Cure for tennis elbow!?!

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Bad Climber

Trad climber

The Lawless Border Regions

Jul 29, 2016 - 11:41am PT

I'm a believer in Armaid, too. Great treatment device. Good for general de-pumping, too.

BAd

SC seagoat

Trad climber

Santa Cruz, Moab, A sailboat, or some time zone

Jul 29, 2016 - 11:58am PT

Lateral epicondylitis

Susan

skitch

Gym climber

Bend Or

Topic Author's Reply - Jul 29, 2016 - 12:01pm PT

Mark: I've had it for a month now, started after a heavy boulderering sesh, and I had not been climbing for a few weeks before that. So I haven't been climbing for a month now! I have only been mtn biking which I can do without pain, but my elbow typically feels worse afterwards. Last night I decided that my elbow wasn't hurting too much so I grabbed my bmx bike and after a few bunny hops I felt like a knife was shoved into my lateral epicondyle, I stupidly looked up sanders article and started torturing myself with s cast iron pan. Now I can't take a pen cap off without extreme pain.

SC seagoat

Trad climber

Santa Cruz, Moab, A sailboat, or some time zone

Jul 29, 2016 - 12:06pm PT

^^^^. I know the feeling. When mine was at its worst I had to avoid sharp objects or I would have cut my arm off. Good luck! I still advocate cortisone, even though I nearly passed out from the pain of injection.

Susan

Caveman

climber

Cumberland Plateau

Jul 29, 2016 - 12:10pm PT

I had lateral epicondylitis years ago. Tried climbing through the pain. I progressively got worse. I heard of transverse taping. Tried it and found I could climb without further damage and actually start to heal.
I think this is basically the same as kinetic taping? It was all about restricting muscle movement by about 5%. If you did not tape correctly you could do more harm than good.

MarkWestman

Trad climber

Talkeetna, Alaska

Jul 29, 2016 - 12:36pm PT

Sorry to hear that. If it's actually inflamed I would probably hit the IBU and ice for a bit and let it calm down before doing snything else. It sounds as though the biking is not making it happy also.
Mine was medial ep (golfers); I do recall riding my bike made it hurt as well. Mine got so bad that basic household chores got to be a major pain- like grabbing a load of laundry out of the dryer.
What actually set mine off wasn't climbing, I was working construction and spent every day for three weeks up on a ladder with a 20 pound belt sander over my head l, sanding old paint off columns on a house we were remodeling.

G_Gnome

Trad climber

Cali

Jul 29, 2016 - 02:05pm PT

I have always had good luck curing medial problems with the rotated weight exercises but I could never cure the outside elbow problems. I can get it to quiet down for a while but the tendinosis always comes back.

darkmagus

Mountain climber

San Diego, CA

Jul 29, 2016 - 02:08pm PT

Tennis Lessons are the cure 8-)

blahblah

Gym climber

Boulder

Jul 29, 2016 - 02:10pm PT

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

I used the exercise in the above quote (by Curt)--anecdotal and all that, but it seemed effective.

Kalimon

Social climber

Ridgway, CO

Jul 29, 2016 - 05:47pm PT

Time heals all wounds, but you must allow the process to take place.

Tennis elbow is junior league compared to the pain of carpal tunnel, both of which I have suffered and recovered from without surgery and while continuing to do the work that caused the conditions.

zBrown

Ice climber

Jul 30, 2016 - 07:54am PT

And nothing compares with tunnel vision which is your reward for not getting your cataracts fixed. OK- I'm on the schedule now and legally blind in my right eye (did not see that coming).

One experience with cortison. A very holiswtically inclined doc tried all kinds of thing, then said you sometimes one shot of this stuff works in cases like this.

It did. Never had the pain, nor cortisone again.

snagglepuss

Mountain climber

Jul 30, 2016 - 08:21am PT

do push-ups ... or anything to work your tris.
All the other stuff is crap. You're in this situation because your bis are stronger than your tris.

zBrown

Ice climber

Jul 30, 2016 - 08:42am PT

^Which surely requires that we ask, what about the quads? Mine are stronger that the bi's an tri's combined.

snagglepuss

Mountain climber

Jul 30, 2016 - 12:40pm PT

Z - If your Quads are disproportionately stronger than your HAMs then you'll have problems. I'm talking about opposing muscle groups here. I really gave up giving people advice a long time ago because they don't take it - EVER. I don't know why I lapsed here. Carry on ...

skitch

Gym climber

Bend Or

Topic Author's Reply - Jul 30, 2016 - 01:53pm PT

Mark: yesterday I ended up taking 4 Aleve, then doing the "floss" hang a few times, I also wrapped my elbow with an ace a few difference times, I woke up with a lot less pain this morning. Good thing because we went to Tahoe to ride...which went well.

Ksolem

Trad climber

Monrovia, California

Jul 30, 2016 - 05:25pm PT

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

If the pronation works for you check this out.

I've had the elbow pain start up a little from time to time. Never serious though. For me the pronation works, now I'll use this set up once every so often just for general elbow health. I go both ways (so to speak), pronate and supinate.

Cool-equipment-you-can-make-yourself/

zBrown

Ice climber

Jul 30, 2016 - 07:51pm PT

It's all in fun, right? But seriously, shouldn't the HAMS more appropriatiely be called the pents?

Uno, dos, one two three quatro!

Z - If your Quads are disproportionately stronger than your HAMs then you'll have problems.

In real seriousness there certainly must be multiple origins of this type of pain and there are some things mentioned here that I've never heard of.

Snagglepuss, I certainly agree that muscle imbalance can be a big factor. It can even impact things like Achilles tendonitis, which I was able to get through by using the appropriate set of exercises.