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Any cure for tendonitis / tennis elbow?

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  • Any cure for tendonitis / tennis elbow?

    Hi, given that I have already mentioned it twice today that I got myself a tendonitis from lifting (deads & pull-ups) I wonder whether anyone has a good recipe to shake it?

    My doc said to use Ibuprofen creme, but I am sceptical (NSAIDS and all that stuff - didnt understand the issue, but Kelly Starrett said they are no good, and what Kelly says I believe....)

    I tried hot / cold also (ie warming it up for 15min, then 15min rest, then icing it). Not sure whether or not this works - it might, it is just so slooooooow.

    Any views/experiences/sources? I hate that I have to cut out all pulling from my workouts at the moment, especially given that I cant do vo2max work either (other reason, see Updated plan: the plan is changed | Thor Falk if interested)
    Last edited by Thor Falk; 03-07-2011, 02:16 PM.
    http://thorfalk.wordpress.com

  • #2
    been having elbow issues myself so also interested in any comments. Resting and icing did no good at all for me and I won't use NSAIDs - in fact it feels better after some light work than if I do nothing. BUT am i storing up more trouble for later?

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    • #3
      try cissus, eating jelly works for me
      Biotivia
      Transmax
      BioForge
      BioForge Pro Max Phase II
      BioQuench

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      • #4
        Other than anti inflammatory drugs, there's probably not a whole heap you can do other than throttle back for a while.
        My right shoulder has been giving me the shits for a couple of months and overhead pressing was just aggravating it more.
        It's frustrating, but including some light mobility work a few times a week and shelving the heavy OHP for a while seems to be the only answer.

        I'll push through muscle soreness any day of the week, but I'm cautious of playing games where tendons and ligaments are involved.
        Even if you treat the pain, you're still doing damage if you train heavy - and that shit can dog you for life.

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        • #5
          Rest, Ice, Compression, Elevation. And anti-inflammatories are your friends. short term use is fine.

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          • #6
            Rest would be the main thing.
            "If man made it, don't eat it" - Jack Lallane

            People say I am on a "crazy" diet. What is so crazy about eating veggies, fruits, seafood and organ meats? Just because I don't eat whole wheat and processed food doesn't make my diet "crazy". Maybe everyone else with a SAD are the "crazy" ones for putting that junk in their system.

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            • #7
              Find a good acupuncturist - I have a great, cheap, old Chinese guy who I swear by and have send friends and family to for quicker healing of broken bones, tendonitis, twisted ankles, etc. He does a combo of acupuncture and acupressure and massage.
              Positively Radical Pigeonholes are for Pigeons!

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              • #8
                Originally posted by HillsideGina View Post
                Find a good acupuncturist - I have a great, cheap, old Chinese guy who I swear by and have send friends and family to for quicker healing of broken bones, tendonitis, twisted ankles, etc. He does a combo of acupuncture and acupressure and massage.
                No offense, but claiming a metaphysical pseudoscience hastens the healing of broken bones is drawing a long bow to say the least.

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                • #9
                  After trying all the above and more for over 6 months, bought every gizmo plus ate a very non inflammatory diet + fish oil, I finally punted and got a cortisone injection and now I am pain free (for the past two months). I am working to rehab as if I still had pain to try and prevent it from reoccurring. Friend of mine had the same issues and tried everything and finally got the injection today. I am not saying the injection is the best thing but tennis or golf elbow is awful and if I had it to do all over again I would have gotten it earlier. My ortho is a friend of mine and knows where I stand on CW but he told me that out of 100 cases 95 respond and cease with one to two cortisone injections but did say he would not do more than 4-5 and at that point the only cure is to "clean" the area up with surgery. I had another friend have the surgery and he has had no problems for 5 years. Good Luck it stinks.

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                  • #10
                    Rest, ice, etc can all be helpful--but elbow issues tend to "flow" from the shoulder, so to speak, so mobility and postural alignment exercises focused on the shoulders are going to have the bigger payoff.
                    Check out my blog here.

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                    • #11
                      Let me be more exact, sorry.

                      My husband broke a toe last year - hairline in the fourth toe - could barely see it on an xray, but plenty of swelling and bruising. Our regular doc told him to stay off it and take anti-inflammatories. No surprise there. But after 3 weeks and the swelling and bruising not gone yet, we started to worry about long-term effects like arthritis. Anyway, I remembered the old man who helped my brother's twisted and swollen ankle heal and sent hubby there. After the first session, the swelling was almost gone. He felt so much better that he went twice a week for 3 weeks and continued to play our usual ping pong regimen.

                      I am a skeptic by nature, but I do believe in massage and some manipulation of an injury. Western docs do not like to touch you at all. The lower-leg and foot massage that the old man did after a short needle bout was (I believe), what it took to get the blood flowing to the toes and feet, and the gunk that was in the swollen area to disperse - boosting the healing of the swollen area and toe.

                      Previously for my brother's ankle - the ankle was twisted playing basketball and was horribly swollen. The emergency room doc put a cast over the swollen ankle (!!). My bro was not having this. After a couple of days of intense discomfort and itching, he cut the cast off and went to see the acupuncturist, who drained all the nasty pus and blood out (a very painful process if you can imagine), and started a bi-weekly regimen similar to my husband's - starting with 10 minutes or whatever of the needles, and ending with 20-30 minutes of massage/manipulation of the area.

                      I had painful tennis elbow about 30 years ago and went to an acupuncturist (I was living in Asia), who healed me solely with the needles. Since then I have an open mind toward acupuncture, but not for everything. And I don't trust all acupuncturists either, especially those who are also chiropractors and are younger Westerners. Sorry but I am prejudiced against them, LOL.
                      Positively Radical Pigeonholes are for Pigeons!

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                      • #12
                        Originally posted by HillsideGina View Post
                        = And I don't trust all acupuncturists either, especially those who are also chiropractors and are younger Westerners. Sorry but I am prejudiced against them, LOL.
                        No need to be sorry, you've every right to be prejudiced.
                        It may be well intentioned in most cases - but it's quackery of the highest order.

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                        • #13
                          I had really bad tendinitis for over a year. I got a cortisone injection because I was in the middle of my paddling season. I thought that would make it go away.(I had no clue) I had been doing accupuncture but it wasnt working. The dumb Dr. told me I would be fine to race after my shot. I had to do 2 state championship races back to back and I was in so much pain I was throwing up after. I thought maybe it was because I hadnt given the shot enough time to work. So a few weeks later I did a 42 mile race with that elbow. My tendinitis was so bad you could see my tendins in my elbow. Later I found out that NO I shouldnt of been racing. The shot makes the inflamation go away so it can heal. I should've waited 6 weeks before I did any activity according to a Dr. client of mine. My tendinitis finally went away when I stopped all activity that involved my elbow and started eating meat. I must add I was a vegetarian when I got the tendinitis and started eating meat again in hopes of it going away. I was in pain everyday. Nothing helped. They say to take Ibuprofen to reduce swelling, hot and cold compresses and massage it. I did all of the above but ultimately it was my diet and not using my arm till it was better that worked. When I started primal all traces of the pain went away. I'm so happy it's gone!

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                          • #14
                            The standard treatment for tendonitis is heavy eccentric exercise. Since we're talking arms, heavy is relative, probably 5 - 30 pounds, depending. Use your other arm to lift the weight, only do the negatives. Sets of 10, be tired by 10.

                            Gordo

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                            • #15
                              Thanks so much. Lot of useful experience here - unfortunately. And as usual, no silver bullet (a silver needle though, maybe :-) )
                              http://thorfalk.wordpress.com

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