How to minimize or speed up recovery for elbow tendonitis from heavy benching?

[FH93]

I'm currently peaking for a powerlifting meet and I'm getting elbow tendonitis. I've still got 3 weeks until the meet, and 2 heavy benching sessions in that, but I'm getting worsening elbow pain.

I've started wearing elbow sleeves for all my sets, but is there anything I can actively do besides that to speed up recovery?

 

[Perrin Aybara]

Assuming the last week before the meet is a deload week just load up on ibuprofen and push through till then and hope that week off is enough to be close to normal. The alternative is deload now and peak too early. Sucks, I've been there.

 

[GianT_SlayeR]

find a physical therapist that does deep tissue work. Graston is fantastic, cupping, aggressive message, on tricep and forearms. K-tape helps also. That’s how I get rid of my elbow pain.

 

[FH93]

find a physical therapist that does deep tissue work. Graston is fantastic, cupping, aggressive message, on tricep and forearms. K-tape helps also. That’s how I get rid of my elbow pain.

I don't have the cash for regular physical therapy. Is there nothing I can do in the gym for 'prehab' work? I had heard high rep band pressdowns done regularly help move blood around the area and speed up recovery, but besides that, nothing.

 

[MR_Midas]

I'm currently peaking for a powerlifting meet and I'm getting elbow tendonitis. I've still got 3 weeks until the meet, and 2 heavy benching sessions in that, but I'm getting worsening elbow pain.

I've started wearing elbow sleeves for all my sets, but is there anything I can actively do besides that to speed up recovery?

You also need a massage of the muscles of the flexors and extensors of the hand and biceps. Just as warm, keep your elbows warm all the time

 

[FH93]

Assuming the last week before the meet is a deload week just load up on ibuprofen and push through till then and hope that week off is enough to be close to normal. The alternative is deload now and peak too early. Sucks, I've been there.

Even a single ibruprofen fucks up my stomach, never been able to tolerate it.

I guess I'll just stick with the elbow sleeves for now then. Not sure what I'll do after my deload after the meet, when I move into a strength phase.

 

[MR_Midas]

Assuming the last week before the meet is a deload week just load up on ibuprofen and push through till then and hope that week off is enough to be close to normal. The alternative is deload now and peak too early. Sucks, I've been there.

The most vile injury, I know for myself,

 

[M@NU]

from my experience with my left elbow which makes me trouble since almost 2 years:
REST. Everything else might help to push through or whatever but it will not get painfree without true rest.
Ive tried all. TB500 BPC157, HGH, every joint product on the market, every brand of curcumin, topical stuff, creams etc.
They all help to some degrees to keep working out but the pain afterwards was always immense..

 

[theotherguy]

I get terrible tendinitis every time I train for an OHP event. I found that using my massage gun on my triceps and brachioradialus make a massive difference in the tendinitis.

90% of the time my tendinitis is caused by exceptionally tight triceps, and the massage gun helps loosen it up.

 

[Dr JIM]

RICE the proven standard remains effective to this day. NSAIDS are also worth a go.

 

[K1ngufk1ngs]

My left elbow always gives me problems. It's where my left triceps is ¾in smaller than my right arm cause full extensions feel unstable. Rest is the only thing for me and it sucks but a solid 2 weeks can give me a few months of good training again. Oh and nandrolone lol

 

[Villain]

My left elbow always gives me problems. It's where my left triceps is ¾in smaller than my right arm cause full extensions feel unstable. Rest is the only thing for me and it sucks but a solid 2 weeks can give me a few months of good training again. Oh and nandrolone lol

That’s interesting because my left elbow always gives me trouble also, but my left tricep is way more developed and slightly bigger than my right. I bought some OTC strap that has a firm plastic piece with a plastic gel filling that puts pressure on the area. It helps quite a bit with the pain.

 

[K1ngufk1ngs]

That’s interesting because my left elbow always gives me trouble also, but my left tricep is way more developed and slightly bigger than my right. I bought some OTC strap that has a firm plastic piece with a plastic gel filling that puts pressure on the area. It helps quite a bit with the pain.

Yeah just a compression sleeve has helped me do more but I also feel the muscle not work as hard. I think mine is a tendon thing from a kid. I always had large joints that prob grew faster than the rest of me but I always had freakish strong arms compared to anyone my age regardless size. One day playing baseball I threw left handed to try and felt my elbow pop out of socket and slip and pop back in. It's hurt ever since so I'm convinced I have a tendon injury or muscle tear that never healed right. Maybe I could power through bur I have been "injury free" for my entire lifting time from 16yr old til 33 now so I just don't risk it. Never hurts to play safe sometimes. But my curls have been stuck around 135lbs for years. Sometimes using fat grips(on any exercise even presses) seems to relieve the strain and that's in every movement. Also false grip bench(be safe yall) seems to take tension of the trouble spot on my elbow.

 

[MrBombastic]

You also need a massage of the muscles of the flexors and extensors of the hand and biceps. Just as warm, keep your elbows warm all the time

Right! And similar to this, look at “Active Release Therapy”.
Hypertonicity in the pronator teres muscle in your forearm is a problem because it keeps the tendons in the elbow tight and vulnerable to damage.
ART for the pronator teres and a PRP shot did it for me.
Also look at this article:

https://www.aworkoutroutine.com/elbow-pain/

 

[MR_Midas]

Right! And similar to this, look at “Active Release Therapy”.
Hypertonicity in the pronator teres muscle in your forearm is a problem because it keeps the tendons in the elbow tight and vulnerable to damage.
ART for the pronator teres and a PRP shot did it for me.
Also look at this article:

https://www.aworkoutroutine.com/elbow-pain/

Thanks for the article, very interesting, I'll have to try it out.

 

[MR_Midas]

from my experience with my left elbow which makes me trouble since almost 2 years:
REST. Everything else might help to push through or whatever but it will not get painfree without true rest.
Ive tried all. TB500 BPC157, HGH, every joint product on the market, every brand of curcumin, topical stuff, creams etc.
They all help to some degrees to keep working out but the pain afterwards was always immense..

The TB-500 helped me a lot in my time. I don't think I would have been able to compete without him. But in any case, the best treatment is rest and physiotherapy.

 

[GianT_SlayeR]

I don't have the cash for regular physical therapy. Is there nothing I can do in the gym for 'prehab' work? I had heard high rep band pressdowns done regularly help move blood around the area and speed up recovery, but besides that, nothing.

I’ve went in twice for graston. Cost 45 bucks a visit, was much much better, worth it. Cups cost 30 bucks on Amazon. Message and stretch your forearms and elbow area before and after training. It doesn’t have to cost a ton. Just be proactive not reactive

 

[MR_Midas]

I’ve went in twice for graston. Cost 45 bucks a visit, was much much better, worth it. Cups cost 30 bucks on Amazon. Message and stretch your forearms and elbow area before and after training. It doesn’t have to cost a ton. Just be proactive not reactive

Physiotherapy along with stretching and self-massage makes good prevention.

 

[Iamnatty]

I have alot of tendonitis issues I use this on elbows before training as well.

 

[K1ngufk1ngs]

View attachment 163431
I have alot of tendonitis issues I use this on elbows before training as well.

My gym is in a barn we got this stuff all over ima try it today if I spot one