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tennis elbow

jbell

jbell

Gunny Sergeant
Full Member
Minuteman
    • Jan 16, 2010
    7,531
    4,697
    46
    Jasper Arkansas
    #1
    I was wandering if anyone has any "cures" or conditioning exercises to help with "tennis elbow". I have had a clicking in my elbow for a few years with no pain, but the last week I have been experiencing symptoms of tennis elbow whial lifting. I have made my self take this week off to see if it helps. I have had ongoing shoulder problems on the same side and have greatly helped that by doing the shoulder dislocation exercise and some other reconditioning type, so looking to find some info on the elbow.

    Getting older sucks I can nolonger say fuck it Ill be better soon and never slow down
    mad.gif
    .

    Thanks for any suggestions.
     
    #3
    Re: tennis elbow

    Lonely Wolf,
    Thank you for the streaching ideas. I have a very hard time not hitting the gym and doing good hard PT as often as I can but Im going to try and gut out some rest. Looks like Ill be breaking in my new five fingers faster than I had expected to. I do have a question for you, based on your experience what exercises hurt your elbow? Mine showed up all the sudden during a bench session with lighter weight.
     
    #4
    Re: tennis elbow

    Too much, too quickly hurt my elbows. It's an over use injury. At the time I had worked up to 2x body weight pullups, I was playing on gymnastics rings (muscle ups and levers), and then decided to start climbing. I ignored and decided to push through nagging pains. I ended up with both elbows shot. Looking back I can't believe how silly I was. Tendons take far longer to heal and strengthen than muscle.

    I had Medial Epicondylitis (commonly: Golfers/Climbers Elbow). This is pain on the inside. Tennis is pain on the outside. Regardless, rest, ice, and stretching is key. I like to throw in some fish oil, too.

    Have you seen a sports doctor? You also mentioned your shoulder and it may all be related. I am giving you advise assuming you have tendinitis, if you don't my advice could cause more harm than good.
     
    #5
    Re: tennis elbow

    I havent seen a sports doc yet, I have spent too much time around white coats in the past 3 years. My shoulder also is in the same boat (both left side), its been kicking my ass sence I had 1/2 of my left lung cut out. I get numbness in my left hand when running and mountain biking ect. Its a bitch but getter than the alternitive. I went back to my surgeon and he said its kinda par for the course. Thanks for the input though, Ill just have to watch it.
     
    #6
    Re: tennis elbow

    I had "tennis elbow". My doc told me it takes about 6 weeks to heal. He said every time I strained it and felt that pain again, the 6 week clock restarted. I used a forearm strap. It helped and I was gtg after about 6-8 weeks.
     
    #7
    Re: tennis elbow

    I went to Stanford for a nagging tennis elbow a couple of weeks ago. They gave me a simple forearm pressure band. You put it high on the muscles so it takes the strain off
    the tendons that attach to de bone.
    It's called "Bandit". I don't know if they sell it OTC, but its doing the job.
     
    #8
    Re: tennis elbow

    Just a quick update. I took 1 week off and started back on Tuesday, I hit chest and tris, and today back and bis. I had very little to no pain but went light and was very aware of form. As soon as I felt the least bit of pain I stopped that movement...hard for me to do! So I have to say Im gonna have to be very carefull for the next 2 or 3 weeks. Thaks to all for the intell! I cant wait to hit it WOT agan!!!
     
    #10
    Re: tennis elbow

    I was a fool. I've had a nagging "tennis elbow" for a couple of months. I made such huge progress in my goals I tried to "carefully" work through it. I didn't want to lose any of my gains. I just hit 20 pullups which I haven't been able to do since I left the Marines back in 05. My I was repping 285 on the bench and felt fit. Well, now my nagging injury turned into something more. It's a sharp pain and I've done some real damage.

    I've went and picked up a pressure band and it really helps a lot. I've been icing it a couple times a day and taking some anti inflammatories. Is there anything else I should be doing. Oh, I've also decided to not do ANY upper body work until this thing heals. Minimum six to eight weeks.

    Question is, in the meantime how can I stay fit and maximize retention of my strength gains while working on cardio? What would be a good routine so I don't lose a lot of strength? My thoughts were there is not much I can do and I would focus on my cardio, legs, and abs and just go to lean up. What is the best way to do this without eating up my gains? Should I just do intervals or what? Is there any safe upper body exercises with this type of injury? Pushups don't seem to be too much of a problem if I do them wide, but I really don't want to risk it anymore.
     
    #11
    Re: tennis elbow

    Kettlebell swings, done with proper form, "should not" place too much stress on the elbow joint as the arm moves only as a pendulum. If you use a lighter weight bell (16 kg is about right) you can really get a good cardio workout.

    For a Max VO2 routine, try a descending ladder of 10, 9, 8, 7...1 reps of swings and squat thrusts - that is, 10 swings then 10 squat thrusts - 9 and 9, down to 1 of each. Do it as fast as possible. If that gets too easy, start the ladder at 12 or 15. Once the elbow heals, you can use a heavier bell for upper body and core building, or if you are a true masochist, add a 20 pound weight vest and sub burpees for squat thrusts.

    Take it easy and take care of that elbow.
     
    #12
    Re: tennis elbow

    a guy i work with is suffering from the same thing. he googled it and came up with a couple of exercises. he got a wrist roller to strengthen the forearm, which in turn helps heal the tennis elbow
     
    #13
    Re: tennis elbow

    man l just told my wife that every morning when l wake up my elbow is killing me she told me l have this also. l don't lift weights and to be honest no heavy lifting . l will try and rest it l am going to try and start working out now but worried I'll make this worse.
     
