Morning Misc

I’ve developed a pain on my inner forearm/elbow. Research looks like it indicates it is golfers elbow. I haven’t lifted in a week due to vacation but it still bothers me. I can lift through the pain but I know that’s not helping matters.

Anyone ever experience this? Anyone have any remedies for the pain other than rest? I fear this will now be my new normal and back day which used to be my favorite is now a struggle

I had it a few years ago and it took forever to resolve.

You're supposed to wrap something around it tight if/when you lift, but unfortunately time off too.

I had tennis elbow. I still get flare ups every now and again holy **** talk about pain.

I ended up having to go see a specialist. He gave me a wrap for my wrist, a sling for my arm, heavy duty ibuprofen and strict instructions for rest. Later he added some therapeutic exercises. My doctor taught me later how to life using a neutral grip because I kept experiencing flare-ups, that helped immensely.

My point is....

Immobility
Rest
Meds
Therapeutic exercises
Natural grip while lifting


You’ll always have issues but it’s not terrible if you can manage them.

This is about right.

Rest for another week
Ibuprofen 400mg TID, 5 days
ROM/light stretching starting in 3-days
Compression sleeve while working out
You will remain susceptible

Medial epicondylitis (golfer elbow) is due to forearm flexor repetitive strain to the tendons attachment to your medial epicondyle.

When you work your biceps try hammer curls now on. With triceps do above arm hammer extensions.

If this fails you may need physical therapy and/or steroid injection.

Good luck, boyo.

get one of these for sure...got rid of mine in under 2 weeks

I get that a lot. I just lift through it. Usually its because I'm doing too much pulling and not enough pushing, so I switch to OHP, tricep kickbacks, bench/pushups.

As you get older you get a lot of those pains. The more you tolerate it the better your pain tolerance gets. Don't take any pain killers and just embrace the feeling. Better pain then dead knowomsayin

Will definitely look into this thanks!

Repped everyone ITT. Thanks for taking the time to respond

I'm just a miscer, not a doctor. Some miscers might be doctors or physical therapist, I am not. But I have had golfers elbow on both arms because of lots of pull ups and age. And I no longer have golfers elbow on either arm and am still doing pull ups. I recommend you get professional help. I am just relating my experience here.

Do not take meds to deaden the pain. They just make it so you don't feel the pain as much, but what ever you are doing that causes the pain, you are still doing it and are going well beyond levels that would make you stop before taking meds to ignore pain. Don't ignore pain. Not to mention, if you make that a habit, you will probably develop liver problems.

Don't rest. Yep, if you stop everything, you will eventually not feel any pain there. Soon after when you start back up, pain comes back same as before and you probably lost some of your gains.

Yes, compression @2 finger width below inner elbow for golfers elbow will help. I used this sleevehttps://www.walmart.com/ip/ZOYER-USA...dingMethod=wpait provides compression for golfers and tennis elbow as well as warmth. It doesn't "deaden" the pain, it provides compression so the movements you do are not causing as much problems and it'll take longer before you start feeling pain.

Flexors/extensors. You probably never train extensors. If you lift, you train flexors a lot. Flexors closes your hand, extensors open it. My first golfers elbow was my left arm. Using compression sleeve and doing reverse wrist curls to train extensors cured it completely.

I stopped doing pronated grip on a straight bar. Always neutral to somewhere between neutral and pronated/supinated grip crew. I could be wrong, but I think I read your elbow is a slave to your wrist and shoulders. I only know for pull ups, but pronated grip on a straight pull up bar, as you pull up you are twisting your elbows in a way that isn't good for it. Younger people and ones that are not as prone to develop problems here may be fine with it. Some people will develop problems here.

My second golfers elbow was recent and on my right arm. Compression sleeve helped, but even going harder at training extensors (I always train extensors now)....it didn't go away. I was lost and confused because I did all the stuff I did before that cured me for my left arm, but it wasn't working for my right arm. I stopped doing pull ups completely. I still worked out and used lat pull down machines, just no pull ups. Till I felt like pain was gone, so I start back up with pull ups and pain came right back, so I stopped again.

I don't follow Riptoe at all, have never read about or considered Starting Strength, just know about it because of chatter here. However, saw this vid and did close to what he recommended, which I think was based off actual studies.....I dunno.



Basically you work through the pain. Not you feel the pain and keep going and going. You feel the pain and stop. I started doing pull ups again. I kinda felt the pain at 1 rep and full on at 2, so that was my set. I did 15 sets of 2 reps. I was iffy if this would work, but on my second day of doing it, I did not feel the pain at all at 1 rep and kinda felt it at 2 and was doing 15 sets of 3 reps. I kept going like that, doing as many reps as I can till I feel the pain and stop. Take a long break, do another set. Pains gone, I do pull ups now till I can't and it's not because of golfers elbow pain.

This is fantastic info. This is why I misc

Medial epicondylitis, chronic inflammatory disease.

Only way to fix it is to stop the offending activity/movement and allow it to progress through the inflammatory process.

Transverse friction massage can help alleviate pain and improve tissue extensibility.

Wearing an elbow band will act as a mechanical leverage point to move the force away from the bony attachment. Elbow sleeves are also effective in this regard and can provide slight joint compression.

Of course, stretching your wrist flexors and improving the strength of your wrist extensors may also help alleviate this over time.

I have this too, it comes and goes and depends on what exercise i'm doing. but barbell or seated curls usually aggravates it.

Make sure you quit doing exercisers that isolate your triceps . It sucks not doing dips and cable push downs , but it will aggravate the hell out of it .

Also don’t do explosive moves ,keep your reps slow and controlled .

Rest and naproxen is the only real answer unfortunately. Even if it feels better , don’t push it , or it will come back to haunt you.
Ask me how I know lol

One thing I left out , don’t bench press with a suicide grip .
That was my downfall imo , as it puts additional strain on your tendons in your forearms etc

It sucks.!rest really isn’t something I’m willing to do so I’ll just have to mitigate and adjust

wrap a towel around your arm while you sleep

Srs?