no elbow pain.
>>77411862I use a band but cables / free weights are fine: 20 curls, 20 tricep extensions with an emphasis on making sure you can lock out smoothly.
>>77411864If you have tennis elbow use it to twist upwards. If you have golfers elbow use it the other way. You gotta strengthen and disentangle those fibres, so go nice and slow and get a stretch
>>77411850what are they called?
>>77411873I'd want some kind of pulley or lever or something for it to actually put force on it at a proper angle than have to do it manually with my hands.
>>77411710I have felt it in my elbows all of one time ever pribably because I do grip and super full rom a lot.
>>77411873>>77411886This sounds just like one of those wrist roller things. Does it do the same job?
>>77411876Therabands>>77411886>>77411898There probably other things you can do to mimic that motion, maybe like your thing and also weights in a shopping bag. But this one has worked for me and is convenient and you can get a real good disentangling stretch on the affected area. Helped me when I had it real bad (tried physical therapy, other rehab, supps, sauna, etc first to no avail) now first time I feel a twinge I just hit it and it dissipates
>>77411850these things work well. skip the red one unless you're a complete dyel though, it's too easy.google 'tyler twists' for tennis elbow
>>77411710Supplementing boron fixed mine. Google Nothing Boring About Boron
>>77411710>elbow pain from pullupsTry replacing your regular tricep extension with the JM Press for a few weeks.picrelated
>elbow pain thread/video/whatever>tricep movements relevant>"just do granny rehab exercises with rubber for flexors/extensors"Every god damn discussion on this always ends here, so this must be a common enough problem that it works for someone, presumably. But a year and a half ago I already got meme'd into this time wasting tyler twist bullshit, and even took it way further with significant dedicated extensor work... and skull crushers still irritate. Has anyone actually solved this when it wasnt straightforwardly an extensor/flexor weakness?
>>77411710lay on your back like doing skullcrushers or behind the head tricep extensions.it's very important to have the scapula pinned in neutral position.take a 10lb weight starting at fully extended, now take about 30 seconds of TOT to come to a completely relaxed state, now take 30 seconds of TOT to come back to fully extended.Do this for four sets, it's basic rehab, but depending on how bad you are it can kick your ass. You're looking for that midrange pain, something where the arm doesn't feel confident and you want to ensure you're going through this full range without compensation.Using your other arm to brace your bicep to help focus on the tricep is allowed.Eventually leading to one minute both directions, switch over to 15lbs and now do 30 seconds both ways again.This amount of TOT in this slow controlled patten is the only way to break up dense tendon tissue around the tricep insertions where a lot of elbow shoulder pain happens.You can't just exercise your way through this.The same practice for bicep rehab also works.As the old tendon/ligament tissue is destroyed and stimulated healthier, more fluid tissue is built that should help to glide the joint/nerves/etc more freely.Had a reduction of almost 80% pain doing this.supplement collagen, synovial fluid micros, and vitamin C during rehab period in the morning and drink lots of water right before the exercise to ensure this fluid and its benefits are pushed to the area to heal.
Any biceps triceps stuff I can only do with a neutral grip or my elbow hurts
>>77411710Hey, literally just the same thing happen. Basically I did was this Anon said >>77411762. I went very light on tricep (and bicep) exercises for about two weeks then worked my way back to my normal weights (but brought down the weight on the lift that caused the injury). I also iced peridiocally, stretched my arm, and doing wall push ups.
Top 2 causes of elbow pain on /fit/ according to the an oldfag:(a) low bar squats done too low on the back[powergap](b) training routine has tons of wrist flexion but no/almost no extension
>>77412859>(b) training routine has tons of wrist flexion but no/almost no extensionthere was also the time facepulls and external rotation were shilled on here and everyone started giving themselves impingement problems from also not working out internal rotation equally.excessive external rotation was creating absurdly tight muscle groups that didn't allow the shoulder and arm to work properly anymore, caused a ton of bicep/tricep issues.
>>77412847when you say you went light are you still training to failure at higher reps or just not training as hard as normal?
>>77412927Just not training as hard as normal - I reduced weight and actually did numerical reps (3 reps of 10) instead of going to failure.
>>77411710Stuff you can safely do yourselfDo what you can to avoid RSI outside of the gym. Dunno if you type a lot but this can trigger elbow pain.Don't rest your elbow on hard surfaces. Use a pad if you're doing things like planks or getups or whatever.Don't flare your elbows or side-load them. Keep them tight, keep the tension square on your working muscles.And finally, use the RICE method after the gym and reduce load on any movement that causes pain until there is no pain. Joint pain is not the kind of pain you push through.If you can't get an improvement in a couple months with this or if it suddenly gets worse, you need to see a doctor.
grab a (very) light band and do the following daily, 50-100 reps each:>wrist pronation>wrist supination>wrist flexion>wrist extension>hammer curl>tricep pushdown (arm by side, not overhead)>shoulder external rotation
stop doing things that trigger the pain. go to a physio to diagnose it properly. rehab it slowly while avoiding things that aggravate it. this is the same thing you do for every injury that doesn't go away on its own in a few weeks
use a longer rope if you’re doing rope pull downs. and stop working the area till the pain goes away which may take months.
