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  1. #1
    Registered User asrl78's Avatar
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    Arm pain, what could it be?

    I'm 43 and have just started back at the gym now they have finally opened in the UK. I did a workout three days ago after nearly six months out of the gym using weights that felt like I'd done some work, but didn't wipe me out. I don't lift heavy because I have very poor gym strength (which is why I want to start a regular training routine).

    My routine consisted of squats (3x10), bench press (3x10), assisted chin-ups (3xAMRAP), seated dumbell overhead press (3x10), 3x seated machine row (3x10) and lying machine leg curl (3x10). I got the usual DOMS which I always get if I start a new exercise regime especially after a long layoff, and that has nearly gone now, but I am left with a sharp pain on what feels like a tendon between my elbow and my tricep on my right arm. I don't feel it at rest but it hurts if I press it gently, and if I do a bicep curl movement it hurts at the very top of the movement. There is no pain within the elbow joint itself. I didn't notice any twinge or pain during my workout. What could have caused this? I was planning to do another workout today but I'm thinking it best to give my right arm a rest to avoid aggravating it further.
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  2. #2
    Crawling back under rock OldFartTom's Avatar
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    Pain on inside of elbow.. if you hold hand/palm facing towards you, is it worse on the thumb side or the little finger side?
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  3. #3
    Registered User asrl78's Avatar
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    Definitely on the thumb side.
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    Crawling back under rock OldFartTom's Avatar
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    I am *not* medically qualified in any way, what I'm saying could be totally wrong. If it doesn't get better soon or is really bad now, see your doctor

    That's "tennis" elbow probably from the chin ups? Pain inside elbow when restarting chin ups and pull ups is common
    https://orthoinfo.aaos.org/en/diseas...-epicondylitis
    As well as the obvious stuff like rest (no pull-ups etc etc or rows etc for 1week and ice the area) and gradual reintroduction of the offending exercise over a few weeks, there are some wrist stretches to do in that link also

    Good luck
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  5. #5
    In Witness Protection mtpockets's Avatar
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    Depending on what you have there are some good exercises on youtube you can employ.




    I have had many bouts of tendonitis over the years, very bad ones both golfers elbow and Tennis Elbow. What helped me is Neutral grip when possible. Pull ups, chest press, hammer curls etc..... I have also found that Fat bar training has helped somewhat, I use fat grips and and it seems to have lessened my bouts with this. Knock on wood, I haven't had any issues in over 10 years. Prior to that I have had many bouts, one time it took me over a year to get rid of it and had to stop training for almost 4 months to clear it up.

    I am not saying you have tendonitis, I am not a doctor, I am just giving you some tips that helped me through tendonitis bouts over the years. Good Luck and stay safe.
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by OldFartTom View Post
    I am *not* medically qualified in any way
    With elbow problems, not even the medically qualified are very qualified. 😕
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    Registered User asrl78's Avatar
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    Thanks for the responses. The pain is not in the elbow, it was a couple of inches towards the shoulder and has since moved more to the lower tricep. I'm puzzled as to what triggered it. The only new exercise I did was dumbell shoulder presses, so I am wondering if my form was off.
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    i use ice for my pain
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    I’ve had this on full bodies.

    It was the pulling exercises for me. I now don’t go above 8 reps. Usually 4x6 or 3x8 works for me.

    I’d alternate chins and rows every other workout plus don’t go near failure.
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    Registered User Payton1221's Avatar
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    Originally Posted by mtpockets View Post
    What helped me is Neutral grip when possible. Pull ups, chest press, hammer curls etc..... I have also found that Fat bar training has helped somewhat, I use fat grips and and it seems to have lessened my bouts with this.
    These suggestions have given me comfort too. Another thing is to use as little thumb involvement as possible. For your pull-ups or chin-ups, try to do them with just your fingers gripping the bar.

    Of course, you'll probably have to take a break to get healed first.
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