    #14
    Re: tennis elbow

    Well a quick update. I took a week off from the gym and then several weeks of not doing anything that caused any pain. It has been 2 months and I am almost pain free and up to my traning weight agan. The only thing Im short on is pull ups but Ill get back to where I was soon, Im sure of it.

    OldGuardShooter, I have noticed that when I wake up my elbow hurts some. I have been paying attention and I am sleeping with my elbow fully bent and with my weight on it. Try keeping your arm straight when sleeping. It may just work. Good luck!

    Thanks to everyone for their help.
     
    #15
    Re: tennis elbow

    I have had it many times over my adult life and am heavy into Raquet ball. it can take a year easy to heal and if you keep stressing it it will always be there. the forearm straps work very well and I have one on all the time if I am playing sports or working hard with my hands and arms. I have been clear from it for several years now and I believe it is only because of my persistant use of the strap and stretching. it is no fun and if you get it several times you will pay attention and wear the strap as you should.
     
    #16
    Re: tennis elbow

    hey ive had 2 elbow surgerys (pain got so bad i wanted to run out in traffic) haha anyways i started off with tenis elbow and according to major league baseball doctors the best cure is rest also ice 3 times a day for 20 minutes each time and in the weight room try light curls high reps also tricep pull downs and a light bech all super light weight so light you laugh at the weight and do 20-25 reps 3 times and you will be better soon dont fight the pain i did and now i have no cartalage a torn ucl torn unlar nerve and bone fragments that get removed it sucks please dont fight the pain haha sometimes i cant even pick up a can of soda hope this helps any questions please feel free to ask i have become and expert on elbows ha and want to help out everyone i can so they dont have to feel what i do
     
    #17
    Re: tennis elbow

    Have you tried fish oil? Start with 5000mg a day of EPA/DHA and add as much as you can tolerate from there... this is a lot 20-30 pills per day if you have a pill that has 300mg of EPA/DHA in it. Better yet, find one that has 600mg in it to reduce the amount of oil you have to ingest to get the the good stuff. Warning: when you are taking more than you can tolerate, you'll need to be near a bathroom.

    You'll notice within a a few days if it is working for you. Not everyone responds to fish oil but I do and I just cured a bout of patellar tendonitis with it. Ice and continue to use it... you don't want tendonosis to set in.
     
    #20
    Re: tennis elbow

    I developed the popping elbow and soreness mess on the opposite elbow of my bad shoulder. It went away as the bad shoulder recovered. I wonder if it is due to not having to perform the labor of both arms, the beefing up of the shoulders or just good old "fuck it, it'll get better".
    Been playing fuck it w/ a cracked right hand for 4 weeks now and am looking forward to taking a week off and going to see the doc. But I'll probably say: fuck it I'm going hunting.
     
    #21
    Re: tennis elbow

    Fish oil is a good recommendation (not just for tendinitis). Be careful though, along with the bathroom, large amounts can seriously thin your blood, effectively turning you into a hemophiliac.

    The comments in the video link are bloody funny.
     
    #22
    Re: tennis elbow

    Been hitting the fish oil for 2 weeks or so now and I have no more pain, well almost. But the improvement has been massive! I dont know if it was the fish oil or just dumb luck but eighter way Im sticking with it. Thanks to all!
     
    #23
    Re: tennis elbow

    Mine started about two years ago. After a really bad flare-up, I bumped into a door frame and about lost my mind. My ortho doc gave me the band and when things didn't improve, he gave me a cortisone shot into the elbow. Things would be great for 4-6 months, then it would be just as bad again. I hit my max on the injections and he said that the next bout he would recommend surgery. I'm gonna try the fish oil. When it's bad, I'd try anything for relief, but surgery right now isn't an option.
     
    #26
    Re: tennis elbow

    Nonoperative treatment of tennis elbow is as varied as the people that suffer it.There is no one treatment that works best. So far eccentric exercises seems to be the best for building up tendin origins/insertions but they can also exacerbate the condition. Counterforce bracing, taping, icing, NSAIDs, rest, avoidance of painful activity, ultrasound, iontophoresis, Stretching, accupuncture all can help relieve symptoms. There is a new minimally invasive treatment that looks very promising.
    http://www.tenexhealth.com/
     
    #27
    Re: tennis elbow

    I started on the fish oil supplement back at the end of November after reading this thread. I wasn't expecting much, but I figured that anything to keep from having surgery for the chronic lateral epicondylitis was worth a shot. I have to say that I've been pleased with the results. I still get a flare-up every now and then from repetitive motion or lifting straight out from my body, but by the next day or two it's gone. In the past, once the flare-up started, the only relief was to get the cortisone injection. Wally World has the two bottle pack of fish oil pills for $6, so I'll keep this going and hopefully avoid the knife.


    Good info, thanks.
     
    #29
    Re: tennis elbow

    It's kinda OT, but can you recommend a brand that doesn't give you fish burps? I saw a bottle that had that on the label, but it was a few bucks more. After this morning, I might be willing to buy a different brand. Geeeez, all the neighborhood cats kept following me.
     
    #30
    Re: tennis elbow

    I found that if I bury them (pills first, then food) I don't get the fish burps as bad.

    Unfortunately, that is a negative to fish oil. The ones that claim no fish burps do work better but if you eat any of them on an empty stomach you'll get the fish burps. I buy based on the amount of EPA/DHA on the label per pill. 300mg per pill and up is a good guideline. You want your stomach to filter through as little "crude oil" as possible to get to the good stuff EPA/DHA.
     
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