The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 8 of 8
  1. #1
    Senior Member
    Join Date
    Feb 2002
    Location
    calgary, canada
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    400

    Need routine for medial epicondylitis, aka golfers elbow

    Hi everyone,

    I got some big issues with golfer's elbow. I need a decently well rounded routine to eliminate the need of these flexors, if possible? Even if it's a very simply routine, that's ok cause I just want this to heal and maintain decent muscle. I think as long as I stay away from pulling exercises I should be ok... I think.

    Anyone have this problem before? What exercises did you use to avoid aggrevating this condition?

    Any tips advice? greatly appreciated
    my goals: gain weight and muscle mass

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  3. #2
    Wannabebig Member
    Join Date
    May 2010
    Location
    Philadelphia, PA
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    75
    I've only ever had elbow pain (in the tendons going from the joint to the upper arms muscles) from heavy curls. Nothing else seems to bother them.

  4. #3
    Senior Member seK's Avatar
    Join Date
    Aug 2003
    Posts
    1,457
    What kind of timeline has your doctor given you on recovery?

  5. #4
    Senior Member
    Join Date
    Feb 2002
    Location
    calgary, canada
    Posts
    400
    How can I maintain my muscle just cycling? You mean riding a bike?

    I havnt seen a doctor yet. But my physio guy said to message it and gave me some stretches, no timeline though.
    my goals: gain weight and muscle mass

  6. #5
    Wannabebig Member
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    Mar 2010
    Location
    san diego
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    29
    I get this all the time from overuse with kettlebells. The thing that helps the most for me is massage. I just use the opposite hand and dig really deep on all of the forearm muscles.

  7. #6
    Senior Member
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    Sep 2009
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    213
    ...................
    Last edited by r2473; 01-21-2011 at 11:16 AM.

  8. #7
    Senior Member Allen Cress's Avatar
    Join Date
    Dec 2009
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    1,156
    Quote Originally Posted by someoneunlikeyo View Post
    Hi everyone,

    I got some big issues with golfer's elbow. I need a decently well rounded routine to eliminate the need of these flexors, if possible? Even if it's a very simply routine, that's ok cause I just want this to heal and maintain decent muscle. I think as long as I stay away from pulling exercises I should be ok... I think.

    Anyone have this problem before? What exercises did you use to avoid aggrevating this condition?

    Any tips advice? greatly appreciated
    Since different planes of motion will effect everyone differently just listen to your body and if an exercises causes pain on the injured area then do not do it to allow healing. Also use straps on any pulling exercises so you can release tension in the forearms which is a huge factor when it comes to golfer or tennis elbow.

    On of the best things to do to speed up recovery is to have Active release therapy done as well as deep tissue massage. Make sure the therapist also hits the brachialis and shoulder so there is no referral. Ice after workouts as well and stretch the forearms everyday. Yopu do not want this to become chronic.

  9. #8
    Senior Member
    Join Date
    Feb 2002
    Location
    calgary, canada
    Posts
    400
    Thanks everyone.

    I'm gonna get a good ART therapist, I've heard it works great for this injury. Also stretch really good as many times throughout day. Heat before before exercise and ice after for 10 minutes. I have braces for the forearms during workouts. Also getting prolotherapy done every month in elbows and SI joints.

    Thanks again for all the advice and tips.
    my goals: gain weight and muscle mass

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