Argh another tennis elbow thread!

  • tiger13

    Posts: 49

    Jul 06, 2013 4:01 PM GMT
    So I've been dealing with tennis elbow for a few months now. It first came on after a weekend of heavy biceps, both my elbows/forearms ached and so did my wrist flexors. Sounds pretty classic to me.

    I took a few (3?) weeks off from arms, had some ART sessions, felt better, went back to it. Wouldn't you know, about six weeks later it comes back.

    Decide to take extra upper body time off - no back, arms, chest. See ART therapist again. It gets a little better, then it gets worse! Daily tasks hurt. Add thera-bar, flexor stretches, forearm eccentric strengthening exercises, the whole nine yards.

    Seven weeks later daily tasks have zero pain, going through light reps for chest and back have zero pain, the pain that remains is the rotation of a dumbbell bicep curl (ez-bar is doable) and that classic tennis elbow "picking a jar up from the top" motion.

    Today is a little extra achey but I think due to dehydration (had a bit of wine the last couple days)

    Thinking of giving it another week and at least returning to the exercises that don't hurt anymore.

    You guys think there's risk in that? Or lay off upper body completely?

    Thanks - T
  • ryno

    Posts: 105

    Jul 06, 2013 5:30 PM GMT
    What kind of eccentrics were you performing?
  • mybud

    Posts: 11837

    Jul 06, 2013 6:31 PM GMT
    Take a tennis ball..put it on a table and roll it with the palm of your hand...several minutes ..3 or 4 times a day...It will help a lil...Steve
  • tiger13

    Posts: 49

    Jul 06, 2013 6:33 PM GMT
    ryno saidWhat kind of eccentrics were you performing?


    Arm flat on bench, light dumbbell in hand, lift weight up with other hand slowly lower weight 3sec or so tempo. Both forward and backward.

    I feel like I am close to being able to go back to most upper body exercises, just not things with forearm rotation (i.e. supinated curls).
  • tiger13

    Posts: 49

    Jul 06, 2013 6:34 PM GMT
    mybud saidTake a tennis ball..put it on a table and roll it with the palm of your hand...several minutes ..3 or 4 times a day...It will help a lil...Steve


    Steve - interesting, that's the first time i've seen that suggestion and it makes some kinda sense! I will try it, thanks!
  • ryno

    Posts: 105

    Jul 06, 2013 9:25 PM GMT
    tiger13 said
    ryno saidWhat kind of eccentrics were you performing?


    Arm flat on bench, light dumbbell in hand, lift weight up with other hand slowly lower weight 3sec or so tempo. Both forward and backward.

    I feel like I am close to being able to go back to most upper body exercises, just not things with forearm rotation (i.e. supinated curls).


    You can try a wrist roller; just have it rolled up and slowly lower it, roll it back up on the floor. The rope on the roll should be on the other side of you. Eccentrics usually require a moderate to high amount of volume, like around 4x10reps.
  • ryno

    Posts: 105

    Jul 06, 2013 9:27 PM GMT
    pf0081 saidI had it, and I went to physical therapy. Basically the guy just took a plastic thing and rubbed it hard up and down the area, to break up the scar tissue. It felt better within days and continued to clear up.


    ASTYM or Graston are hit or miss with most people. Not really any sound research to support either, but doesn't mean it can't be helpful.
  • tiger13

    Posts: 49

    Jul 08, 2013 12:51 AM GMT
    ryno said
    tiger13 said
    ryno saidWhat kind of eccentrics were you performing?


    Arm flat on bench, light dumbbell in hand, lift weight up with other hand slowly lower weight 3sec or so tempo. Both forward and backward.

    I feel like I am close to being able to go back to most upper body exercises, just not things with forearm rotation (i.e. supinated curls).


    You can try a wrist roller; just have it rolled up and slowly lower it, roll it back up on the floor. The rope on the roll should be on the other side of you. Eccentrics usually require a moderate to high amount of volume, like around 4x10reps.


    Wrist roller - I've read some articles about homemade ones, dismissed it so far - I will look into it!

    Yeah. I am doing 3-4 x 15 reps of the eccentrics 5x/week.

    Thanks for the tips!
  • Posted by a hidden member.
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    Jul 09, 2013 3:30 AM GMT
    Hey. I'm a little confused. Do you have tennis elbow (lateral epicondylosis, LE) or golfer's elbow (medial epicondylosis, ME)? Tennis elbow involves the extensor mass and golfer's elbow involves the flexor mass.

    If it is tennis elbow, it SHOULD have cleared up by 2 months. Hopefully, it's not radial tunnel syndrome, but with the supination problem and length of involvement it could be that (compression neuropathy of the radial nerve as it runs through under the supinator muscles as the posterior interosseous nerve). Right now I'll stick to LE. =] Gentle sustained stretch of the extensor mass: extended elbow with added wrist flexion, and for even more stretch (WHEN TOLERABLE) added finger flexion. This is even better if you surround the forearm with a heating pad to increase blood flow during the stretch. Don't overdo it though. Continue the eccentric strengthening. Then slowly go on to concentric exercises, when appropriate (I don't know when that is, unfortunately since this is the interwebs). Myofascial release techniques like the roller can also help break up the bad stuff underneath, or aggravate things further, depending on what it is.

