burning elbow?
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hey all- |
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Sounds like pretty standard tendonitis. Do you ice it every day? Do any oppositional training? Ibuprofen with lots of water? Be sure to get enough lipids? Massage with transverse friction? In my experience, all of these things will help. Lots of folks also use compression supports with good results. |
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I had "burning elbow syndrome" on the outside point of the elbow joint for at least six months last year - it would come and go, but never quite go away. I had it diagnosed as thoracic outlet syndrome, and then as tendonitis. Sometimes climbing seemed to make it feel better, sometimes not. |
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brandon, joe- |
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Joe Huggins wrote:Sounds like pretty standard tendonitis. Do you ice it every day? Do any oppositional training? Ibuprofen with lots of water? Be sure to get enough lipids? Massage with transverse friction? In my experience, all of these things will help. Lots of folks also use compression supports with good results. EDIT drjuliansaunders.com/resour… Yeah, what he said.+1 This happened to me a couple years ago when I wasn't doing enough oppositional training. I did 35 push ups in the a.m. and p.m. for a couple weeks and was good to go. Also, lock off training is a plus! |
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mountainproject.com/v/insid…
Came across this from earlier this year while researching for my own elbow. So here's a question. Is it better to lay off all works outs as "rest" or keep on with the oppositional training. I've heard mixed reviews. |
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rogerbenton wrote:the sore spot is on the bone, and it's tender to the touch.So's mine...so much so I thought that maybe it was nerve damage. |
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I would like to suggest that you get an evaluation from a physical therapist. This sounds like a standard tendonosis, but could involve cervical (neck) issues or even neural compression or gliding problems. In my opinion, it would be best to see a professional to truly determine what the problem is. Self-diagnosis and treatment can work great sometimes, but if you are wrong then you are setting back your climbing by spending more time figuring it out. |
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Scott- |
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I've had success with this little exercise: |
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Mike McKinnon wrote: Ice is problaby the most important therapy for this type of injury. I had it so bad when I played lacrosse in college I could not dress myself. Now I am wiser, I ice after every hard session whether it hurts or not. Ice, heat, ice is a good protocol.Agreed!! This is the first time I've started icing and it's helping considerably! I sit in the chair and stretch first, then work the pronator with a hammer, stretch, then ice. It's feeling decent. I always just didn't bother with using ice and I regret it now. |
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how long after use can the icing get pushed? |
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rogerbenton wrote:how long after use can the icing get pushed? an hour? more?I don't have any real data, but I would get a pronounced benefit even if I iced 3-5 hours after exercise. |
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rogerbenton wrote:how long after use can the icing get pushed? an hour? more?Well you figure if the problem is due to inflammation, ANY time is good to ice as it's always inflammed. |
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It sounds like medial epicondylitis which is what I had. Here is what worked for me: |
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forgot to add that rest did not help me with this either. I was able to continue climbing with this prog and now I am climbing harder than ever with no pain (at least climbing related pain that is...having knee probs from bjj but that is another post;). |
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remember RIP! Rest Ice Pushups! Do pushups to fail daily, and when it feels better dont stop! Do at least 30 pushups daily to avoid having the problem return and everytime after you climb Pushup to fail. I have tendinitis also and this is what works for me. |
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Question for Joshua 1979 or other person with a similar experience: |
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Jake Jones wrote:There is actual damage in both tendonitis, and tendinosis. The major difference is that tendonitis is the initial injury- usually brought on by local trauma and/or overuse. Tendinosis is a recurring degenerative condition. Tendonitis can be anything from inflammation to a mild tear to a series of microtears- or all three. Tendinosis is most often a result of tendonitis, but not always. Tendinosis happens when microtears heal and form scar tissues. The scar tissue is not as flexible and elastic as the original tissue and the result is a slight reduction in range of motion. When the scar tissue is stretched past its range, then more microtears occur again- thus the recurring degenerative nature of the condition. This is why the pronation, strengthening and stretching exercises are so important. They strengthen the tendon and slowly improve the range of motion. I had it really bad about a year ago- so bad that I could barely hold a toothbrush. That's how I learned all this. I have no doubt that if I had just kept "climbing through it", I would have done some serious permanent damage. If you do in fact have tendinosis, I would stop climbing and start Dr. J's program right away. I followed it to the letter and it worked very well FWIW. Edit: The guys above that mentioned massage as a part of therapy are dead on. It helped alot.Great synopsis! Thanks; I'll admit that the only times I've managed to stop climbing are times that I've lived away from a major climbing area-maybe a valid solution, but, I'd rather not... |
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Yeah, that was really helpful, thanks. The only thing that's weird for me is that although the pain and location perfectly fits the (medial) tendonosis description in dodgy elbows, it's just not actually very...painful. At all. None of this "I can't do daily mundane tasks without searing pain." The pain is there but very mild and not normally present. Which is why I am tempted to climb through it--albeit moderately and with the full rehab program. |