I've got tennis elbow, doc wants me to stop lifting completely until it's healed

How can I nofap if I keep seeing this shit on Jow Forums? Screw it, time to nut

Yeah, I'd give him the same advice for free.

Honestly resting it doesn't really help. I had a tennis elbow flare up 5 years ago and stopped lifting completely, and it was over 6 months of rest before it got better. When I resumed lifting a year ago I got a really bad flare up again and said fuck it. I started warming up on the rowing machine for 10-15 minutes before each workout to get my blood pumping, then deloaded all my weights, and within a couple weeks it felt much better. I still can't do weighted pullups, but that's pretty much the only exercise I'm prevented from doing. You need to get blood pumping to that area.

most GPs, especially when it comes to sports medicine topics, are literally unironically cereal box quacks

they'll just tell you to stop lifting regardless of what the issue is, because this is the advice that minimizes liability and gets you out the door faster so brainlet #24124 can come in after you and probably try to score opiates

Think of your tennis elbow user!

maybe i just had the symptoms, but not the actual condition.
also OP, you should see a sports physio about this, not a GP. is right in his assessment

Listen to your body

i get elbow pain in my left arm if i do a lot of bar or db curls; have to do hammer curls/neutral grip pullups and things like that. if any anons are familiar and have advice ill take it.

Pretty much everyone who lifts gets tennis elbow or similar aches and pains. Just work around it. Ice and a brace help a ton.

Mine's just about got better, been close to two months since I last did upper body but I never really got the chance to rest due to work.

I found that using the wrist roller at low weight helped, along with pronated wrist curls with a focus on the eccentric.

Don't ice it, ice is for corpses.
Use cooling herbs and massage.

Epicondylitis lateralis is inflammation of the common extensor head of the forearms muscles. It is treated with rest, so try to relax your forearms extensors and don't flex fully either. You can work around it, you can do a bunch of straight arm exercises or carefully do pull exercises, i recommend cables or machines where you only use lats. Go light. It's near impossible to flex the elbow forcefully while relaxing forearm muscles.

some recommendations that I haven't seen itt:
>slow negatives (e.g., curls or hammer grip curls; if the pain is only on one side use both hands to get the dumbbell up then lower it slowly; this is an adaptation of the alfredson protocol for achilles tendon issues)
>try modifying the big lifts that piss it off, for example: front squat (but be careful with rack position), high bar, or safety bar instead of low bar (or fix your low bar grip), play with bench/ohp grip or switch to neutral grip (swiss bar/log) for a bit and see if that helps, make sure your elbows are quite straight during the deadlift and try using straps or switching to hook grip. experiment and see if you can figure something out

in general, total layoffs from lifting aren't a great idea, and the average doctor legitimately doesn't know that much, including quite a lot of "sports medicine" specialists.

>do some 3-0-3 tempo shit (apparently there's some evidence that this is helpful for tendon issues, look up what the barbell medicine guys have to say about it
this nigga knows what's up

actually, REVERSE (pronated) grip eccentric curls might be the ticket. try and see.

BPC-157 fixes my tendonitis in days. Hope you like needles.

1/?

Right OP, as someone who simultaneously had severe medial and lateral epicondylitis (tennis and golfers elbows) and managed to return to training very successfully, let me sort you out.

Unless it's very acute at the moment, rest won't do you much for you, I rested 6 months from the upper body stuff and t rexed myself waiting for it to heal and nothing happened, there are a lot of things you can do to get yourself right back in the game quite quickly.

You need to aggressively treat your soft tissue through your forearm, biceps, shoulder, pec, lat and trap.

