Tennis Elbow

[tiramisu]

My outer right elbow is feeling pretty darn tender.

I haven't really figured out what I'm doing technique wise that's causing it other than possibly heavy deadlift or rack deads.

I know how to ice and massage, and ice and massage, and ice and massage..
but I'm not sure how to keep this from re-occurring.

I could use a few tips from those of you who have done this to themselves and figured out how not to.

thanks,
t.

[LIVEHARD]

My outer right elbow is feeling pretty darn tender.

I haven't really figured out what I'm doing technique wise that's causing it other than possibly heavy deadlift or rack deads.

I know how to ice and massage, and ice and massage, and ice and massage..
but I'm not sure how to keep this from re-occurring.

I could use a few tips from those of you who have done this to themselves and figured out how not to.

thanks,
t.

ICE should do the trick OR

Stop pulling it so hard.
Use the other hand once and a while.
Let the girl pull it.

LOL

[macka]

I had ultrasound and ART. I also back off when I get the pulling feeling at half extension

[marino]

number one you have tendonitis so go see a physiotherapist and have him/her disect your w/o program to see what you can do to avoid reaggraviting injury and prevention

[tiramisu]

I've seen many physiotherapists and sadly other than the miracles of ice and self massage I've not been terribly impressed nor do I think they would be of much help in the rehab. I've got both my wrist and shoulder tendonitos issues worked out. Wrist are a combination of bent wrist typing and gripping the bar to far up in my hand rather than over my wrists when pushing (problem solved). Shoulders, genetically a little loose, and my pressing technique in both the bench and military have been fixed. I was shoulder pressing to the front and bench pressing high with my elbow out. I also had zero shoulder mobility and have incorporated regular stretching (again problem solved).

The elbow has me confsued. I need to figure out what I'm doing that is causing the problem. The mystery (to me) is that the tendonitos is on the outside of the elbow. This tendon attaches to the finger and wrister extensors rather than the flexors.

I don't understand how I've traumatized the outer tendon. I would have thought that pulling/gripping would cause tendonitos in the inner elbow, flexors.

I can cause immediate discomfort by doing reverse curls but no other of my regular exercises, including deads actually seems to cause direct discomfort.

I'm befuddled.

[steve_d]

I've seen many physiotherapists and sadly other than the miracles of ice and self massage I've not been terribly impressed nor do I think they would be of much help in the rehab. I've got both my wrist and shoulder tendonitos issues worked out. Wrist are a combination of bent wrist typing and gripping the bar to far up in my hand rather than over my wrists when pushing (problem solved). Shoulders, genetically a little loose, and my pressing technique in both the bench and military have been fixed. I was shoulder pressing to the front and bench pressing high with my elbow out. I also had zero shoulder mobility and have incorporated regular stretching (again problem solved).

The elbow has me confsued. I need to figure out what I'm doing that is causing the problem. The mystery (to me) is that the tendonitos is on the outside of the elbow. This tendon attaches to the finger and wrister extensors rather than the flexors.

I don't understand how I've traumatized the outer tendon. I would have thought that pulling/gripping would cause tendonitos in the inner elbow, flexors.

I can cause immediate discomfort by doing reverse curls but no other of my regular exercises, including deads actually seems to cause direct discomfort.

I'm befuddled.

Sounds quite a bit like what I have. I get this tenis elbow from time to time, and it always keeps me from doing bench press, and bicep curls. This time my bench is unaffected but I can't even flex my bicep. I've had art for about 6 sessions, no help. Then they recommended accupuncture, they had about 6 needles in my arms, neck, wrist, and then hooked electrodes to me and zapped me. I then actually passed out (I read its a side affect from too high voltage)...never again.

I feel for you, because I've had this since April which is the longest its ever gone on for. The one thing that is positive for me, is usually its really bad at a constant level for a while, then all of a sudden out of nowhere it just magically disappears, as if it was never there. crossing my fingers that time is soon.

