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Tennis elbow has been plauging my workouts and day to day life for 4 friggin weeks now . I have been using a tensor cuff on my forearm but doesnt help much. Does anybody know what the negative side effects will be if i choose to just go for the cortizone shot ? good idea or bad ? This sucks balls as i cant work biceps with any intensity or weight as the pain is brutal.....
... cortisone shots usually result in poor healing and likely reinjury.
Is there something that makes you think you can skip rehabbing it?
5 days rest.
+ Ice 20 minutes 3 times a day
A loose tensor worn at night
don't sleep on it.
Then
* easy elbow and wrist rotations // stretch extensors and flexors daily
* do only exercises that do NOT hurt - add wrist curls/extensions where you can feel it but it doesn't quite hurt (use straps)
* Aleve as an anti-imflammatory
* Continue to ice pwo and post stretching as long as it helps.
* Start self massaging the tender area every second day until localized pain is gone.
Return to normal exercise slowly and keeping yourself out of pain adding weight and/or reps as you can.
In 8-12 weeks you will be fixed.
My doctor (mistake #1 listening to him) told me to take a week off and ice etc.... I did this to no avail , went back and he suggested cortizone as a solution of which i was reluctant. Ill take your advice , thanks
If you catch it early rather than trying to work through it you can generally get it turned around in a week or two. If you attempt to exercise through it till it hurts enough to screw with your workout you are generally into a couple of months of rehab.
Next time jump on the rehab modalities early and don't try to work through the damn pain.
Sadly I've usually got a couple of joints in some form of rehab. Shoulders, elbows, wrists, it bands. I'm told that if I stop trying to pick heavy shit up all the time it will stop hurting :)
If you're young and you have good joints you really shouldn't be having these problems at all. Have a serious look at your technique and programming. I'm old, fairly stupid, and have an addiction to lifting to often in the 90%+ zone.
Hahahaha yeah im 34 so definately not a spring chicken . I always try to not sacrifice weight for form but sometimes it happens ... live and learn (unfortunately the hard way every time) :)
Know what you mean, I've iced mine and massaged. Finally went to get some accupunture. Another session coming up and compared to week and a half ago I feel a lot better now. Also used an over the counter product roll on similar to A5-35 a few times/day.
RICE=rest,ice,compression,and elevation.
Tennis elbow was really preventing me from training. It had persisted for 7-8 months getting pretty bad towards the end. The end meaning when i finally went to get help.
I had 4 sessions of accupuncture for a 1/2 hour followed by ultra sound treatment on the injured tendon also for a 1/2 hour.
After those sessions, i had prolotherapy treatment done to my injured tendon. This is another alternative to PRP which uses your own blood, where prolotherapy is an injection of dextrose and water with a little lytocane.
Each session improved the tendon greatly and i am now back to training the upper body. Recovery time is greatly reduced, but the injury must be treated with great respect while rehabing. Tennis elbow is a very stubborn injury to heal. Thus, i am taking it very slow feeling out what my limits are. So far, i am lifting light but with no pain.
I highly reccomend this type of treatment. It has worked very well for me.
Out of curiosity, do you recall what you were doing when you injured it (what exercise?)
I think it was last year in May when i was doing push presses of the rack. It may have been something else too. I'm not sure exactly what exercise set off the injury to be honest though. I train for strongman contests. I love the power clean so it may have been that exercise. As i recall it wasn't one particular exercise that set it off....
maybe stop playing tennis for a while till the elbow heals :)