Tendonitis started 2 weeks ago (12/1). I didn’t press for the first week (12/1-12/9), and had been doing only exercises like squats and Pulling/Curling motions as long as it doesn’t irritate the tendon.
I gradually started doing light triceps exercises beginning last week (12/9) (ie- isometric triceps holds, light cable triceps extensions, Bodyweight push-ups/dips). It takes a few slow reps to warm up, but then the elbow/tendon feels good.
However, I noticed that after a few hours and next day, the tendonitis doesn’t seem to be getting any better or worse.
Any advice on if I should slow down the rehab or continue as planned?
[quote]pasteee wrote:
Tendonitis started 2 weeks ago (12/1). I didn’t press for the first week (12/1-12/9), and had been doing only exercises like squats and Pulling/Curling motions as long as it doesn’t irritate the tendon.
I gradually started doing light triceps exercises beginning last week (12/9) (ie- isometric triceps holds, light cable triceps extensions, Bodyweight push-ups/dips). It takes a few slow reps to warm up, but then the elbow/tendon feels good.
However, I noticed that after a few hours and next day, the tendonitis doesn’t seem to be getting any better or worse.
Any advice on if I should slow down the rehab or continue as planned? [/quote]
Acute issue, NSAID, activity modification, prevent transition to subacute/chronic stage by avoidance of exacerbating movements. Light stretching and gentle blood flow techniques including upper body ergometer.
[quote]pasteee wrote:
Tendonitis started 2 weeks ago (12/1). I didn’t press for the first week (12/1-12/9), and had been doing only exercises like squats and Pulling/Curling motions as long as it doesn’t irritate the tendon.
I gradually started doing light triceps exercises beginning last week (12/9) (ie- isometric triceps holds, light cable triceps extensions, Bodyweight push-ups/dips). It takes a few slow reps to warm up, but then the elbow/tendon feels good.
However, I noticed that after a few hours and next day, the tendonitis doesn’t seem to be getting any better or worse.
Any advice on if I should slow down the rehab or continue as planned? [/quote]
Acute issue, NSAID, activity modification, prevent transition to subacute/chronic stage by avoidance of exacerbating movements. Light stretching and gentle blood flow techniques including upper body ergometer. [/quote]
if your having pain with isometrics then eccentrics will most likely cause irritation, eccentrics generally are used for chronic tendonopathies
best advice is time off as from movements that bother it as well as fish oil and flossing with voodoo bands. Taking the time off initially will get you back to where you were faster instead of taking not enough time then having to restart. Just my 2 cents
I am just OK from a golfer elbow.
Time off is first and identifying the cause.
Rehab is later or it might cost you months because tendons get little blood and are slow to heel.
All the best.