Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: SweetDaddySiki on May 07, 2024, 10:18:11 AM
-
The inside of my elbow is really hurting. it's the part between the biceps and forearm. I google'd and it seems to be "golfer's elbow". I don't play golf but I saw that you can get it from typing a lot (I'm a programmer) so I'm thinking that's where I got it. Anyone ever have this issue and how did you cure it or work around it? I've noticed that it hurts when my hand is straight like when I'm curling a barbell. Pushing movements don't bother me and I'm able to do lying triceps extensions. I'm currently wearing an elbow brace and icing the area and taking ibuprofen. Didn't know if anyone had any advice. Thanks!
-
Legit question, as I rarely play golf but when I do I get this feeling, but have you been doing any heavy forearms in the gym? When I used to work them, doing reverse curls, it gave me the same sensation as I get now from a round of 18 holes, nh.
-
I had this a few years back and felt it the most during wide grip pull-ups. I never did any strengthening exercises for it and only avoided the exercises that made it hurt and it naturally just went away over time. Been doing pull-ups ever since. I’d just do that and keep the area warm with an elbow sleeve
-
Legit question, as I rarely play golf but when I do I get this feeling, but have you been doing any heavy forearms in the gym? When I used to work them, doing reverse curls, it gave me the same sensation as I get now from a round of 18 holes, nh.
HI! I do a full body routine (3 sets of 10 for one exercise per body part) and I only do standard wrist curls for my forearms. What's weird is that I only feel pain the area between my forearm and bicep. Not sure what it's called but I guess it's the inside of your elbow. I'm a guitarist and no issues with my wrist or fingers. Weird injury.
-
I had this a few years back and felt it the most during wide grip pull-ups. I never did any strengthening exercises for it and only avoided the exercises that made it hurt and it naturally just went away over time. Been doing pull-ups ever since. I’d just do that and keep the area warm with an elbow sleeve
Yeah my wife says avoid lifting weights or work around it but I do a full body 3x's a week so it's hard to work around it. I'll try dumbells for curls to see if that helps because I'm doing all barbell exercises (example: barbell curls).
-
Might be the same thing, mine (the doc) called it tennis-elbow.
BPC-157 helped speed my healing. I stabbed the needle in as close as possible to the tendon as I could, but in the forearm muscle.
Suffered for 6 months before that, then used BPC and it was pretty much healed up in a few weeks. Not saying it will work for everyone, but it did for me...
-
It's in many cases caused by shortened muscle which result in inflamed tendons.
Release your muscles from the neck down.
After that do a lot of band work with full range of motion and light resistance.
-
No, you don't have to be a golfer to experience this. Medial epicondylitis can be hard to resolve because most don't want to back off of activities for a bit and let the tendons heal. Typically it is an overuse problem of wrist flexors and forearm pronator. If it is in the early stages, icing is best (3-5 days onset)...then switching to heat for 10 - 12, then ice for 10 - 12 multiple times a day. Some soft tissue work also goes a long way to resolving.
Switching routines probably helps because you will not be overloading the tissues as much. In any event, try these easy ones. Its NOT going to resolve in a day or two. Let it go long enough and you will end up with tendinosis and most likely bursitis of the medical epicondyle bursa and/or ulnar bursa.
1) Sit next to a bench with the hand of the affected arm off edge of bench palm down. Take a lacrosse ball and place on meat of the forearm close to the elbow. Use other hand to apply pressure down as you use a light dumbbell and perform SLOW wrist extension. 2 x 20
2) Affected arm down by your body, elbow bent, palm up (like at the end of a bicep curl)...take other hand and bring the hand on the affected arm into extension. Now straighten the affected arm straight out in front of you. Hold for 5 seconds, and bring it back. 2 x 8 times.
3) Stand with the shoulder of the affected arm about an arms length from a wall. With fingers pointed to the floor, place the palm against the wall. Elbow should be straight. 3 x :30 hold
4) Using a similar position as #1, hold dumbbell so its perpendicular to the ground with the forearm of the affected side on bench. Using other hand, apply pressure on dumbbell away from the body while trying to resist with the hand of the affected arm.
