General question in regards to golfers elbow. I’ve had it for 1 1/2 months now and since day one I’ve lowered my weights adjusted my form and stopped workouts like pull-ups that worsen the issue to help heal quicker. So far pain is the same and no sign of recovery. So question is do I have to stop completely and just do
Legs and cardio till it heals or just be more patient and keep the light workouts going?
Is there any reason for you to get this issue besides your lifting? Do you play golf or do any turn wrenches all day?
What lifts are you doing for “Back” or “Pulling?”
Nope just weight lifting. I do wide grip and close grip cable pulls seated rows basically no dumbbells and also do a few back machine workouts. I’m sure the straightforward answer is stop for 3 months and see what happens I just hate having to stop now after all the progress I made
Rest does not heal tendonitis, or more accurately, tendinopathy, as there is no chronic inflammation in the condition.
The only way to heal a tendon is to strengthen it. You need to experiment with your rows and pulldowns to find a weight that does not make your symptoms worse. This will be the starting point for your rehab. You may have to lower the weights drastically.
Expect the healing to take a minimum of 12 weeks. You may also have random pain flare-ups during rehab. But as long as your symptoms are gradually going down over time, the process will be working.
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Oh man this is music to my ears and something I was going back and forth on with my trainer and some veteran lifting buddies. The random flare ups are what Jew making me think I need to just stop completely but what you said makes complete sense and pretty close to what my trainer has told me. Thanks this helps a lot I guess I’ll keep at it with lower weight and proper form
Two good sources on this injury are Overcoming Tendonitis by Stephen Low (book or blog post) and Barbell Medicine’s Guide to Tendinopathy (blog post).
I don’t think rest is completely useless, i think the best mine has ever felt was the 6 months after I dislocated my shoulder. Not going to recommend that though, when it flares up I have decent luck sleeping with a carpal tunnel brace, using straps, and voodoo flossing occasionally. Plenty of other stuff to try, just make sure you’re not lifting through anything that’s making it worse. (Like if it hurts until you’re warmed up, yeah still bad, that was my mistake for a while)
OP, listen to @fbc91
Rehab guy here, many years. One factor leading to epicondylitis is the weakness/malfunction of the scapular muscles, in that, if the shoulder is not patterning correctly, it will cause the elbow to “act up.” Activating the scapular retractors and depressor groups can have a positive effect and remove much of the elbow strain. Movements such as prone T’s, Y’s, and I’s done with external rotation (thumbs up) will strengthen the mid and lower trapezius. Use good form and add weights when you can. Often, this can be enough to minimize the irritation.
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I’ll troubleshoot you a couple ideas.
Try adding Reverse curls to your routine or even switching all biceps curls to reverse curls. Sometimes having muscle imbalances at the elbow flexors leads to tendinitis. Building up your braichialis and even more importantly your brachioradialis could help you find some relief.
I also recommend always lifting with elbow sleeves. The sleeves keep the elbows warm which increases blood flow to the area. Blood transports all the materials needed to heal any damage but of course it does take time. You can apply a heat pad to the area as well while lounging around the house.
Hope those idea can help.
Are you a golfer…if so, what kind of shafts are you hitting
If they are steel you may want to consider graphite
Man, great thread. I recovered early this year after a solid year of suffering from medial epicondylitis.
First I dropped all movements besides front squats and overhead press. I did a ton of weighted vest walking.
After a few weeks I added deadlifts. Keeping the elbow locked out straight, I had no pain.
A few weeks after that, I was back to normal.
Probably 12 weeks total.
That being said the advice in this thread is probably what you need; just adding my experience to the record.