Cure for tennis elbow!?!

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skitch

Gym climber
Bend Or
Topic Author's Original Post - Jul 29, 2016 - 07:06am PT
Too bad I have tennis elbow...any yoga cures for that???

Here's a yoga stretch that helped The Tom Randall with "golfers" elbow:
https://tomrandallclimbing.wordpress.com/2012/11/23/golfers-elbow-a-possible-solution/
overwatch

climber
Arizona
Jul 29, 2016 - 08:08am PT
stop playing tennis and golf? ^^^^^^^^ that yoga stretch at least it's something new. Have you tried it?
nita

Social climber
chica de chico, I don't claim to be a daisy.
Jul 29, 2016 - 08:29am PT
*
Some ideas here..

http://www.supertopo.com/climbers-forum/2665863/Do-braces-actually-help-bad-elbows-climbers-tennis-elbow
zBrown

Ice climber
Jul 29, 2016 - 08:55am PT
I had good success with glucosamine one time and one time only for a sore elbow. It worked quickly.

Trying it again sometime later seemed to produce no effect.

skitch

Gym climber
Bend Or
Topic Author's Reply - Jul 29, 2016 - 08:59am PT
Whoops, I meant that the link is a possible cure for golfers elbow, I have "tennis" elbow...but that stretch worked for Tom Randsl, who is one of the top all-around climbers.
SC seagoat

Trad climber
Santa Cruz, Moab, A sailboat, or some time zone
Jul 29, 2016 - 09:00am PT
I ended up with two (painful) shots of cortisone. But it did the trick. No problems for over 5 years now. When it was "bad" I would have gladly cut it off with a machete.

Susan
10b4me

Mountain climber
Retired
Jul 29, 2016 - 09:00am PT
Have you tried that K tape. I haven't, but curious if anyone here has.
skitch

Gym climber
Bend Or
Topic Author's Reply - Jul 29, 2016 - 09:05am PT
Supposedly Donini's wife had success with K-tape, but of course most people think it's BS/pseudoscience. I wrapped my forearm with skotch tape for now which is helping.
NTR

Sport climber
Sonora
Jul 29, 2016 - 09:06am PT
This works amazingly. https://www.youtube.com/watch?v=GZG_9O_mAgM
Jan

Mountain climber
Colorado & Nepal
Jul 29, 2016 - 09:17am PT
I second the suggestion of cortisone for immediate relief (just had an injection in my hip a couple of days ago).

For a longer term solution, you might try prolotherapy which brokedownclimber has had good luck with. It works by repairing overstretched ligaments and tendons. See http://www.tomravinmd.com/

Another interesting and non invasive method involves using your own stem cells. Pricey but might be covered by your insurance. http://www.regenexx.com/the-regenexx-procedures/
squishy

Mountain climber
Jul 29, 2016 - 09:19am PT
Some people may not like to hear this, but the best thing I have found for my elbow pain is this. Works within 20 minutes and last about 8, you don't need much at all, just rub it on...
http://dixieelixirs.com/product/synergy-relief-balm/
overwatch

climber
Arizona
Jul 29, 2016 - 09:20am PT
interesting stuff NTR
adrian korosec

climber
Tucson
Jul 29, 2016 - 09:37am PT
there is only one real cure:

stop doing whatever it was that caused it in the first place....for about 4 months if possible. if that's not possible, try those other voodoo magic "cures"
MarkWestman

Trad climber
Talkeetna, Alaska
Jul 29, 2016 - 09:38am PT

I had it in both elbows 6 years ago. I tried everything to no avail, then I got tipped off to this:

http://drjuliansaunders.com/dodgy-elbows/


It took some time and dedication (e.g. Consistency) but it got rid of it for me. I had a few flareups and restarting the program as maintenance immediately headed it off.
I have been free of it for 6 years now.

I know some who tried it and it didn't work, but more who tried it experienced success.

For the pronator exercise, I use a cast iron skillet.

Good luck-
MarkWestman

Trad climber
Talkeetna, Alaska
Jul 29, 2016 - 09:39am PT
Also- it works for both golfers and tennis elbow- just reverse the exercises.
Cragar

climber
MSLA - MT
Jul 29, 2016 - 10:50am PT
Reverse curls have always worked for me. Effective, easy and hella cheap!
nita

Social climber
chica de chico, I don't claim to be a daisy.
Jul 29, 2016 - 11:01am PT
*

Supposedly Donini's wife had success with K-tape, but of course most people think it's BS/pseudoscience.

I use K.T. tape for my ankle, it stabilizes my ankle without cutting off circulation..
For my needs, it enables me to hike and participate in sports.. it's the bomb..
https://www.youtube.com/watch?v=-ySkXxXCYbg
Curt

climber
Gold Canyon, AZ
Jul 29, 2016 - 11:13am PT
Reverse curls have always worked for me. Effective, easy and hella cheap!

That, pushups or just about anything that works the antagonistic muscles may help. After having a pretty bad flare-up of tennis elbow last fall, I used this and personally think it's great. It took a few months, but I no longer have any pain in that elbow.

https://www.youtube.com/watch?v=gsKGbqA9aNo

Curt


skitch

Gym climber
Bend Or
Topic Author's Reply - Jul 29, 2016 - 11:22am PT
Mark, I did those last night and now my elbow hurts more than ever, is that good or bad? I think it may be tendinitis instead of tendonosis.
MarkWestman

Trad climber
Talkeetna, Alaska
Jul 29, 2016 - 11:33am PT
Mark, I did those last night and now my elbow hurts more than ever, is that good or bad? I think it may be tendinitis instead of tendonosis.

Mine was definitely tendonosis- by the time I discovered Saunders program I had been suffering with it for over 6 months and the last three of which I had basically stopped climbing (which did not help).

I do recall that the idea is to find the elbow angle that makes the exercise hurt the *most*; obvious that sounds odd, but I did that and it worked eventually. I was even able to resume climbing while still affected by it (but I avoided bouldering, especially gym bouldering). I do recall being sore from it- I used a lot of ice massage in conjunction with the program.

My understanding also is that if it's tendonosis, then ibuprofen or other anti-inflammatory drugs are contraindicated because inflammation is not the issue.

I did three sets of 15 reps, twice daily, for both exercises. Make sure you don't flex the muscle while returning the dumbbell or the skillet back to the starting position, it's important to only load the pronator and flexor eccentrically.

How long have you had it?

When it appeared in my other elbow, I started the exercises immediately and it went away fairly fast. The chronic elbow however took 4-5 months.
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