How do I fix tendinitis and still work out?
About a month ago I used a lat machine I'd never used before. Seated, hands wide apart, palm facing, about shoulder height. It was my third exercise for the day, so I was plenty warmed up and went pretty heavy. Everything felt really good until I came home and had cooled down. My right elbow hurt like hell; on the outside, from the joint into my forearm. As I said, that happened a month ago. I've had issues with the inside of my elbow, but NEVER on the outside.
I've been icing it almost every night; and used TigerBalm afterwards. I still go to the gym, but am lighter on the weights, especially everything that involves pulling.
I don't want to use cortisone injections! The last couple of days I've been using Nikken magnets, which always helped me with other issues, but they don't seem to do a whole lot on my elbow.
Any suggestions? I plan on looking into essential oils, or acupuncture, but I need to see some results fast (especially as I'm just about to start another cycle), and I don't want to waste my time and money on things that don't work.
Thanks in advance for your input!!
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A good massage supply (usually online) will sell rubber "nubs" that massage therapists use to cover their fingers so they can do some really deep tissue work, they look like a marble cut in half with a band around them and are usually about $3-$5 each. Buy a couple of them. Keep one in your car, one at home, one in your pocket. Everytime you get a few minutes free, whether it is at a red light, or when a commercial is on tv, etc... take it out and put it on. There will be a certain place on your elbow that is "the" spot. You will know it. Like when you touch it, it just yells "HERE I AM". You use that nub to do deep tiny cross friction fiber massage on that area. (Youtube or google cross friction fiber massage. It is basically a hard accurpressure type on the spot with very tiny movement back and forth. You break up the scar tissue that is causing the tendonitis. Do it every chance you get along with ice treatment and ibuprofen.
Lange, thanks for the input. I've been doing quite a bit of deep tissue cross massaging, but without the nubs. I know exactly what you mean by "the" spot! My elbow is doing a whole lot better, not perfect, but I can hit the weights hard again, and only hurt for a day or so after. Apart from the massages, I've been doing some of the other things that were suggested. I've gotten some really good advice on here. Much appreciated! However, as I've done quite a bit of research, I learned that icing and ibuprofen only helps with the pain, but not necessarily with the healing, so I got away from that within the first three weeks of the injury.
PaladinI don't know if it's coincidence or not but a week after I started using Tren-A, the tendonitis in my elbow disappeared. I can't explain it. The only thing different I did was add the Tren to my program, everything else is the same. Last week it was hurting like hell and then after almost a week after using Tren, it's gone. Completely.
I've added a little Deca to my cycle, only 75ml/week, not sure if that helped, along with all the other stuff I did. I've got Tren sitting on the shelf, but it'll have to wait until early next year. I'm 90% better though, so I should be fine, being careful not to mess it up again. Once I'm on my Tren cycle, I hope to remember your post, and see if it makes a difference with me, because at my age, there is always Something hurting. LOL
Thanks for the input Paladin!
PaladinHey bro, it's my pleasure.
Now, are you ready for the final ingredient? Dude, you've got it in your house. A week after I started taking 50 mg/day of Tren-A, the elbow tendonitis healed. Damn right.
The first day I started taking the Tren-A, my elbow was still seriously hurting. Then after a week of Tren-A, it was gone!! Completely gone. I've returned my tricep routine back to normal. When you and I started having this conversation, I didn't have any Tren but shortly afterwards, it arrived and I put it to immediate use.
I highly recommend getting on the Tren-A as fast as possible and see if it helps you like it did for me.
There is a simple recipe to cancel out your your problem... First, ice your elbow three times a day with a ace bandage holding the ice pack in place w compression. While doing that keep your arm elevated above heart level (with a pillow or on the back of the couch, get creative). Second, some anti inflammatories would definitely help speed up the process. Last but not least, use a compression sleeve while you're working out. Good Luck
Thanks Drake55! After all the research I've done, I decided to stay away from icing and ibuprofen, however, I ALWAYS use compression sleeves when I'm working out; they really make a big difference. But I'm glad to report that my elbow is almost back to normal
Do not get Cortisone injections. The muscle/tendons will get weaker and you will get fatter. For tendonitis just work around it in the gym. If you're training for a meet you just need to pump IB profen and ignore it while lifting. As for actually fixing it I've found compression works really well. Take a knee wrap or a long compression floss band and wrap the entire elbow including the bicep and tricep lower muscle insertions. Then push against it and lock out your tricep for 30 seconds on and off. When your done the blood will rush in and feel amazing on the joint. It helps me knock down pain and rehab it. I got the method from mobilitywod when they teamed up with donnie thompson from superdtv, I think supertraing.tv and mobilitywod.com still have it up. Shoulder and elbow rehab tips with compression, it has helped me tremendously. This can also help rehab less serious tears faster according to donny thompson and kelly (sterrat?)
