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Elbow pain

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2014/11/13 08:57:56 (permalink)

Elbow pain

Every time I train I get pain in my left elbow at the moment it's manageable ice massage and stretching eases the pain.
Is there a way to prevent it so in the future it doesn't stop me training. I've only been on the weights for 3 months so I'm expecting a few niggles as my body adjusts
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    Kaneda
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    Re: Elbow pain 2014/11/13 09:02:27 (permalink)
    Do you get it on all exercises?
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    Dumbat
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    Re: Elbow pain 2014/11/13 09:14:47 (permalink)
    Is it lateral epicondylitis AKA  Tennis Elbow?
    It will probably just be a matter of managing it, it can take months to cure. 

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    #3
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    Re: 2014/11/13 09:19:29 (permalink)
    I thought it was on back day but yesterday I got it on chest day , difficult to pin it down to one particular type of movement
    #4
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    Re: 2014/11/13 09:20:46 (permalink)
    Then again I think I noticed it more on cable cross overs
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    Dumbat
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    Re: 2014/11/13 09:27:12 (permalink)
    Elbow injury can be difficult to cure. I had lateral epicondylitis in my left elbow and it took a long time to sort.
    I still get niggles now if I dont warm up correctly.
     
    I found this video helpful, trigger point massage. I dont go along with the Empsom salt thing though.
     http://www.youtube.com/watch?v=yEZxL1NZVDc
     
    Also get a support, these work by keeping the joint warm, as well as reducing swelling.
    I feel your pain mate it can be a real drag.

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    #6
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    Re: 2014/11/13 09:59:15 (permalink)
    Cheers will have a look at the vid later is there a support you would recommend
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    Dumbat
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    Re: 2014/11/13 10:19:19 (permalink)
    I use a neoprene one as it keeps my elbow warm after exercise.
    Lots of cheap ones on Ebay mate. They are much of a muchness I wouldnt spend top dollar.

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    Re: 2014/11/13 10:54:39 (permalink)
    Had a look at the vid my pain is underneath I think thid is called golfers elbow
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    Dumbat
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    Re: 2014/11/13 13:25:29 (permalink)
    Im am guessing there will be similar vids on youtube for Golfers elbow Bro`
    Also look for sites by physiotherapists, most do some educational videos to advertise their services.
    Thats how I found the one I linked.
    Could see your G.P. but they will most likely just tell you to stop working out and take Ibuprofen or similar.

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    #10
    Medic
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    Re: 2014/11/13 13:43:26 (permalink)
    Lots of stretching.
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    jack5r
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    Re: 2014/11/13 13:46:27 (permalink)
    Forearm muscles are difficult to stretch effectively.

    I would recommend some self massage. The muscles which attach to your lateral epicondyles are the wrist extensors. So apply a flexion stretch to the wrist whilst massaging up the forearm for best effects.

    Give Voodoo flossing a go. It's a fairly new concept and so there is only anecdotal evidence for it, but in practice it seems produce decent results.

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    #12
    badman
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    Re: 2014/11/13 13:49:56 (permalink)
    I dunno if others will agree but I've heard people recommend against icing and anti-inflammatories.  THe thinking is that inflamation is part of the healing process.  If you were an athlete and HAD to play tomorrow, sure ice away, the swelling and pain will reduce allowing you to perform.  But in the long term it would be better to no treat the swelling, allow the body to heal, and rest the injury.
     
    If you're doing a lot of open chain exercises, that can lead to elbow pain.  Open chain exercises are where the hand (or foot) is free to move.  An example of an open chain exercise is a skullcrusher, or flies.  Here you need to maintain tension to stop wrist movement.  A closed chain example would be any of the presses, or squat.  Where the weight holds your hands and wrists (or feet) in a fixed position.
    If you're overloading with the open chain exercises, elbow pain can be pretty common.  A lot of people get it from skullcrushers.
    #13
    cu3ed
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    Re: 2014/11/13 14:27:36 (permalink)
    Do you have any numbing, pins and needles in the arms any other time?
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    Al
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    Re: 2014/11/13 22:40:43 (permalink)
    Golfers elbow is caused by gripping small objects like golf clubs or standard barbells. If you use thick bars or Heavy Grips (which are rubber grips which go round bars to make them the eqivalent of thick bars) the pain will be less.
    You can get injections of corticosteroids to get rid of the inflammation but these are very painful. If the injection is not painful the doctor has not found the correct site. The injection has a local anaesthetic so after a few seconds the pain will be gone but it comes back over the next few hours.
    I've had this done four times - officially it should only be done three times. After about a month the pain was gone completely but when I restarted training it came back.
    I keep it under control by using asprin-based creams and liniments and avoiding gripping exercises. Ibuprofen based creams are better at soothing immediate pain but I have found asprin better in the long term for reducing inflammation.
    I've had this for about 20 years and it's usually OK but occasionally I have flare - ups and have to get the creams and liniments out again. I also wear neoprene elbow sleeves whenever I'm in the gym. My current flare - up started when I forgot the sleeves for two days and trained anyway
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