Workouts during injury recovery

mar_sbar
mar_sbar Posts: 72 Member
in Fitness and Exercise

I got a case of golfers elbow about a month ago, and despite it not being severe, I've had to lay off of several key exercises like bench press, bicep curls, pull ups and tricep extensions.

I've only done some careful dumbbell overhead press, push ups, light incline dumbbell presses and lower body workouts in the meantime, but I'm concerned about not getting sufficient exercise for hypertrophy. I'm a hardgainer, so putting on mass is my never-ending quest. Is it best to just continue lighter exercises to allow the elbow to heal, or is there anything else I can do to somewhat continue hypertrophy? Thanks in advance.

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Best Answer

  • Retroguy2000
    Retroguy2000 Posts: 2,029 Member
    Answer ✓

    You're right to keep working around it. Warm up the area a bit more than usual too.

    Try to look for alternatives. Maybe bicep curl is out, but preacher curl may be OK. Maybe bench press is out, but close grip press might be OK. Pullups are out for you, but maybe T-bar row or similar is OK. Etc.

    Whatever you can do without aggravating it. If lifting heavier on some things, use straps or an elbow sleeve to reduce grip demands.

    Also do wrist curls and reverse wrist curls. You can do those isometrics at first, or if you can handle more, use a db and for the wrist curls let it roll down to your fingers then curl it closed. Do these multiple times per week.

    Try dead hangs too.

Answers

  • mar_sbar
    mar_sbar Posts: 72 Member

    That all sounds helpful. Thanks very much!

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