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Health & Fitness
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Old 12-17-2014, 03:23 PM   #1
DylloS
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Tendinitis, tennis elbow?

Taking a week off. this sh1t isn't going away.

Pain is right where finger is on all pressing movements and really whenever the joint closes. Any tips?


Last edited by DylloS; 12-17-2014 at 03:24 PM.
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Old 12-17-2014, 04:04 PM   #2
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Old 12-17-2014, 06:21 PM   #3
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Sorry to hear that, there is not anything to cure that. i had that happened to me 3-4 years ago. Its will goes away by itself at least that is what i experienced.
try not to use that arm if you do not have to. Believe me, just try not to pay attention to it and may be several weeks from now you go huh ?. where is the pains ?.

Last edited by 99magna; 12-17-2014 at 06:21 PM.
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Old 12-18-2014, 04:35 AM   #4
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Probably just a small case of lateral Epicondylitis. It will generally go away on its own but some good things to do to speed up recovery are:

Ice/Ibuprofen, fascial release on the bicep side, fascial release all around the forearm, stretching out the wrists and putting pressure on the affected area. Stay away from elbow extension exercises for a few days and keep up the icing a few days after the pain subsides.
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Old 12-19-2014, 11:55 AM   #5
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Probably just a small case of lateral Epicondylitis. It will generally go away on its own but some good things to do to speed up recovery are:

Ice/Ibuprofen, fascial release on the bicep side, fascial release all around the forearm, stretching out the wrists and putting pressure on the affected area. Stay away from elbow extension exercises for a few days and keep up the icing a few days after the pain subsides.
Thanks Aaron. What are some of the fascial release movements I can do?
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Old 12-19-2014, 12:13 PM   #6
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Thanks Aaron. What are some of the fascial release movements I can do?
You can use a small foam roller (...arm extended/rolling against a wall, etc.).
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Old 12-19-2014, 05:31 PM   #7
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Been dealing with this for years, golf and hockey really aggravates it. It's extremely frustrating... It comes and goes or me.

My only suggestion other than the suggestions above is when it flares up don't rub it... It increases the inflammation and healing time.

I've had it bad enough that my arm was rendered useless for a few hours
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Old 12-19-2014, 05:31 PM   #8
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Old 12-21-2014, 11:12 AM   #9
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I get this from using my wrist too much in squash. Ice right after playing a game helps it wayyyy more than I could have expected.
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Old 12-21-2014, 02:31 PM   #10
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Before working out, get yourself some IcyHot or other topical analgesic with 11% or greater Menthol content. Most stuff you'll see is 10% or less. IcyHot makes a couple options with 16%, which are the Power Gel, No Mess roller, Advanced Cream and Arthritis Lotion. You can get all at your local drug store. I've had muscle tears, tendonitis and ligament tears, and thus far the 16% menthol topical analgesic has been a lot of help pre-workout.
You need the higher menthol content to penetrate deeper into the muscle tissue and mass, and that will help warm up and loosen up your tendons and surrounding musculature. It's one way to assist with recovery, as well as reduce irritation during your workout.

In terms of fixing it, you should be doing tricep extensions on your beck with very light weight (5lbs or less generally). Do it in multiple directions (overhead, across chest) for sets of 10-15 per arm, and do multiple alternating sets. When you do any workout with triceps or arm extension, substantially reduce the weight you're using. Spend some time working on form with light weight, and do a higher number of reps. Part of the aggravation will come from high weights and more stress. Beyond that, stretching is a key component to recovery.

If it persists, go see a sports medicine PT and have them do some ultrasonic treatments. They'll usually do a myofascial release (MFR) therapy session too, which helps if you keep doing it.
If the problem persists, look into Prolotherapy injections. They're not often covered by insurance unless you have documented medical history of failed treatments in other areas, but fortuately it's only ~$200 per injection out of pocket, and usually 1-3 injections are all that are needed.
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Old 12-22-2014, 05:48 AM   #11
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Thanks Aaron. What are some of the fascial release movements I can do?
use a lacross ball and focus on the distal part of the biceps as well as your forearms on both sides. contract relax on the biceps and mash that sucker in hard on the triceps

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Been dealing with this for years, golf and hockey really aggravates it. It's extremely frustrating... It comes and goes or me.

My only suggestion other than the suggestions above is when it flares up don't rub it... It increases the inflammation and healing time.

I've had it bad enough that my arm was rendered useless for a few hours
i'm the opposite, i give it everything i have and really get into the tendon and the muscles surrounding it when it flares up
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Old 12-23-2014, 03:53 PM   #12
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I had it bad from doing curls and relentlessly practicing guitar scales for hours a day a few years ago. Only rest made a difference. Sucks dude!
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Old 12-23-2014, 04:12 PM   #13
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I had lateral epi a year ago due to skull crusher workout then switched to pushdown to alleviate the pain. Eschew anything that will aggravate it like pulling your elbow. I also purchased ultrasound therapy to heal the tendon. It works great and the pain goes away for few days but came back a day after i go heavy on triceps workout.
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Old 12-29-2014, 03:25 PM   #14
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