[GYMBRAT]

I've had it for a few mths as well, but it only really bothers me when I'm doing reverse curls and that's the only exercise that it gives me issues on usually (confuses well actually PISSES me off)

[macka]

I've seen many physiotherapists and sadly other than the miracles of ice and self massage I've not been terribly impressed nor do I think they would be of much help in the rehab. I've got both my wrist and shoulder tendonitos issues worked out. Wrist are a combination of bent wrist typing and gripping the bar to far up in my hand rather than over my wrists when pushing (problem solved). Shoulders, genetically a little loose, and my pressing technique in both the bench and military have been fixed. I was shoulder pressing to the front and bench pressing high with my elbow out. I also had zero shoulder mobility and have incorporated regular stretching (again problem solved).

The elbow has me confsued. I need to figure out what I'm doing that is causing the problem. The mystery (to me) is that the tendonitos is on the outside of the elbow. This tendon attaches to the finger and wrister extensors rather than the flexors.

I don't understand how I've traumatized the outer tendon. I would have thought that pulling/gripping would cause tendonitos in the inner elbow, flexors.

I can cause immediate discomfort by doing reverse curls but no other of my regular exercises, including deads actually seems to cause direct discomfort.

I'm befuddled.

Have you tried OTC NSAIDS? Sounds like you have hyperextended your elbows and are pinching into the humoral nerve aka funnybone with the swelling.

[tiramisu]

Have you tried OTC NSAIDS? Sounds like you have hyperextended your elbows and are pinching into the humoral nerve aka funnybone with the swelling.

No nsaids yet, they generally don't do much for me so I tend to ice 4 or 5 times a day. I'm going to have to find an anatomy picture for the humoral nerve. I'm pretty sure it's the tendon though. Localized tenderness is on the bony bump on the outside of my elbow. Feels like the common extensor tendon

[tiramisu]

The radial nerve doesn't look to rest in quite the same spot although there is also a little bit of tenderness up in there above the lateral epicondyle when I dig in with my thumb. It doesn't seem to be the source of the injury though. It's either a little swollen as well OR quite possibly jabbing your thumb into your radial nerve is generally a little uncomfortabe

[L3]

get a good massage therapist to work on your arm, i have one work on it every 2 weeks along with ice for 20 mins i barely notice, except avoid DB curls...

[Felinecougar]

I had a nerve study done for my elbow issues and it showed it was the radial nerve. Then I had a Bone Scan and it said I had sever osteoarthritis in it.

Dr gave me a script for Meloxicam and 5 days later I was lifting again. ONLY if I cut back on the Meloxicam do I feel it now. Months go by where it's none existent. Then If I miss a few days dose it comes back. I have been on it for 18 months and have no stomach problems with it.

[GYMBRAT]

^^Definitely something I myself will look into also, seems the older I get the more prone to injuries I get....wtf is up with that lol, I know, I know j/k

[Dryvrgrl]

this might not have anything to do with your injury.. but tennis elbow can be caused by lifting with dumbells which have the wrong sized hand grips for the size of your hands (Leigh is an athletic therapist, ill ask her if she is coherant today... she is rather out of it... 5 days until nationals)

[GYMBRAT]

lol...hey that would be awesome thank ya so much Dryvrgrl!

[PJD]

Hey Guys

if you guys are experiencing tennis elbow there are a variety of reasons as to why this could be happening.....|U may already know but anyway, really the only way you're going to relieve such a pain is by working around it.....tennis elbow is an inflammation of your lateral epicondyle....a small point where your extensors originate. So a small section or large section of your extensor tendons are damage causing inflammation within and giving u pain as a result. This is from overuse of your extensors. Movements like supination (rolling of palm upwards), bending the wrist upwards are the major movements involved....The extensors will also stablize also while you're predominatly using your flexors in the gym (any grip). Best option of treatment and relief of pain is working around the exercises that cause the most pain....U're going to experience pain that's a given it's part of the game unfortunately but avoid the most painful and with time it will relieve itself and you can slowly go back to working out without any modifications. But always keep it in the back of your head......

If it's not realistic to take a bunch of time off which it isn't for most work around it......Also try picking up a pair of wrist straps to take some of the focus off your grip and it will also make the grip larger for you which will aid in the recovery....A larger grip is more of a neutral grip for your hand placing the least amount of stress on tendons starting at your fingers moving up towards your elbow!

Good luck with Training

Hope this makes sense

PJD

[GYMBRAT]

Awesome Info, thanks PJD!!!!!

[PJD]

np gymbrat!