Medial Epicondylitis or Golfer's Elbow

[TheJ]

Well, after much research and comparing my own pain, observations etc I have come to the conclusion that my elbow pain is Medial Epicondylitis.

I have lightened up my load when lifting and over the last week haven't done any upper body work. The pain is still here as it has been for the last few months. I'll stay light and take it each on pulling and we'll see what happens over the next few months.

What are your experiences with this?

 

[poohiron]

Any overuse injury or irritation requires a period of deloading with progressive reloading there after.

 

[TheJ]

and you mean by deloading as no weight at all? Ideas on how long with no weight before you should start reloading?

 

[poohiron]

I mean a period of loading where the intensity (magnitude) is low. Say around 50% or less. CT repair takes longer than muscle tissue to repair and must be conditioned as well. Cut the volume and intensity for an extended period and gradually progress back into training loads. This may take 4-6 weeks or more.

 

[fufu]

I'd start the process by taking time off completely from any exercise in which you need to grip for 5-7 days. Then, start back in to weight lifting while limiting heavy elbow flexion and heavy gripping exercise. This means stay away from curls. Just do the basics and don't overload the tissue with a lot of intensity and volume.

ICE ICE ICE daily and light stretching within your tolerance. If you can find a good massage therapist, it can really speed up the healing process.

 

[TheJ]

thanks guys, I'm still a novice with all this, some of the lingo I have to ask about and I still have a lot to learn on the training side, but getting there.