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Forum » Golfers elbow/tennis elbow? How to fix?
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Thread: Golfers elbow/tennis elbow? How to fix?

post 1673543783 12-26-2022, 04:18 AM
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  1. piramparam
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Golfers elbow/tennis elbow? How to fix?

Inner side, bottom of my forearm flexor has this dull ache everytime i pull. I havent lost any strength, its been like this for probably a month. Getting worse bit by bit. Its worse on pull ups than rows.
I had multiple 4-6day workout breaks but its not going away.

How to fix?
1096 ng/dl
post 1673549373 12-26-2022, 07:12 AM
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  1. piramparam
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Bump
1096 ng/dl
post 1673550083 12-26-2022, 07:26 AM
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  1. bertishere
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mines been hurting since june.. goes away and i feel "good" then go back to the gym to re-aggravate it. tried physio and everything and it didn't work. 2 things that aggravated it were sleeping (i sleep on my side/stomach and would wake up with crazy pain as my entire arm was under my pillow) or doing upper body exercises at the gym.

right now i haven't lifted all month, wore a brace to sleep and it feels great but still doesn't feel right.. gonna give it maybe another few weeks.

until then, leg day every day basically.
post 1673550113 12-26-2022, 07:26 AM
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  1. GooBaaa
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I got these with a lot of pressing movements mainly decline. Stopped doing decline and they went away srs
post 1673550843 12-26-2022, 07:48 AM
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  1. radrd
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I've dealt with both golfers and tennis elbow. Rest does little to nothing. First you have to identify whatever movement or form issue is causing it and correct. Then rehab. These vids helped a lot. I still do the acupressure when I have flare ups.







post 1673550963 12-26-2022, 07:50 AM
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Also OP try this:

post 1673551713 12-26-2022, 08:05 AM
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If it's golfers these stretches will get you out of it






Stretches first to get blood back into the tendons. Then strengthen with gentle lifts
post 1673553653 12-26-2022, 08:48 AM
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Originally Posted By radrd⏩
I've dealt with both golfers and tennis elbow. Rest does little to nothing. First you have to identify whatever movement or form issue is causing it and correct. Then rehab. These vids helped a lot. I still do the acupressure when I have flare ups.







Appreciate it brah.
Fukken rehab? Can you still max out in workouts ect?
I believe the cause is maxing out on heavy weighted pull ups too often.
If i kick those out my program & do those things u posted, can i workout like normal & keep making gains? Or is all heavy pulling & curling out of the question?
1096 ng/dl
post 1673554293 12-26-2022, 08:59 AM
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  1. radrd
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Originally Posted By piramparam⏩
Appreciate it brah.
Fukken rehab? Can you still max out in workouts ect?
I believe the cause is maxing out on heavy weighted pull ups too often.
If i kick those out my program & do those things u posted, can i workout like normal & keep making gains? Or is all heavy pulling & curling out of the question?
Continue doing everything that doesn't aggravate your tendonitis. You can also try variations of movements that do aggravate it. For me, chin ups on rings hurt but normal straight bar pull ups were ok so I switched. Maybe regular bench press irritates but close grip is fine. Or regular curls suck but hammer curls are okay. Just have to train around it while you rehab.

Also, don't let the bar/dumbbell drift out to your fingers on any movement or you're asking for elbow problems. Needs to be locked in tight to your palm.
post 1673554343 12-26-2022, 09:00 AM
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Rest
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post 1673556393 12-26-2022, 09:42 AM
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I've had surgeries for tennis elbow. That sounds like golfer's elbow.

Be careful with bicep curls. Don't do pull ups. I sometimes get pain in my inside elbows from bicep work so I back off.

Ice it and stretch it. If it doesn't go away see a Dr. Although I think you're outside of the US if I recall, so that may take awhile. You may need physical therapy if the above doesn't help.
post 1673558753 12-26-2022, 10:32 AM
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  1. piramparam
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Originally Posted By radrd⏩
Continue doing everything that doesn't aggravate your tendonitis. You can also try variations of movements that do aggravate it. For me, chin ups on rings hurt but normal straight bar pull ups were ok so I switched. Maybe regular bench press irritates but close grip is fine. Or regular curls suck but hammer curls are okay. Just have to train around it while you rehab.

Also, don't let the bar/dumbbell drift out to your fingers on any movement or you're asking for elbow problems. Needs to be locked in tight to your palm.
Aight bet, hammer curls were alright the pull ups gotta go. If i wanted zero pressure id have to stop all pulling.
My back is strong though i have 3 plate 1rm, couuld balance things out.
1096 ng/dl
post 1673558883 12-26-2022, 10:37 AM
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Originally Posted By DustinTheHuss⏩
I've had surgeries for tennis elbow. That sounds like golfer's elbow.

Be careful with bicep curls. Don't do pull ups. I sometimes get pain in my inside elbows from bicep work so I back off.

Ice it and stretch it. If it doesn't go away see a Dr. Although I think you're outside of the US if I recall, so that may take awhile. You may need physical therapy if the above doesn't help.
Srs? Probably better just rest then. I lift so much chit at work anyway. Some band work & stretching to get the blood flowing
1096 ng/dl
post 1673559603 12-26-2022, 10:49 AM
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I don't really have time to answer but work your extensors. Most of everything you do works your flexors and you will develop an imbalance between them.

Opening fingers, reverse wrist curls some of that theraband thing works extensors.

I went directly at it and can hold beyond push up position with back of hand/palms up with just one hand. Also can tuck planch palms up. Elbows feel gud. Yes, have had golfers elbow on both arms. No more.
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post 1673560013 12-26-2022, 10:56 AM
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Originally Posted By Casca⏩
I don't really have time to answer but work your extensors. Most of everything you do works your flexors and you will develop an imbalance between them.

Opening fingers, reverse wrist curls some of that theraband thing works extensors.

I went directly at it and can hold beyond push up position with back of hand/palms up with just one hand. Also can tuck planch palms up. Elbows feel gud. Yes, have had golfers elbow on both arms. No more.
Ayy das it.

I got a wrist roller & those finger extension bands. Used to do those everyday for that frank mcgrath look, no problems with elbows neither.
1096 ng/dl
post 1673560403 12-26-2022, 11:04 AM
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#16
  1. GreatOldOne
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Rest first. You can order forearm bands to wear to get through day to day if simple things like opening doors are killing you.

I got this a while ago from doing too many chin ups. Once healed I switched to neutral grip chins and it's not bothered me since.

Super irritating injury
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