Have bilateral medial epicondylitis (golfers elbow, climbers elbow, etc), has gotten to the point where I can no longer do chin-ups and pull-ups.
Bought a pair of Fat Grips in hopes of alleviating the strain on the medial epicondyle and spreading it to other insertion points…worked great for a couple weeks, but now it’s back.
Anyone ever gone through this? Any tips? I’m not a believer in epicondylitis clasps.
[quote]PimpBot5000 wrote:
Have bilateral medial epicondylitis (golfers elbow, climbers elbow, etc), has gotten to the point where I can no longer do chin-ups and pull-ups.
Bought a pair of Fat Grips in hopes of alleviating the strain on the medial epicondyle and spreading it to other insertion points…worked great for a couple weeks, but now it’s back.
Anyone ever gone through this? Any tips? I’m not a believer in epicondylitis clasps. [/quote]
Stop doing so much grip oriented stuff for a while and stretch out your wrist flexors.
Ice and NSAIDs. It’s inflammation/microtrauma at the common origin of the flexor compartment in the forearm.
Also, like BReddy said, lay off it a bit or use straps or something.
Mate I had this to the same severity.
Rest that shit right now, and get some ART done, asap. I’ve just started lifting again after 8 months because I didn’t know how to effectively treat it.
how’s your thoracic mobility? Lots of times elbow problems like yours are because of compensation for crappy upper back posture
[quote]Ghost22 wrote:
Ice and NSAIDs. It’s inflammation/microtrauma at the common origin of the flexor compartment in the forearm.
Also, like BReddy said, lay off it a bit or use straps or something.
[/quote]
I would go easy on the NSAIDs as they completely prevent the inflammatory process. This is required to help heal the micro trauma. While preventing the inflammation may reduce the pain in the short term there is no evidence to suggest that it helps this condition in the long term, in fact NSAIDs will lead to weakened tissue causing susceptibility to future problems.
My suggestion as you said too, is to rest and allow your elbow to settle down followed by controlled aggravation of the elbow with activities such as soft tissue work and strengthening exercises, eccentrics are good. The job of the elbow clasps is to help prevent you from aggravating your elbow during tasks that you have to do ie work…
Also ensure full mobility of your neck and upper back as they can be linked.
Here it is. Your rehab plan for medial (& lateral) epicondylitis:
http://www.nismat.org/ptcor/tennis_elbow/index.html (addresses both golfer’s & tennis elbow)
This worked for me! I had epicondylitis for 9 months!!! until I wised up.
This will work for you too (and QUICKLY) if you…
STOP training your back & arms and do this stuff.
Tried using rings for your pullups? I have both lateral and medial epicondylitis and i can do these pain free. The trick is to do them in a controlled manner and dont turn them into a kip. Also when i reach the top of the movement, as well as pulling myself up i try and pull the rings apart. Seems to shift the load off the elbows and into the outer lats.
You need to help blood get into the area as much as possible.
Aggro soft tissue work to the medial epicondyle
Eccentric only exercises, google “Julian Saunders, Dodgy Elbows”
google mobility wod elbow flossing
Ice/Heat therapy on/off works well
Sounds like an “osis” not an “itis” NSAIDS, fish oil and anything designed to decrease inflammation will considerably delay the healing process.
Thank you everyone, will look into some of the recommendations here