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Hey guys, I'm not a serious lifter, but I enjoy doing weights for fat loss and to keep muscle while ( happy to add a little ) on CNS. Anyway, I always seem to get pain inside my forearm/elbow after doing things like bench press, lat pull downs. Bicep curls are the worst. I'm going to see my chiro next week, but anyone got any advice or tips??. It's very frustrating, as when I lift a few times a week I'm sure it makes CNS work much better.
Hard to say. It may be some tendinitis. I'd definitely bring it up to your chiropractor. I used to have bad pain in my elbows and it was because my forearms were tight. I've started using a golf ball to loosen everything up and it's definitely helped.
Yeah….Good questionI've had the same problems also. Was doing a lot of pullups and chinups. Chinups were the worst culprits.Please post your results from the chiro after you've been. I'll be interested in what he tells you.ChubChub
Hey guys, I'm not a serious lifter, but I enjoy doing weights for fat loss and to keep muscle while ( happy to add a little ) on CNS. Anyway, I always seem to get pain inside my forearm/elbow after doing things like bench press, lat pull downs. Bicep curls are the worst. I'm going to see my chiro next week, but anyone got any advice or tips??. It's very frustrating, as when I lift a few times a week I'm sure it makes CNS work much better.
I've had this before when I was a newb. I am not sure what it is from, but I have a hunch it's from using too much weight when you are curling and not allowing for a full extension. Take a full week off from curls and then once you get back to them, use half the weight what you normally do and use very strict form.In the mean time, make sure you are using full ROM on back exercises as well. And try to activate your back muscles during those exercises. A lot of newbs will pull mostly with their arms instead of their back.
Since it started, I've been having a week off then trying again, but It keeps coming back. My chiro is very good, so I'll see what he thinks. I like the golf ball trick. I sometimes do that with my glutes when they're tight.
Trigger points. So often overlooked. Can be treated by yourself and costs nothing. Whenever I end up hurting this is the first place to look and so far all my injuries have been self treatable. http://www.triggerpoints.net/forearm-and-hand.htm
Lateral epicondylitis is the fancy-pants word for it, but it's tendonitis. I've had bouts of it for the last 15 years. If you train heavy and often, you'l get it sooner or later. Here's a few tips that have helped over the years:1. freeze a 16oz water bottle and roll it hard over the area after training2. Do light (3 sets, 12-20reps) reverse wrist curls after every, EVERY upper body session. This is more preventative than anything else, but it does help.3. Do hammer curls at the end of your bench sessions - light and heavy depending on what you can tolerate.4. Hard and deep massage with your thumb, I mean really digging in there can help too. Do the frozen water bottle thing after this too.5. If you're doing pull ups or pulldowns, do them supinated for a while.6. Lay off heavy curling for a bit7. give it TIME. I had it for almost an entire year one time, then it went away and showed up in the other arm for another 6 months..haha.Train through it and give it time. Lay off the stuff that really gets it going bad.This is stuff that has helped me over the years.
Lateral epicondylitis is the fancy-pants word for it, but it's tendonitis. I've had bouts of it for the last 15 years. If you train heavy and often, you'l get it sooner or later. Here's a few tips that have helped over the years:1. freeze a 16oz water bottle and roll it hard over the area after training2. Do light (3 sets, 12-20reps) reverse wrist curls after every, EVERY upper body session. This is more preventative than anything else, but it does help.3. Do hammer curls at the end of your bench sessions - light and heavy depending on what you can tolerate.4. Hard and deep massage with your thumb, I mean really digging in there can help too. Do the frozen water bottle thing after this too.5. If you're doing pull ups or pulldowns, do them supinated for a while.6. Lay off heavy curling for a bit7. give it TIME. I had it for almost an entire year one time, then it went away and showed up in the other arm for another 6 months..haha.Train through it and give it time. Lay off the stuff that really gets it going bad.This is stuff that has helped me over the years.
Not necessarily. I have had it and I have managed the pain through massage of trigger points in the brachioradialis and extensor carpi radialis. Not saying there isnt inflammation associated with the muscle contracture and/or rubbing across the epicondyle but thats secondary to the actual trigger points themselves.
