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For about 2 months now I have had a rather debilitating pain which is mostly at the center outside of my elbow where the tricep joins it – and sometimes radiates up the tricep – occasionally effecting the delt as well. It started after a heavy DT workout.
Have tried a bunch of light band and dumbell (1.25kg) work for my scaps in case it was weakness here. Also smashing with voodoo floss and jamming the lacrosse ball all around the shoulder/peck with no improvements.
I would be super grateful if anyone could point me in the direction of something new to try.
First you’ll want to address any of the movement patterns that caused the pain. You’ll want to check your front rack, press, and overhead positions to make sure you’re not compensating at the elbow for any mobility limitations during your workouts. You can assess these here at the getting started tab (https://thereadystate.com/getting-started/).
As with most joint issues you’ll want to look upstream and downstream of the issue work on any soft tissue limitations around the elbow so keep smashing and rolling out that area:
You’ll still want to be as active as possible but that may require some activity modification. Doesn’t mean to stop but just modify so as not to flare up the area even more. However, that area around the elbow will need to be loaded as part of the rehab process, but the key is to slowly progress how much you load this region. Start light weights to build up capacity. If you immediately start with heavy heavy resistance it will not be effective. Eccentrics have shown to be effective for tendon issues. Start out with exercises such as french press, tricep kick backs, or bandy tricep extensions.
Here is a great finisher as well with the vodoo bands addressing closing down the elbow and rotation around the elbow. Definitely worth a try.
I have sharp pain in my elbow to the left of the elbow crease on my pull-up. I can’t do pull-ups now. Please help
Does the pain only occur when doing pull ups?
What have you done to address the so far?
Have you voodoo wrapped your elbow?
Burpee Smoked Elbows? Epicondylitis-ness? Voodoo it.
Banish Your Elbow Bench, Dip, Pull Up Pain, You Don’t Really Play Golf or Tennis Do You?
Episode 57: The Hot Elbow Treatment