posted Thu, 09/30/2021 - 11:21
5332
+ 2 Tendonitis and forearm pain
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Back from a 3 month break and I’m smashing the weights harder than ever, problem is my body doesn’t seem to agree with the patented Growmore high intensity volume training I’m putting it under and I’ve developed some painful outer forearm pain in both arms. Usually a 7 day rest, some ibuprofen followed by longer warms ups and lighter weights sorts it out but after hitting back and bis today it struck again while doing wrist curls as a finisher.. it didn’t seem to hurt while I hit 5 various rows exercises but I’m wondering if I was causing damage or if the wrist curl was too much strain this early on.
Anyone got any ideas, tips or voodoo to help fix or subdue the pain?
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I have all but quit lifting due to tendinitis in both elbows, sports Dr gave me nitroglycerin patches to place over the tendons & it helped some until I got cluster headaches. I would love to have a fix for this but I think I destroyed my body.
PropheticWookieYou need to reduce the intensity and enter the training mode more smoothly. Get a massage and visit the sauna. I think you just created an excessive load and the body was not ready for this
I got tendonitis from arimidex. Stopped taking it and I still feel it on back/bicep days. Been taking collagen supplements and doing resistance training with a band to strengthen the tendons and ligaments again. I go light on bicep days...that seems to help bring it back.
Voodoo floss
But, find an ART therapist for a real fix man
ART fixes the root cause
Such a terrible experience every time but there's nothing like it, for the first week I just thought that my therapist was in to S&M and enjoyed watching me cry but after about a week, I was moving better than I had in YEARS. I'm still not sure how slapping my face and telling me I'm a dirty little whore helps but I can't argue with the results.
Its a game changer!!
I need your therapists number!
I cat tell you’re a fighter mate. I have to wrap the shit out of my wrists before I do any combat training otherwise after a few days my wrists start hurting.
I’ll look into ART mate cheers.
Too lazy to read all the posts here but my go to for healing injuries is BPC, ive even spot inj in to the wrist, forearms and elbow. Add in some Thymosin Beta for extra healing, take your joint supplements, some collagen tea and of course, rest.
In the future, as soon as you feel it coming on, modify your exercises, it's better than being down for a week. Try to work on rehab movements as well to strengthen the ligaments and small supporting muscles.
Sorry bro I hadn’t noticed this and don’t think I was notified.
I’ll look into rehab movements etc, any you can recommend?
They're tiny movements that feel like they do nothing, very boring and tedious little exercises that I literally have to pay someone to force me to do but they are extremely important, especially if you're injury prone. Add in some stretching and structural massage, you'll be back in no time
RustyhookerDumb question but im sure you warm up first? Arms at 90 degree with lil 5lbs and rotate...warm up joints? Warm up delts? Then get the intensity. If i dont warm up...ouch! Oldfolksshut101. Ice reduces swelling. Ice area to relieve pressure on nerves. Typically i prefer heat....but in this arena, ice.
I broke both elbows landing hard in mosh pit. I gotta warm first or the pain lasts.
Ah yes, the pit injuries. Broken wrist, dislocated shoulder, Stitches in arm from landing on a beer bottle, 5 staples in the back of the head from a stage dive gone wrong, 6 more a few years later....same deal, hundreds of bruises and few black eyes.. The list goes on. Good times!
RustyhookerHeal time as an older dude was hell. Ugh! Old days just tape up/wrap up ribs etc and go to work. Lol
I didn’t know they have mosh pits at a Backstreet Boys concert.
bro, breaking an elbow sounds like hell!
RustyhookerIm short so solo moshed on bar top. So when bar tender shoved me off it was like 3 midgets distance to the concrete. Joey signed my firehead though so theres that...lol!
Yessir! Dr asked if i wanted it fused straight or bent because where it broke. Typically the elbow will fuse. I bout shat....
