Tennis elbow
Pinnacle1974
Posts: 8 Member
All,
I think I’m suffering from tennis elbow. The excercuses I’m doing in the gym if controlled are fine but outside of the gym I’m in a bit of discomfort. Lift a cup up or grip something and I’m cringing.
I know you just have to rest and ice it now and then but how do I rest it?. Do I need to put my arm in a sling or something?. This has been going on for a few weeks now and I fear it will really I terupt my weight loss goals if I can only do cardio.
Please help!
Stu
I think I’m suffering from tennis elbow. The excercuses I’m doing in the gym if controlled are fine but outside of the gym I’m in a bit of discomfort. Lift a cup up or grip something and I’m cringing.
I know you just have to rest and ice it now and then but how do I rest it?. Do I need to put my arm in a sling or something?. This has been going on for a few weeks now and I fear it will really I terupt my weight loss goals if I can only do cardio.
Please help!
Stu
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Replies
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When I had it I went to a drugstore and bought an elbow brace with velcro. I wore it during the day and the problem passed. If you try this, give it a week and if things don't get better see your doctor.0
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these compression pads work great
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The compression strap can work as a preventive/palliative device—I’m not sure how well it works to heal the injury.
Tennis elbow is usually not a “rest and recover” type injury. In my experience, it takes active exercise therapy to heal. Obviously, the ideal approach is to see a doctor and do some physical therapy, but I know that is not always available.
If it doesn’t go away in a week or two, I would start working on it. The current approach is to use eccentric loading to work the area. If you google “eccentric exercises for tennis elbow”, you find some examples.
Here is a product designed specifically for that purpose:
There are different levels of resistance—red is the lightest.
One other note—depending on the severity of the injury, tennis elbow can take a long time to heal. The two cases I worked with (myself and one of my training clients) took over a year. I say that not to discourage you, but to let you know NOT to be discouraged if you don’t see immediate results—hang in there.
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Azdak sounds like a professional to me, and I agree 100% with what he's saying. Just to add one more thing, my wife (and I at one time) felt we had Tennis Elbow -- turns out it was tied to Carpal Tunnel. Similar concept to what Azdak is talking about but there are these Rubber Band finger things that helped out with the pain tremendously. My wife's went away within weeks after using these Rubber bands on her fingers constantly.
https://www.amazon.com/Finger-Exerciser-Strengthener-Light-Medium/dp/B071LMJMDR/ref=sr_1_4?dchild=1&keywords=finger+stretcher&psc=1&qid=1571835148&s=sporting-goods&sr=1-4
There are tons of them but these work. A lot of elbow pain is masked Carpal Tunnel.
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MikePfirrman wrote: »Azdak sounds like a professional to me, and I agree 100% with what he's saying. Just to add one more thing, my wife (and I at one time) felt we had Tennis Elbow -- turns out it was tied to Carpal Tunnel. Similar concept to what Azdak is talking about but there are these Rubber Band finger things that helped out with the pain tremendously. My wife's went away within weeks after using these Rubber bands on her fingers constantly.
https://www.amazon.com/Finger-Exerciser-Strengthener-Light-Medium/dp/B071LMJMDR/ref=sr_1_4?dchild=1&keywords=finger+stretcher&psc=1&qid=1571835148&s=sporting-goods&sr=1-4
There are tons of them but these work. A lot of elbow pain is masked Carpal Tunnel.
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I had it and it lasted for ages - I don't think there is an awful lot you can do.0
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Pipsqueak1965 wrote: »I had it and it lasted for ages - I don't think there is an awful lot you can do.
Yes, it lasts for ages. However, there are things you can do—in fact, as I stated before, things you MUST do—in order to heal it. From my research from when I injured myself (as usual, by doing the most mundane and stupid thing imaginable), it became apparent that this is one injury you cannot just rest and wait for it to go away. 3 months of rest will likely mean you have just delayed starting your recovery by three months.3 -
Pinnacle1974 wrote: »All,
I think I’m suffering from tennis elbow. The excercuses I’m doing in the gym if controlled are fine but outside of the gym I’m in a bit of discomfort. Lift a cup up or grip something and I’m cringing.
I know you just have to rest and ice it now and then but how do I rest it?. Do I need to put my arm in a sling or something?. This has been going on for a few weeks now and I fear it will really I terupt my weight loss goals if I can only do cardio.
Please help!
Stu
One other note—you might have to modify some movements, but it is likely that you can still lift weights. For me, I could not do a lat Pulldown, for example, but I could do seated cable rows just fine, esp if I modified the grip so that palms were up at a roughly 45 degree angle. Sometimes switching to cables, dumbbells, and bands will help you modify grip and joint angle so that you can continue to lift without further injury.
I would not recommend kettlebell or dumbbell snatches, however.0 -
Pinnacle1974 wrote: »All,
I think I’m suffering from tennis elbow. The excercuses I’m doing in the gym if controlled are fine but outside of the gym I’m in a bit of discomfort. Lift a cup up or grip something and I’m cringing.
I know you just have to rest and ice it now and then but how do I rest it?. Do I need to put my arm in a sling or something?. This has been going on for a few weeks now and I fear it will really I terupt my weight loss goals if I can only do cardio.
Please help!
Stu
One wants to access what movements is too painful to tolerate.
Most people will find a neoprene elbow sleeve helps to keep the area warm and allow training while having tendonitis.
One wants to train for not only the obvious benefits, but to allow more blood to the area. Tendons are very course and can take many months to heal because of the restricted blood flow compared to muscles. Don't be discouraged, it will eventually heal with the correct approach.
I've personally used a thera-band(shown above) at one point and experienced immediate relieve. Of course that could be placebo, but regardless the pain was more tolerable in my experience the one time I used it as a tool with training.
I've dealt with many tendonitis and tendinopathy issues due to my joint disease as well as train people who experience simular or same diagnosis.
*edited to add using a "pistol grip" and/or lift ing straps can help with pulling motions.
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I had it for MONTHS and it was awful (at one point I couldn't even grip a hair brush it was that bad). had a massage therapist do active release therapy and i swear it was gone within a few sessions. I wouldn't normally believe in that kind of quick fix if I hadn't experienced it myself, but it really worked - look into it.0
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What I thought was just a "tennis elbow" problem, for which I tried using elbow straps, got cortisone shots and did PT, has turned out to be a degenerative joint/elbow condition which has prevented me from doing any pushups, pullups or OHPs without inducing acute elbow pain.
Am going to undergo a medical procedure at UCSF in a couple of wks which is called "epicondyle fenestration" that is supposed to remove latent scar tissue and induce healing in the extensor tendon to make it stronger and less susceptible to pain.
It's a relatively new procedure but clinical studies report excellent results in terms of pain reduction but no guarantees that it'll enable me to do the things that I used to do again.
Only mention this because what you think might be just a temporary condition may actually be more serious and a consultation w/an orthopedic specialist may be advisable.1 -
Mine lasted for about six months. Daily exercise and stretching (as recommended by a physio) helped, plus using the compression pad shown above to help me with exercises that hurt without it. If they hurt even with it, then I was advised to hold off.0
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