A good tendinitis brace and horse lineaments will get you through your workouts. If you're not opposed to dropping some coin and pinning BPC 157 will fix you up and allow you to heal without setting your training back. After that you should look into alternative non aggravating movements and prehab exercises to not get in the same boat again.
Alternating ice/hot water baths to reduce inflammation and promote healing blood flow. Braces. Rehab/prehab exercises. I like Hammer pronation-supanations, the work well for me.
Takes about 6-8 weeks for initial inflammation to die down. Rest for this long doing picrel stretch multiple times daily. Stretch to just before the point of pain and hold 30 seconds. Once the pain has gone start very light high rep recovery exercises and never overdo it. I recommend taking up cardio because it will be some time before you can lift heavy again
I think I have golfer's elbow, but; >doesn't really hurt at all during lifting, only a few lifts give a dull pain which is gone after warming up >mostly hurts the day after lifting, still mild and goes away the next day >pulling movements seem to aggravate it the most, but sometimes pushing too
What do I do? I already subbed out skull crushers and barbell curls for milder lifts and it has maybe improved, but it's been like this for weeks and it doesn't really impede my lifting at all.
Do I just continue to ignore it? Had a similar thing with my quads, there's pain on warm-ups with squats that's gone by the top sets. It resolved on its own.
First of all it's good to stop putting stress on the elbow.
Static stretches didn't do anything for me, and may have made it worse.
I had tennis elbow and did a combination of self-massage and movement rehab. The principle is probably the same for golfer's.
For the massages you want to find the muscle afflicted. Press and rub towards the elbow, chase the relief (shouldn't be just pain). Watch out for nerves. My arm was riddled with complications and I had to go all over the place with massages, both sides of the elbow, every day multiple times.
Get yourself a theraband and do the golfers elbow technique.
You have to take time off and rebuild very slowly. Low weights and high reps. Start off with ridiculously low weight like curls 5kg × reps until any pain. Never push through the pain with tendinitis as pain means reinjury. Realise this is a long term injury and rushing back to old working weights will put you back to square 1. Get a physio if you can
I think I have golfer's elbow, but; >doesn't really hurt at all during lifting, only a few lifts give a dull pain which is gone after warming up >mostly hurts the day after lifting, still mild and goes away the next day >pulling movements seem to aggravate it the most, but sometimes pushing too
What do I do? I already subbed out skull crushers and barbell curls for milder lifts and it has maybe improved, but it's been like this for weeks and it doesn't really impede my lifting at all.
Do I just continue to ignore it? Had a similar thing with my quads, there's pain on warm-ups with squats that's gone by the top sets. It resolved on its own.
Hello anon, I’m an orthopaedic surgeon.
The most prudent approach is to take NSAIDs orally while resting for 1-2 weeks followed by physiotherapy balancing out your probators/supinators. A bit more aggressive would be injecting steroidal antiinflamatory agents locally combined with rest and physio.
If you were a performance athlete and I feel like your career is worth me risking mine I’d give you BPC157 twice a day and TB500 once every two days for 6 weeks combined with 1 week rest and then physio ramping up into actual training. If you were on anabolics I would recommend deca+test and anavar. If you happen to be a poorgay or just want an old-school method just pinfire it, if pulling movements hurt use pushups or dips and if pushing moves hurt use pull ups, do 20-30 sets of 2-3 reps every two to three days while stopping all movements that hurt at least and preferably all other upper body work. The idea is that the sustained inflammation caused by the overtraining around the elbow will bring more blood and thus more reparatory factors into the area and will help feed and heal the otherwise avascular tendon while the unidirectional volume targeting the antagonistic muscles will help balance out the joint.
Regardless of how you tackle it and how successful you are at doing so, your current routine is problematic and unless you are a pro athlete it is moronic to force yourself to do programs that are obviously imbalanced and too intense for your recovery abilities.
>doesn’t have the reading comprehension to realize the dude was talking about two different methods >calls him a moron
I hate doctors as much as the next guy but come on dude, that bpc/tb stack is legit
Why would you recommend NSAIDs or cortisol injections to decrease inflammation when the inflammation process is responsible for healing? Seems to contradict your last sentence, that's the classic idea behind rehab. A lot of physios will even tell you that mild pain is fine during rehab movement.
It’s to decrease the acute inflammation and hidarthrosis that might be present so the patient can pursue physio with less pain and discomfort, the rehab itself will recause inflammation but in a controlled manner. Personally when people come to me with this they are athletes, I inject them with a corticosteroidal antiinflamator ry so they can be back in action as soon as possible while giving them bpc157, and tb if their sport is not rigurously tested. If it’s untested I modify their regimen for a while. There is no reason for OP to suffer through pain either.
You’re Dr. homosexual, practicing at the Gay-O Clinic, specializing in sucking and fricking wiener until completion, and you’re very well known as such.
I've had this for years but I only feel pain when I do pullups / chinups without warming up. If I do warm up I can do pullups with +50% my bodyweight with no elbow pain.
Is there anything I can do to fix this long term?
Mine only hurts when doing lateral raise, which i stopped doing. I can feel it through the forearm. Bicep curls don't hurt at all. Do i have tennis elbow or is it something else ?
A good tendinitis brace and horse lineaments will get you through your workouts. If you're not opposed to dropping some coin and pinning BPC 157 will fix you up and allow you to heal without setting your training back. After that you should look into alternative non aggravating movements and prehab exercises to not get in the same boat again.
What less chemical treatments are there?