    See a good PT, preferably one with an OCS or a FAAOMPT, if you can. =]
  • tiger13

    Posts: 49

    Jul 18, 2013 3:40 AM GMT
    yoursweetguy saidHey. I'm a little confused. Do you have tennis elbow (lateral epicondylosis, LE) or golfer's elbow (medial epicondylosis, ME)? Tennis elbow involves the extensor mass and golfer's elbow involves the flexor mass.


    Mine was lateral. It actually started many months ago, I thought it was better, and then went back to it and damn - probably made it worse. Now I say was because after a pretty strict and rigorous protocol of stretching/strengthening/stuff it's practically gone after 2 months!

    yoursweetguy said
    If it is tennis elbow, it SHOULD have cleared up by 2 months. Hopefully, it's not radial tunnel syndrome, but with the supination problem and length of involvement it could be that (compression neuropathy of the radial nerve as it runs through under the supinator muscles as the posterior interosseous nerve). Right now I'll stick to LE. =] Gentle sustained stretch of the extensor mass: extended elbow with added wrist flexion, and for even more stretch (WHEN TOLERABLE) added finger flexion. This is even better if you surround the forearm with a heating pad to increase blood flow during the stretch. Don't overdo it though. Continue the eccentric strengthening. Then slowly go on to concentric exercises, when appropriate (I don't know when that is, unfortunately since this is the interwebs). Myofascial release techniques like the roller can also help break up the bad stuff underneath, or aggravate things further, depending on what it is.

    See a good PT, preferably one with an OCS or a FAAOMPT, if you can. =]


    You sure know your stuff! The stretches you describe are some I've been doing. I actually feel able to do a lot of arm-engaged exercises now with zero pain, just a couple key motions and I can feel an ache.

    I tried a tiger-tale roller and omg that was painful and a bad idea....!
  • Posted by a hidden member.
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    Jul 18, 2013 8:14 PM GMT
    I get occasional tennis elbow. I bought some tennis elbow straps that apply pressure to the forearm and elbow. They are simple yet extremely effective and the pain is usually gone within a few hours of wearing them.

    39115_image3.jpg
  • Apparition

    Posts: 3529

    Jul 19, 2013 2:56 AM GMT
    I wore those for over a year, helps but makes it worse long run. Still have fucked up elbos years later.
  • Posted by a hidden member.
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    Jul 19, 2013 3:52 AM GMT
    [quote]
    I tried a tiger-tale roller and omg that was painful and a bad idea....! [/quote]

    Oh, yeah. Those things can kill you. Even without having a problem! Well, keep working on it! And I hope it gets better.
  • Mark_oh

    Posts: 30

    Jul 19, 2013 11:19 PM GMT
    Follow the correct procedure
    Gp
    Physio
  • Posted by a hidden member.
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    Jul 20, 2013 5:15 AM GMT
    I used to get tennis elbow and I didn't even play tennis. It's really quite annoying to have something and not do the activity for which it is known. To this day I still have no idea how I got it.
  • Posted by a hidden member.
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    Jul 20, 2013 6:26 PM GMT
    Apparition saidI wore those for over a year, helps but makes it worse long run. Still have fucked up elbos years later.


    Of course, they may not work for everyone, but they have worked like a dream for me. How do you know your elbow problems were worsened by the elbow straps and not by the progression of chronic tennis elbow?
  • tiger13

    Posts: 49

    Jul 20, 2013 7:18 PM GMT
    Ex_Mil8 said
    Apparition saidI wore those for over a year, helps but makes it worse long run. Still have fucked up elbos years later.


    Of course, they may not work for everyone, but they have worked like a dream for me. How do you know your elbow problems were worsened by the elbow straps and not by the progression of chronic tennis elbow?


    My elbow feels 90% better and I have been using a compression style wrap.

    http://www.amazon.com/Bauerfeind-Elbow-Support-Epi-EpiTrain/dp/B0053VHTOQ

    41CGjGyar3L._SX385_.jpg

    Not as much direct compression as the clasp.
  • Posted by a hidden member.
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    Jul 21, 2013 2:59 PM GMT
    RoseyEasy saidI used to get tennis elbow and I didn't even play tennis. It's really quite annoying to have something and not do the activity for which it is known. To this day I still have no idea how I got it.


    The name is something of a misnomer. You can get it from playing tennis, but it is more commonly acquired through gripping and lifting activities, particularly where these are done repetitively.
  • MikemikeMike

    Posts: 6932

    Jul 25, 2013 5:04 PM GMT
    increase you reps lighten the weight when it feels better.icon_idea.gif