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  1. #1
    Registered User marcknuckle's Avatar
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    Pain somewhere deep on inside of forearm by elbow

    Hi all.

    I started to have pain after doing a heavy boxing session on the heavy bag a number of months back. I guess i must have slipped a bit when throwing one or more punches. Also, I'd had a very similar pain a few years before but that went on its own after having spinal surgery laid me off most things for 3 months.

    So, i get the pain when doing any biceps exercise and also chin ups due to it using biceps.

    I can reproduce the pain by having my palm facing up, my arm bent at the elbow creating a right angle and resisting my other arm pushing it down.

    It's hard to tell exactly where it is and if it's muscle, tendon or ligament as i can't quite press deep enough into the area to feel any sore spot.

    Again, if my palm is facing up, on the inside of the forearm, close to the elbow is roughly where i feel it when i reproduce the pain but it doesn't hurt continuously.

    Any thoughts what it is and any ideas how to get it to heal without having long periods of rest? I've recently had two weeks off any weights and it didn't help. Overall it's been there a couple of months but I've just lightened up the exercises as opposed to stopping all together until i had that 2 weeks off.

    Cheers, Marc
    Bench press - 365 lbs
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  2. #2
    Registered User marcknuckle's Avatar
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    Any help with this guy's?
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  3. #3
    Registered User bigcat3655's Avatar
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    If you had similar pain that went away with spine surgery, and my fairly recent history, could be the ulnar nerve. Mine detached and I had surgery for it 2 years ago. Are your pinky finger and the outside half of your ring finger numb or tingly?
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  4. #4
    Registered User marcknuckle's Avatar
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    Originally Posted by bigcat3655 View Post
    If you had similar pain that went away with spine surgery, and my fairly recent history, could be the ulnar nerve. Mine detached and I had surgery for it 2 years ago. Are your pinky finger and the outside half of your ring finger numb or tingly?
    Hi sorry but you misunderstand. The relevance of the spinal surgery helping is simply because i had 3 months off from doing anything so i didn't aggregate it. Not that the surgery itself helped.
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  5. #5
    Registered User bigcat3655's Avatar
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    Question still stands about the numbness. If not it's probably tennis elbow
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  6. #6
    Registered User marcknuckle's Avatar
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    Originally Posted by bigcat3655 View Post
    Question still stands about the numbness. If not it's probably tennis elbow
    Cheers. No, no numbness.
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  7. #7
    Registered User marcknuckle's Avatar
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    I've looked into treatment for tennis elbow. It does seem to sound like maybe golfers elbow (similar to tennis elbow) but it isn't by the funny bone. It's more central, on the inside of the elbow and feels deep inside.
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  8. #8
    Registered User marcknuckle's Avatar
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    Any further help guys?
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    Registered User sowilson's Avatar
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    Go see an Orthopedic Surgeon - or do what you're doing now and guess or ask other uninformed people what their opinion is.
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    Registered User marcknuckle's Avatar
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    Originally Posted by sowilson View Post
    Go see an Orthopedic Surgeon - or do what you're doing now and guess or ask other uninformed people what their opinion is.
    No worries, thanks for the help, appreciate it.

    I did think i was posting in the Injury subsection of a bodybuilding forum. Guess that's wrong then?
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    Registered User Garage Rat's Avatar
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    Here you will be getting speculation from people that are not medical professionals and may have not had the same exact issue if they did.
    Seeing a doctor,physical therapist or chiropractor is your best bet even if it's just an online consultation.

    Me just speculating it sounds like tendonitis of some kind.
    Rest and ice/heat therapy is one thing that may help especially the rest and letting it heal.
    Most things will heal on their own eventually it just takes time.
    Self massage might help with getting blood in the area and reducing inflammation.
    If you have a hand held massage device or even a TENS unit that could help also.
    Good luck.
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  12. #12
    Registered User marcknuckle's Avatar
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    Originally Posted by Garage Rat View Post
    Here you will be getting speculation from people that are not medical professionals and may have not had the same exact issue if they did.
    Seeing a doctor,physical therapist or chiropractor is your best bet even if it's just an online consultation.

    Me just speculating it sounds like tendonitis of some kind.
    Rest and ice/heat therapy is one thing that may help especially the rest and letting it heal.
    Most things will heal on their own eventually it just takes time.
    Self massage might help with getting blood in the area and reducing inflammation.
    If you have a hand held massage device or even a TENS unit that could help also.
    Good luck.
    Cheers mate, that's good advice. I realize the benefit of getting professional opinion on it but don't have the money for private care to look at it and don't really want to use the doctors time at the minute with all that's going on.

    With this being the injury forum i thought it best to start here with like minded people who may have had similar issues.

    I'll try the self massage as i think that could help too.

