Severe Elbow Pain - Routine/Rehab advice needed!
I've been using a 5x5 routine for a few months now and am 8 weeks into my cycle. As the weights have become heavier, I've developed some serious pain in both elbows on the outside of each. I begin each workout with squats and even that aggravates my elbows a little. On days I follow squats with bench, I am literally shaking from the pain between sets. On days I follow squats with over head press, I don't have much of an issue but I'm also putting about 50 fewer pounds on each elbow as opposed to bench press. Once I finish my 3 core exercises, I finish up with medium weight arm work including cable tricep push-downs. There isn't much pain while performing the exercise, once I release the rope or vbar I notice a shooting pain in both elbows.
I know if my form is correct, squats should not be hurting my elbows. I had corrected it in the past to alleviate this pain. I seem to apply downward pressure on the bar with my fists when I come out of the hole. This seems to stress my elbows quite a bit. I'll work on correcting this again. I don't see any issues with my bench press form that I could correct. I am pressing much more weight than I ever have and that alone may be the issue but I'm not sure. I don't notice much if any pain performing pulling exercises, only pushing.
The pain is so severe that it's beginning to affect my entire workout and that's not acceptable. Is there any way I can rehab this without affecting my current routine much? I suspect not, so I'm considering completely changing my goals/routine to something more bodybuilding oriented utilizing lighter weights/higher reps.
I've iced, heated, considered NSAIDS but shy away due to their propensity to inhibit protein synthesis (also unacceptable). This has only resulted in temporary relief that ends as soon as I press heavy or squat.
I'm looking at a 5 day split 3-4 sets 12.10-8-6 reps (decreasing reps/increasing weight each set).
Monday - Chest/Back
Tuesday - Legs/Abs
Wednesday - Arms
Thursday - Rest
Friday - Shoulders/Back
Saturday - Chest/Legs
Sunday - Rest
I've had great results with this 5x5 powerlifting routine which is why I'm very hesitant to leave it, however I've never tried any other routine on cycle. Maybe I shouldn't be too worried and just see how a new routine works for me on cycle. I just fear wasting the final 4 weeks of my cycle on a poor routine or with a debilitating injury.
Any feedback is appreciated.
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RomanbrandHey bud, do you take any joint therapy? Glucosamine, Chondroitin, MSM, or fish oil? I have problems with my shoulders and elbows and when I take this cocktail I feel great. The fish oil has to be Omega 3, every bottle is deceiving as they say "1000mg fish oil" but in small print or on the Nutrient label it will say 300mg of Omega 3 so be careful.
http://www.healthyalterego.com/?page_id=995
This guy says you need up to 2000mg's for joint pain so do the math... Thats about 7 fish oil pills a day. They do make higher dose fish oil pills, do some searching and you'll find it.
I found "Osteo Bi-Flex" at Walmart buy 1 get 1 free, they seem to work good, its just like triflex but cheaper and contains Gluc, Chond, and the MSM.
I hope this helps you out.
I've had similar issues as well. Really limits what you can do. I would strongly suggest not doing anything that causes your elbows to hurt. If the tendinitis goes on long enough than surgery may be required. Nobody needs that. I have found that really high rep sets on the tri press down and ez curls have helped me. Like really lite weight and 100 rep sets. Paul Carter wrote a good article about high rep sets on Lift Run Bang.com.
Good luck
What version of the 5x5? And what assistance exercises? It sounds like a volume issue to me. If you consistently perform an exercise incorrectly with bad form I feel injury comes much faster. When I first started lifting I did the Squats and Milk program. It has you do a set of 20 for squats three times a week increasing weight every workout. I messed up my groin area by the third week due to my inability to keep good form through a 20 rep set. So it could be a volume issue especially if your assistance exercises put stress on your elbows.
I've been on the StrongLifts 5x5. I just stepped it down to 3x5 as I just can't do 5 sets with the weights I'm working with now.
I've been doing pullups/planks on bench days, and weighted dips(definitely aggravates the elbows)/reverse crunches on over-head press days. I've also added dumbbell curls and tricep cable push-downs. For a month or so I was doing over and underhand dumbbell wrist curls to strengthen the forearm and attempt to help with elbow pain a while back. I've also been inconsistently doing EZ bar skull crushers. Maybe I need to lay off the tricep exercises following bench or all together while I'm doing a heavy bench routine.
take a brake , time off , come back stronger
I like the strong lifts version but I started with starting strength and moved to madcows version, I know that have it on the site too. I do know they are slightly different. It is probably one of my favorite programs for just adding weight onto your main lifts.
How often do you do them? The only tricep work on the 5x5 should be done on friday if you follow it verbatim. If you are doing skullcrushers you added them in and I'm not sure what day. IMO it may be the extra tricep work. Skullcrushers put a lot of added stress on your elbows especially if you are not increasing the weight correctly and lifting with your ego. That exercise is a great one for the triceps and one of my favorites but if you are doing too much weight your form will be compromised making it more dangerous on your elbows. I would say cut out the extra tricep exercises. I may not even do dips as if your elbows are already tweaked it will only make them worse. Do that for a few weeks and slowly move back into them. Keep the number of exercises for tris lower too, the 5x5 is specific for the compound lifts and uses a few other exercises as assistance.
Well I'd say take a week off and see how it feels but since you have four weeks left on cycle, probably not what you wanna hear. Sounds like an overuse injury to me. Also on cycle your muscles will grow much more quickly. while ligaments don't so you are puttimg much more stress on your ligaments.
If the pain is bearable, I'd say finish up your cycle and take a good week or two off from lifting while on pct. In the mean time ice every couple hours if possible and stretch your wrist flexors/ extensors aswell as your shoulders.
For the rest o your cycle, I'd probably only workout three days a week to allow you more time for everything to recover, maybe a push/pull/legs split. I also wouldn't do any presses, they put a great deal of strain on your shoulder and ellbow which will aggrivate your problems,
Best of luck!
Thanks!
Rest...man that's exactly what I didn't want to hear! You're right, I could use a week off. I'm only doing Monday, Wednesday, Friday right now and have actually backed from 5x5 to 3x5 a couple weeks ago just to get through the workout.
Maybe I'll switch to dumbbells, lower weights, higher reps just to substitute the bench press. I don't know yet.