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Old 04-11-2009, 01:14 PM   #1
Richard Davidson
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elbow pain

The inside of my right elbow (from the elbow to 1-2 inches down) hurts when I do chin-ups, pushing exercises (bench press, shoulder press), etc., which I take to be medial epicondylitis. Not much, if any pain, unless I'm doing something that stresses the area.

Standard advice seems to be this, from Steven Low:

Quote:
1. Rest. Especially if it's overuse.
2. Ice after any use & when sore. 15-30 mins per sessions for couple times a day.
3. Stretch flexors, strengthen extensors *until* pain subsides (medial epicondylitis). Then strengthen everything (my pref = rice bucket)
4. Self massage... cross friction and myofascial release the whole forearm & upper arm
5. Anti-inflammatories/NSAIDs. Fish oil is a good one.
6. Stay away from painful exercises. Period. It hurts, you're done.
7. Light eccentric exercises tend to help
8. + joint/cartilage health supplements like glucosamine & chondroin sulfate, MSM, shark, etc. Might be a good idea to start eating the cartilage and tendons off your meat too.
A few questions, comments:

1. I take it people don't like Mark Rippetoe's advice to work through the pain:
Quote:
It's golfer's elbow. I've had it intermittently for years. It heals with work. You have to train, so switch to chinups, strap when you need to, up your fish oil, and get the guy to massage it.
http://www.************.net/forum/showthread.php?t=3857

2. Does this mean don't stretch if not in pain?

2/7: Do light exercises (rice bucket, eccentric) that may cause a small amount of pain, but not anything heavy? Is mild pain on chins, etc. ok?

Is eccentric something like a wrist curl or is it something that rotates the forearm?
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Old 04-11-2009, 01:32 PM   #2
Steven Low
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Re: elbow pain

1. If the work is light enough it will "heal" on it's own with exercises. Hence, eccentric work and maybe some other light stuff in my original post.

It's been my experience that MOST CFers tend to overdo things. So it's better to tell them to rest... and do all the rehab stuff.

Some tendinitis doesn't go away with pure rest... so light work needs to be in, but that's for more chronic cases. Most cases with go away with the rehab + rest.


2. If you have chronic pain (all the time), you should probably avoid the stretches UNLESS the muscles are really tight.

But yeah eccentrics and light work with rice bucket are definitely fine with a small amount of pain. Um, chin negatives with a small amount may be fine too.

Pretty much just black box it with these. If it gets better with the light work then good. If not, cut the work out and see. If you're doing all the other recovery stuff it should be obvious which helps out more.

Eccentic would be negative forearm curls yes. Maybe negative biceps curls as well because that also does a little bit of eccentric forearm flexor action.
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Old 04-11-2009, 01:43 PM   #3
Richard Davidson
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Re: elbow pain

Any advice for how long to try a course before deciding if it's working? Or just play it by ear? Those who overdo also tend to be impatient

When you say negative curls, do you mean don't do the concentric part?
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Old 04-11-2009, 01:52 PM   #4
Steven Low
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Re: elbow pain

For any of the concentrics just use your other hand to help lift it.

You should generally be able to tell if something's working by 4-5 days.. maybe 7-10 days max. By feel work.
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Old 04-11-2009, 01:58 PM   #5
Richard Davidson
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Re: elbow pain

Would doing the concentric portion risk making the injury worse?
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Old 04-11-2009, 07:21 PM   #6
Steven Low
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Re: elbow pain

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Originally Posted by Richard Davidson View Post
Would doing the concentric portion risk making the injury worse?
Doubtful with light exercises.... but it's more stress which you don't need tbh.
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Old 04-12-2009, 03:30 AM   #7
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Re: elbow pain

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