7. give it TIME. I had it for almost an entire year one time, then it went away and showed up in the other arm for another 6 months..haha.This just happened to me. First left and the right elbow...very annoying
Lateral epicondylitis is the fancy-pants word for it, but it's tendonitis. I've had bouts of it for the last 15 years. If you train heavy and often, you'l get it sooner or later. Here's a few tips that have helped over the years:1. freeze a 16oz water bottle and roll it hard over the area after training2. Do light (3 sets, 12-20reps) reverse wrist curls after every, EVERY upper body session. This is more preventative than anything else, but it does help.3. Do hammer curls at the end of your bench sessions - light and heavy depending on what you can tolerate.4. Hard and deep massage with your thumb, I mean really digging in there can help too. Do the frozen water bottle thing after this too.5. If you're doing pull ups or pulldowns, do them supinated for a while.6. Lay off heavy curling for a bit7. give it TIME. I had it for almost an entire year one time, then it went away and showed up in the other arm for another 6 months..haha.Train through it and give it time. Lay off the stuff that really gets it going bad.This is stuff that has helped me over the years.
Not necessarily. I have had it and I have managed the pain through massage of trigger points in the brachioradialis and extensor carpi radialis. Not saying there isnt inflammation associated with the muscle contracture and/or rubbing across the epicondyle but thats secondary to the actual trigger points themselves.
Yep, trigger point therapy is very effective, and he may very well have some in there (as I'm sure we all do). I'd bet dimes to donuts though that there's pain associated with tendonitis in there as well by what he's describing.
Get yourself one of these, I actually have (2) 1 at home and 1 at work.http://www.amazon.com/gp/product/B0028UD3EU/ref=oh_details_o00_s00_i01?ie=UTF8&psc=1
I'm actually recovering from basically the same thing but from arm wrestling rather than lifting lol. I took a full week off. Only did cardio. Then the next week I kept the weight light with no isolation moves(no curls lol) and as soon as I felt anything even begin to go awry, I called it a day.This week I'm finally getting back into normal stuff. Time is the healer and uh.. anti inflammatory stuff. Osteo biflex seemed to speed up recovery but that could just be all in my head.Once it's better and you go back to curling..keep your elbows back. If they trail forward it's too heavy or you've hit failure. I know at least for me that was always an aggravater though I haven't gotten a tendon specific issue from lifting in a long time now. When I started out 5ish years ago I worked up to curling 50lb dumbells pretty fast lol. Today I usually don't curl more than 40lbs lol but my form and how much my muscles get out of the excercise is world's apart from back then.Also I believe in curling with an olympic bar rather than an easy bar to strengthen the supporting muscles in the arm. It hurts and it sucks but it works. Hope the chiropractor has good news for ya!
Ive had to get numerous injections for same problem and still elbow hurts some days and not the others. Fuckin sucks
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688Check out this article talking about tendonitis and tendonosis http://www.eatmoveimprove.com/2009/08/on-tendonitis/Good information in there that can help you determine what may be going on. Years ago I developed tendonsis after too much CF'ing and not enough using my brain to tell myself when to stop. Following some of the stuff outline in that post brought my elbows back to normal, it was a very long process though I hurt myself took about 4 months to get back to 95% and then one day I did a one of the CF workouts trying to show off and scored a PR but ended up aggravating my elbows again and shoved me back a few months progress. Other things that I have found that have helped keep my elbows happy:1. Thicker bar stuff, I use fat gripz but there are other options out there. I really like it for pressing and use it for pulling occsionally.
Check out this article talking about tendonitis and tendonosis http://www.eatmoveimprove.com/2009/08/on-tendonitis/Good information in there that can help you determine what may be going on. Years ago I developed tendonsis after too much CF'ing and not enough using my brain to tell myself when to stop. Following some of the stuff outline in that post brought my elbows back to normal, it was a very long process though I hurt myself took about 4 months to get back to 95% and then one day I did a one of the CF workouts trying to show off and scored a PR but ended up aggravating my elbows again and shoved me back a few months progress.
If it goes away after a lay off and comes back after one workout its not tendonitis! Thats a tell-tale sign of a muscular problem like trigger points which do not resolve themselves with time off from the activity. They just lie dorment until the muscle is stressed again. Inflammatory problems like tendonitis are more chronic than an acute. Usually taking a long time to flare up and then go away.
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