-
No, you don't have to be a golfer to experience this. Medial epicondylitis can be hard to resolve because most don't want to back off of activities for a bit and let the tendons heal. Typically it is an overuse problem of wrist flexors and forearm pronator. If it is in the early stages, icing is best (3-5 days onset)...then switching to heat for 10 - 12, then ice for 10 - 12 multiple times a day. Some soft tissue work also goes a long way to resolving.
Switching routines probably helps because you will not be overloading the tissues as much. In any event, try these easy ones. Its NOT going to resolve in a day or two. Let it go long enough and you will end up with tendinosis and most likely bursitis of the medical epicondyle bursa and/or ulnar bursa.
1) Sit next to a bench with the hand of the affected arm off edge of bench palm down. Take a lacrosse ball and place on meat of the forearm close to the elbow. Use other hand to apply pressure down as you use a light dumbbell and perform SLOW wrist extension. 2 x 20
2) Affected arm down by your body, elbow bent, palm up (like at the end of a bicep curl)...take other hand and bring the hand on the affected arm into extension. Now straighten the affected arm straight out in front of you. Hold for 5 seconds, and bring it back. 2 x 8 times.
3) Stand with the shoulder of the affected arm about an arms length from a wall. With fingers pointed to the floor, place the palm against the wall. Elbow should be straight. 3 x :30 hold
4) Using a similar position as #1, hold dumbbell so its perpendicular to the ground with the forearm of the affected side on bench. Using other hand, apply pressure on dumbbell away from the body while trying to resist with the hand of the affected arm.
Thanks! Never thought about heating but I'll try that too and start these exercises.
-
Try this for 10+ reps but do it on your knees (adjust your knees down further from your head to get proper resistance)
You're just going to have to avoid any exercises that trigger the pain until it heals + do rehab/prehab exercises like above.
-
Rather than fuck a skanky bird a bloke shoved his foot up her fanny instead
Next day he woke up with puss on his foot
He went to the doctor and the doc told him he had Gonoreah on his foot
Doct said its an odd condition and a coincidence as he had just had a woman in with athletes twat
-
Might be the same thing, mine (the doc) called it tennis-elbow.
Sounds like your Doctor doesn’t UNDERSTAND what a Golfer’s Elbow is.
Is this the SAME Doctor that advised you NOT to get vaccinated against COVID?
🙄🙄
-
Might be the same thing, mine (the doc) called it tennis-elbow.
BPC-157 helped speed my healing. I stabbed the needle in as close as possible to the tendon as I could, but in the forearm muscle.
Suffered for 6 months before that, then used BPC and it was pretty much healed up in a few weeks. Not saying it will work for everyone, but it did for me...
Tennis elbow is lateral epicondylitis....
-
Try this for 10+ reps but do it on your knees (adjust your knees down further from your head to get proper resistance)
You're just going to have to avoid any exercises that trigger the pain until it heals + do rehab/prehab exercises like above.
Not quite sure how those would affect the flexor and pronator of the wrist....I suppose done slowly that might help
-
Thats unlucky injury to have, ruins most lifts etc.
-
Tennis elbow is lateral epicondylitis....
Thx Krank...
-
Thats unlucky injury to have, ruins most lifts etc.
You are right! I lifted today but regret it now. I did notice that it hurts when I do curls and also lowering the bar during behind the neck presses. Seems ok for other exercises. I'm afraid that I'll have to take a break or consider a different type of program. A trainer friend of mine is always pushing me to do those metabolic routines or whatever with dumbells (do reps for 40 seconds; rest for 20 seconds). ::) I really like basic barbell exercises so this is depressing.
-
Sounds like you’re already regressing. For 6 weeks, I recommend you take a bath. Then wrap a hot towel around your head. And then make yourself some soup. And absolutely no weight lifting!
