My doctor has diagnosed me with golfers elbow in both elbows. Should I continue 5/3/1? Is it okay if I work around it and do different exercises or different variations that don’t irritate it and still try to run the program? When I barbell bench, I feel like my chest is weaker, or maybe my triceps are weaker - wide grip pull ups irritate it as well. I can get away with certain exercises luckily.
My doctor and physiotherapist said I can continue to lift, but just go lighter and do exercises that don’t piss off my elbows. I might try DB bench for a bit to see if a break from the barbell press will ease the pain a bit. Maybe I could drop certain main lifts in 5/3/1 that bother it, and continue with the others? Or should I just take it easy and forget 5/3/1 programming for now and do exercises that don’t bother it?
It’s such a pain in the ass to deal with because its holding me back. I’m too stubborn to sit on my ass and try to rest it. Lifting is such a stress/anxiety reliever for me, I need this in my life. Any suggestions would be greatly appreciated guys! Thank you.
what are you doing to rehab them? Ironmind.com has a set of rubberbands you should get to work your extensors by opening them with your fingers. Also, look into a chiropractor or PT in your area that has a laser machine. The one I go to has one called “lightforce” I shit you not healed my elbow by about 95% after 3 visits. I also do most of my barbell and dumbbell work with fatgripz. Thank me later.
Ive had tendinitis in both elbows for some time now. Use fat grips. Nothing has helped my elbows more than doing my pressing with fat grips. Take an anti inflammatory. A product called natural cissus has been a huge help to me. Its really cheap and works wonders. Lower your tm and do bodyweight pushups. Both strategies have helped my tendinitis. So fat grips, natural cissus, and pushups have all helped. Give it a try. I stayed with 531 no problem and now its all but gone. Good luck
I just pray to god it goes away soon. I’ve heard of stretches you can do for your forearm, and eccentric exercises for your forearm as well. I do have long limbs, and my forearms are pretty skinny (my grip is great for deadlifts), I think maybe exercising my forearms a bit might help as well?
[quote]Aches89 wrote:
I just pray to god it goes away soon. I’ve heard of stretches you can do for your forearm, and eccentric exercises for your forearm as well. I do have long limbs, and my forearms are pretty skinny (my grip is great for deadlifts), I think maybe exercising my forearms a bit might help as well?[/quote]
Ive tried those stretches and they worked short term but not long term. I would always have pain a couple hours after training. Try the ideas I gave you. Especially the fat grips.
[quote]Jim Wendler wrote:
I thought you said your bench stalled and but you rehabbed your injuries. Which is it? [/quote]
I thought my elbows were feeling better, but it turns out every time I go to bench, I get elbow pain, along with my bench being stalled. Should I do some DB pressing for a little while instead of barbell? I’m going to do whatever I can to work around and keep progressing.
Today I was going to do deadlifts. I’m a bit hesitant due to my elbows. I lifted pretty heavy deads last week and my elbows ached a little bit, but after icing, it went away. Think I should continue these main lifts or try to take it easy and go lighter on them…?
[quote]Aches89 wrote:
Today I was going to do deadlifts. I’m a bit hesitant due to my elbows. I lifted pretty heavy deads last week and my elbows ached a little bit, but after icing, it went away. Think I should continue these main lifts or try to take it easy and go lighter on them…?[/quote]
Two of us just gave you a way out of elbow pain. Order some fat grips right now. Lower your tm, do some pushups and light high rep curls. If you have pain afterwards ice for a bit. Use fat grips on all your presses and curls and rows and you should be fine. Also even at the worst of my pain deadlifting didnt effect it. Squatting hurt but I was fine deadlifting. I know it sucks right now but you’ll be fine
[quote]Aches89 wrote:
Today I was going to do deadlifts. I’m a bit hesitant due to my elbows. I lifted pretty heavy deads last week and my elbows ached a little bit, but after icing, it went away. Think I should continue these main lifts or try to take it easy and go lighter on them…?[/quote]
Two of us just gave you a way out of elbow pain. Order some fat grips right now. Lower your tm, do some pushups and light high rep curls. If you have pain afterwards ice for a bit. Use fat grips on all your presses and curls and rows and you should be fine. Also even at the worst of my pain deadlifting didnt effect it. Squatting hurt but I was fine deadlifting. I know it sucks right now but you’ll be fine[/quote]
Couldn’t agree with this more.
Have one elbow beat up pretty badly.
If it flares up, any pressing I do will be with a fat bar and I avoid cleans.
Curls and a good dosage of Omega 3 fish oils have me feeling pretty good.
Never a better excuse to work the beach muscles.
no stranger to elbow pain… do some light hammer curls if possible and flush the muscle with hi rep band pushdowns… also have done hi rep rev forearms curls with my forearms supported by a bench. ’ voodoo flossing’ worked ok too…
This may sound strange, and may not be relevant to the specific type/area of elbow pain that you’re experiencing, but earlier this year when I was having mild to severe pain on the exterior side of my elbow, to the point where I could not perform any type of curl or grip any significant weight, what totally fixed my issue was stretching my triceps and voodoo flossing.
Specifically, the stretch in the photo above and flossing like this:
[quote]soupandspoons wrote:
This may sound strange, and may not be relevant to the specific type/area of elbow pain that you’re experiencing, but earlier this year when I was having mild to severe pain on the exterior side of my elbow, to the point where I could not perform any type of curl or grip any significant weight, what totally fixed my issue was stretching my triceps and voodoo flossing.
Specifically, the stretch in the photo above and flossing like this:
Shit. This is something I need to purchase for sure! Thank you man, I appreciate it. I also need to buy some supplements to help out. I will purchase anything for damn elbows to feel normal again.
Is there any suggestions as far as the program goes? Maybe avoid certain exercises for the time being until it heals? I was thinking of taking next week off…
I have had epicondilitis (spelling?) in my right elbow for nearly a year now and recently had an MRI which confirmed this with some weird junky tendons in my right elbow. I have altered shoulder routines and thankfully most pressing movements haven’t irratated it but biceps workouts have been limited. I was told by my OT that focusing on eccentric work for the areas that are affected help rehab areas better so I have been focuing on this as well as throughly stretching.
I had taken a fairly long break with only little help. I have had accupunction and a technique called dry needling recommened as well (poking tendons with needles basically). I have avoided coristone shots for a year but due to its persistence figured I would give a few a shot (pun intended). I have also used voodoo flossing with some success, it has helped me move through the normal range of motion and restore a little of the sliding surfaces.
I recently aggravated my shoulders and possibly injured my left shoulder but once I feel I have recovered I plan on using Wendler 5/3/1 fully. For now I have been using it for dead lifts and using the simplest strength assistance work template with some success. Use this as an opportunity to focus on area sthat don’t bother you and use the time spent training the areas that hurt rehabing them and realize you may be dealing with some pain for awhile.
I may take a week off next week with minimal exercise; maybe a deload. I’m going to order my voodoo floss and purchase some supplements to try to help ease the pain. I can’t believe how fucking frustrating this injury is…
Roll the crap out of your forearms, bis, tris, pecs, lats
Ice
Stretch same muscles, especially forearms in all different angles (try supinating your hand and then putting your palm on the wall)
Move to fat grips, or even better, a swiss bar for all your pressing.
100 reps of hammer curls superset w/ 100 band pushdowns.
The voodoo flossing helps for sure. Working underneath with a lacrosse ball also can help a lot. I had it bad a couple of years ago and a few deep tissue massages help a lot as well.
