This is a carryover from a thread in the BSL forum. I had mentioned that curls cause me pain on the inside of the elbow and I preferred chins. 56x11 posted some possible reasons why I experience the pain and instead of continuing the discussion there we are bringing it here. I am interested in the unbalanced forearm flexors / extenders, where they attach, and what I can do to rid / cure myself of that pain (56x11’s thoughts, basically golfers elbow).
I have tried different supinated curling variations, with light weight, but it always comes back. Happens with trap bar deads also, pain on inside of elbow. Chins do not cause pain. 56x11 made some good points earlier and am interested in more detail. I have dealt with this for years so I am open to suggestions. Thanks
[quote]Grove wrote:
This is a carryover from a thread in the BSL forum. I had mentioned that curls cause me pain on the inside of the elbow and I preferred chins. 56x11 posted some possible reasons why I experience the pain and instead of continuing the discussion there we are bringing it here. I am interested in the unbalanced forearm flexors / extenders, where they attach, and what I can do to rid / cure myself of that pain (56x11’s thoughts, basically golfers elbow).
I have tried different supinated curling variations, with light weight, but it always comes back. Happens with trap bar deads also, pain on inside of elbow. Chins do not cause pain. 56x11 made some good points earlier and am interested in more detail. I have dealt with this for years so I am open to suggestions. Thanks [/quote]
The busiest part of day is about to start, so I won’t be able to revisit this thread until later tonight.
Although I theorized it to be medial epicondylitis based on your description, it absolutely is not a diagnosis. Please keep that in mind.
What is your athletic history?
What (if any) prior injuries have you had? What did you do for rehab?
What type of curling variations do you perform? Be as specific as possible Do you use a straight bb or ez bar? Do you use dbs? And what exact types of curls do you perform?
When you perform chin ups, do you use the standard straight bar or do you have a set up that allows some freedom of movement (such as blast straps)?
Do you perform anything to strengthen the extensors of the elbow?
Does neutral grip curls (such as hammer or pinwheel) cause pain?
What does your current program look like?
Do you perform any self myofascial release?
There are more questions. However, if you can provide information to the above, I think you’ll get some positive feedback.
Theraband flex bar is great for epicondylopathies. It will allow you to focus on eccentric loading of the common flexor tendon. Give yourself cross friction on the insertion a few times a week. Stop doing stuff that hurts.
[quote]CroatianRage wrote:
Theraband flex bar is great for epicondylopathies. It will allow you to focus on eccentric loading of the common flexor tendon. Give yourself cross friction on the insertion a few times a week. Stop doing stuff that hurts.[/quote]
great suggestions, let me add on
Chronic tendonopathies (which is what you described) are characterized by their increase in vascular hyperplasia, fibroblast content, and increased tissue content as well as tissue disorganization relative to muscle fiber orientation. One of the reasons eccentrics are believed to be effective is with re alignment (although recent stuff has shown both conc/ecc are effective exercise modes). Doing the cross friction or graston of the area may also help. My suggestion would be to create a small band either with t-shirt material or store bought band or learn the taping technique to reduce stress on the conjoint tendon insertion. It must be thin as thicker bands do not supply the needed relief to the insertion.
[quote]CroatianRage wrote:
Theraband flex bar is great for epicondylopathies. It will allow you to focus on eccentric loading of the common flexor tendon. Give yourself cross friction on the insertion a few times a week. Stop doing stuff that hurts.[/quote]
Thanks, I will look in to the Theraband. And I have stopped doing stuff that hurts, which kind of started this discussion. I do only chins now, no curling, and that got the conversation started on another thread. I appreciate your reply. By cross friction, what do you mean?
Flex your wrist forward while feeling around on your medial elbow. There will be one spot that you feel the contraction, this is the common flexor tendon. Basically, you jam your thumb or knuckles or a pen or something into that and rub it vigorously against the fibers (so side to side, not up and down). I want to say around 3 minutes is the therapeutic dose, but I can’t recall specifically. I don’t do it in my office since it’s hard on the hands. It will not be a pleasant experience if you’re doing it right.
Don’t do the cross friction without the loading exercise, however. Like posted above, the purpose of the exercise is to encourage the body to lay down connective tissue in a certain way and not form a nasty adhesion.