Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Flexibility, Training Preparation & Recovery

Reply
 
Thread Tools Display Modes
Old 08-16-2010, 02:14 PM   #1
Patrick Donnelly
Senior Member
 
Patrick Donnelly's Avatar
 
Join Date: Aug 2007
Posts: 720
Default Medial Epicondylitis - Rehab exercise advice, anyone?

Bah. Sorry for the long post. Here's the short version: Golfer's elbow - what rehab exercises have you tried that have helped you fix it?

=========================

Does anyone have some good suggestions for exercises to rehab medial epicondylitis (golfer's elbow)? I fell off a tightrope about a week and a half ago, landing pretty rough and messing up my right elbow. It wasn't anything awful through typical "daily life" ROM, but it got bad outside of that. It's improved substantially, but there are still remnants of it, primarily during:

- pronation of the forearm with the elbow locked out
- supporting a load with the elbow locked out (eg. a handstand)
- hyperextension of the wrist with the elbow fully flexed (eg. the rack position)

Since the injury, I've been doing a lot of:
- rice bucket work, only going to finger-depth, focusing on finger extension and pronation/supination of the hand, generally going for 2x5:00 on each hand (takes that long to feel any "burn")
- super-light forearm rollers (2kg)
- super light wrist-push-ups (cf. Coach Sommer's gymnastics stuff)
- some wrist stretching
- massaging the arm, from the wrist to the neck, with a golf ball
- icing, or more recently, alternately applying ice and heat
- taking fish oil (6g of EPA/DHA per day, but it's Costco's brand, which may be of dubious quality)
- unweighted forearm pronation/supination throughout the day (eg. when at a stoplight), for what probably totals a couple hundred "reps"


I had also been taking a good deal of ibuprofen (four of five 200mg per day), which I learned yesterday might be more of a hindrance than a help, so I cut that out. Also, I realized chins (unweighted) don't make for a good rehab exercise either, but I only did them on two days and won't be doing them again until I'm better.

Is there anything more or less I should be doing? Any advice from people "in the know" or who have experienced and successfully rehabbed a similarly severe case of golfer's elbow would be appreciated. This is a pretty huge impediment to my training, so I'd really like to see it gone.
__________________
And yes, I'm actually holding that handstand. Get on my level.
Patrick Donnelly is offline   Reply With Quote
Old 08-16-2010, 02:56 PM   #2
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

take a look at slow loaded eccentrics.

http://www.youtube.com/watch?v=LtR8fYEUnXI

i've got some nasty Lateral Epicondylitis i'm battling rigth now. loaded eccentrics make it feel better, as does ART which I just started and 3 sessions in I'm way ahead.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 08-16-2010, 05:54 PM   #3
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Look up Tyler Twist, or Reverse Tyler Twist (I forget which one is for which side of the elbow).
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 08-17-2010, 04:32 AM   #4
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Longer time off than you think you need is needed....as soon as my left elbow/arm was getting back up to 90% I'd do something stupid and reaggravate it and I was back almost from the beginning. It's only been years later that now it seems to finally be at 100% though I still feel a twinge or 2 here and there.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 08-17-2010, 05:57 PM   #5
Patrick Donnelly
Senior Member
 
Patrick Donnelly's Avatar
 
Join Date: Aug 2007
Posts: 720
Default

Quote:
Originally Posted by Dave Van Skike View Post
take a look at slow loaded eccentrics.

http://www.youtube.com/watch?v=LtR8fYEUnXI

i've got some nasty Lateral Epicondylitis i'm battling rigth now. loaded eccentrics make it feel better, as does ART which I just started and 3 sessions in I'm way ahead.
Huh. That looks like a much better way to do wrist flexion in an isometric way than doing overhand forearm rollers eccentrically... I'll look into getting one of those flexbars if they're cheap, since I'm betting I'll probably f' up my elbows again in the future. Is there anything hand/wrist related they're good for?

In the meanwhile, it makes me think that doing an underhand forearm roller might let me do it a bit more effectively. I can't believe I hadn't thought of that before.


Quote:
Originally Posted by Allen Yeh View Post
Longer time off than you think you need is needed....as soon as my left elbow/arm was getting back up to 90% I'd do something stupid and reaggravate it and I was back almost from the beginning. It's only been years later that now it seems to finally be at 100% though I still feel a twinge or 2 here and there.
Damn - what kind of injury did you sustain and how long did you give yourself to recover?
__________________
And yes, I'm actually holding that handstand. Get on my level.
Patrick Donnelly is offline   Reply With Quote
Old 08-18-2010, 04:12 AM   #6
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Simliar to you but my left arm:

http://www.performancemenu.com/forum...hlight=forearm

That was the thread I threw up back in 2008

The stupid things I did to reinjure myself after feeling better was:
Fall 2008 - Kipping pullups - curious how many...and hurt again.
Early Spring 2009 - pullups during an Army PT session

Like I said earlier it's better now but I still feel twinges when I do elbow rotations and nerve glides. Knowing what I know now I'd go back and do only hard Lower body stuff, ditch all upper stuff other than prehab type stuff.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 08-18-2010, 07:22 AM   #7
Patrick Donnelly
Senior Member
 
Patrick Donnelly's Avatar
 
Join Date: Aug 2007
Posts: 720
Default

Allen, I dropped all the upper-body stuff (except rehab) as soon as I was injured. Unfortunately, I essentially dropped all lower-body stuff a few weeks ago (doesn't fit in with my goals), which leaves me with pretty much nothing to do right now. I can't even do ab work, since all of my favorites there involve the elbow (ab wheels, barbell windmills, hanging leg raises, human flags). It kind of sucks. I'm just doing a bunch of rehab work and flexibility stuff until this heals.

Quote:
Originally Posted by Patrick Donnelly View Post
In the meanwhile, it makes me think that doing an underhand forearm roller might let me do it a bit more effectively. I can't believe I hadn't thought of that before.
Ok, wow, that wasn't helpful at all. Definitely made the joint feel stiff, ow. Strike that one off the list...




This injury gets me thinking that I probably ought to do start doing more dedicated grip work for hand/wrist/elbow prehab. Do you guys know of any good places to learn about the basics of how to train that stuff? I know there's GripBoard.com, but I've heard they're a bit fanatical over there and I'm not quite sure how much help is available there for beginners.
__________________
And yes, I'm actually holding that handstand. Get on my level.
Patrick Donnelly is offline   Reply With Quote
Old 08-18-2010, 07:25 AM   #8
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Diesel Crew!
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 08-18-2010, 07:52 AM   #9
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Eccentrics are the way to go...
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 08-18-2010, 06:59 PM   #10
Patrick Donnelly
Senior Member
 
Patrick Donnelly's Avatar
 
Join Date: Aug 2007
Posts: 720
Default

Quote:
Originally Posted by Allen Yeh View Post
Diesel Crew!
Right. I had forgotten about them. Thanks.

Quote:
Originally Posted by Steven Low View Post
Eccentrics are the way to go...
Well, I've been doing eccentrics on the forearm roller - the concentric portion too, but really dragging out the eccentric - and they've been helping, but it's not a magical, instantaneous cure.
__________________
And yes, I'm actually holding that handstand. Get on my level.
Patrick Donnelly is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 05:34 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator