Golfers elbow YUCK!

[GFA]

Well I just got golfers elbow in my left arm. Really sucks, been making great gains in the gym but this will derail any progress for awhile until it heals.

Hurts doing pull exercises (rows, curls) so will be laying off any exercises that agitate it.

Saw some videos on rehab. Icing, stretching, light lifting, if anyone else has any tips, pointers would be much appreciated.

At least I can still squat & run until it gets better. Might try push exercises if they dont hurt (bench, mil press).

While on the topic, my bench went up 50lbs (155 -> 205) for working sets since starting TRT (little over 2 months now). Was hoping to hit 2-45lb plates each side for working sets in the next 2 months for flat bench. I have never been able to do even 1 rep @225. 205 for reps is EASY now. Was gonna try 225 this week for 1-2 reps.

[fit2bOld]

You called it ice, stretching and light lifting is the only thing to do. I tried a cortisone shot but that only seemed to make it worse. This one takes quite some time to heal so be patient.

[swllce]

Remember slow and steady wins the race!
While the strength gains in the beginning are rewarding in the gym ,don't forget the ligaments, nerves ,etc that are not used to the new heavy loads they are being subjected to
Ice it down after excercising ,look into getting a splint for the elbow.Sleeping with your elbow flexed beyond 70 degrees will aggrevate symtoms.

[APIs]

I've suffered from this repeatedly. I respond well to cortisone, so usually I will get a shot & take off from lifting for at least 3-4 days. Then I start a regimen of Ibuprofen (Advil) at least 600 mgs 2-3 times per day & run this for a week straight to help with inflammation. That usually gets it to a level where I can lift comfortably. You can usually lift-around the injury, but may have to do less with movements that irritate it. I would also recommend getting an elastic armband that's made specifically for tennis elbow that's worn on the forearm. You can find them in Modells & Sports Authority.

[OnTheSauce]

I had it a few weeks ago. got it on the golf course actually, go figure. took a few days off, nsaids + ice. Healed up pretty quick. I would avoid straight bar curls for a while.

[kelkel]

I've suffered from this repeatedly. I respond well to cortisone, so usually I will get a shot & take off from lifting for at least 3-4 days. Then I start a regimen of Ibuprofen (Advil) at least 600 mgs 2-3 times per day & run this for a week straight to help with inflammation. That usually gets it to a level where I can lift comfortably. You can usually lift-around the injury, but may have to do less with movements that irritate it. I would also recommend getting an elastic armband that's made specifically for tennis elbow that's worn on the forearm. You can find them in Modells & Sports Authority.

Exactly what API said. He and I have done similar treatment effectively in the past. The strap (usually velcro) will help alot. Your local drug store may have them also. I even use it on my knee occassionally. Also look into DMSO. Google it.

[socalfun64]

I had this a few weeks ago myself, from doing curls. I got my first ever cortisone shot, and it was amazing. By that evening, I was pain free. I took a few days off, and have been able to lift again (so far) without any further probs. I've read that the experience varies from person to person, so you should give it a try. Some people feel the shot is painful, whereas I felt no pain at all.

Good luck Bro!

[Viking13]

I was going to write a whole piece about this in time. There are some good suggestions here but some that may be a little misleading. I have a torn ulnar collateral ligament in my elbow. But also have tendonosis (golfers elbow) as well alongside it. There is a Big difference in tendinitis and tendonosis. Tendonosis is a degeneration of the collagen of your tendons. It's wear and tear, but the area around the medial epochondial gets very limited blood flow and has to be strengthened in order to heal. This takes time. Tendinitis on the other hand usually heals up in 14 days or less.

DO NOT get a cortisone shot. Been there done that. It Feels great for awhile, but it's a mirage. The pain will return and it might be worse. And after some time repeated cortisone shots (2-3) can weaken the tendons and surrounding ligaments and weaken the area further and cause a more serious injury and further degeneration that in time will stunt your body from further trying to heal the area. Do not try and be a hero and train through this. It isn't one of those injuries. If an exercise hurts it. STOP. Rows of all kinds, pullups/chin ups Are all aggregates. Avoid them. For me Benching became to painful. It's subjective from person to person in terms of some exercises.

The best Course of action is a program with a strong eccentric concentration. Studies show over 80% of those suffering from golfers elbow responded and healed at a much faster pace with this course of action. It has helped me tremendously. I have done cortisone shots, Theraband bars, physical therapy, active release therapy, graston, cold laser therapy, band distraction, complete rest, read books on how to heal it. I left no stone unturned trying to heal this mess.

Do yourself a favor and stop everything that hurts now. Do not rest this injury. Rather train around it while focusing on strengthening the area and finding some eccentric movements that will begin the healing process.

If you have more questions I'd be happy to answer them. I have battled this for nearly a year. It's become an obsession to heal from this nightmare.

