Elbow pain, tendinitis, tennis elbow???

[stiffler]

Over the years I would occasionally get a little elbow pain from time to time but nothing major and I just ignored it and it always went away. Deca helps but not sure if that just masks the pain & causes more injury? My last cycle I really noticed the elbow pain more than usual after coming off deca.

It seemed like a lot of my joints were a little sore & stiff when I would first work out and it would take a while to warm up and get loose. 1st couple reps or sets of a light bench was just a little painful where it never was before. I had been training hard for a few years so took it easy for a few months and drank too much beer and only worked out once or twice a week and no gear of any kind. Everything went back to normal pain & joint wise and there was no more pain warming up like before. Now that my strength is getting back to where it was before I can feel a little pain in one elbow. Nothing major but I know as start going heavier it will most likely get worse.

I saw someone post where they take 150mg of deca every 14 days to keep the joints feeling good, but don't think I have seen anyone else mention doing that. You can do deca and get through the pain but there is still the damage causing the pain that will catch up to you right?

I am just wondering what precautions or exercises I could do to keep it from getting worse.

thx!!

 

[Arnold Strong]

Make sure you get enough rest for your injured joint. I suggest you allow two days of recovery after a workout involving that tendon. Elbows are some of the worst in this regard as it severely limits you on what you can do, but if you follow an upper/lower/off split it should be ok.

Drop all known elbow killers such as bb bench press, bb curls, skullcrushers, and anything else where you put heavy weight on a stretched tendon. Dumbbells are a lot better in this regard. If you decide to keep bb benching, do it with a shoulder-width grip and your elbows tucked in. In fact, this applies to many other exercises such as dips and push-ups too. Learn to love the neutral grip and the rope attachment.

Warming up before lifting helps too.

Applying ice to the injured area can help reduce inflammation and speed up recovery. Liniments are also very effective, but use them only on your days off, working out an injured joint while under the influence of painkillers or NSAIDs is the single surest way to make things worse.

As for exercises, I personally like the exercise shown in the following video. It's one of the few where I can actually feel it's hitting the problem area. It says golfer's elbow in the title, but you can just do them in the opposite direction to treat tennis elbow, as explained in the video itself.



Hope that helps.

 

[MindlessWork]

Great tips and I may try these whenever tendinitis strikes. I personally keep sessions that involve arms 48-72 hrs apart to give plenty of recovery time for the next arm session. Also warmups are part of my routines and I notice especially in winter these issues happen as cold muscles are more prone to injury.

 

[stiffler]

Yeah the extra rest never occurred to me, duh...
I think I will try doing chest, shoulders & tri's all on one day for a while so there is plenty of rest see how that feels. I have seen a lot of people recommend supplements, wraps, exercises with rubber bars or just taking a few months off. But just giving it a few days rest makes a lot of sense since. Thanks!

 

[double-leg]

Make sure you get enough rest for your injured joint. I suggest you allow two days of recovery after a workout involving that tendon. Elbows are some of the worst in this regard as it severely limits you on what you can do, but if you follow an upper/lower/off split it should be ok.

Drop all known elbow killers such as bb bench press, bb curls, skullcrushers, and anything else where you put heavy weight on a stretched tendon. Dumbbells are a lot better in this regard. If you decide to keep bb benching, do it with a shoulder-width grip and your elbows tucked in. In fact, this applies to many other exercises such as dips and push-ups too. Learn to love the neutral grip and the rope attachment.

Warming up before lifting helps too.

Applying ice to the injured area can help reduce inflammation and speed up recovery. Liniments are also very effective, but use them only on your days off, working out an injured joint while under the influence of painkillers or NSAIDs is the single surest way to make things worse.

As for exercises, I personally like the exercise shown in the following video. It's one of the few where I can actually feel it's hitting the problem area. It says golfer's elbow in the title, but you can just do them in the opposite direction to treat tennis elbow, as explained in the video itself.



Hope that helps.

Great tips i had this a few times and ample rest and one of those futura elbow sling works great. I even started splitting my legs routine quad day, ham day, calf day. To give my upper joints a rest and add more days for the elbow to recover

 

[Mayne]

Warm up is for me the biggest factor when it comes to elbows, often I think my elbows are warmed up after bench etc. then go straight into heavy french press or other extensions for a big surprise... NSAIDs help but it's not a solution. Glucosamine/chondroitin/msm also helped me once before.

 

[double-leg]

I took that for my shoulders. It helped alot but deca and npp also help my joints feel like they're greased or just good