Elbow tendonitis

Cruncholi

Cruncholi

Cathlete
Hi Educated Crowd. I have a question. My elbow has been hurting and I'm pretty sure it's tendonitis. I think lifting weights caused it. I am going to lay off the weights for a week. Any suggestions of what videos to do during this weights down time? Should I just do a lot of cardio?

Thanks for all suggestions?

Linda
 
Hi Linda!

Sorry to hear of your elbow problem. I had the same thing for awhile and I did take time off from weights. It was hard. I did do all my Hi/Lo, kickbox & step, plus I did all lower body work. I just made sure I didn't lift any heavy weights at the time. (In other words if I was doing squats, lunges or plies, I would either hold the weights straight down at my side (no bending of the elbow) or no weights at all. You can do lower body work on the floor also. (Don't forget your ABS!:7)Sometimes, it really does the body good to take a break, so don't worry about losing too much strength-wise. It will come right back. I would take a good couple weeks off if not more and then start back very light and see how it feels. If it still bothers you give it more time and you might want to see a Dr. Try icing it after your workouts. I take a glucosamine/chondroitin supplement which I think helps tremendously for the joints. Good Luck and keep us posted on how you are doing. I know how frustrating it can be. :-(

Your-Friend-In-Fitness, DebbieH http://www.plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
RE: Hi Linda!

Debbie,
Thanks for the info. Do you remember how long it took for your tendonitis to clear up? Just wondering how long I should stay off it. I hope it gets better soon because my wedding is fast approaching in October and weights are so important for shaping!
Thanks.
Linda
 
RE: Hi Linda!

Hey Cruncholi,

Debbie gave good advice; you should use the RICE method:
Rest, ice, compression, and elevation (you can skip compression elevation, really, since it isn't a sprain).
Also, do you currently perform wrist curls or any other exercises to strengthen the forearm? If not, you should incorporate those exercises into your routine, as they help with elbow problems.
Cari
 
RE: Hi Linda!

Linda

I can sympithize, Friday night I fell and fractured a bone in my elbow, I won't be using weights for a while either. I haven't been able to exercise at all since Friday. I guess I'll be doing mostly cardio too. Don't you think it is a good excuse to buy another cardio video or two. Giggle, see there is always a bright side.

I hope you are feeling better real soon.

Godd luck!

Bren
 
RE: Hi Linda!

Cari,
I was wondering if there were certain exercises to help with elbow problems. Thanks.
Linda
 
Hey Linda!

Unfortunately, I think I took at least 6 weeks off, I'm sorry to say, BUT, I did keep using it at first when it was bothering me. Did yours just start? I think I aggravated a situation that could have healed sooner HAD I listened to my body. I felt I couldn't let my students down in class with toning so I kept pushing along. Finally, when I knew it wasn't going to get better on it's own with repetitious use of it, I told them I needed a break. Of course, they were great about it! I did do some moves without weights and no contraction of the muscles. In other words, I would do a bicep curl, but with no weight and no squeezing or contracting and they followed along just fine. I know this is more info then you asked for. Sorry...got off on a rampage there! I feel for you, especially with your wedding around the corner. Depending on the severity and if you stopped right away, possibly yours will heal much faster. Keep me posted. Are you all ready for your wedding????? How exciting! I remember you telling us all about it quite some time ago and here it is, just around the corner!!!:7

Your-Friend-In-Fitness, DebbieH http://www.plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
hey there cruncholi,

finally i can offer some advice to u :) .. well i am not a doctor.. but i do work for an orthopaedic surgeon.. if you came see us and you weren't allergic to it.. he would say lay off it a while .. your elbow..;) and he would try you on some prednisone ...steroid.. for about 10days and maybe a great anti inflammatory medication like vioxx or celebrex after that.. i am sure your general practioner /family doctor can do this for u.. i hope you get better soon :)

candy

ps.. anytime i get a hip flexor muscle pull or my fonky old knee acts up i take vioxx 25 every day for a week and presto.. pooff gone! You may be able to get samples from your gp if you aren't allergic and can take it :)
 
Hi, Linda,
You wouldn't believe the number of golfers, tennis players, and strength trainers I see and treat with this problem. It ususally stems from overuse and/or inadequate stretching and strengthening of the wrist and long finger extensors (lateral elbow tendinitis/epicondylitis) or the wrist and long finger flexors (medial elbow tendinitis/epicondylitis).

Rest and ice are a good idea. Compression and elevation are good also--doesn't have to be a sprain to use the C,E components--if there's inflammation and pain, there most likely is swelling which the compression and elevation work to combat, too.

Make sure you pay very close attention to keeping the wrists neutral with every exercise you do (except wrist/forearm strengthening, of course), including transporting weights from the rack to your exercise area and carrying objects in your daily life. Stretching this area well will be vital to recovery also. And, there are a few self-massage techniques that are helpful.

If you would like the stretching and massage techniques, please e-mail me. In the meantime, RICE, anti-inflammatory meds if you can take them, and you might want to consider one of the devices worn just below the elbow designed to help with tendonitis. Neither this device nor the anti-inflams are permanent solutions, but they will help with the symptoms until the stretching, strengthening and massage techniques fix the problem.

Take care!
Maribeth
 
I had this injury a couple of years ago from doing bicep curls. At first, I tried to work through it, but eventually had to stop working that arm for about 4 weeks for it to heal.

Since that time, I always wear a tennis elbow strap around that forearm when doing upper body work. I figure it helps keep the tendon from pulling away from the elbow again. I have also tried to strengthen my forearms over the last couple of years.

Good luck, and lay off of it until the pain stops.

Sandi
 
Wow! Thanks everyone for all of your help. I knew I would get a lot of help here.

I have already begun to do wrist curls and forearm exercises, like Cathe does in S&H, along with one other forearm exercise I learned in high school track. It sounds like I need to add stretching, icing, anti-inflamms, and possible an elbow strap to that as well. I think I stopped lifting about one week after I thought something was wrong with my elbow. Hopefully that will not cause my any severe problems with recovery.

In the meantime, I am working on a cardio rotation and working my abs (but no planks since that hurts the elbow), floor legs, thighmaster, and the wrist/forearm work with light weights. I think in another week, I will try to do standing weighted leg work unless it hurts to hold onto the weights, or get the barbell over my head.

Any other suggestions for what type of exercises to do in the meantime?

Thanks again for all of the great suggestions!

Linda
 
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