Not a dumb question by any stretch, warms ups are one of the most neglected areas in this sport. I do the rotator cuff exercise as you mentioned, various band stretch movements and/or I’ll train light bag work at the start of each of the workouts.
RustyhookerGive ice or cold packs a try post workout snd see if inflammation relieves the pain. Could swell enough to pinch nerves.
I would recommend reverse wrist curls to strengthen the extensors. Those are what are giving out and causing the pain
Don't overdo it in the beginning
Cheers bro. That was the movement I was doing when I felt the pain, I’ll be holding off for a while but I will start back slowly once the problem has improved.
Bro! Remember, your muscles and tendons are connected to other muscles, therefore, you need to start messaging the muscles that connect. Tendinitis comes from a great deal of force to the tendon. Just like when someone gets tendinitis from typing. Their wrist is full of tendons that are stressed out. So make sure you stretch, REST, and message the area around your injury.
Also, you trying to lift heavy with an injury- chill! Lower the weight, and focus on your form and let the injury recover.
Ibuprofen will help with swelling and pain, but your injury is still there. Think of this- if you get a cut, you put a band aid on it to heal. You obviously don’t keep messing with the laceration, which only makes it worse.
Take away: let it heal and message the tendons to get them to loosen up and repair. Hope that helps. Find some back door message parlor and maybe you can get a rub and tug at the end. ;)
Massage isn’t something I had considered bro, nice input and I’m going to find out some techniques.
I rarely lift heavy mate unless you count going to failure as I incorporate pause/drop/super/etc sets into my workouts and for the last few years I’ve worked hard on always keeping correct form as it’s where I make the best mind to muscle connection.
As I mentioned below I’m going to follow the best advice you gave and the others which is to rest the muscle further. I’m going to give it 2/3 weeks completely off upper body directly and see how I feel after that. I’ve just started a bulk and I don’t mind missing a few weeks at the start to ensure the majority of the blast I’m able to lift weight sensible without risk of pain or injury. Appreciate the input.
In my early training days I had that same area from heavy preacher curls trying to lift the world when I was a young.. Tendinitis is a mfkr. Now I have it in both my elbows and knees for years and I even tore one of my distal triceps tendons off the bone and required surgery 2 years. You should ice the area's after training if you have pain. Also avoid exercises that aggravate it or hurt even if it means not doing curls for a few weeks or longer. If you can train back with little or no pain this is okay. Scale back on the weight and when you start doing exercises again come back light and progress poundage slowly. After I had surgery I used GH to help aid recovery. It will help heal and strengthen connective tissue
Sounds tough bro! Do your tendon issues come from lifting weights in the gym, work related or something else?
Time is the best healer for sure, usually 7 days and I’m good. I’ve made a 2 day split quads/calfs followed by hamstrings/glutes which I’ll hit for 2/3 weeks and reevaluate how my forearms are feeling. I iced last 2 nights and I’ll continue to do so for a few weeks. I didn’t get any further pain after the curls but I have avoided putting any pressure on the muscle. I trained a lot of boxing on the 3 month break and I’m thinking the repetitive punching motion could have weakened my forearms and now I’m hitting the weights I need to focus on letting them strengthen back up, as you said lighten up the weight.
GH would be an idea and probably safer then using a pep made by a shady brand. I’ve given the few boxes I had of GH away to friends as I wasn’t interested in using but I’ll read up some more about recovery dosages and the risks.
It started with weights but I also do physical labor. It just got worse over the years and one year I used lots of winny and this probably made my tendons brittle. I good now, it'll never be the same. I used 4 i.u. daily of GH during this period with npp and test at low doses. I still trained every body part I could, I never stopped except for the injured arm. 3 months post surgery and I was training again. Took a long time till fully recovered I had to be careful
Bud I would say after doing Back and Biceps together then doing wrist curls you are probably over doing it and causing too much damage to the forearm. A good back and bicep session is more than enough to develop good forearms especially if you are just starting over again after 3 months off. Just after a good Barbell row session my forearms fill to stretch my sleeves in my jacket the next day. I think its a bit of overkill mate thats all
Well said. Wisdom is rare .
Right now I think you’re right although I do like to hit forearms directly once things settle back in and I haven’t had a problem before. Looking for that Frank McGrath forearm pump
I used to get these from strict high volume chinups years ago. I found myself finishing at the top by curling my wrists. After a while, it smoked the exact places you are talking about. There is just too much load/strain for that muscle. Time off and changed my technique, haven't had problems since.
https://www.google.co.uk/imgres?imgurl=https%3A%2F%2Fstatic.wixstatic.co...
The pain is where the circle is. I’m not going to directly train them for a while that’s for sure, it’s not the sort of you want to fight through as it feels like my forearm muscles are going to tear.
AnonJust stop and get fat bro.
Ok joking.. definitely needed more time I’d say.
Eat high calorie food, 40% bf and call myself a powerlifter.
Perfect time to smash legs and hit some super volume on my calfs.
4 months ago the wrist pain was pretty bad from bag training andsparing, I wrapped them tight and it went away after a week or so. Could be time to buy better wrist straps.
AnonSounds like forearm splints. Like shin splints. I would stop any workout that causes the pain and ice your forearms. I once took a big sock and cut the end off and put my arm thro it then stuck an ice pack (the gel made to freeze kind) in the sock to hold the ice against my elbow. I rested like that once daily for a few weeks after my elbow got rocked by some blunt force trauma. I believe in icing. Forearms sound tricky to ice so I share with you my ice packs in socks trick to keep the ice in place on the arm, cause then you can still use your hands and move around the house.
that was my first thought.
Thanks for the advice. I’ll ice and rest up for a further week. How did you manage to achieve blunt force trauma to your elbow?
AnonBlunt force trauma is a term my sports medicine doctor uses when a part of the body hits the ground very hard causing injury to that body part. I was doing what I do as an athlete (I don't discuss for privacy reasons) I went from a standing position to hitting the ground very hard, and my elbow hit the ground first. My elbow swelled up and bruised and was sore.
The long sock method to keep gel ice packs in place works well. The long socks need to fit tight enough around the arm. You might have to buy some long socks in a smaller size than you would wear on your feet for this. Just cut the toes off the socks and use these type of gel packs, they'll bend around the arm and cover more surface area. I believe they are food grade ice packs for keeping a lunch cooler cold.
Cheers bro, I was going to use duc tape . Are you not drug tested?
AnonThat tape would be fun peeling off haha. There is no testing. I'm not a cheater. I don't have to worry about WADA busting my ass. But it is taboo for me to talk about my gear usage. It's a secret. I was done being a natty badass by about age 28. It's very common for athletes of all kinds to use AAS, research peptides, HGH, and SARMS in the off season or anytime if they're not tested. I'm 40ish, and I don't want to stop what I'm doing. And that's what it is for many athletes brother, it's about being able to continue to do what you love to do as you get older. Being able to avoid injuries or bounce back from injuries is huge. It drives you fuckin crazy when you can't do what you live to do because of an injury. I can't just turn it off and be happy with sex, good company, hobbies...it lives in my head and shapes the way I see the world. I'm built and hardwired to do something for life.
^^^^^^What Shred said! Love it and Live it!
Molinin302Rice it. Rest, compression, ice, elevation. I'm not a huge fan of otc painkillers, especially with some of the things we do, but some naproxen would help if your body responds to it. Aside from that, wear and tear and welcome to the getting older club. Get your membership card from Rusty or me. We're not at KMC vintage, but hopefully we all see those golden years. (He won't see this, he already fell asleep in his chair watching Matlock)
RICE, great stuff. Definitely right I’ll take another week hitting only legs
I would say wrist curl was to early to throw in the mix. Could try a tennis elbow brace.
Yeah, I forgot as the workout was running smoothly but the pain was instantly although it went away within a moment.