    Appreciate the help.
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  13. #13
    Registered User Noreezta's Avatar
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    Originally Posted by marcknuckle View Post
    Cheers mate, that's good advice. I realize the benefit of getting professional opinion on it but don't have the money for private care to look at it and don't really want to use the doctors time at the minute with all that's going on.

    With this being the injury forum i thought it best to start here with like minded people who may have had similar issues.

    I'll try the self massage as i think that could help too.

    Appreciate the help.
    I have a similar issue. I injured my elbow 20 years ago and I aggravate it time to time from lifting. The pain and swelling is the same as tennis elbow (tendinitis). I'm looking for a good elbow sleeve to give it stability.

    I agree with one comment above. Give it ice. Rest a day or 2. Lift, but monitor your limitations. Seems the best we can do aside from surgery is just manage it.
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  14. #14
    Registered User zerchanddestroy's Avatar
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    Hey man, I'm a lot earlier in my lifting career than you, and a lot weaker judging from the lifts you've got listed, but I have had a bunch of different types of tendonitis from overtraining (quad, bicep, tricep, forearm) and I've fixed all of them with the same general method, so I'll just outline that for you here, hope it helps:

    Presuming what you have is tendonitis, what I generally do first is just look for various stretches until I find one that hits the painful area directly. You'll know when this happens because you'll feel the stretch exactly where the pain is, and the pain itself will usually feel relieved after the stretch. You'll want to stretch the area every few hours during the day, and massage it as has already been suggested. Stretches help the tendon heal in a way that's stronger against re-injury. This stage is really important because finding a stretch that helps the area usually also tells you what the problem is, which helps with the next step in the process. Also I've never bothered with icing personally, because cold gets blood away from the injury and that's the last thing you want for recovery, (excluding circumstances where here's active bleeding under the skin).

    After you've found a stretch that gives your tendon some relief, you want to try to investigate what exercise caused the tendinitis in the first place; personally I think about what I changed in my training; usually it's either an increase in volume, or the introduction of a new exercise, the added workload meaning my tendon couldn't cope and got injured. In the case of my own forearm pain what was causing my tendinitis was actually a form issue on chin ups: I got into the habit of both curling my wrists at the top of reps, and also letting my grip get really loose so that I was chinning with just my fingertips on the bar: both of these things put a lot of load into my forearm tendons and caused pain. As a disclaimer, bicep tendinitis can feel like forearm pain; the bicep inserts on both sides of the elbow and if you're getting pain when you resist a supinated hand then that also indicates that it's the inner bicep tendon, as I believe the function of that head of the bicep is partly to supinate the hand. You might have re-awoken an old bicep tendon injury on the heavy bag because the bicep is pretty heavily involved in hooks and uppercuts.

    The second part of treatment you can do after you're relatively sure what caused the problem. The injured tendon needs both blood and a small training stimulus so that it heals strong and isn't prone to being re-injured. What I have found a lot of success with is actually using either the exercise that triggered the pain in the first place (modified if issues with form were causing the tendinitis in the first place), or as in this case because you didn't do it lifting, an exercise which at least loads the tendon in question(curl for biceps for example): what I do is radically reduce the weight, and then do what's called the Bill Starr Protocol with that exercise; look it up but it basically entails high reps every day, not pushing through pain but getting more blood into the the area and working the tendons under light load. There's a bunch of online resources on the specifics of the method but my account doesn't have enough posts for me to link stuff so just google "bill starr rehab protocol". I've found that that method is great for fixing tendinitis, it's ultimately a great road to follow for getting yourself from rehab exercises to working sets again.

    No idea if any of this is useful but I've has success with it and hope you do too, best of luck.
    Last edited by zerchanddestroy; 05-29-2020 at 09:56 AM.
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  15. #15
    Registered User marcknuckle's Avatar
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    Cheers guys, appreciate the help and advice.

    Firstly, thanks for the compliments. Admittedly it's been a while since those lifts and with having spinal surgery 2 years back, i won't be doing them again.

    It was the heavy bag with heavy punching that preceded it and i guess i must have hit it wrong and maybe glanced off causing the hand to push far backwards.

    I agree there is a chance it is more lower bicep, it's just so hard to actually know exactly where it is as it's too deep to press into to search for a tender spot.

    I'll try those recommendations, great help, admittedly I'll try anything at the minute to sort it.

    Thanks again.
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    Deadlift - 540 lbs
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  16. #16
    Registered User zerchanddestroy's Avatar
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    Haha, well they're damn good lifts even as lifetime goals, if I could even bench 315 I'd be pretty happy. Also no worries, there's nothing more annoying than an injury which doesn't get better with rest; I felt pretty helpless when it first happened to me, was probably out for like two months before I figured out what to do. Let us know how things go with your own recovery. Oh and for figuring out where the injury is I also look at anatomy diagrams on google images sometimes, occasionally I'll see a structure which is exactly the same shape as where my pain is, and that can give me a general idea about where to start.
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