lateral epicondylitis is very prone to become chronic if not treated early. it is one of the most common conditions i see in my patietns.
Youneed to understand the following factors will exacerbate your symptons:
1. Tigh squeez of the hand, especially bars with thin diameters. The reasons is because when you squeez yuor hand and fingers around an object such as a weight bar, both the wrist/finger flexors and the extensors (the muscles on the palmar side and dorsum sides of your forearm) have to CO-CONTRACT, otherwise the wrist would collape into a completely flexed or extended position such as what you would see in a patient with stroke or spinal cord injury. ANY contraction of the wrist extensors ANS supinantor would aggrevate your symtons.
2. Mentioned above, forearm supination, or the motion of turning your palm upwards, will aggrevat your sympton.
3. Of course, wrist extension will aggrevate the sx as well. This also happens EVERY time your hand is facing down, because the wrist extensors will have to fight gravity, and unless you have a neurological problem, your body will unconsicously fight the force of gravity by muscualr contraction.
The most sucessful treatment I have come to seen and used is ART, or Active Release Technique. It is used by many PT, chiropractors, and some MDs (I ma certified with all body parts.) Try this technique in conjunction of using a band onthe site of pain with a bulge, this would unloed the tendon site a bit. if conditions do not improve, you may need a cutom made wrist splint to prevent any motin of the wrist even when you sleep...
And in the gym, war up, do not grab bars taht is thin and heavy. Avoid straight bars in place of cruved bars as the stright ones forces your forearm to go into supination. Avoid any exercises witht he palm facing down. And use ice after wards.
There 4 paramters you cannot over load; even just overloading one would exacerbate your sx:
1. Load, or force, weight, resistance.
2. Range of motion, every joint has its open pack and close pack positions. Some are more stressful to the jpint and some to the musculature, some to the capsule/ligaments, etc.
3. Duration. How long you do an activity without a break. How long is the break you take inbetween activities.
4. Velocity. How fast you do a certain acitivty.
Carpal Tunnel Syndron only loads the velocity and duration, and look at what damage it can do...