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  1. #1
    Registered User kyle38's Avatar
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    Frustrated with inner elbow pain

    I am asking for help here out of frustration. I have been getting mild inner elbow pain in both arms when doing heavy dumbell incline press.

    Since I was in my mid 20s I've benched 110 to 115's for 10-12 reps without issue. Now at 38 I'll start getting pain in my inner elbow when putting preassure on my palm and ring fingers.

    When this happens, I've been dropping weight, between 90-100lbs, and 2 to 3 weeks later I feel fine again and start to move back up. After moving back up in about 7 or 8 lift days the pain comes back.

    Not sure what to do at this point. I know the tendons take longer to heal as one gets older, should I stay at lower weights and mix in a heavy lift day from time to time?

    As far as form with the weight, I don't have any issues. I am able to do slow descents and touch the ends of the dumbells to my shoulder and don't have any issue setting the weight myself. I usually do a hammer cheat curl to bring the weight to my should. i never kick the weight up with my leg. I've seen guys get bad cases of tennis elbow doing that. I also bring the weight back down to rest on my legs and set it back on the floor. I never drop the weight.

    I am also between 240-250lbs, so the weight isn't outrageous for my size.
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    Originally Posted by kyle38 View Post
    I am asking for help here out of frustration. I have been getting mild inner elbow pain in both arms when doing heavy dumbell incline press.

    Since I was in my mid 20s I've benched 110 to 115's for 10-12 reps without issue. Now at 38 I'll start getting pain in my inner elbow when putting preassure on my palm and ring fingers.

    When this happens, I've been dropping weight, between 90-100lbs, and 2 to 3 weeks later I feel fine again and start to move back up. After moving back up in about 7 or 8 lift days the pain comes back.

    Not sure what to do at this point. I know the tendons take longer to heal as one gets older, should I stay at lower weights and mix in a heavy lift day from time to time?

    As far as form with the weight, I don't have any issues. I am able to do slow descents and touch the ends of the dumbells to my shoulder and don't have any issue setting the weight myself. I usually do a hammer cheat curl to bring the weight to my should. i never kick the weight up with my leg. I've seen guys get bad cases of tennis elbow doing that. I also bring the weight back down to rest on my legs and set it back on the floor. I never drop the weight.

    I am also between 240-250lbs, so the weight isn't outrageous for my size.
    It’s a form of tendinosis (long term tendon inflammation 2/2 repetitive strain). Also called golfer’s elbow.

    Research it. Can be fixed by adhering to a stringent physical therapy schedule. Always ice for 20-minutes at the end of the day, and never work it or stretch it within 1-hour after stretching. Take Aleve daily: 2 in AM, 1 pm (assuming renal function is normal).

    I’d start with time off. Again. And go from scratch very slow. GL
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    Originally Posted by Hypernation View Post
    It’s a form of tendinosis (long term tendon inflammation 2/2 repetitive strain). Also called golfer’s elbow.

    Research it. Can be fixed by adhering to a stringent physical therapy schedule. Always ice for 20-minutes at the end of the day, and never work it or stretch it within 1-hour after stretching. Take Aleve daily: 2 in AM, 1 pm (assuming renal function is normal).

    I’d start with time off. Again. And go from scratch very slow. GL
    I have a similar issue and have had to force myself to give my body a break because I'm down with laryngitis and bronchitis. My elbows are still hurting. I bought some elbow support braces last week but I haven't lifted in a week. Want to but too sick.

    Try taking a really good turmeric/Curcuminoid, OP. It has helped me with rotator cuff and intercostal issues.
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    I have had the issue lately and I have found that I can still do machine work without irritating it. Using an open palm instead of squeezing the bar, puts less pressure on the elbow for me.
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    Originally Posted by kyle38 View Post
    As far as form with the weight, I don't have any issues.
    If you have any issue with form, it's probably too much extension at the wrist. Watch for that the next time you db press.
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    I cannot do any dumbbell lifts which involve wrist rotation without my elbows flaring up.

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    Your pain has nothing to do with incline presses, and the fact that you identified that as a trigger is actually odd. Do you do low bar squats, weighted pull-ups, skull crushers (or similar)?

    Is the pain both evenly?
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  8. #8
    Registered User kyle38's Avatar
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    Originally Posted by drudixon View Post
    Your pain has nothing to do with incline presses, and the fact that you identified that as a trigger is actually odd. Do you do low bar squats, weighted pull-ups, skull crushers (or similar)?

    Is the pain both evenly?
    I'm not sure what a low bar squat is and I do not do any pull ups. I don't isolate secondary muscle groups by themselves, so no skull crushers.

