I've been trying to shake elbow tendonitis on both sides in both arms for almost 6 years, have done tons of physiotherapy and had 3 surgeries. It seems like I'll never be able to return to lifting at this point. Anyone here fought this battle and won?
>why yes I do ppl why do you ask?
Basically this. Used to do ULULUxx and changed to PPL and within one month I started getting problems with my elbow and shoulders.
Ever since I started getting elbow problems I never train arms two days in a ro. My most recent attempt to get back to the gym I was even more cautious and was alternating between:
But still, my elbows were bothered after pretty much every session and after a few months I had to quit again because it was getting worse instead of better.
I've tried training forearm like crazy, rest, ice/heat, massage, limiting ROM, using padded grips on barbells/dumbells... Some of these help a little but none of them are a cure.
I would lower the weight and continue winth training.
just give it rest man, ive had biceps tendinitis since last year and only last week i could curl properly
I gave it about 2 years rest and it didn't help
Stop giving advice dyel
Worked for me. I waited months for a physio appointment and in that time had already healed it. Exercise fixes it, not rest.
I recovered from tendonitis in both elbows. I had golfers elbow
Rest will not heal it. Tendons need movement in order to heal. Grab a resistance band and do 100 reps of tricep pushdowns. Do them as fast as you can, focusing on getting a burn in your elbows. Do this once every couple of days.After years of also doing lots of rehab work, once I started doing these I actually started making progress and it cleared up relatively quickly.
Another tip is don’t be a retard and stop doing exercises that really make your elbows flair up. For example I stopped doing overhead tricep extensions because no matter how I did them I always felt a ton of pressure on my elbows. Now I do dumbbell skull crushers instead with 0 pain (after warming up ofc) and much more tricep engagement.
I know it seems impossible but it’s defo cureable. Good luck bro
Any other questions about it just ask
Congrats on recovery, that's awesome man.
>Grab a resistance band and do 100 reps of tricep pushdowns. Do them as fast as you can, focusing on getting a burn in your elbows.
This sounds interesting. Is there somewhere you read about this that you can link or how did you find out about it?
>Another tip is don’t be a retard and stop doing exercises that really make your elbows flair up.
Yeah, I gave up on skullcrushers really early on because that was instant aggravation.
>Any other questions about it just ask
Can I add you on discord or something? In case I have questions while I start trying out what you recommended
My disc is 2edgy2handle#5019
Thanks, watching this now
I might've posted the wrong vid. This is the one where he recommends an exercise:
You need to force it to get more inflamed if you want it to heal. He recommends doing very high volume chinups since those ones annoy the tendon more. I tried it myself and the pain was almost completely gone by the second week. They do it with horses and it works for us too.
Does any of this advice change with tennis elbow (vs. golf elbow)? I have both medial and lateral epicondylitis ie. both tennis and golf.
The general practices of rest, releasing muscle tension, and light conditioning of the muscles applies to both medial and lateral epicondylitis
This i rested like a doctor said and it didn't do crap. I started doing light exercises to slowly strengthen them and its been 100x better and noticeable improvement in just a few weeks.
Tendonitis really responds to slow negatives. As for the elbow specifically:
Stop doing heavy preacher curls retard.
How about patellar tendonitis? (knee pain)
Sucks and I've rest it for a year and I've been training light for months but the pain doesn't seem to go away.
Going backwards on an elliptical with a lot of resistance until you get an insane quad pump unironically fixes this shit really quickly
Op, get a theraband flexbar. Yes they look gay af, yes they do work amazingly. Get a red, or green one if you are not dyel. Thank me in 2 months.
OP here, I got one 3 years ago :'( it feels really good for my elbows when I'm using it but I never got lasting relief from it. What was your specific training regimen with it?
Oh I see. I just did the eccentric slow forearm excercise for 2-3 weeks, worked wonders for me. But uh, yeah, I now remember my tendonitis was in the ulnar side of the wrist, not elbow.
Rippletits advice at the end unironically fixed my tendonitis
how long did you have it before trying this?
Not him but I had it for six months. It still flares up sometimes but I can fix it now.
I have recovered from golfers elbow in my non dominant arm.
My advice, rest after any flare ups and work back in very slowly as it's very easy to overdo it and go back to square one. Any pain above 3 or 4 out of ten and stop immediately. Do rehab/light physio exercises/stretches for the rest of your gym session.
You should keep stretching every day.
Wear wrist wraps for every exercise that doesn't require wrist mobility.
Do 10+ reps per set, heavy weights low reps will cause flare ups. Stop ego lifting, all it takes is one fatigued heavy rep to fuck up the tendon for weeks.
As someone else said, stop doing exercises that trigger it. For me that was heavy deadlifts.
This is a great rehab exercise: https://m.youtube.com/watch?v=7kTNk3qEuLM
Do all pull ups/ chins with a full grip not thumbless/false grip.
Finally, once you are not in any pain, do lots of high rep forearm work to build up the supporting muscles that will prevent all the force going through your tendons.
Recovery is really slow at first but get through it and then you'll be able to manage it much easier.
Good luck fren. I'll answer any questions.
how long did you have golf elbow before you were able to overcome it?
A long time, probably started about 7 years ago. But for most of that time I didn't know what I was doing, if you are sensible and follow my advice then you can fix it in a few months.
I don't think it can ever be 100% healed though. I haven't had any flare ups for at least a year or two, but I can still feel a 1or 2 out of 10 pain sometimes. Increasing my rep range on all exercises is the ultimate management strategy and I am always able to train to failure. But like I said it's an overload injury so one rep can fuck it up. If I tried a DL orm I'm sure I would have to take a few weeks off. But as you build up forearm strength it gets harder and harder to overload it. So basically, build up slowly and don't risk ego lifting and it'll be a few months. Exactly how long depends how long you've had it and how long you've ignored it. When I first got it I ignored it for ages and lifted through the pain which made my initial recovery incredibly slow.
>A long time, probably started about 7 years ago
Damn, that's serious, congrats on getting through it. It'd be great to have someone whose been through it to ask questions as they come up as I work through recovery, wanna add me on discord? I put my disc earlier in the thread
>and had 3 surgeries
You fucked up. You shouldn't have trusted specialists.
Just do ostarine 20mg/day for a couple of weeks and you're golden. Does the trick every time for me - elbows and wrists at different times.
Or just lay down and die
I has tendonitis in my elbow until I did a course of BPC-157 to help recover from an ankle injury. 100/10 recommend
BOOT CUT JEANS
I'VE GOT A SKIN ROUTINE
AND MY ELBOWS HURT
yeah I think you fucked up
you just had to massage it lol
Are you sure you don't have some sort of degenerative disease? That sounds much more severe than what people with tendonitis normally experience. You may have tendinosis, which is different from tendonitis.
I get elbow tenonitis if I increase the volume too quickly at the climbing gym. I can improve the situation if I increase the load slower and focus on training antagonist muscles. For me, that is triceps and wrist/forearm extensors.