Anybody here dealt with tennis elbow and found a way around it? I'm 39 and Got the most into lifting around 27... I worked out 3 to 4 times week for about nine months before I noticed a twinge in my left elbow while doing chinUps with the hammer grip... I pushed through the workout, and then basically had to stop lifting for 8 months cause of the pain. Could have focused on legs and core, but I just wasn't into it... Anyway I basically have not lifted for the last twelve years. But got back into it recently... Three, solid months or so, and then took a three week vacation... On my third workout back I noticed a twinge while doing bent over barbell rows. I immediately stopped, but i've experienced the same kind of pain from before for the last twenty four hours. Am I just fucked? When I went to the doctor about this over a decade ago, he literally just handed me a printed out from WebMD about tennis elbow...TLDR: how do you deal with tennis elbow When you are lifting? Any help would be greatly appreciated.Also I have plantar fasciitis and it fucking sucks
>>77550598You might be doing these exercises with a “loose wrist,” which can put extra stress on the wrist extensors when you’re doing rows or chin-ups. I’d look into a good forearm routine and stick with it, especially exercises focusing on isometrics and eccentrics. Ice can also help with the pain, and try to keep your wrist firm when lifting.I’m a physio. Hope that helps!
>>77550598>he fell for the volume memeTwo weeks off from lifting
>>77550598Rice bucket work (hand expansion/contractions in a rice bucket)Club and mace work The pin firing protocol (look it up; do pronated for tennis elbow and supinated for golfers elbow)
>>77550598this has to be bait. no one can be retarded enough to stop lifting for 12 years because of a tendon injury.you never once thought to google "tennis elbow"? never once realised that it doesn't just magically go away with rest? that you have to actively rehab it? you could have figured this out in after 5 minutes of research.this is bait. kill yourself
>>77550598your kinda retarded bro, tendons hate overuse, they also hate no use at all, first use straps for everything and abandon things that straps wont work for that aggravate it.short around 10 minute workouts at a lesser weight prioritizing extremely slow eccentric or just 30 second holds is key.it hurting a bit is fine but go for like a 2-4out of ten.google the specific exercises cause I'm recovering from golfers elbow not tennis.take vitamin C and collagen 30 minutes before is beneficial.daily or even twice a day is finea hard massage with your thumb of the painfull spot once a day is probably goodbasically your tendons got too damaged and laid down scar tissue instead of building stronger tendons, you need to slowly work them so they lay down proper tendons again
>>77550598I wish I knew because I got that shit too. I've been dealing with it for awhile now.>wake up in pain every morning>hurts if I don't constantly move and stretch it>grip strength is very low>every time something causes me to tense up, it hurts for an hour I've tried fish pills, massage gun, ice, and stretching videos on youtube. Haven't seen a doctor because usually shit like this just goes away on its own if you ignore it. In general it gets better but then worse again and its been like that for 4 months. I wonder if its from jerking off too much. My 4 hour gooning sheshes can't be helping.
Starting strength has the answer to everythinghttps://startingstrength.com/training/elbow-tendonitis-how-it-occurs-and-what-to-do-about-it
>>77550694Im engaged to a beautiful 25 year old. I just lost interest in lifting and am trying to get back in it. Why would I kill myself? I used to browse here when Zyzz was alive. You can go fuck yourself.But I am actively looking into the advice here except the killing myself part. Thank you.>>77550706 Thanks for the advice and calling me a retard.
>>77550733Website is down but I'll look into it..thank you
>>77550598Get a resistance band and do forearm pronation and supinations with it. Look up how arm wrestlers wrap the band around the hands to see how it's done. 100 reps of each almost every day.
This has helped me with my (ez-bar) preacher curl issues. I had the exact same issues he describes in the video, namely my outer forearm hurting like crazy when letting my grip go after certain lifts.https://www.youtube.com/watch?v=1q3Ri159Vfg
>>77550598i aint get injured cos i aint no bitch
>>77550774I'm NTA but I've been doing the SS pin firing protocol and it has helped.Basically you do low reps, high sets of chinups once a week 15-20 sets of 1-3 reps of chinups to crush your forearm tendons and force them to get inflamed which triggers the healing process
>>77550598I had both tennis and golf elbow.It's generally caused because you did too much intensity (weight), volume, (reps) and frequency (numbers of workouts) in a week without allowing time to recover. Don't think of it as a single event or a single injury but as your body not healing fast enough before the next workout. It's more like a recurring pattern of injury for a tendon that is too weak.First, take 1-2 weeks off until you are completely free of pain. Then go back to baby weights. Do high volume, low intensity baby weights every day. The idea is you want to feel the tendon ache a little (like 3/10) but not sharp crippling pain. Your tendons are like muscles, they get stronger during training, but the strategy to strengthen them is different. Muscles like heavy weights with low frequency (number of workouts a week). Tendons like light weights with high frequency.It will take a few months. Massages and acupuncture help. Also look into getting tennis elbow bands (can also be used for golf elbow).
>>77550598I got elbow sleeves and they immediately fixed the problem and I never had to deal with it again. I wear them for almost every pressing movement.
>>77550803Came here to say this. I had either golf or tennis elbow for months, not terribly painful but nagging. Started doing this at the suggestion of a trainer, within a couple days it was completely gone. Plus forearm gains3 sets of 10 pronate and 3x10 supinate is all it takes- resistance band stretched across a squat rack, forearms in front of your face perpendicular to the floor
>>77550598This and bpc157
>>77550598You should seek some coaching or PT to retrain how to do your lifts. Something else could be weak/misaligned thats causing excess stress in your elbow.Also you probably damaged it in the past. This isn't really a problem unless you have aspirations to be a powerlifter, it just means you have to trade weight for more reps and might have some bad days. Absolutely do not push through joint pain, or really any pain that's sharp and localized. Part of getting fit is learning to listen to your body, not for your mind to conquer your body.
>>77551482Ok thank you. Taking this to heart.
>>77550598Practice isometric holds for tendon strength
