There's different "styles" which I'm guessing is the resistance? Also DECREASE whatever aggravated it to begin with, like pull ups/chin ups gave birth to my golfer's elbows. Although I battled the symptoms with physiotherapy, which helped me getting rid of the constant pain, I still cannot do many things like swimming, lifting moderately heavy things or anything that involves bending my elbow. However in severe cases, you might wanna take a couple days/weeks off to let your forearms rest - BUT when you feel like resting doesn't improve the state of your golfer's/tennis elbow anymore - THAT'S when the exercises kick in, and makes sure you don't wait around for nothing to happen. Got it for about 2 years now. A person can usually treat it at home with rest and over-the-counter medication. You can overload with dumbbells forever. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. I agree - its really suprising how well this thing works. Tennis elbow is typically brought on by repetitive motion, overuse, or a direct injury. Tennis Elbow Stretches Reddit You can massage a little before doing the exercises, and do static stretching for 30-45sec after (especially on workout days where your forearms are even more. Tennis elbow is very common complaint among people that usually needs minor treatment but takes time and rest to get cured. I had immediate improvement when I started using them. You could do the eccentric exercises with something else like a dumbbell or elastic band, where you do the concentric part with assistance of your other hand- but IMO its just not the same. I just want to emphasize step 0: go to the doctor. Based on your message it seems as though you haven't had any of the 2 injuries before, at least of what you know of. While tennis elbow gets its name from tennis players actually less than 5% of people who are diagnosed are tennis players. I only get the pain if I throw anything. If you feel a slight twinge at the outside portion of the upper arm, near the elbow, for this could be sign of tennis elbow or tendinitis of the lateral epicondyle. If you suspect you have an elbow tendonopathy I would highly recommend going to a doctor before you start doing any exercises meant to relieve them. If you have no clue from past experience what golfer's & tennis elbow is, or haven't been "diagnosed" yet - i highly suggest making a doctors appointment though. The muscles of your forearm combine to form the common extensor tendon. Days and weeks passed by and it wasn’t getting better at all. The following contains a method from Jamie Dreyer (see links below) and my personal experience with these type of injuries and how i dealt with them. In case you didn't know about these rehab methods already - i have made a guide for you. See a doc/physio. I wish this was here when my tennis elbow started. Telegram. I also had a chiropractor massage me to take out the scar tissue. Worked! Johns tennis elbow was hurting one morning so he decided to go see the doctor. During the physical exam, your doctor may apply pressure to the affected area or ask you to move your elbow, wrist and fingers in various ways.In many cases, your medical history and the physical exam provide enough information for your doctor to make a diagnosis of tennis elbow. If you have access to dumbbells and don't want to buy Flexbars, you can also just do the eccentric portion of wrist curls (for Golfer's Elbow) and reverse wrist curls (for Tennis Elbow). When I started doing upper body again, I kept trying different braces and found the one that worked best for me was made by rehband (Found on amazon). I'm mostly over my case of tennis elbow (it will flair up once a month or so now). If you develop lateral epicondylitis, avoid all these sports for the time being. Good luck on your recover and hope it doesn't take nearly as long as it did for me. If it's tennis elbow, try using a dumbbell and doing the eccentric portion of the reverse wrist curl (or eccentric of regular wrist curl for golfer's elbow). However, the elbow pain flares up quickly if I attempt pull-ups (especially kipping pull-ups) or even worse, muscle ups. I am no doctor, no physiotherapist - just a normal person who spend most my life training different sports, arts & forms, and sadly came to suffer from both these type of injuries. Tennis elbow is an all-too common affliction suffered by hardcore bodybuilders / strength athletes. The pain ranges from mild to severe in character. I had tennis elbows for over a year (seems crazy i know) but it can really take that long, for others even longer. It's just unsettling when you hear about people who have been struggling with this condition for years. I used to do it when I take my dog walking and dont mind what the neighbors say. According to the Cleveland Clinic up to 50% of tennis players suffer from elbow tendonitis. This condition is caused by overuse of arm, forearm, wrist and hand muscles that results in elbow pain. And very sorry to hear its still an ongoing issue. Share on LinkedIn. You