Sore elbows

[daande]

Ever since I did my first cycle I have had the sorest elbows when doing certain tricep workouts and heavy bench. Any tips on warmups or anything I can take or do to help fix or repair this.

[Andre]

It's called tendinitis... take it easy on the heavy weights...

[natenator]

It's called tendinitis... take it easy on the heavy weights...
bingo

either chill out on the poundages or take some time off.

[gicantor]

I have the same thing. :( I was wondering what it was

[tiramisu]

add compression and ice to the recipe.

[CanadianIron]

I have this too, in my left elbow mostly.

Avoid close grip tri exercises and widen up your grip for your presses, maybe go a bit lighter too.... i "focused" on my tris for a bit with really heavy weights and now I have this problem as well. I go for reps now on the exercises that hurt.

[Andre]

I don't want to sound like an old man... but I am 37 years old and have been training since high school... so I have a little experience :)

Bodybuilding is a tough sport... in some ways it could be called body destroying! There is a difference between training hard and training smart... my philosophy is use the least amount of weight possible, but stimulate the maximum amount of growth...

Always warm up and avoid locking your joints... focus on volume and creative training like supersets and dropsets... don't be a hero and 1 rep maxes mean nothing in the world of bodybuilding... when something hurts stop doing it...

[Shortdave]

Start using a fat bar, it will fix a lot of elbow and shoulder problems.

[Talo]

Get some cissus . It cleared up my elbow pain. I went throug 2 bottles lasst year and the pain never came back , I didn't lighten up on the weights either.

Not saying that's the solution , but it couldn't hurt.

[daande]

Get some cissus . It cleared up my elbow pain. I went throug 2 bottles lasst year and the pain never came back , I didn't lighten up on the weights either.

Not saying that's the solution , but it couldn't hurt.

Whats the dosage?

[vlad]

A few years back I had some serious patella tendonitis and a friend recommended icing it for 15min then letting it warm up for 15min then repeat for 2 more times. I did this for about a week straight and it helped me since I don't have any more knee pains.

[rated_rko]

where can u get cissus? im interested in trying it out too

[daande]

Get some cissus . It cleared up my elbow pain. I went throug 2 bottles lasst year and the pain never came back , I didn't lighten up on the weights either.

Not saying that's the solution , but it couldn't hurt.

Whats the dosage?

[theboss]

i notice a difference if i use fish oils, vit. E & C regularly....if you already do, increase how much you are taking. It does take some time though.

[Rhinobolt10]

Massage, foam rolling, contrast showers, arm sleeves.

I find a lot of elbow pain is mistaken, at least by me, for bicep tightness, not tendonitis... they might be the same thing... but when I realized it was tightness I put some pieces together. Also, having an MT take a look then get mad at me for being so tight was also an eye opener.

If you don't feel like shelling out 40-60 bucks for a massage, then light foam rolling helps a lot too. you look retarded, but you can figure it out. Just do your whole arm.

Contrast showers after training helps me quite a bit as well. I do it in the changeroom, and once again look retarded, but it helps.

I finally shelled out about 200 bucks to get some rehband stuff. Just google jackals gym. I got the small knee sleeves and use the on my arms cause they're a bit bigger than the elbow sleeves and I find work better. This is retardedly helpful and by itself can make a huge huge difference. I've got knee sleeves, warm pants, lower back brace, and elbow sleeves now and it helps a ton.

I can not stress enough that all of this has to be done consistently for it to make a difference, get it in your head that you're ready for your elbows to feel better a month from now and you won't be dissapointed. I let it go to the point where I could barely press at all before I did anything about it. And after about a year without making any real gains on my bench, things are finally moving along again.

The last thing is to switch it up. This is the hardest one, especially if you're chasing numbers like I do. Benching doesn't even really hurt right now, and I'm still staying away from it for a while. I've switched to close grip and standing OH press, both of which are pain free, and I'm just pushing those numbers up. I've also decided to train my back a lot differently, heavy chins and rows are gone for right now, lighter stuff and high reps and feeling the muscle contract are in.

This is what it took for me to get pain free, and it took way too long, and I dunno if you'll have to do as much, but just find your own thing and it should go away.

[rated_rko]

i think im gonna try out cissus

[Timbo89]

8 grams of fish oil daily for me and adequate warm up sets keep me pain-free. :)

[Drummer]

Ur muscles are overpowering your tendons. Typical of a person pushing hard while cycling. Takes years for the CNS and joints to develope for heavy lifting. Months for muscles on juice. Take a couple weeks off, then lighten up the load for a while with higher reps for maintenance. If you dont allow time to heal, you will be sorry. Ive been through this in my : elbows (no skullcrushers for now!), wrists, lower back, both shoulders. All from over use.

~D~

[Drummer]

8 grams of fish oil daily for me and adequate warm up sets keep me pain-free. :)

^^and when your all healed, this type of advice will allow you to remain uninjured in the future.

~D~

PS if that is you in your avvy, we have very similar builds... so having the same problems seems about right. Bet your back grows easy, and your bi's are tough like me lol

~D

[Bowlcut]

Drop the extension work and go to pushdowns. A warm set or two will cure the pain for extensions.
Tiger balm also helps but it tends to be part of the game. Also could be scar tissue on the brachialis and a deep massage will help.

[Drummer]

no disrespect... but im wondering why ppl are recommending more workout and not rest. Unless im reading it wrong. Although the ART massage is something to look into...

~D~

[powerrack]

Both of my elbows are wrecked!

I train a bit lighter, but the key is finding movements that are pain free or at least close to it for you. For myself for tricep workouts, I took out all extensions. I stick to close grip bench press, dips (bench or bar), pushdowns.

For shoulders I switched to neutral grip seated db presses, elbows in, much safer on the elbows.

You'll have to mess around and find what is best for you.

[Timbo89]

^^and when your all healed, this type of advice will allow you to remain uninjured in the future.

~D~

PS if that is you in your avvy, we have very similar builds... so having the same problems seems about right. Bet your back grows easy, and your bi's are tough like me lol

~D

yupp thats me in my avy, and actually, my biceps grow much faster than my triceps lol