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Helpful Reply[Q] Tennis Elbow sufferers need your ADVICE?!

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Ravi H
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2015/02/18 11:48:39 (permalink)
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[Q] Tennis Elbow sufferers need your ADVICE?!

Hi All,
 
I seem to be writing quite a few topics in this section of the forums! Hey ho, going on from my last topic about elbow/wrist sleeves which i've ordered and hoping they arrive soon! (thank you to those who helped me choose right ones)
 
I went to the doctors yesterday as I am having wrist and pain in my inner elbow issues. The doctor said I have tennis elbow (which is quite common I've read). My doctor has advised me to rest for 4 weeks with massaging my arms and also massaging for 5 mins every hour while im at my desk at work as im in a stationary position (vomit) pretty much for 8 hours, taking ibuprofen, even using the gel as well and ice/heat packs.
 
My question is, what exercises do fellow sufferers perform while letting their tennis elbow heal?
 
1. Legs machines
2. lower back machine
 
anything else? Also any other tips and tricks to help speed up the process will help me would be fantastic! It's killing me I can only train legs and my lower back and not anything else! Especially missing my deadlifts and squats :( (yes i feel pain in arms when i do both so im staying clear until my wrist/elbows heal).
 
Many thanks in advance,
Rav
 
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Kaneda
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Re: [Q] Tennis Elbow sufferers need your ADVICE?! 2015/02/18 12:08:12 (permalink)☄ Helpfulby Ravi H 2015/02/18 12:17:55
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Anything that doesn't aggravate it - it should be as simple as just dropping the exercises that cause pain. For me that's any kind of overhand pulling and heavier bicep stuff.

Never had an issue with squats and deads though, strange that tennis elbow would flare up there.

I found high dose omega 3 seemed to help mine.
post edited by Kaneda - 2015/02/18 12:09:51
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Ravi H
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Re: [Q] Tennis Elbow sufferers need your ADVICE?! 2015/02/18 12:17:51 (permalink)
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Kaneda
Anything that doesn't aggravate it - it should be as simple as just dropping the exercises that cause pain. For me that's any kind of overhand pulling and heavier bicep stuff.

Never had an issue with squats and deads though, strange that tennis elbow would flare up there.

I found high dose omega 3 seemed to help mine.



Well as my injury is new maybe that's why I'm feeling pain when im deadlifting and with squats its more my wrist that hurts. missing out on deadlifts is really bugging me but with squats I can cover that on leg press etc I guess.
 
Thanks - I'm currently having a tblspoon of omega 3 I will up this to two!
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Dumbat
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Re: [Q] Tennis Elbow sufferers need your ADVICE?! 2015/02/18 12:18:49 (permalink)☄ Helpfulby Ravi H 2015/02/18 12:20:05
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I have found this video helpful. I have suffered with lateral epicondylitis in my left elbow. 
I don`t go along with the Epsom salts thing though, it may work but the massaging is the primary treatment.
 https://www.youtube.com/watch?v=yEZxL1NZVDc
Also make sure your elbow is fully warmed up before any exercise and wear a neoprene sleeve to keep your elbow warm at other times.
Unfortunately there is no fast cure, it can be very frustrating but patience will deliver results 

Ignorance: Reassuringly Expensive.






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badman
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Re: [Q] Tennis Elbow sufferers need your ADVICE?! 2015/02/18 16:16:15 (permalink)
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Didn't your doctor give you any advice other that rest and massage?  Tennis elbow is the kind of thing that will probably go away with rest, but there is a root cause you need to address, otherwise its just gonna come back.   You can rest, massage, use anti-inflammatories and vapour rubs, take all the supplements and wear all the gear but that's treating the symptoms rather than preventing the problem.   Something about the way you train or your repetitive movements during the day must be causing it.  
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Ravi H
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Re: [Q] Tennis Elbow sufferers need your ADVICE?! 2015/02/18 16:35:43 (permalink)
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badman
Didn't your doctor give you any advice other that rest and massage?  Tennis elbow is the kind of thing that will probably go away with rest, but there is a root cause you need to address, otherwise its just gonna come back.   You can rest, massage, use anti-inflammatories and vapour rubs, take all the supplements and wear all the gear but that's treating the symptoms rather than preventing the problem.   Something about the way you train or your repetitive movements during the day must be causing it.  




Yeah i believe it was biceps curls / machines along with forearms workout which i believe caused this. I haven't done any isolated movements with forearms and biceps for quite some time as they tend to just grow with the compound movements i do etc. Maybe i pushed it too far when i did try and do this type of workout and should of gone easier?
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badman
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Re: [Q] Tennis Elbow sufferers need your ADVICE?! 2015/02/18 16:54:17 (permalink)
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could be.  Sometimes it's possible you might have an imbalance and your forearms are compensating for something.  You should be able to isolate your forearms from a lot of moves.  E.g with curls bend your wrists back  and don't move your hands at all keep them bent back.  With chins and rows, use a thumbless grip, only grip with your fingers, not your palms.  if your hands aren't as involved, your forearms and elbows are more passive in the movement.
 
i was watching this the other day, it might be helpful:
https://www.youtube.com/watch?v=qTjDq3_D-FU 
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Dumbat
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Re: [Q] Tennis Elbow sufferers need your ADVICE?! 2015/02/18 17:15:56 (permalink)
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Can be down to a number of things but most commonly a muscle imbalance.
The problem is that once the damage is done it takes a long time to recover and can result in a permanent weakness in that area.
You will always have to take extra care over the joint and as I stated before warming up and correct form is paramount. Anti inflammatories  can help but can also mask the injury with the risk of further damage. 
Time and patience are the key. 

Ignorance: Reassuringly Expensive.






#8
Ravi H
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Re: [Q] Tennis Elbow sufferers need your ADVICE?! 2015/02/19 10:30:09 (permalink)
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badman
could be.  Sometimes it's possible you might have an imbalance and your forearms are compensating for something.  You should be able to isolate your forearms from a lot of moves.  E.g with curls bend your wrists back  and don't move your hands at all keep them bent back.  With chins and rows, use a thumbless grip, only grip with your fingers, not your palms.  if your hands aren't as involved, your forearms and elbows are more passive in the movement.
 
i was watching this the other day, it might be helpful:
https://www.youtube.com/watch?v=qTjDq3_D-FU 




Thanks, Yeah i've watched that youtube clip recently and it does make sense as I did have a rotator cuff injury including weak wrists so maybe it was only a matter of time? I'm going to get a sports massage on both my arms on Saturday and a posture check as well so let's see what advice / issues arise!
 
Cheers for the advice.
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heretohelp
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Re: [Q] Tennis Elbow sufferers need your ADVICE?! 2015/03/11 13:46:45 (permalink)
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Massage can help improve blood flow to your damaged forearm extensors and tendon but no amount of drugs or heat can truly heal your injury.
 
You may want to check out this Doctor approved home treatment program for tennis elbow.
 
http://www.tenniselbowtreatmenttips.com/tennis-elbow-secrets-revealed-awarded-doctor-trusted-seal-of-approval/
 
Let me know how you make out.
 
Good luck.
#10
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