The first step is to stretch these muscle groups. You should do the stretch with your arm straight and horizonal, Palm against the wall and thumb facing backwards, twist the torso away from this without letting your hand rotate, this will mainly target the forearm flexors and biceps, but if you're tight elsewhere in the arm/shoulder it'll light those up. You should do the generic lat stretch where you hold onto something at waist height and sit right back (imitating a deadlift start position) then curve your hips away from the side you're stretching. Generic stretch for the forearm extensors from YouTube, find Elliot hulse's video on stretching the neck which contains four stretches for the neck and traps which are very helpful, and then do the doorway stretch for the pec. Any generic shoulder extension stretch will also help you

2/?
Next you need to go after the soft tissues, get a golf ball and work it all up and down your forearm, focusing on any spots which are especially painful, this needs 10 minutes every other day, same with a hockey ball for the pec and shoulder, foam roll the lats. You also need to take your golf ball to sites just above the elbow, focusing on the trigger points in the end of the bicep/tricep.

Blood flow is also very important for healing tendons, this is usually pretty restricted so you need to get a really good pump going to do this. The best way I've encountered which won't cause a flare up of the issues is to get a light resistance band (one of the red ones that's about a cm thick is ideal, widely available on Amazon for less than £10 and very useful) and loop the bottom under your feet, do sets of 100 continuous bicep curls with it, and then put the top over a door and do a set of 100 pressdowns. You may need to do multiple sets of curls before you can do the pressdowns without lots of pain. This may hurt a little, but keep going if it doesn't feel like you're making the pain worse. If you are, just do the curls initially. Begin with 2 sets of each every other day and see where that gets you. Tempo should be fast but controlled and strive for a full range of motion where you can, flexing and extending to the end range, but not pushing hard into them

3/3

In the weight room, you initially want to avoid over head pressing of any variety as the extreme flexion at the elbow will piss it off, horizontal isn't much better but is sometimes ok. At this point you're best off just keeping things ticking over with isolations than making stuff worse with compounds that hurt you. Try lots of different things, if there are any exercises which flex or extend the arm which don't cause pain, absolutely include them, if not, stick to side raises, straight arm pulldowns etc. while you're early in rehab. Be gentle with yourself, probably stick to only 2 days /week where you train upper body to begin with, to let the inflammation settle, and also be sensible with volume and intensity.

You should find that following this for a few weeks makes a notable difference to how much pain you experience, there are now some more things you can do as you reintroduce exercises.

Reintroduce dumbbells before barbells for pressing/pulls as being fixed in position can annoy the joints. Experiment with using thicker handled implements as this often decreases pain, you can use foam pipe insulation rather than Springing for fat gripz. Begin using a neutral grip rather than fully prone or supinated where possible, but crucially, you must look to reclaim those ranges of motion when possible or you'll never be able to use them. Also try eccentric only or concentric only lifts, as well as different tempos or pauses to see if you get any benefit from them, this can be quite individual. You should begin each workout with the band curls and then a few light sets of bicep curls to warm the area up, and I would also precede every set of a pushing/extending exercise with a curl or a pull as this seems to protect the joint.

Finally, I would also recommend taking as much omega 3 as you can afford as this stuff is magic on my joints

Alright you poor fuck

>Palpate extensor origin
>Soft tissue release
>Follow to extensor carpii radialis
>Release
>Palpate supinator heads proximal to arcade of frohse
>Release

Now that your shit isn't on fire

>Use all your fingers to grip bbs and dbs not just your fucking index thumb and middle finger you troglodyte
>Do rice bucket exercises if you can
>Decrease free weights because your grip is shit
>Retrain

Enjoy

thanks kind anons. Will read and apply this properly.

Meanwhile I've picked up a theraband flexbar which apparently is supposed to help

Other than stick it up your arse, this is what you do with it
youtube.com/watch?v=A2QQaVfeI4U

Attached: download.jpg (225x225, 5K)

> do some 3-0-3 tempo shit

What does that mean?

You're always entitled to a second opinion from another doctor, and if you're still not satisfied go to a specialist.

3 count negative
zero pause at the bottom
3 count up

iow, deliberately slow reps

I've heard of 10-count tempos and 30-count pauses on the squat being used with decent success for knee rehab, obviously with weights much lighter than for the standard squat. particularly for exercises like the squat, it helps to have somebody else counting for you.