Tennis elbow
- Thread starter Tweek
- Start date
First of all, rest it. Then figure out what you're doing that is causing undue strain on the elbow.
I found it was mostly a coordination and postural issue myself. Mostly weak serratus muscles and the muscles of the scapula not holding the scapula against the rib cage causing impingement due to the internal rotation of the shoulder. In turn I would modify the exercise so I could avoid pain from the internal rotation and that was causing the elbow to take more load than it should.
I found it was mostly a coordination and postural issue myself. Mostly weak serratus muscles and the muscles of the scapula not holding the scapula against the rib cage causing impingement due to the internal rotation of the shoulder. In turn I would modify the exercise so I could avoid pain from the internal rotation and that was causing the elbow to take more load than it should.
I had tenis elbow, it took a long time to heal, I made sure to warm up real good. I also avoided/modified exercices and worked around it as best as I could till it got better. Take it slow though, cause a couple times I thought it was better and set myself back by pushing it.
Always a good idea to get a proper assessment from a physiotherapist / rehabilitation specialist if you have not already. Most have experienced elbow/shoulder issues at some point if lifting long enough / pushing for progressive overload / etc.
1. Find out what is potentially causing it. Often I take a week or two off and just do the rehab exercises.
2. Back to the gym, lift lighter and avoid the exercises that aggravate the issue. I do the rehab exercises before I get into my workout.
3. As you progress and get better, take it slow. This is a turtle sport and can't expect to get better from a chronic issue in weeks to even a few months.
4. I found both BPC157 and TB500 helped but were not a magic cure. They helped me get back to where I was before. Often if my shoulders were sore - per @CoolRick and @Cheapshot - you may need to concentrate on other body parts as you may have a muscle imbalance that is putting undue stress on the elbows. For my shoulders, I never really noticed until I was assessed and put on a regimen of exercises to do for a few weeks with no lifting and then before each workout. My chest muscles were pulling my shoulders out of alignment and after a month of strengthening the muscles that help keep my shoulders in proper position, I was able to add in exercises that once made them sore. Again, low weight and build up.
Massage / osteopaths / chiropractors / physiotherapists who lift and have been through the same issues seem to be the best. My osteopath was a top level Canadian powerlifter hence he could relate.
I am not the least bit against BPC157, TB500, HGH to help heal quicker but if the cause is not removed, you will end up getting better and then re-aggravating the issue.
Good luck - suspect you are among the group who have been pushing the limits for years. As much as time off sucks, it can be a necessary evil with active healing - continue to stay active for the blood flow like cheapshot said.
Supplements that help with inflammation / blood flow should hasten your recovery.
Good luck
1. Find out what is potentially causing it. Often I take a week or two off and just do the rehab exercises.
2. Back to the gym, lift lighter and avoid the exercises that aggravate the issue. I do the rehab exercises before I get into my workout.
3. As you progress and get better, take it slow. This is a turtle sport and can't expect to get better from a chronic issue in weeks to even a few months.
4. I found both BPC157 and TB500 helped but were not a magic cure. They helped me get back to where I was before. Often if my shoulders were sore - per @CoolRick and @Cheapshot - you may need to concentrate on other body parts as you may have a muscle imbalance that is putting undue stress on the elbows. For my shoulders, I never really noticed until I was assessed and put on a regimen of exercises to do for a few weeks with no lifting and then before each workout. My chest muscles were pulling my shoulders out of alignment and after a month of strengthening the muscles that help keep my shoulders in proper position, I was able to add in exercises that once made them sore. Again, low weight and build up.
Massage / osteopaths / chiropractors / physiotherapists who lift and have been through the same issues seem to be the best. My osteopath was a top level Canadian powerlifter hence he could relate.
I am not the least bit against BPC157, TB500, HGH to help heal quicker but if the cause is not removed, you will end up getting better and then re-aggravating the issue.
Good luck - suspect you are among the group who have been pushing the limits for years. As much as time off sucks, it can be a necessary evil with active healing - continue to stay active for the blood flow like cheapshot said.
Supplements that help with inflammation / blood flow should hasten your recovery.
Good luck
Thanks for that detailed reply.
I seem to get tennis elbow in the same elbow every winter as the temperatures drop unless its just a coincidence.
I did just come off deca about a month ago when I started to notice it so maybe that has masked the slight pain/tension i feel in the elbow.
I also work a stupid amount in the winter such as 40+ days straight 12-14 hours a day isolated in my work truck so I don't know if that is contributing as my arm is usually in awkward positions cramped in this truck lol
I've taken the advice of the trambar exercises and am taking time of the gym or strictly focusing on legs and cardio until things improve
Thank you all for the suggestions
Two things helped me. One of those percussion massagers was a big one and another was using a Graston tool, cheap and easy to use option.