Tennis Elbow

[Weaksauce]

Guy'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

[FUZO]

Re: Tennis Elbow

Ice 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

[Weaksauce]

Re: Tennis Elbow

Ice 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

I 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!

[Guest]

Re: Tennis Elbow

Of 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...........

Tennis Elbow Exercises - YouTube

[ZOOT]

Re: Tennis Elbow

A 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

[Weaksauce]

Re: Tennis Elbow

Thanks 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!

[suprfast]

Revisit your form. I found out my flat bench was killing my whole arm until I learned my flaw.

[Guest]

Re: Tennis Elbow

Thanks 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!

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.

[Dzone]

Re: Tennis Elbow

I 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

[Weaksauce]

Re: Tennis Elbow

Dzone thanks for the advice, I will definitely look into those sups. I normally take fish oil but stopped, time to go shopping again.

[Weaksauce]

Re: Tennis Elbow

Dzone thanks for the advice, I will definitely look into those sups. I normally take fish oil but stopped, time to go shopping again.

[Weaksauce]

Re: Tennis Elbow

Ok, I went shopping and picked up all those sups you recommended at Vitamin shoppe. My buddy gets a 30% discount for working there!

[6p6]

Great thread! Bed I've read in awhile response wise!