    My work out routine is as follows weights 1 dumbell:

    Day 1
    Warm up
    20 mins jump rope
    20 mins steps with an 80lb pack

    4 sets incline (110, 105, 95, 90)
    4 sets high incline (90, 85, 80, 80)
    3 each arm, Standing military front keeping one hand free to spot (90, 80, 65)
    3 sitting overhead press (75, 60,60)
    2 sets bent over rows(60-50)


    Day 2
    Same warm up

    Dumbell deadlifts 6 to 7 at 400lbs total

    Calf raises 375lbs total 1 set

    Weighted step ups 50lbs 3 ft stool 3 sets each leg

    Day 3 rest
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    Registered User kyle38's Avatar
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    Originally Posted by KidFreeze View Post
    I had a really bad case, same spot, months ago. Right now it's completely gone. I never stopped working out, I think that's a bad idea. For "tennis elbow" rehabbing is needed, NOT rest. Here a few videos I found that helpe
    Also tennis elbow comes from your form, you may think your form is good, I did, but take a closer look at it, I guarantee you will have to adjust something, even it's a slight tweak. Is your wrists bent doing curls? Is the bar during bench pressing at a strange spot in your palms? etc.... Even racking the dumbbells, the wrist can be at a strange angle. Tennis elbow doesn't happen over night, it's a long period of doing something incorrectly, then flares.







    It's hard to tell if I have a bend at my wrist. I am very double jointed at the wrist and elbow. I can lay my thumb flat against my forearm without much effort.
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    I had a bad case of golfer's elbow from weighted pullups and got the green theraband flexbar to do some PT at home (the blue one was too stiff). It seemed to help and don't really have any issues with elbow pain anymore.
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  11. #11
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    stop guessing and go see a doctor
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    Originally Posted by Jax05 View Post
    stop guessing and go see a doctor
    Funny, that's what I came on to do. The doc had refered me out, which I hadn't taken advantage of until today. It is mild bursitis and general inflammation caused by over extending my elbows during lifting.

    Both elbows point inward when I fully extend my arm out, which is putting too much preassure at the tip of the elbow. The brusa was slightly sore when he pushed on it. Golfers elbow or tennis elbow pain should not go away in a couple days when adjusting weight down, but mine does. Although he warned it turn in to a tendon injury given enough time.

    The fix is changing my form to make sure I maintain a slight bend at the elbow when lifting. So I'll have to adjust down for now and get that to be 2nd nature, before moving back up.
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    Originally Posted by kyle38 View Post
    Funny, that's what I came on to do. The doc had refered me out, which I hadn't taken advantage of until today. It is mild bursitis and general inflammation caused by over extending my elbows during lifting.

    Both elbows point inward when I fully extend my arm out, which is putting too much preassure at the tip of the elbow. The brusa was slightly sore when he pushed on it. Golfers elbow or tennis elbow pain should not go away in a couple days when adjusting weight down, but mine does. Although he warned it turn in to a tendon injury given enough time.

    The fix is changing my form to make sure I maintain a slight bend at the elbow when lifting. So I'll have to adjust down for now and get that to be 2nd nature, before moving back up.
    Got home and of course I took what the physical therapist said and then put 250 (125×2) up on incline. 3 reps, kept the elbows slightly bent and no issues.

    Probably dumb but I hate going backwards. Warmed up with 95s for 17reps first.

    I hate to admit I've been using bad form all this time but that appears to be the issue.
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    Originally Posted by kyle38 View Post

    The fix is changing my form to make sure I maintain a slight bend at the elbow when lifting. So I'll have to adjust down for now and get that to be 2nd nature, before moving back up.
    It will also help save your shoulder down the road
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    Originally Posted by kyle38 View Post
    I am asking for help here out of frustration. I have been getting mild inner elbow pain in both arms when doing heavy dumbell incline press.

    Since I was in my mid 20s I've benched 110 to 115's for 10-12 reps without issue. Now at 38 I'll start getting pain in my inner elbow when putting preassure on my palm and ring fingers.

    When this happens, I've been dropping weight, between 90-100lbs, and 2 to 3 weeks later I feel fine again and start to move back up. After moving back up in about 7 or 8 lift days the pain comes back.

    Not sure what to do at this point. I know the tendons take longer to heal as one gets older, should I stay at lower weights and mix in a heavy lift day from time to time?

    As far as form with the weight, I don't have any issues. I am able to do slow descents and touch the ends of the dumbells to my shoulder and don't have any issue setting the weight myself. I usually do a hammer cheat curl to bring the weight to my should. i never kick the weight up with my leg. I've seen guys get bad cases of tennis elbow doing that. I also bring the weight back down to rest on my legs and set it back on the floor. I never drop the weight.

    I am also between 240-250lbs, so the weight isn't outrageous for my size.
    I had a very similar issue in my right elbow earlier in 2019. I just flat out was lifting way too heavy on bicep exercises. I dropped the weight to something more manageable and increase the reps to failure. Eventually my elbow did heal but it took months.
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    Registered User kyle38's Avatar
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    Originally Posted by jdesey View Post
    I had a very similar issue in my right elbow earlier in 2019. I just flat out was lifting way too heavy on bicep exercises. I dropped the weight to something more manageable and increase the reps to failure. Eventually my elbow did heal but it took months.
    If you look at my picture that bump on my elbow is bursitis. It's been better since I switched up my form. The inflammation is gone. I actually did concentration curls today with 65lbs dumbell and feel fine. But skullcrushers still irritate the brusa so I'm not doing them.

    I should post a picture of my arm fully extended. I'm hypermobile to the point it looks broken at the elbow when fully extended.
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