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Thread: Dealing with Elbow Pain

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    Musclechemistry Site Representative drtbear1967's Avatar
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    Default Dealing with Elbow Pain



    Dealing with Elbow Pain
    Dealing with Elbow Pain
    Pain is the bodyís #1 warning sign that something is wrong and we should address the problem before it gets worse. Even if you are able to train around joint pains, it still doesnít mean that you should ignore them.
    For most people with elbow pain, a little bit of soft tissue work and corrective exercises can help decrease, or even eliminate the elbow pain. These corrective exercises are especially important if you work at a desk for a large majority of the day. Working at a desk combined with an intense training regimen can wreak havoc on joints such as your elbows.
    The following is a simple guide to helping prevent and manage elbow pain from weight lifting.
    NOTE: If your elbow pain is severe, chronic, or worsening, you should consult with your doctor right away. Itís worth the time and money to get an x-ray and consult a medical professional. Itís better to be safe than sorry because you are going to be using your elbows for the rest of your life.
    Elbow Pain Causes

    The most common cause of elbow pain I see on a daily basis is from overuse or repetitive motion from desk jobs. Over time, things like typing, reaching for something across your desk for a phone, or even regular bench pressing, or pushups can be deleterious to the health of your elbows.
    Eventually small tears can begin accumulating in the surrounding tendons, which may cause inflammation and pain. This can become significantly worse as the tendon repairs and scar tissue forms around the area creating a lack of blood flow.
    Elbow Pain Symptoms


    Elbow pain can come from the inner or outer part of your elbow, and in some cases the pain can radiate down your arm. Anything from a muscle strain, to tendon strain, tendonitis, bursitis, arthritis, a fracture, or dislocation can cause elbow pain. The most common forms of elbow pain from overuse, or repetitive motions are muscle, or tendon sprains.
    Most people will notice pain when twisting the forearm or wrist, especially while holding onto something heavy like a dumbbell.
    Elbow Pain Treatment

    First and foremost, the best way to treat elbow pain is to find the source of the pain and eliminate it at least temporarily. If you continue to do what caused the pain in the first place it is safe to say that the pain will linger.
    Here are 5 strategies to help you mitigate, or even eliminate elbow pain:
    Elbow Pain Treatment #1 | Get a Massage


    Chances are that the pain in your elbow is the consequence of a muscle imbalance or soft tissue restriction elsewhere in your body.
    For example, if you lack proper tissue length in your pecs and/or lats you will struggle when trying to externally rotate your shoulder (turn your hands outwards away from your body). You can only get away with this for so long until you have to press something over your head.
    The two options here are to get a massage from a licensed professional or use daily self myofascial release (SMR) on your upper back, pecs, biceps, and lats. The better you move throughout your upper body, the better your elbows will feel.
    Elbow Pain Treatment #2 | Stretch Your Elbow and Wrist Flexors


    This goes along with #1 as it relates to the mobility of your upper extremities. If your elbows, wrists, and shoulders are tight you risk damaging the soft tissue around these joints .
    In conjunction with foam rolling and SMR, it is a good idea to stretch these areas after improving the quality of the tissue.
    One stretch I have become a huge fan of using with many of my clients is the elbow and wrist flexors stretch. You extend your elbow and wrist and gently use your opposite hand to pull them into greater extension.
    Elbow Pain Treatment #3 | Limit Arm Isolation Exercises


    In other words, ditch the single joint exercises like bicep curls, tricep kickbacks, and shoulder flies. Trust me on this one. Working the elbow joint in isolation is a sure fire way to keep that pain coming back.
    Instead, opt for full body exercises like pushups, pull-ups and bodyweight rows once your elbows are feeling a little better. This will ensure that your elbows are stabilized by more muscles than just your biceps and triceps.
    I have found that laying off the isolation stuff for even just a little while will help your elbows feel exponentially better. This way your training wonít skip a beat.
    Elbow Pain Treatment #4 | Supplement With Omega-3s


    Reducing inflammation is just one more reason you should be supplementing with Omega-3s or fish oil. This can help with the reduction of swelling and formation of scar tissue in your elbows.
    The other option would be to get more Omega-3s in your diet from fish, walnuts, flax seeds and chia seeds. Sprinkling flax or chia on your breakfast or salads is a simple way to make sure you are getting them in daily as fish isnít always the easiest option.
    Elbow Pain Treatment #5 | Swap The Barbell For Dumbbells


    I know this one may be hard to swallow for many bench press addicts but switching to dumbbell exercises temporarily might be one of the best ways to ease chronic elbow pain from training.
    We all possess imbalances or asymmetries to some extent. Take for instance the hand with which you write. Chances are it is the same hand you throw with or carry your briefcase with. We all have a dominant side.
    If you have apparent shoulder motion asymmetries, dumbbells should be swapped for all of your favorite exercises such as bench press, rows and overhead presses. Your elbows will thank you!
    Summing It All Up

    Just because you have elbow pain doesnít mean you were born with ďbadĒ elbows. Your best bet is to identify the cause then practice some of these strategies to keep you training longer and harder.
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    SDMF