Sounds brutal, but definitely worth trying. However, I'll try the massaging and ibuprofin first. If the pain is still there, I'll research your approach and give that a try.
Getting blood into the damaged area, and stretching to promote healing makes a lot of sense.
Thanks for sharing!
bro get joint force spray from ipharm.Granted its nothing compared to skeletal balm from need to build muscle it helps my tendonitis and mine is really bad.I wish they would bring back skeletal balm that stuff was the best i was leg press 1400 for reps without any pain although i used knee wraps.Now i cant even go over 1000 without pain.
lol nevermind stupid me i didn't realize i already answered this.
No worries, better twice than not at all :-)
In your first post you mentioned that joint force doesn't work at all. Did it finally get you SOME relief? I don't get it, if the Skeletal Balm is working that well, why not continue it? Maybe some FDA political crap.
1400lbs? Insane! At half that weight my right knee feels like it's coming apart :-(
it does help a lot it could also be placebo effect but with it its much better but its nothing compared to skeletal balm.I wish i stocked on that product.
here is a pic
http://www.eroids.com/sites/default/files/gearpic/32278/leg%20press_0.jpg
28 45s+45 lb barbell+50-100lb sled=close to 1400
I did that last yr wasnt on any cycle
Thanks jg, I'll give that a try. My elbow is feeling much better, but at my age, there is always SOMETHING hurting
I looked at the picture, that's pretty sick! You've got my respect!
I'll keep an eye open for the skeletal balm, once it's in stock, I'll grab a few.
Thanks again
I have contacted needtobuild muscle for 3rd time now the guy said he will contact the owner.Thats what they told me 2 times and email me so far i got no replys.I hope they come back in stock pretty soon.I need to hit some new prs.
what i found that helped was deep massage and strecting the forearm so i would massage around the elbow and forearm really hard get in there deep it hurts but it feels better also go on youtube and type in tendinitis exercises or stretches and you will find a few good videos that will help
hope this helps as i know how much a pain it is
good luck
I read about cross-massaging, which made sense. I tried it a little, but it hurt pretty bad, so I wasn't sure if I was doing it correctly. I hardly ever stretch, so that makes sense too. I'll youtube both, and see how much I learn. That sound like solid advice, thanks!
Yes, I was never a fan of cortisone. I heard it's a quick fix, but messes you up in the long run. No way I'm even considering it!
PaladinI have similar. The doctor said it was tendonitis and there's a bone spur there as well. I'm gonna see him again and find out what can be done. I'm using TB-500 now.
I'm wondering if mine is more than just tendonitis. But it's been doing better, so I'll just pemper it and hope for the best.
Where can I find out more about TB500?
Thanks
PaladinMy orthopedic doctor told me that the tendonitis in the elbow may take months to heal and just to ice it and take Advil. As I mentioned, I'm using TB-500 for something else and I feel that I'm making progress. I'll PM you about where I'm going for it. I'm sending the request now.
Thanks Paladin. Request accepted
I'll do another ibuprofin regiment as of tomorrow, hopefully it'll help.
AnonGrow huge legs (TOM PLATZ style)....
Really though sounds like an overuse injury strain / tendonitis and the only thing thats truly going to fix this is time. Doubt you've injured any ligaments or anything as the mechanism doses not fit. Cortisone injections are usually never the answer and likely would provide no significant benefit with your complaints and duration of symptoms. That said for anyone else reading this considering or undergoing cortisone injection I strongly caution this as there may be a place for it albeit limited. Most long term randomized control trials injecting steroids (glucocorticoids i.e.: cortisone) show that yes you may feel better short term but long term results are equivocal if not worse in the injection group. This is true for many overuse injuries including tennis elbow, golfers elbow ect, ect.... Intra-articular injections are another story for another discussion...
Honestly, taking an anti-inflammatory and avoiding provoking activity is the solution although not what anyone wants to hear, myself included. As far as an anti-inflammatory medication probably best over the counter is Aleve (Naproxen Sodium/ Naprosyn) which usually comes dosed as 220mg a tab. A commonly prescribed version is 500mg twice daily. I would recommend trying this out (i.e.: 2 OTC tabs twice daily). A rule of thumb with these meds is to continue them on a regular basis beyond the point that you've recovered. These medication do nothing taken intermittently for the inflammatory process and rather work as a pain killer alone. It is the sustained use that will pay dividends. All that said don't take if you have GI issues / ulcers... If you have high blood pressure these meds can exacerbate it. Obviously this is just my opinion and how I would approach this issue if it were me having the problem.
Ice will help acutely but its a month out now and isnt doing much. The goal of ice is to cause vasoconstriction and limit the release of inflammatory mediators with acute injury and with the vasoconstriction therefore reduce swelling....
