Will my elbow tendonosis (golfers) ever go away...

[tipper7]

What are the best exercises to quickly help it get better?... I hear eccenttrice are good... I have been given ulner nerve stretches to do from my physio therapist, and just one other exercisee which I have already been doing... It just seems sensitive to hurt easily, even if i am just writing.

There seems to be allot of exercises around, but seem like quite allot andI am not sure if they are for tendinitis or tendonosis.

Thanks.

[turk1968]

I had golfers elbow for years from training and being a carpenter. Mine have been great for the last 3 years after i had hydrocortisone injections in each . It cleared mine up in less than a week. It was the last resort for me after trying physio and streatching . I just wish i would of had them earlier as it affected my training for as i said 3 years

[tcw]

1. Get a Bandit Arm Band.
2. Stretching doing reverse stretches.
3. DEEP TISSUE massage.
4. Heat then Ice.
5. Rest...don't aggravate this.


Should go away in about 3 weeks.

[optionsdude]

I've been using the theraband flexbar as well as the bandit,stretching,deep tissue work,and ice. Sems to keep it under control. Mine just flared up about 6months ago and it took a while to get under control. Dam computer mouse aggrivated it more than anyhting else.

[terraj]

1. Get a Bandit Arm Band.
2. Stretching doing reverse stretches.
3. DEEP TISSUE massage.
4. Heat then Ice.
5. Rest...don't aggravate this.


Should go away in about 3 weeks.

All of the above is good.

Mine took around 3 month to heal, it's the worst type of tendonosis I've ever had, in terms of healing time.

Time for lots of squats.

[FLdave]

Terraj, I was curious about the 3month down time you had. I am going on almost 2 months now and have not been working out my upper body for 3 weeks to date, my question is did the pain seem to move during that time...mine has moved from the back of the "elbow bone" now to the front side? I have been receiving treatment 1~2 times a week and the last 2 included the "Graston" where they try and remove scar tissue by beating the shit out of your elbow/arm with a metal object...which has helped but I am still doubtfull that this will go away soon....Is there anything you did along the way to help yours out? This along with some shoulder pain (of course the other arm) is killin' my motivation and all of my recent gains. I never had so many set backs in all of my weightlifting days..sux getting old I guess! (Also, did you workout your upper body during the process at all or just hit legs?)

[terraj]

Terraj, I was curious about the 3month down time you had. I am going on almost 2 months now and have not been working out my upper body for 3 weeks to date, my question is did the pain seem to move during that time...mine has moved from the back of the "elbow bone" now to the front side? I have been receiving treatment 1~2 times a week and the last 2 included the "Graston" where they try and remove scar tissue by beating the shit out of your elbow/arm with a metal object...which has helped but I am still doubtfull that this will go away soon....Is there anything you did along the way to help yours out? This along with some shoulder pain (of course the other arm) is killin' my motivation and all of my recent gains. I never had so many set backs in all of my weightlifting days..sux getting old I guess! (Also, did you workout your upper body during the process at all or just hit legs?)

You know looking back on it I believe that the injury did seem to move a bit, but when doing firm pressure message it always felt around the same area.

After trying to work around it for a month or more, I bit the bullet and dropped all upper body work, only did legs....lots of sqauts, I also made sure I loaded the squat bar with only one arm "Lol".

The 2 best things that helped me heal, that I really felt the healing progress after added these 2 steps-

Reverse stretch, 3x 20 second hold, 3 times a day. I used a rolled up news paper to do these which can be used to add tension to the stretch.

And maybe the smartest thing I did, was to immobilization the limb for sleeping. Many times prior to useing the splint I would wake up sore, this was due to moving, sleeping on the arm or have the arm bent, thereby reducing blood flow. By immobilizing the limb you aid in recovery, the blood flows and as you know we heal when we sleep. It takes a bit of getting use to, but most definitely worth the minor discomfort of the splint.

Good luck man, heavy deep squats and you will hold onto more upper body mass than you would think....


Also- Keep it warm all the time, use some type of strapping.

[FLdave]

Thanks for the advice Terraj, I will add the reverse stretch to my others that I do....and will keep up on the legs for sure.

[Zwitsal]

Did he tell you why you should stretch you ulnar nerve? Imo thats just trying to get rid of a symptom which isnt really causing your problem.

[terraj]

Did he tell you why you should stretch you ulnar nerve? Imo thats just trying to get rid of a symptom which isnt really causing your problem.

It is always helpful to reverse the motion that causes the strain, recovering from tendonitis, you want to restore the muscles back to their normal loose and relaxed state.

This is standard common sense treatment for such an injury.

[Zwitsal]

It is always helpful to reverse the motion that causes the strain, recovering from tendonitis, you want to restore the muscles back to their normal loose and relaxed state.

This is standard common sense treatment for such an injury.

The radiation is a side effect of (most likely) the inflammation. Putting extra stress on the never while the inflammation is still there wont do any good imo.

[terraj]

The radiation is a side effect of (most likely) the inflammation. Putting extra stress on the never while the inflammation is still there wont do any good imo.

Show where you get this info/advice from from, while you are looking you might just note what the specialists recommend. My advice is based on my time and research with the injury.

[Zwitsal]

I'm a student physical therapy. Its not wrong to stretch the nerve in this case but imo there are better options.

[terraj]

Well you need to find a new school bro.

Standard PT treatment for medial epicondylitis includes resting the affected extremity and use of the RICE principles. After resting, gentle stretching and strengthening of the wrist flexor muscles. And as someone who had it bad, I can say that the reverse strecth helped me a sh1tload!

But do tell the options that you thing are better, I'm always looking for thsi kind of info.

[Zwitsal]

^^haha thats gonna be hard because its the only university which provides the master in physiotherapy science. But thats a whole different thing you are telling now, all the above sounds good to me but the NERVE stretching thing isnt worth it imo.

[terraj]

^^haha thats gonna be hard because its the only university which provides the master in physiotherapy science. But thats a whole different thing you are telling now, all the above sounds good to me but the NERVE stretching thing isnt worth it imo.

We are still talking about Golfers Elbow, but thanks for your valuable input.

Good luck with those studies "Lol"

[terraj]

.....

[Zwitsal]

You should re-read this thread!