Golfers/Tennis Elbow
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@duluth said in Golfers/Tennis Elbow:
I've had tennis elbow a few times and had to avoid certain exercises for a while.
Caused by lifting weights? There were a couple of things that would aggravate it or cause a flare up.
Pull-ups/chins holding too tight. Somethings about engaging the forearms that much moves the pressure from the lats to the elbow.
The other thing that helped was being stricter on any bicep movements. Coming to a dead stop at the bottom of the movement before changing directions. It's easy to get sloppy and have a bit of a bounce which puts too much pressure on the tendon
It’s quite easy to use forearms to get a little cheat on pull-ups. Hand and wrist position need to be carefully watched.
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@pakman is chins that put strain on that part of my elbow (golfers) not pull ups.
Alot of the 'remedies' are around stretching, isometric stuff @Rancid-Schnitzel yeah dead hangs are soemthing I do anyway, often in between sets, particularly to decompress things.
@Duluth can only assume is from the gym...yeah certain bicep exercises are fine, others are not...hammer curls put stress on my right (tennis elbow)
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massage gun, voltaren and ice. Cutting back the wanking helps too.
farking pain in the arse - amazing how it ruins your grip strength and affects you doing shit day to day.
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@williethewaiter so what are peoples thoughts on RICE?
Seems to be one of those topics now that divides opinions.
Yeah we got a massage gun, love it!
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@taniwharugby said in Golfers/Tennis Elbow:
@williethewaiter so what are peoples thoughts on RICE?
Seems to be one of those topics now that divides opinions.
Yeah we got a massage gun, love it!
Brown or Basmati?
I’ll get my coat….
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I suffered from golfers elbow a few years back and bought this large green dildo looking bit of rubber called a Thera Band. You do a set of twisting exercises with it a few times a day. Worked really well. Also works for tennis elbow with a slightly different exercise.
I’m hoping it hasn’t been repurposed by the wife…
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@taniwharugby said in Golfers/Tennis Elbow:
@pakman is chins that put strain on that part of my elbow (golfers) not pull ups.
Alot of the 'remedies' are around stretching, isometric stuff @Rancid-Schnitzel yeah dead hangs are soemthing I do anyway, often in between sets, particularly to decompress things.
@Duluth can only assume is from the gym...yeah certain bicep exercises are fine, others are not...hammer curls put stress on my right (tennis elbow)
If chins, then you will probably find that moving hands slightly closer/wider will ease the strain. Also can play with thumbs under/over bar.
I do mine at home, so got a step ladder and experimented to find a combo which placed less strain on elbows, which in my case were saw at the top of the exercise.
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Don't want to hijack the thread, but after my first game of full-contact rugby in about 3 years last Saturday - my fingers (index and middle on dominant hand) are my main concern dammit.
They've pretty much got the full range of motion, but I keep falling off tackles cos the joints feel as rickety as an old circus caravan, and quite painful with it. Only in my 20's. Not sure what the go is or how to address the issue. -
@taniwharugby said in Golfers/Tennis Elbow:
@pakman yeah is an odd one, like on bench press, no issues while benching, but getting the bar off the bench into position is uncomfortable, so use a spotter (TR Jnr) just to lift 60kg or 130kg off the bench haha
When I had mine even carrying shopping bags tweaked it. I think it impinges on curls in certain positions, but that’s a symptom rather than cause.
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@pakman one exercise I saw was to hold a plate (as in 5, 10 or 20kg one, not a dinner plate) using your grip (so not ones with a hand holds) and then twist your hands in and out, need to control it otherwise if you over extend one way it can hurt
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with my limited activity in the past 2 weeks I had hoped it might be the break I needed for these to settle...but TBH it is amazing how much normal things I do I can feel the slight discomfort.
I do wonder if my dodgy right shoulder is part of the problem for my right arm, which is the one with both tennis and golfers elbow...
Been doing plenty of stretching and other exercises I seen for them, compression sleeve, heat packs, deep heat, arnica, ibruprofen etc
I hope it'll just eventually go away...some days it feels like it has, then I move wrong and its there again.
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@taniwharugby said in Golfers/Tennis Elbow:
with my limited activity in the past 2 weeks I had hoped it might be the break I needed for these to settle...but TBH it is amazing how much normal things I do I can feel the slight discomfort.
I do wonder if my dodgy right shoulder is part of the problem for my right arm, which is the one with both tennis and golfers elbow...
Been doing plenty of stretching and other exercises I seen for them, compression sleeve, heat packs, deep heat, arnica, ibruprofen etc
I hope it'll just eventually go away...some days it feels like it has, then I move wrong and its there again.
That sucks Mate. In my experience it's an injury that seems there to stay and then just disappears for no apparent reason. Hopefully just keep on doing what you're doing and you'll wake up one day without it.
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@catogrande do you have one?
Just looking at them, and the resistance weights dont seem alot, with the max one being 11.3kg vs the next down at 6.8kg...
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@taniwharugby said in Golfers/Tennis Elbow:
@catogrande do you have one?
Just looking at them, and the resistance weights dont seem alot, with the max one being 11.3kg vs the next down at 6.8kg...
Yes I do. The green one. For golfers/tennis elbow it is some exercises twisting the thing, slightly different motions and hand positions for each ailment. It’s not that time consuming, 5 minutes at most, 4 times a day (from memory). The results were so much better than any physio I’ve had.
Edit: because you’re using the torsion and it is basically hitting minor muscles you don’t need a lot of resistance.
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@catogrande cheers, due to being in lockdown, I just ordered one haha!
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@taniwharugby good luck with it mate and I hope you have as much success as I did. Be sure to watch the instructional videos to get the most benefit.
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Hadn’t spotted this post before but I had bad tennis elbow about 5 years ago, maybe longer. I recall I had it for quite some time and really couldn’t get on top of it.
Tried quite a bit of stuff but ended up getting acupuncture which sorted it pretty quickly
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Isometric holds (wrist in neutral with weight in hand) if they are pain free. Then move to eccentric phase only once you build that up with no more than a 2/10 pain threshold then increase weight once. Then progress to normal wrist extension/flexion with controlled tempo.
Load management is next. Usually caused by a big spike in activity eg weight, frequency of work out/area worked, change in grip or introduction of a new activity. Called tennis elbow as often would come after a change to grip size or massive increase in hitting load.
Slowly increase load keeping less than 1-2/10 where possible.
Don't worry about stretching.
Can use a tennis elbow brace which can help with pain management in the interim.
THERABAND | FlexBar Resistance Bar
