This is the second time in a year that I've developed elbow tendonitis in both elbows.

This is the second time in a year that I've developed elbow tendonitis in both elbows. First it was tennis elbow, now its golf. I'm sure my form is shitty on some exercises, but which ones could it be? No particular lift hurts at the time, but later on the inflammation comes on. Also, should I just quit lifting for a while? Or go ahead and kill myself? Which is starting to sound pretty good, honestly.

  1. 4 months ago
    Anonymous

    you're probably gripping the bar wrong when you squat

  2. 4 months ago
    Anonymous

    Lateral raises caused tennis elbow for me, curls aggravated it as well. For me, I cured my tennis elbow by exercising my wrist extensors. I've heard golf elbow can be caused by curling with your wrists flexed, maybe it's that? I'm assuming there's some muscle weakness involved in golfers elbow as well, but you'll have to do research on that. I literally just looked up tennis elbow exercises and did them until I find one that helped

    • 4 months ago
      Anonymous

      What kind of pain did you guys have? I don't feel anything when exercising but my right elbow in particular has had a really sharp pain for the last couple weeks, especially if I put any torque on my arm when it's straight out (sweeping, for instance).
      I dunno if it's maybe weighted chinups or tri extensions like

      It could be a tricep exercise that is aggravating it. Do you do skull crushers or tricep extensions?

      says.

  3. 4 months ago
    Anonymous

    The pain only happens when im putting the bar down to my chest for bench press. When I bend my elbows it starts to hurt a lot.

  4. 4 months ago
    Anonymous

    Deadhangs 2-3 times per week cured elbow pain for me. Hang as long as you can 3 times at the end of any upper body workout. Good luck, I know what you're suffering through.

    • 4 months ago
      Anonymous

      Deadhangs helped me as too, also doing negative only curls slowly with a light weight as a warm up. And I got one of those finger exerciser things that’s like a band with holes, and you push your fingers outwards. That helps as well.

    • 4 months ago
      Anonymous

      Should I do both arms or just one?

      • 4 months ago
        Anonymous

        I mostly do both arms but maybe one extra set with one arm on the elbow that hurts

  5. 4 months ago
    Anonymous

    What do you work as?

    I got a bad case elbow tendonitis in both arms, from my work as an electrician. I fixed it in 6 workout passes

  6. 4 months ago
    Anonymous

    In order of effectiveness:

    1. Wrist extensions. Use good form gay and properly train those extensor muscles
    2. Infraspinatus/Teres minor exercises. Do one lying down, one on a bench.
    3. Stretch like in pic related. Gradually lean further and further back keeping your palms planted firmly on the ground. You'll feel it. Hold for a while
    4. Forearm pronation/supination exercises. Best way is to hold an adjustable dumbbell with weights on only one side. Lay your forearm on your leg, hold the dumbbell up and twist from left to right, holding it as stable as possible

    What you should remember is that elbow tendonitis is primarily caused by too much one-sided tension on the elbow. You need to strengthen opposing muscles and/or muscles that stabilize your arm/forearm more, resulting in less strain and pull on just one side of the elbow. Stretching your wrist flexors, what 4. primarily does, is also a way to relieve the pressure.

    • 4 months ago
      Anonymous

      With the stretching I meant 3. obviously, not 4. It's fucking late, I'm going to bed.

      Don't flake on form, proper technique is extremely important when doing these exercises to counteract elbow tendonitis. You will genuinely want to be able to control the weights as much as possible, creating as much stability in your elbow as possible. Go for 5-8 reps.

  7. 4 months ago
    Anonymous

    This has the exercises and how to fix it and when to go see a Dr etc.

    It's not a hard read

    https://www.jospt.org/doi/full/10.2519/jospt.2015.5841

  8. 4 months ago
    Anonymous

    It could be a tricep exercise that is aggravating it. Do you do skull crushers or tricep extensions?

  9. 4 months ago
    Anonymous

    same anon

    make sure to recover properly
    STOP letting the weight swing down when you release

    control it and let it back down slowly
    as soon as you break form STOP
    rest and repeat your sets

    FORM is what keeps you from injury
    also lay off inflammation causing foods
    it seems during the repair process your body is far more sensitive to eating bullshit

  10. 4 months ago
    Anonymous

    You should go see a physiotherapist and work out exactly what the problem is, and then follow the corrective exercises he gives you.
    (it's probably a pulling motion that's causing it, like rows or something.)

  11. 4 months ago
    Anonymous

    Mark Rippetoe has a few youtube videos describing exactly how to fix tennis/golfer's elbow. turns out rest won't do shit. five sessions pretty much guarantee recovery. im halfway done and i can tell it's working

    • 4 months ago
      Anonymous

      bob and brad also
      there is a specific stretch to aide recovery

      its a v painful injury
      i would imagine its from bad formoverstress
      lift lighter weights more often, CONTROL the weight down swing them

      • 4 months ago
        Anonymous

        by design the arms are not meant to take the high repetition+total volume that the legs can.
        I don't see it often in younger people, but in mid 20s+ you see a lot of people start developing arm problems, ranging from tennis/golfers to median (carpal tunnel), cubital tunnel, and other issues.
        Trying to stay big+mixing real life work into it can easily become unsustainable.

  12. 4 months ago
    Anonymous

    Strengthen all the muscles that connect to the joint, your forearm muscles might be weak or smth.

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