CT… Recently I have been experiencing elbow pain in only my left elbow during slight incline/decline bench press. It usually happens toward the end of the heavy work and before I start doing density work. I’m slightly confused as to why it would be only one elbow. My technique feels solid and I have no other pain except that one elbow. Any thoughts on how to correct the issue? Should I try wrapping it during the set?
I get this sometimes too, but in my right elbow. I’ve always had issues with that elbow.
For me, I’ll just grab a 5lb plate and do standing overhead extensions for awhile until it feels better. 30 or so. If I need to keep doing it between sets, I will.
Maybe that will help you too. Good luck.
First, I want to say that I’m in no way trying to diagnose your situation, that would simply be impossible from the information you provided. However, I’ve been training for 30 years, and in that time I’ve learned a few things about elbow problems. I’m dealing with a pretty good case of elbow bursitis in my left elbow at the moment. at its peak it looked like about half a golf ball on the back of my elbow after pressing workouts.
The bursa sac was very inflamed and filled with fluid. My case started with just a general pain in my left elbow whenever I did certain pressing movements–especially triceps extension movements; these place a great deal of stress on the tendons of the elbow. Eventually, the elbow tendonitis (a general inflammation of the tendons that attach at the elbow) became bursitis. TAKE CARE OF THIS NOW, BEFORE IT BECOMES BURSITIS!
Here is what I’ve found to be helpful:
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Make cryo-cups by filling small paper cups with water and freezing them. Ice down your elbow for 10-15 min. after every workout involving pressing.
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Ditch, or seriously limit, triceps extension movements.
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When pressing, do NOT lock out the elbows, and do NOT flex the arm much past 90 degrees. So, on bench presses stop the eccentric phase a few inches above the chest–do not allow your elbows to go significantly below chest level.
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When benching “tuck” you elbows and do not use the “body-builder” elbows flared bench style.
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Get some “Blue Heat” from Elitefts. Use it BEFORE each workout where you’ll be pressing. DO NOT apply heat to inflammatory conditions after a workout–this is when you want to restrict blood flow in order to limit inflammation.
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Get a neoprene elbow sleeve and use it every workout.
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Get a pair of VooDoo floss bands from Vogue fitness. Floss your elbows daily.
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If any swelling is completely gone, you can apply heat (rubs, moist heat, etc. ) in the evening after your training and after icing the area.
My most important advice: get this under control now rather than having it become more serious.
Good luck,
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I would look up Kelly Starrett and use a band to create a distraction…make sure your shoulder is set to the back of the socket (kettlebell + band for a distraction…Kelly Starrett will show you how…and use a VooDoo Floss Band…from what I have learned from him is that a lot of times the joint capsule gets tight and regular stretching doesn’t do much good…you need to create a detraction with a band to reset the joint to the proper location…good luck… : )
Thanks for the input guys. I will be incorporating your suggestions on my next pressing workout. Much appreciated.
Hope you get well soon!
[quote]sput79 wrote:
Hope you get well soon![/quote]
x2.
The advice is all different because of different issues. Good luck finding something that works for you.
Haven’t bench pressed yet, been dealing with some bad acid reflux/GERD issues and am having trouble swallowing. But I will keep you posted when I try your suggestions.
hey guys iv been having this same problem just curious if theres any other options treatments it just seems to be getting worse. i feel it the most on tricep ectensions especially overhead. Also my bicep is super tight and in pain on the same arm
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