Bad Golfers Elbow
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Looking for recommendations treating golfers elbow. Exercises and stretches that help? |
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The Dodgy Elbows Protocol works for me.
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Ring dips. That is all. |
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Beef up your tricepts by doing extensions with a 10-15lb weight. Helped me a ton. Also bought one of those Thera-bars and do the recommended exercises. Combination of those 2 and warming up really slowly. Long dead hangs on jugs. |
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A tennis elbow strap helped me when I had this. I put is just below my elbow joint and it took a lot of the pressure/pain away |
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Thera-band Flexbar, warming up properly, and ibuprofen. |
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I struggled with bad tennis elbow for many years. Found the Thera-band Flexbar. It has been amazing for me. (Google: golfer's elbow tyler twist). There are two exercises, the tyler twist for tennis elbow and the reverse tyler twist for golfer's. There are three different bars with increasing intensity, red (easiest), green (mid), blue (hardest). For me, this has turned a long-standing condition that got bad whenever I amped up the frequency or intensity of my climbing into a cured condition. |
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I just watched the suggested Tyler Twist video (Google: golfer's elbow tyler twist). Youtube comment #12 caught my eye: No name 1 year ago (edited)#upcycle |
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I struggle with elbow tendinitis as well, especially when I am climbing consecutive days. I have found that preventive maintenance is the best way to combat it. They may seem to be sort of a "marketing ploy" but the finger strengthener rubber bands have been working wonders for me. They are super cheap and come with like 3 different tensions. I leave them in my car and do 3 sets of 25 on each hand on the way to the gym or crag. I find if I am using them regularly my tendinitis doesn't flare up as bad, and if I'm slacking on using them it will flare up. Definite correlation. Also work into your routine of doing some stabilizing exercises (wrist curls, wide pinch hangs, etc.). |
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Climb easier until most of the pain calms down (month or 2 probably). Then continue to climb easier but the last ~10 minutes of a session do max effort moves. Stop. Go home. Eventually you can do longer sessions at max effort again. |
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I had a debilitating case of golfer’s elbow several years ago. Here’s what helped: |
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Theraband flexbar got rid of my golfers elbow in about a month. I’ve tried everything else but this works. |
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Its not so much the tool as it is the daily routine of actually doing it which is my perpetual problem. The red Flexbar is for sure the best place to start for both sides of the elbow. If your PT doesn't know about Flexbars than you should stop going to them cause they suck at what they do. |
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Brendan N wrote: The Dodgy Elbows Protocol works for me. Yep, this is THE WAY. Used this process multiple times; always works. I should probably continue it as a preventative but I'm lazy. |
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David Ebel wrote: Looking for recommendations treating golfers elbow. Exercises and stretches that help? Your body can't handle how hard you're trying to climb. Your mind can't handle that your body can't keep up. Rest now, go slower later. |
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Flexbar, loaded eccentrics, and this stretch helped me a ton. Also, I kept focusing on the forearm but got the best results when I included stretching the 'upstream' muscle groups (biceps, shoulders, pecs). |
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Here are ten (!) ideas from Dave MacLeod. |
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Ned Plimpton wrote: Flexbar, loaded eccentrics, and this stretch helped me a ton. Also, I kept focusing on the forearm but got the best results when I included stretching the 'upstream' muscle groups (biceps, shoulders, pecs). Agree with this. Loaded eccentrics are key for tendon rehab. Flexbar is one way to achieve this though I prefer heavy eccentric wrist curls. Keep climbing at a reduced volume until pain subsides. Stopping exercise altogether will cause the tendon to heal improperly and leave you with pain as soon as you resume climbing again. Stretching and massage did nothing in my experience, though i never tried the above referenced stretch. |
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The pronator teres loaded eccentric exercise (where you rotate the weight down to the side with weight on top of the dumbbell; it's in the dodgy elbows guide) is the only thing that has helped me. The flexbar and reverse wrist curls didn't seem to target the right spot. |
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+1 to using an Armaid. It definitely can seem like a gimmick but consistent self-massage has made a world of difference for me. |
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I battled nasty golfers elbow for 2 1/2 years and it seems like I've finally eradicated it. I tried just taking time off, no dice. I started with the dodgy elbow protocol, which definitely helped, but whenever I started really pushing my climbing again, it would flair up. I bough a Rolflex, which seemed to help, but didn't eliminate the problem. I started rolling my shoulders/pecs/biceps/triceps/lats regularly with a tennis ball and doing the stretches prescribed in the "upstream solution" section here, as well as working more rest into my schedule (generally limiting my climbing to 3 days a week, but if i do more, or taking a 4+ day break every 2 weeks if i'm climbing more than 3 days a week). I'm sure it's different for everyone, but my elbow pain is totally gone. I've been pushing harder than ever, including on the Moonboard, which would have made my elbow just explode a couple years ago, and haven't even had a flair up. Unfortunately, this is not the easy answer and involves a fair commitment of time for all the PT (though continual maintenance takes way less time than getting over the hump initially) and changes to how I climbed. Oh, and I almost forgot: don't skip the warmup before climbing! |