-
Sounds like you’re already regressing. For 6 weeks, I recommend you take a bath. Then wrap a hot towel around your head. And then make yourself some soup. And absolutely no weight lifting!
Hahahaha and yes I'm already regressing so I'll take your advice. :)
-
Hahahaha and yes I'm already regressing so I'll take your advice. :)
Any thoughts on ditching the full body workouts temporarily and doing more of a bodybuilding split hitting the muscle once a week while avoiding any exercises that trigger pain in that area? The frequency could be aggravating it. Maybe incorporate some forearm stretches as well.
-
You are right! I lifted today but regret it now. I did notice that it hurts when I do curls and also lowering the bar during behind the neck presses. Seems ok for other exercises. I'm afraid that I'll have to take a break or consider a different type of program. A trainer friend of mine is always pushing me to do those metabolic routines or whatever with dumbells (do reps for 40 seconds; rest for 20 seconds). ::) I really like basic barbell exercises so this is depressing.
Curls = wrist flexor
Eccentric on BTN = wrist flexor stabilizing while wrist is in extension. Take a break....I don't know how many times I have had to explain to patients that the more you do, the longer it takes to heal.
Unilateral movements (i.e. training with unaffected arm) for a couple of weeks will NOT be detrimental. Also watch this:
-
Any thoughts on ditching the full body workouts temporarily and doing more of a bodybuilding split hitting the muscle once a week while avoiding any exercises that trigger pain in that area? The frequency could be aggravating it. Maybe incorporate some forearm stretches as well.
Well, I was looking forward to the chicken soup with a towel over my head but I think you're right about doing a split instead. I'll come up with a split and will implement it next week. :)
-
Curls = wrist flexor
Eccentric on BTN = wrist flexor stabilizing while wrist is in extension. Take a break....I don't know how many times I have had to explain to patients that the more you do, the longer it takes to heal.
Unilateral movements (i.e. training with unaffected arm) for a couple of weeks will NOT be detrimental. Also watch this:
The Voodoo flossing exercise HURTS. I think taking a break is the best thing for me now and just heal up. Thanks everyone for the advice!
-
Well, I was looking forward to the chicken soup with a towel over my head but I think you're right about doing a split instead. I'll come up with a split and will implement it next week. :)
;D
(https://thatonerule.com/wp-content/uploads/2023/12/isms-862x1024.jpg)
-
Rather than fuck a skanky bird a bloke shoved his foot up her fanny instead
Next day he woke up with puss on his foot
He went to the doctor and the doc told him he had Gonoreah on his foot
Doct said its an odd condition and a coincidence as he had just had a woman in with athletes twat
lol
-
Not quite sure how those would affect the flexor and pronator of the wrist....I suppose done slowly that might help
For elbow issues they've worked for me and one of my kids. Actually right away for me, but my son still has a niggle when doing curling type movements, so they might not be effective for everything.
Not sure how they work, but I've heard that it's a traditional elbow bullet proofing move by gymnasts.
-
The Voodoo flossing exercise HURTS. I think taking a break is the best thing for me now and just heal up. Thanks everyone for the advice!
Simply "taking a break" isn't the way to go....when "damaged" your tendons will stay inflamed longer. The body responds by producing more of the collagen type 3 to try and "repair" it. It is not as strong and also is more prone to re-aggravation. Rehab exercises do encourage the collagen type one to be laid down. Also, ineffective contraction patterns in the muscles of those tendons will be corrected.
Up to you....I'm out.
-
Get a hard rubber therapy ball. They are cheap. Rub it where it hurts.
-
Get a hard rubber therapy ball. They are cheap. Rub it where it hurts.
Thanks! I'll try that.
-
Mine was bad I remember when the club hit the ball excruciating pain. I went to the Sports Medicine Dr and he gave me a shot of cortisone in the elbow. I did this every 6 month for about 2 years. I have not been back though in about a year. It just got better. It doesn't bother me at all anymore I don't even notice it.
