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Tennis Elbow

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bzyczek
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Tennis Elbow « : April 20, 2017, 06:15:08 AM »
Why did I just get tennis elbow? What am I doing wrong? How can I treat it? But, most importantly what can I do to prevent it from happening again?

All you advice and suggestions are very welcomed ... thank you in advance :)



mhseaver670
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« Reply #1: April 20, 2017, 07:16:51 AM »
Lol. Good luck.  Tennis elbow is kinda one of those things, once you got it, that's it. 
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam

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ODAAT365
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« Reply #2: April 20, 2017, 09:09:03 AM »
There's a way to manage it....but you're not gonna like it...

Rest, a lot of rest, complete rest. Not "work around it" rest but real rest.

And as Seaver said, once you get it you're always gonna have issues to some degree.

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bctuthill
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« Reply #3: April 20, 2017, 10:09:29 AM »
I get flair ups of this from time to time too.  Ice is your best bet to start.  Try icing daily, even if it doesn't hurt that day/night. 

Also try stretching your forearms and biceps regularly.

Lastly, try adding static holds to the routine to strengthen the tendons.

If you aren't being careful about keeping your elbows in on things like benching, that could be the culprit.


JayT
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« Reply #4: April 20, 2017, 10:16:17 AM »
I get it too.  Mine is on the inside of the elbow (not sure if it's tennis or golfer elbow), but like BC said, you cannot flare your elbows out.  I get discomfort on any incline presses or overhead movements if my form is not strict.  Dumbbells may work for you because you can change the angle to more of a neutral grip and see if that helps you out any.  I have taken extended breaks throughout the years, and it has never gone away, so I kind of just put up with it. 


bzyczek
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« Reply #5: April 20, 2017, 10:23:29 AM »
I really hope it goes away ... I'm thinking to make sure when it goes away to start exercising my forearms ...


bctuthill
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« Reply #6: April 20, 2017, 10:47:10 AM »
working the forearms could tighten the muscles and exacerbate the issue.  Another thing you might want to look into is a TENS unit.  They aren't terribly expensive and can be used around joints as well as stubborn/deep knots that are hard to stretch or roll out.

Oh and another... I used to use this for shin splits back in the day, but it could apply here... instead of regular icing, try freezing water in dixie cups then massaging the areas with the ice and slowly peel away the dixie cup as it melts.  A bit messy but it works!


smashley23
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« Reply #7: April 20, 2017, 11:00:32 AM »
IIRC, tennis elbow usually comes from overuse. After taking some time off, I'd start up again with lower volume than you had before. Maybe elbow sleeves will help.


JayT
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« Reply #8: April 22, 2017, 08:22:40 AM »
https://www.instagram.com/p/BS68HqxBMT6/   

I follow this guy on IG and he's a good source of information regarding mobility, rehab, etc. This was his post for tennis elbow relief. Hopefully it helps you out.


power
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« Reply #9: April 23, 2017, 07:53:52 AM »
Along with the other advice, if you can figure out what exercise is causing it, you may want to stop doing it all together, or cut down on the sets when you start up again.

Also when my joints and tendons are giving me trouble I take HMB. HMB is not meant for that but it helps me so it may be worth trying.
Good luck.


ebnsports
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« Reply #10: July 11, 2017, 08:51:52 PM »
I've been battling Tennis Elbow for 5 years now. No signs of trouble for MONTHS. I was working on a project car and had to lift the motor on one side by myself when no one was around. Didn't think anything of it. Went kayaking later that night and right before we got ready to set off my arm went (I was throwing a 12 foot cast net ~ 20 times). I had to sit in the truck for 15 minutes crunching a water bottle with my arm above my head.

I've worked with trainers. I've tried resistance bands. I've tried the 2 pound weights... If it's bad enough, your going to need surgery. For me, it only hits every once in awhile but... that pain is unreal.

I'm not trying to discourage you, but if you've got tennis elbow you NEED TO REST it for AWHILE. Talk to a doctor. My mistake was not resting it. Ignoring it caused me to have to change my entire disc golf throwing style when I was competing.


bzyczek
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« Reply #11: July 18, 2017, 04:23:17 AM »
Thank you buddy ... It has subsided since I made this post ... what I did was ice my elbow everyday for a month or so ... I also bought tennis elbow brace to help out ... I think it helped since now I don't have the pains anymore ... although I do feel the sourness sometimes so I'm always aware that there was pain there ... Oh and I also took joint supplement everyday to help out ... it was a long shot but I'm hoping that also helped in my recovery ... I do tend to stop if I feel that an exercise is sparking a pain in my elbow ... I'm really afraid to irritate it again ... I never want to go through that pain again ...


ebnsports
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« Reply #12: July 25, 2017, 02:36:27 PM »
I never want to go through that pain again ...

The pain is up there on the scale! I feel you.

Just FYI if you injure it any further ice and NSAIDs will only go so far due to the nature of the injury (It's not really tendonitis). Corticosteroid shots might be an option if it happens again (you'll have to get multiple over a period).

Good luck, hopefully it doesn't pop back up.

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