Tigerbalm and other sports rubs.... If they help you great but its just masking the underlying condition. Doubt there are any essential oils that would speed this recovery up and as for acupuncture not sure its really applicable for your symptoms but I will not dismiss its effectiveness for some.
If you extend your wrist (fist curled back) and try to resist it moving while the other hand try's to flex it down does that reproduce the pain? Is the pain worse if you pick objects up palm down or palm up? Pain with resisted supination? Just trying to better pinpoint your injury to better help...
Time! (I know its been a month but not a month of rest for the muscle group / tendon involved as lighter weight is still putting stress on the area)
Yes, good ol' Tom Platz. he was huge when I got into BB. I heard he opened a gym in the city I live in. I was going to check it out, but then I heard that he just looks like a normal guy. Oh well ,not everybody keeps it up like Sly or Lou Ferrigno.
I'll start another ibuprofin regiment tomorrow. I tried 3x400mg in the beginning, without any success; so I'll go for 3x600mg this time. Not too keen on the stress on my liver. What's the longest I want to take it?
I hear you on the tiger balm. Been trying some essential oils, they're supposed to cut down on inflamation on heal connective tissues. Not sure how true that holds. The bad thing is, I've been trying so many things, all at the same time, that I can't tell what is working and what is not. I haven't done the acupuncture yes; I'll keep that, in case things get worse and not better.
The pain moved a little. First it was on the outside of my forearm, starting for the elbow joint, about 2 inches into my forearm. Now it's right on the outside of my joint, pretty much the exact opposite side of the "funny bone". It hurts most when I have my arm stretched out, and then the first 45 degrees, hardly any from 45 degrees to touching my shoulder.
Not quite sure if I followed your wrist scenario, but... when I'm lifting something, it hurts more with my palm facing down. When I make a fist, it hurts when I fight pressure on the back of my hand, it does not hurt fighting pressure from the palm side of the fist.
I appreciate all the time and thoughts you put into this post!
cortisone injections also make your tendents brittle
one thing that worked for my tendonitis was skeletal balm.I had bad tendonitis in knee, write,forearm.I currently ran out of skeletal balm and started using a product called joint force and guess what its not helping at all.Skeletal balm is sold by needtobuildmuscle and it hasn't been in stock for last 2-3 months and i hope they get it back in stop soon because it helps me tremendously.I used to use elbow wraps for close gripping 135lbs and with skeletal balm i only use when i rep anything about 245.
That sounds good! I found that product on their website. I'll try it once it's back in stock.
hey bro are you sure its your elbow that is the problem and not one of the muscles in your forearm that attach nearby? i say this because you were performing a pulling motion, you say you went heavy, and on a machine with a movement your body wasnt necessarily accustomed to.
ive had my fair share of tweaks and injuries and im guessing you didnt take any time off for it to heal. light weight is still working the injured area so there was never time to heal.
my advice to you is take a week (at the very least) off and see if your able to return with light weights afterwards slowly building back up.
i wouldnt even contemplate starting a cycle while you have this nagging issue, get it worked out first or you may face worse problems. trust me man taking time off sucks but working out through injuries like this one leads to more problems down the line.
hope this helps bro
p.s. i have faced injuries to my forearm similar to what youre describing
Dang, I should have read your comment three weeks ago :(
So, I did start my cycle, but I added some Deca. I layed of the back and bicep workouts for two weeks. As of today, my elbow feels better, no perfect, but better. I hear what you're saying about the issue being a muscle and not a tendon. I'm still not sure; the pain started traveling a bit; ended up more toward the actual elbow, not so much into the forearm anymore. Not taking a real break probably slowed me down, but since it's not getting worse, I'll keep doing what I've been doing. Hopefully you're wrong, and it's not going to lead anything more serious down the road.
Thanks for your input, really appreciate it!
TB500, seems to be getting some good results.
Less and less places offer cortisone injection in the elbow, it gets nowhere near as good results as other sites
Where can I find out more about TB500? Never heard of it.
Thanks!
Read the articles on Thymosin Beta 4 (TB500)
http://www.eroids.com/forum/hgh-peptides/peptides/research-papers-pdfs
Flip through the peptides forum, there's a few andedotal posts
Perfect! Thanks RG, that'll keep me busy for a while!
Anti inflamitory is suppose to help but don't mix test with prednisone it interacts. Ibuprofen
Thanks for pointing that out. I'm just taking some generic ibuprofen.
I had a similar injury quite a while ago. Unfortunately if your not careful these injuries can last a long time.
I'm not gonna say that this is the answer, but for me personally Cissus plant extract worked really for my recovery. Do some research on it and see if its for you.
Thanks AM, I'll look into it! I looked into some other forums, not too many people have any good advice; so I appreciate your insight!