-
Mine was bad I remember when the club hit the ball excruciating pain. I went to the Sports Medicine Dr and he gave me a shot of cortisone in the elbow. I did this every 6 month for about 2 years. I have not been back though in about a year. It just got better. It doesn't bother me at all anymore I don't even notice it.
did you have a shot prior to destroying all the women and retards at the driving range?
-
What helped for me was very light weight (1-2 kg) wrist curls, and also fully rotating the weights in each direction side to side.
-
What helped for me was very light weight (1-2 kg) wrist curls, and also fully rotating the weights in each direction side to side.
Good idea and I'll try that. Thanks!
-
Simply "taking a break" isn't the way to go....when "damaged" your tendons will stay inflamed longer. The body responds by producing more of the collagen type 3 to try and "repair" it. It is not as strong and also is more prone to re-aggravation. Rehab exercises do encourage the collagen type one to be laid down. Also, ineffective contraction patterns in the muscles of those tendons will be corrected.
Up to you....I'm out.
Great fucking post, man. Really appreciate you sharing your knowledge.
-
Get blood into the area by doing very light movements for high reps.
So light there is no pain.
Very light curling (hold a small plate in your hand for example). No pain!
Very light tricep extension. Tricep kickback for example. No pain!
-
Or amputate. I heard it'll make your pecker bigger. More blood. Science.
-
Why do programmers type a lot? Cant you copy paste a lot of stuff? Perhaps look into ergonomic keyboards but they could be a gimmick
-
People think the qwerty keyboard was designed for ergonomics, but really it was to minimize old mechanical typewriters jamming up. It kept getting grandfathered in.
I enjoy repeating shit I've heard as if it's fact.
-
Just use voice typing
-
Will do!
-
I think bands are excellent for rehab as you can really dial in the resistance. I got a set that you can attach to a door, excellent for triceps. multiple bands with varying difficulties.
-
Good info itt. I've been dealing with this for over a year and it's killed my pulling/bicep movements. I was considering doing PRP for it (Platelet-rich plasma (PRP) therapy). Been getting scraping done but no dice, and also tried 50 other things.
-
also train the opposite muscles
so if you have golfers, do lateral raises to train wrist extensors
And use straps when doing back & bis to relax your grip a bit.
-
Stand in front of barbell on rack and use barbell to massage your triceps and take your arms through elbow extension flexion and moving around-try to get deep steady pressure on them with the movements. Try out slow controlled negative hammer curls and forearm curls. Improve your shoulder positioning and external shoulder rotations. Make sure you’re not compensating for any movements by using your elbows and wrists. Do active stretching throughout the day of neutral palms and then extending your hand and wrist outwards to the right on right hand and left on left hand (which would be opposite motion on when you are typing on keyboard). Take a little break from pull-ups and pulldowns in case you’re overusing your elbows on those moves
-
Riptoe apparently has his guys do 20 sets of 1/3 normal reps of chins every 5 days.
As you need to work the tendon inflammation off.
I remember once my elbow was fucked for months and I thought it was over. Then I had to do some 8+ hour manual labour (carrying boxes underhand grip) and it cured.
-
Stand in front of barbell on rack and use barbell to massage your triceps and take your arms through elbow extension flexion and moving around-try to get deep steady pressure on them with the movements. Try out slow controlled negative hammer curls and forearm curls. Improve your shoulder positioning and external shoulder rotations. Make sure you’re not compensating for any movements by using your elbows and wrists. Do active stretching throughout the day of neutral palms and then extending your hand and wrist outwards to the right on right hand and left on left hand (which would be opposite motion on when you are typing on keyboard). Take a little break from pull-ups and pulldowns in case you’re overusing your elbows on those moves
good stuff!!
-
Good advice everyone! Working out but working around the injury seems to be helping and it feels better. Oldtimer's advice about the rubbing a ball over the spot was great and I think that's helping too.