[kelkel]

I think the majority of us here are offering our opinions assuming that it's a simple inflamation issue, as nothing more serious was noted by the op. The elbow strap or counter-force brace works for both tennis/golfer's elbow. I agree with you on the cortisone shot, even though some MD's recommend them. Just not worth the risk IMO.

Very well written post Viking! Nice work!

[Viking13]

Thanks KelKel. Hope I didn't come off wrong, sorry if I did to you and other posters. My inflammation started as minor as well. Dumb me thought I had a bone bruise and continued to train through it. I paid for it dearly. Ended up tearing my UCL because of it. Was just shy of a 400 pound bench when I had to shut down everything. Now after 4 months of rehab I finally have been cleared to bench again. To be honest I think the golfers elbow was worse than the tear. Together they are horrible. Lol

[GFA]

Thanks for the info guys.

Hey Viking can you elaborate on the "The best Course of action is a program with a strong eccentric concentration. " I would like to get this healed as quickly and safely as possible. Last year when I had tennis elbow, it took forever to heal. I had to stop lifting for months.

[Viking13]

Sure guy. Negatives only is what I mean. U may not even need weight for this. I don't. I use my other hand to create the negative tension and do three sets of 10. It's imperative to find the portion of the movement that hurts and attack it from that angle and that angle only. As well as that portion of the movement. Meaning if it only hurts at the top portion of the negative rep only do the top portion ( like dumbell curls). Also, only cause yourself some discomfort, like 3 on a scale of 1-10. Dont force too much pain here. Use a 3 second count on the negative.

You don't need the concentric portion (positive) of the movement while rehabbing this. It's useless.

Also the tendonosis will move around. You will have to find other angles to attack it after awhile. So be prepared for that.

You may be able to tolerate several sets everyday 2-3 times a day. I can only tolerate 3 sets every other day 2x a day. You will have to find what works best for you. I would start with 2x a day every other day and work your way to everyday if it works.

[kelkel]

Thanks KelKel. Hope I didn't come off wrong, sorry if I did to you and other posters. My inflammation started as minor as well. Dumb me thought I had a bone bruise and continued to train through it. I paid for it dearly. Ended up tearing my UCL because of it. Was just shy of a 400 pound bench when I had to shut down everything. Now after 4 months of rehab I finally have been cleared to bench again. To be honest I think the golfers elbow was worse than the tear. Together they are horrible. Lol

No, you did not. I was just clarifying my (and I'll take some liberty and say API's) thought process. As stated, it was a great reply and that is what we look for here, personal experiences and opinions which allow the op to gain insight from people who've had similar experiences. If it helps and we cut down someone's rehab time then we've done our job.

Keep it up.

[GFA]

Currently on the road in Macomb, IL at a hotel and did some light exercise. Zero pain from push exercises.

I did a few sets of negatives with no weight just using my hand to apply pressure. I find it hurts more if I open my hand palms facing towards me and push on fingers down. Think top of the contraction position of a preacher curl.

Will pick up some Ibuprofen tomorrow and see if I can find an armband when I get back to NJ. Sports Authority like a mile from my house.

[doc w]

High dose omega-3 3-4 grams per day as well as high dose glucosamine/ chondroitin. Tendons take 3 times longer than muscle to heal. I've had golfers elbow twice and it virtually always resolves on its own.

[GFA]

I definitely wont make the same mistake I made last time when I had tennis elbow. I didnt let it heal properly and it knocked me out from lifting for a good 6 months. I am still trying to get rid of the fat I accumulated during that time period because I used the injury to stop lifting, eating properly and cardio. I was 190 lbs so 10 more lbs to go but I will look better this time around Im sure in terms of body comp since starting the test.

I was getting too aggressive in my lifting and not letting my joints catch up properly.

Looking forward to the gym tomorrow, going to do a bunch of squats, deads (hopefully if doesnt aggregate the elbow) and some cardio.

[aportinastorm]

Ive been battling it myself for the last month and a half, definitely not fun.

[Viking13]

Op, try using some straps when you do deads for the time being. It'll help relieve some of the stress that gripping will cause to the area. I went back through some of what I've read and one book targeting tendonosis had most of the information that I used in my recovery. I recommend it. And doc is dead on right, 3-4 gms a day of fish oil will help with the inflammation. The rest is just time bro.

[GFA]

Another great squat day! Added 30lbs to my last set almost to 300 lbs.

Did pull day today but 50% of normal weight for working sets. No pain. Slow and controlled movements with 3 sec negatives.

Can't wait to hit 225 for working sets on bench. Been a goal for a loonng time.

Noob gains+ normal testosterone levels = great progress in gym, even at a cal deficit. Love it!!!

225 bench for working sets is no longer noob weight.