can try searching the names of the 2 injuries on google images and see if you can relate to any of the images showing where the pain/discomfort is felt. Started with the red (10 lbs) and moved to the blue (25 lbs). Glad to hear you have been seeing results with this method. Do you have any resources? Treatment of tennis elbow can be a frustration for people with this condition, but understand why this occurs and what you can do about it will help to relie… However, other athletes — such as swimmers and golfers, among others — also risk spraining the lateral aspect of their elbow muscles. Don't pay for acupuncture, don't cover your forearms in anti-inflammatory products, don't massage it too much, don't stretch too much - (those 2 last ones can help, but thinking it will resolve the problem will only lead to great disappointment.... do the eccentric exercise method above instead^. Until it arrives, you can use a towel -- the motion you want is one of "wringing out" a wet towel. For those of you that have dealt with it before how long did it take to heal, and what did you do to stay active and avoid losing a lot of progress during recovery? Pain during the exercises is ok/normal, increased pain/uncomfortableness after is NOT ok and means you went too ham. This pain is commonly referred to as tennis or golfers elbow. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. I thought I had golfer's elbow for a long time but it turns out I have a subluxating ulnar nerve. When I first started to experience tennis elbow pain, I thought it was temporary. It is therefore a good idea to focus on using an overhand grip if not already done, and then hold most of your body weight with your thump, index and middle fingers on each hand... or just one hand if its only one arm bothering you. Also warm up your wrists/forearms! Note: Tennis Elbow is also known as lateral epicondylitis. Email. If you live in Dutchess or Westchester counties in New York, and suffer from severe tennis elbow, and you would like to review your evidence-based treatment alternatives.Please feel free to click on the schedule an appointment button or simply call us at 914.789 – 2735 for an appointment. Side note, it seemed that the issue for me did not lie in elbow movement but rather wrist stability + alignment. Also, ice whenever you can. Tennis elbow is a self-limiting condition, which means it will eventually get better without treatment. Ordered the green Flexbar about 1 month ago. I've had pretty painful flare-ups in my right elbow for the last week and a half and I think it started from poor bar placement during squatting (probably moved around on my back and bent my wrists back repeatedly). Laid off tennis about 1 month, but tried to stay active with cardio, etc. Learn more about the causes, risk factors, symptoms, diagnosis, and treatment for tennis elbow. I highly recommend that (among other things) in my blog post on what I did to heal my tennis elbow. A number of conditions in the hand and arm have been linked to increased phone usage such as lateral epicondylitis (tennis elbow, now also being called “iPhone elbow”), thumb strains, carpal tunnel syndrome and tendinitis. There can be many causes to pain and discomfort - so seeing a doctor is a very good idea! That would be my advice nr. ... Tennis elbow affects 1-3% of the adult population at any one time. It is located at the lateral side of the elbow. How is it treated? But are you doing it enough? +1 on this. The flexbar does work in some portions of the population, but you can also use DBs to do the eccentrics without the money. Lastly you can go to Jamie Dreyer YouTube page and look for his 2 videos called: "3 Self-Tests for Golfer's Elbow (Medial Epicondylitis)", "Self-Tests for Tennis Elbow (Lateral Epicondylitis)". You can adjust the difficulty by either switching to another color Flexbar, or by how much your twist the Flexbar to begin with. When i first hurt it I took 3 months off of upper body exercises as it was way to tender to do any exercises that were not legs and core. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Press question mark to learn the rest of the keyboard shortcuts, http://www.thera-bandacademy.com/tba-exercise/FlexBar-Tyler-Twist-for-Tennis-Elbow, http://well.blogs.nytimes.com/2009/08/25/phys-ed-an-easy-fix-for-tennis-elbow/?_r=0. 3x15 on the/both injured forearms per day - slow eccentric reps, 3-4 seconds each time. You could get just some massages for that kind of money and get your hole body and all your joints fixed :D :D. Also had golfers elbow- same thing for this, give it a rest, dont do tricep extensions....belive me. It’s typically an overuse injury triggered by repetitive activity. I have been getting pain right above my elbow since I was in 11th grade. What people don’t know, is that many different activities besides tennis can lead to it. It's a mindless exercise. Doctors reserve prednisone for severe cases of tennis elbow. Didint work for me. 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