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    I get on and off tedonititus in my elbow. It seems to come from doing heavy curls. I have tried different things, but DMSO for a week seems to work best. It goes away for awhile. Then back again. LOL
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    MuscleChemistry Guru Muscle mechanic's Avatar
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    I used to get it on and off, knock on wood about "used".
    I get it on outer section tennis elbow. What I figured out is its from dumbells holding them at hips, then turning thumbs out while curls heavy dumbs. I avoid turning and leave with down and up motion out without flipping or turning them. Also incline dB presses. I have to be sure I don't go too heavy and use knees against elbows to help get them up into position to press.
    These two things have caused it alot identifying the cause has helped them heal completely stronger than ever.
    I wrap to heal or wear band. The osta sarm, rad 140, deca have helped heal. Also use msm, chrondrotin, glucosamine, fish oil, and Super Cissus.
    Thing above all help healing along with stretching and rubbing out inflammation from fibers.
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    MuscleChemistry MMA Site Representative 9mm's Avatar
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    my right elbow gives me problems from being caught in arm bars too many times. i've found super cisuss to be quite effective along with msm/chondroitin, and glucosamine, as muscle mechanic mentioned. you dudes ever try TB-400 to help with elbow issues?
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    Musclechemistry Site Representative drtbear1967's Avatar
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    I pissed my off years a go doing heavy DB shrugs and they have not been the same since. I do DMSO and it helps, they have been doing much better since I started the IGF.
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    SDMF

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    MuscleChemistry Guru Muscle mechanic's Avatar
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    As 9mm mentioned as well Super Cissus is a good supplement for healing also promoting some hardness. When I first started taking it is felt a little light headed and dizzy. As I continued I checked blood pressure and it was down alot. My low number especially. Blood pressure was around 110/43 and had to get moving and not relaxed to get bottom number to rise to 60-70. Don't know why but I had this affect. Will try it again soon and see what happens this time. I punched nerve in shoulder today warming up bench pressing. Started clicking with pain. Had to use dumbells barbell made it hurt. Getting some super Cissus this week and will see if this affect happens again with bp
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    MuscleChemistry MMA Site Representative 9mm's Avatar
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    that's crazy about the bp thing brotha, i hope you experience nothing but positive affects this time!
    There is an idea of who I am: some kind of abstraction. But there is no real me; only an entity, something illusory. And though I can hide my cold gaze, and you can shake my hand and feel my flesh gripping yours and maybe you can even sense our lifestyles are probably comparable, I simply am not there.

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    Musclechemistry Site Representative drtbear1967's Avatar
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    Quote Originally Posted by Muscle mechanic View Post
    As 9mm mentioned as well Super Cissus is a good supplement for healing also promoting some hardness. When I first started taking it is felt a little light headed and dizzy. As I continued I checked blood pressure and it was down alot. My low number especially. Blood pressure was around 110/43 and had to get moving and not relaxed to get bottom number to rise to 60-70. Don't know why but I had this affect. Will try it again soon and see what happens this time. I punched nerve in shoulder today warming up bench pressing. Started clicking with pain. Had to use dumbells barbell made it hurt. Getting some super Cissus this week and will see if this affect happens again with bp
    Tell me about this Super Cissus. I have never heard of it before.
    SDMF

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    MuscleChemistry Guru yellow snow's Avatar
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    Dealing with Elbow Pain
    I'm with some of the other here. DMSO and igf are the only thing that helps any "tendonitus". Keep in mind that golfers elbow or tennis elbow are two very painful and potentially long lasting problems. I found an awsome book on self help trigger point therepy which is a must read for anyone over the age of 35 who wants to still "get at it".

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    I've had elbow issues for yrs, my Dr wants me go the cortizone shot route but I have rejected that due to what I hear that it masks the problem, in the meantime, I keep lifting heavy then the drug wears off and problem is magnified.

    Going lighter may be the key and/or a lay off for a while. Those of you who use DMSO, I tried about 2 months of it with minimal results, I have the spray, do I just spray effected area and rub it in? Once a day?? Maybe I was using it wrong
     

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    MuscleChemistry Guru yellow snow's Avatar
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    Quote Originally Posted by The Survivor View Post
    I've had elbow issues for yrs, my Dr wants me go the cortizone shot route but I have rejected that due to what I hear that it masks the problem, in the meantime, I keep lifting heavy then the drug wears off and problem is magnified.

    Going lighter may be the key and/or a lay off for a while. Those of you who use DMSO, I tried about 2 months of it with minimal results, I have the spray, do I just spray effected area and rub it in? Once a day?? Maybe I was using it wrong
    You are correct on the cortizone shot.......only masks the problem.

    I do DMSO then do a trigger point message. It can take up to 6 months to heal expecially if you continue to lift ( agrevate) the injury especially to the elbow. It is used on so many upper body movements.
    Beach bodies are made in the winter.

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    Yellow snow is correct do not take cortisone. Actually to actually heal u wanna suppress cortisol and metabolite of cortisone or which ever. I lifted but adjusted as mentioned. I took ostarine and stop turning wrist. Avoid all lifts that bother it and movements in everyday. I am mechanic so my job alone is tough. I had it in both at sametime for 6 months than another in one for a year. I couldn't grab phone to turn off alarm on night table when it is cold couldn't move it. Do stretches rub it massage with vibration away from elbow
     

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    I've found the stretches to really help, along with very light wrist curls. Also, igf1-lr3 worked wonders for both my elbow and shoulder last spring.
     

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    Man, my elbows arent bad, its my knees that need love! Though i have had tendonitus / tennis elbow many times, and time is all the healed that shit lol, anyhow this thread is solid for joint pain relief, sharing it on our twitter and facebook feeds in hope that it helps others! great jobs guys!

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