TweetIce and ibuprofen and a visit to the orthopedic so he might give you a shot of cortizone. But Ice right now is your best friend
TweetGuy's, I've been in the gym for the last 3-4 months from 4 years out... and I definitely did some shrugs weird and now looks like I cause some tennis elbow... I was so excited getting back into my old body!
What should I do?
Here is my last workout routine.
TennisElbow 11/14 Previous Weights
Chest 1 11/8
BenchPress
- 45x30
- 95x25
- 135x20
- 185x14
- 185x16
- 195x12
- 215x9
- 225x7
OneArm Machine Individual Press
- 90x14
- 90x16
- 90x16
DeclineCable Crossover
- 40x20
- 50x20
- 60x20
- 70x12
Chest2 11/10
InclinePress
- 45x30
- 95x20
- 145x14
- 145x14
- 145x16
DumbellFlys
- 25x30
- 30x16
- 30x16
- 30x16
BumbellPress
- 65x10
- 65x10
- 65x10
Arms 11/7
DumbellCurls
- 35x12
- 50x12
- 50x12
- 50x12
RopePulldowns
- 65x16
- 85x14
- 85x16
- 85x16
StandingW Bar Curls
- 85x12
- 85x12
- 85x12
VBar Pull Down
- 95x14
- 95x16
- 100x14
SingleArm Preacher Curls
- 30x12
- 30x12
- 30x14
MachineDips
- 180x25
- 180x25
- 180x25
Shoulders 11/13
DumbellMilitary
- 40x20
- 70x12
- 70x12
- 70x14
BarbellMilitary
- 65x20
- 115x14
- 115x14
- 115x15
SideRaises
- 20x20
- 25x16
- 30x14
- 30x14
- 30x14
IndivicualArm Machine Military
- 90x14
- 90x14
- 90x14
MachineShrugs
- 410x16
- 450x14
- 450x14
Back 11/5
SeatedRow
- 190x16
- 200x16
- 210x16
LatPulldown
- 170x14
- 170x14
- 180x12
IndividualSeated Row
- 160x14
- 160x14
- 170x14
IndividualArm Lat Pulldown
- 135x16
- 145x14
- 145x14
BarbellShrugs
- 120x12
- 120x12
- 120x12
Legs 11/11
VClosed
- 130x20
- 130x20
- 135x20
VOpen
- 200x25
- 205x26
- 210x30
Squat
- 180x20
- 470x16
- 520x16
- 590x14
CalfRaise
- 240x20
- 240x20
- 240x24
LegCurl
- 160x14
- 160x14
- 160x14
LegExtensions
- 135x14
- 135x16
- 135x16
TweetIce and ibuprofen and a visit to the orthopedic so he might give you a shot of cortizone. But Ice right now is your best friend
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TweetI take it, I should start lifting much lighter? It really kills me on the inside to think of giving up weight training for more than a week. UGH!
TweetOf course you should definitely stop performing exercises that aggravate the injury.I agree with FUZO of course about the icing and pain meds such as Ibuprofin,aspirin,etc.
Other forms of relief are cold compression elbow freeze wraps,blood flow thermo wraps,and even ultrasound has been used to help mend tennis elbow.
There are exercises that you can perform to help with this as well.Here's a video about them...........
TweetA forearm strap helps me. I''l use it during a workout but light weights are recommended. Most of the time rest is the only real cure
PAIN DON'T HURT
TweetThanks guy's. I've been going the arm stretch all day at my office lol. I guess I'll go to the gym and do cardio and some light aerobic weight workouts... I just want to do back day like I was supposed to!
TweetRevisit your form. I found out my flat bench was killing my whole arm until I learned my flaw.
Tweet
We've all been there but better to reat up and heal fully so you don't make the injury worse which will keep you out of the gym that much longer.Rest up,heal up and come back stronger than ever.
TweetI concur with what has been said here. Sucks to have elbow pain. Like theyve said here, you have to avoid exercises that will keep this injury activated.
Get a small pan and fill it with ice and water to make an ice bath. Stick your elbow in to the ice bath for 15 minutes. You can then put your elbow immediately under some warm running water for a few minutes and do that couple times a day. The ice - heat contrast helps to contract and expand and drive the inflammation out. But just doing the ice bath alone is good.
Go to kamwo.com and order a $15 bottle of tendon liniment. Ive been using it on my elbow and its really good and gets blood flow to the tendon, which doesnt have the blood supply that muscles have. Its comes from ancient chinese remedy, Zheng Gu Tui Na. Much of chinese medicine has been around for thousands of years, because it works. Believe it or not, my moms cardiologist is the one who told me about kamwo.com tendon liniment.
Doing self massage on your elbow is great with the liniment.
Get at least 3,000 mg a day of fish oil, 4 grams of curcumin and ginger. 5,000 IU of D3 and 400 mg a day of magnesium. Theres a lot of other supplements you can add to this basic stack. I learned this from deflame.com. Enzymes are also effective. I took a whole bottle once of wobenzymes in 2 days and it kicked ass.
Drug antiinflammatories(ibuprofen, aleve et al) are good for a few days, but if you stay on them too long, they can block your bodies ability to heal, not to mention, they increase chance of heart attack.
Good luck to you. Let us know how it goes
TweetDzone thanks for the advice, I will definitely look into those sups. I normally take fish oil but stopped, time to go shopping again.
TweetDzone thanks for the advice, I will definitely look into those sups. I normally take fish oil but stopped, time to go shopping again.
TweetOk, I went shopping and picked up all those sups you recommended at Vitamin shoppe. My buddy gets a 30% discount for working there!