Tennis elbow help
I stopped training september last year due to elbow pain which effected my right arm strengh and noticed muscle loss in that arm. My doc says i have tennis elbow and told me to rest and gave me some anti inflamatories. There was no change by january and my doc booked me some physio but that doesnt start until june so i ive been doing some home exercises the last 2 months. Voodoo flossing, self massage with massage atick, tlyer twist with the flex bar. Stretching my forearms and triceps twice a day and some light weight exercises to keep mobilty in the joint. Since doing this my forearm is stronger and bigger than before and feels great but i still have pain at the typical location for tennis elbow, if i straighten out my elbow and rotate my my hand left or right i feel a pinch that goes into the elbow. My bis and tris have lost a lot muscle and the elbow joint still feels weak. Ive done all i can from my own research. Can anyone help me get rid of this so atleast i can start building my arm back up.
- Bookmark
- 0
- 0
Wanted to update my problem. I flossed my elbow and forearm in the same session as recomended everyday i also did some self ART daily. Right now my elbow is about 90% healthy. I also did zotoman curls on the affected arm. I found this to really help with the stiffness in the elbow and give me full range of motion. Thanks guys.
that's great news
I'm probably in the minority here, but I would get a shot of cortizone. This is the only injury in where I would suggest this. I developed it a few years ago, and the problem is, every movement irritates it so the inflammation never fully dissipates. I ultimately resorted to the cort shot and it went away for about 9 months. So, I went back to the doc and had one more and it has been gone since (~3 years). Obviously you cant keep getting shots as it is detrimental, but cortizone can be beneficial if used correctly. For myself and a few others that I know, it took 1 or 2 cort shots too fully clear up. I stretch it often now and avoid exercises in which I thought irritated it, but I am
completely pain free there now.
I was also fighting rc pain as well and found that there are triggers in the rear delt area (supraspinatus triggers the pain) which cause pain in the outer elbow. Getting a massage and A.R.T work done in that area should help. I roll on a tennis ball and it breaks the adhesions down in that area.
Cortisone shot did wonders! For about 3 weeks and the pain returned. Not as bad but still on rotation, both supination and pronation. Tennis elbow sucks hard core. It could take a year for it to heal. Probably one of the worse places to have chronic tendinitis. I still have it but am working around it. Lots of do it yourself physical therapy. Don't think I'll get another shot there. Everyone's different on cortisone shots effectiveness. The one i received on my ac joint worked like a miracle just not my elbow
NSAIDS - avoid them. The problem is adhesions in your forearm extensors which is then pulling the tendons at the elbow.
Go get some ART from an accredited practitioner, ideally who has experience with gym goers/is one him/herself.
Buy a voodoo floss band ASAP - this and the ART will help break the adhesions in your forearm extensors that have been damaged. Lots of techniques, but if you wrap around the elbow and down to the forearm you will release the tendons at the elbow, then you wrap the forearm muscles alone to work the adhesions (in the same voodoo floss session)
Good advice here. ART is slowly gaining mainstream attention due to its effectiveness. Nothing is certain to help everyone, but lots of folks have benefited from this treatment. We are even starting to send employees to ART for authorized treatment for workplace injuries. Chiro type services used to be taboo in construction insurance. Give it a shot IMO.
We are even starting to send employees to ART for authorized treatment for workplace injuries
Really?? That's pretty advanced & impressive. Is that as an insurer or as an employer??
I am not familiar with ART but after a google search I'm going to look into that for myself. Thanks!
I have to say Jay, for me it was a gamechanger for my elbows. I tore 2 extensors doing hammers with db's, then as soon as they healed the tendoitus came on. Most people do this without realising its in the forearms.
The ART thing is brilliant and might take as little as 1 session to get the ball rolling for you. Easy to learn some techniques yourself too! Let us know how you get on fella
I was in the same boat, seriously messed with my training, I too almost had to stop. I declined a cortisone shot from doc and glad I did. Anyway. I got an elbow sleeve. Dont want to use name brand but a tight nylon material sleeve and I wore it even when not training and had GREAT results. I still have pain but no where near what it was. I feel your pain! Good luck