Alternating ice/hot water baths to reduce inflammation and promote healing blood flow. Braces. Rehab/prehab exercises. I like Hammer pronation-supanations, the work well for me.
bump because in same predicament.
I can't do pullups or curls anymore. Even benching hurts. I've been resting for 3 weeks, no changes.
Takes about 6-8 weeks for initial inflammation to die down. Rest for this long doing picrel stretch multiple times daily. Stretch to just before the point of pain and hold 30 seconds. Once the pain has gone start very light high rep recovery exercises and never overdo it. I recommend taking up cardio because it will be some time before you can lift heavy again
NO
NOOOOOOO
IT'S ALMOST SUMMER
MY GAINS
I NEED MY GAINS TO FRICK SLOOTS
PLEASE GOD WHY NOW??
Thanks anon. Do I need to stop completely, including pushing exercises? Can I at least bench?
If it's anything like climber's elbow then you need to stop completely for now, I'm sorry
I agree with other anon, stop completely
Pressure point therapy is the only thing that's helped me.
I'm afraid of accidentally exploding myself.
First of all it's good to stop putting stress on the elbow.
Static stretches didn't do anything for me, and may have made it worse.
I had tennis elbow and did a combination of self-massage and movement rehab. The principle is probably the same for golfer's.
For the massages you want to find the muscle afflicted. Press and rub towards the elbow, chase the relief (shouldn't be just pain). Watch out for nerves. My arm was riddled with complications and I had to go all over the place with massages, both sides of the elbow, every day multiple times.
Get yourself a theraband and do the golfers elbow technique.
This vid helped me
And this exercise too
Good luck!
Rest won't heal it, you need to work in recovering it. Check youtube for stretches and exercises. Do them often and daily.
You have to take time off and rebuild very slowly. Low weights and high reps. Start off with ridiculously low weight like curls 5kg × reps until any pain. Never push through the pain with tendinitis as pain means reinjury. Realise this is a long term injury and rushing back to old working weights will put you back to square 1. Get a physio if you can
I think I have golfer's elbow, but;
>doesn't really hurt at all during lifting, only a few lifts give a dull pain which is gone after warming up
>mostly hurts the day after lifting, still mild and goes away the next day
>pulling movements seem to aggravate it the most, but sometimes pushing too
What do I do? I already subbed out skull crushers and barbell curls for milder lifts and it has maybe improved, but it's been like this for weeks and it doesn't really impede my lifting at all.
Do I just continue to ignore it? Had a similar thing with my quads, there's pain on warm-ups with squats that's gone by the top sets. It resolved on its own.
Get a flex bar and do these. I had tennis elbow in both elbows plus golfers elbow on one side. Healed up in about a month.
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i get elbow pain from db lateral raises
halp
go light, increase reps.
Hello anon, I’m an orthopaedic surgeon.
The most prudent approach is to take NSAIDs orally while resting for 1-2 weeks followed by physiotherapy balancing out your probators/supinators. A bit more aggressive would be injecting steroidal antiinflamatory agents locally combined with rest and physio.
If you were a performance athlete and I feel like your career is worth me risking mine I’d give you BPC157 twice a day and TB500 once every two days for 6 weeks combined with 1 week rest and then physio ramping up into actual training. If you were on anabolics I would recommend deca+test and anavar. If you happen to be a poorgay or just want an old-school method just pinfire it, if pulling movements hurt use pushups or dips and if pushing moves hurt use pull ups, do 20-30 sets of 2-3 reps every two to three days while stopping all movements that hurt at least and preferably all other upper body work. The idea is that the sustained inflammation caused by the overtraining around the elbow will bring more blood and thus more reparatory factors into the area and will help feed and heal the otherwise avascular tendon while the unidirectional volume targeting the antagonistic muscles will help balance out the joint.
Regardless of how you tackle it and how successful you are at doing so, your current routine is problematic and unless you are a pro athlete it is moronic to force yourself to do programs that are obviously imbalanced and too intense for your recovery abilities.
please don't listen to this moronic surgeon telling you to both take nsaids and encourage inflammation
>doesn’t have the reading comprehension to realize the dude was talking about two different methods
>calls him a moron
I hate doctors as much as the next guy but come on dude, that bpc/tb stack is legit
Why would you recommend NSAIDs or cortisol injections to decrease inflammation when the inflammation process is responsible for healing? Seems to contradict your last sentence, that's the classic idea behind rehab. A lot of physios will even tell you that mild pain is fine during rehab movement.
It’s to decrease the acute inflammation and hidarthrosis that might be present so the patient can pursue physio with less pain and discomfort, the rehab itself will recause inflammation but in a controlled manner. Personally when people come to me with this they are athletes, I inject them with a corticosteroidal antiinflamator ry so they can be back in action as soon as possible while giving them bpc157, and tb if their sport is not rigurously tested. If it’s untested I modify their regimen for a while. There is no reason for OP to suffer through pain either.
You’re Dr. homosexual, practicing at the Gay-O Clinic, specializing in sucking and fricking wiener until completion, and you’re very well known as such.
I've had this for years but I only feel pain when I do pullups / chinups without warming up. If I do warm up I can do pullups with +50% my bodyweight with no elbow pain.
Is there anything I can do to fix this long term?
Mine only hurts when doing lateral raise, which i stopped doing. I can feel it through the forearm. Bicep curls don't hurt at all. Do i have tennis elbow or is it something else ?
>Rest and full range of motion doesn't help
Full range of motion is what caused this in the first place.