>>77411710Cables
I fractured my radial head in my elbow 4 years ago now and it still causes me problems. Even holding a phone or putting a fork to my mouth. Frustrating as fuck, stops me lifting consistently because I have to take breaks all the time. Help me
>>77412480more isometric statics
>>77411710>>77412480do tricep movements but focus on the eccentric part of the exercise. Use half the weight and high reps, focusing on control and stretching the tricep
>>77411710Less freeweight arms lol
>>77411710No shoulder pain? I will fight you for 20 donars to stop shit the board.
bodyweight chin ups.sets of 3.do 12-15 sets after you finish your primary workout. pain should go away after 4 sessions.
>>77411710Do warm up stretches before you lift.
Do you guys want what my coach passed to me
>>77417498anal herpes? no thanks, i'll pass
>>77411710Supplement collagen.
>>77417090>Do warm up stretches before you lift.Meme for middle aged white women - stretching is for explosive movements like throwing a ball and is absolutely useless prior to lifting weight, you retard
>>77411710>I get lingering pain from tricep exercises>But now my weighted pull ups are starting to do it tooYou have tendonitis and are making it progressively worse whenever you work out because you're not doing isometric exercises to strengthen the tendonsTendons both grow and heal much slower than muscles which is why you hurt them when you begin to increase weight without doing tendon strengthening exercises and why they can take 6 months to heal, unless of course through bad rehab you turn the tendonitis into neuropathy which is for life.
>>77417502Nta but what's this obsession Anglos have related to anal/faggot things? How did you bring that for this topic?
>>77419281Do you want to know my answer to that question?
>>77411710I had the same issue. I superset light dumbbell curls inbetween sets of my bench press, so inbetween your tricep extensions. Keeps the muscle in there nice and warm.Now someone please tell me how to get rid of my shoulder pain.
>>77412480>>"just do granny rehab exercises with rubber for flexors/extensors"All my injuries have best been helped by YouTube videos and not physiotherapists (went via public healthcare, they dole out the granny exercises)It has always boiled down to 1) Rest enough for the injury to mend2) Strengthen what is weak with proper, good resistanceFor my sciatica I did deadlifts up to sets of 4pl8 x 10, for my elbow pain I did grip training
I utterly fucked myself with this, don't tough it out , I had to stop most lifts for like 6 months.Work out opening hand movements. I got very strong with hand closing wrist muscles and zero training the opposing musclesKettlebell crowd ignores this. My new thing is rubber bands around fingertip and open hands and 5 galon bucket filled with sand for hand stuff.>>77411850This didn't do much for me, holding a mini sledge hammer elbow at side hammer straight up and lowering to each side was better.
>>77412480yes, i had both golfer's elbow and after fixing it, developed tennis elbow in the same arm. fixed it by avoiding things that aggravated it, doing tyler/reverse tyler twists, stretches, gripping progressively heavier dumbells, and wrist curls.it just took a long time which is normal for elbow tendonitis.
>>77411710for starters stop doing overhead tricep extensionsthen do one, two or all of the following on all your training that involves loading elbow extension:-reduce the amount of sets you're doing-reduce the amount of reps you're doing-lower the fequency with which you train the function that causes the pain-train a bit further away from failure-keep the weights heavy
>>77411710Resting doesn't fix tendons. Studies show tendons are stubborn and completely ignore rest or light weights, they only trigger collagen repair when forced to handle heavy, high-magnitude loads. like very heavy 80% plus, this paper is about that Arampatzis et al. (and Bohm et al.), i had a chronic achille problem i got from isotretinoin, that remained for 2 years, tried eveything, including rest, then i went and leg pressed like crazy, until i was feeling like sowmone was slashing my tendons with a razor, but of course i stop at each time i feel it, give it a break and come back, after 3 week or so it went away completly. same thing didnt work for my golfer elbow though, wonder why. maybe it needs more time, but this golfer elbow is bitch im really out of ideas. my last hope is i will run next week, cjc dac + ghrp 2 + bpc157 + tb500.
>>77411710More rest than you think you need. Like 5-7 days
>>77420552>Resting doesn't fix tendons. Studies show tendons are stubborn and completely ignore restThis. People recommending rest are imbeciles. Thank you anon.
