Comments on: The Cure for Golfers Elbow (Medial Epicondylitis) http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/ My humble blog about fitness, health, diet (paleo and zone), CrossFit, PDR self defence, weightlifting, general life musings and occasional jollity. Tue, 07 Feb 2012 15:45:23 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Toddhttp://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/comment-page-1/#comment-12493 Todd Thu, 19 Jan 2012 02:31:22 +0000 http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/#comment-12493 Quick update here folks. I've made some progress both on my elbow feeling better and getting back into the gym. Progress on the elbow has been made by constant stretching of the forearm muscles, eccentric exercises, and alternating heat and ice a few times a day when I get that kind of time (which is not often nor every day I must admit). I have really enjoyed the stretching most following Colin's picture posted up top. I have two bulging discs in my lower back I hurt doing squats about 6 years ago, and today I never feel them because I have worked harder on my core and ALWAYS STRETCH MY HAMSTRINGS!! The last part has been the real key for me as it takes significant pressure off my lower back. When my hammies are tight it drags my lower back into the fight and thus my pain increases sharply. The same applies to the elbow I believe; keep those muscles loose and save the tendon. The most important was how I was working out. First, never let your arm go straight, ever. I was an idiot going big and dropping to full extension. The second is never bend your wrist; keep it straight at all times in the neutral position when possible. The third, and this was really important, was to LOOSEN YOUR GRIP! I've now stopped grabbing everything like someone was trying to take it from me and I've not only had a much more relaxed elbow afterwards but my pump has been as good or better than ever. Forcing the muscles I'm targeting to do all the work without any help from wrists or forearms has been fantastic for my gains and helped my elbow tension as well. Quick update here folks. I’ve made some progress both on my elbow feeling better and getting back into the gym. Progress on the elbow has been made by constant stretching of the forearm muscles, eccentric exercises, and alternating heat and ice a few times a day when I get that kind of time (which is not often nor every day I must admit). I have really enjoyed the stretching most following Colin’s picture posted up top. I have two bulging discs in my lower back I hurt doing squats about 6 years ago, and today I never feel them because I have worked harder on my core and ALWAYS STRETCH MY HAMSTRINGS!! The last part has been the real key for me as it takes significant pressure off my lower back. When my hammies are tight it drags my lower back into the fight and thus my pain increases sharply. The same applies to the elbow I believe; keep those muscles loose and save the tendon.

The most important was how I was working out. First, never let your arm go straight, ever. I was an idiot going big and dropping to full extension. The second is never bend your wrist; keep it straight at all times in the neutral position when possible. The third, and this was really important, was to LOOSEN YOUR GRIP! I’ve now stopped grabbing everything like someone was trying to take it from me and I’ve not only had a much more relaxed elbow afterwards but my pump has been as good or better than ever. Forcing the muscles I’m targeting to do all the work without any help from wrists or forearms has been fantastic for my gains and helped my elbow tension as well.

]]> By: Barthttp://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/comment-page-1/#comment-12492 Bart Wed, 18 Jan 2012 23:54:37 +0000 http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/#comment-12492 I have had ME for 2 years now, 2 cortisone injections, 1st lasted 3mths 2nd approx 9mths at which i thought i was rid of it! Has slowly return to full on pain. I use a elbow stap, ultrasound, NSAIDS etc no joy. I would really like to know how Chris is doing after surgery now as this appears my only option left...are u there Chris I have had ME for 2 years now, 2 cortisone injections, 1st lasted 3mths 2nd approx 9mths at which i thought i was rid of it! Has slowly return to full on pain.
I use a elbow stap, ultrasound, NSAIDS etc no joy.
I would really like to know how Chris is doing after surgery now as this appears my only option left…are u there Chris

]]> By: Larryhttp://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/comment-page-1/#comment-12485 Larry Mon, 16 Jan 2012 18:52:04 +0000 http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/#comment-12485 Well, 2 1/2 months in doing the Tyler Twist (bi-lateral epicondylitis) and the left arm feels 100%. Had a Physical on Dec. 13th and had no intention of getting a cortisone shot in the right elbow, but did. Long story short I had a terrible case of cortisone flare. For a few days it was like my right arm was broken (couldn't move it without a lot of pain). A week after the shot it felt fine. Still doing the rehab eccentric exercise (Tyler Twist) on the right elbow. I might have had a worse tear in the right elbow because I can still feel some loose movement of the tendon when I grasp the elbow and move it up and down. Not a normal feeling, but no pain. I've read where it can take over 100 days to repair the torn tendon with new collagen. This is where the eccentric exercise comes in (in theory anyway). It's suppose to speed up the re-generation / re-modeling of the tendon and encourages collagen renewal. I'm a believer. I just did /do some stretching and a little myofacial type massage with a tennis ball leaning against a wall and the eccentric exercise with the rubber flex bar (which in my mind is the real healer). Well, 2 1/2 months in doing the Tyler Twist (bi-lateral epicondylitis) and the left arm feels 100%. Had a Physical on Dec. 13th and had no intention of getting a cortisone shot in the right elbow, but did.

Long story short I had a terrible case of cortisone flare. For a few days it was like my right arm was broken (couldn’t move it without a lot of pain). A week after the shot it felt fine.

Still doing the rehab eccentric exercise (Tyler Twist) on the right elbow. I might have had a worse tear in the right elbow because I can still feel some loose movement of the tendon when I grasp the elbow and move it up and down. Not a normal feeling, but no pain.

I’ve read where it can take over 100 days to repair the torn tendon with new collagen. This is where the eccentric exercise comes in (in theory anyway).

It’s suppose to speed up the re-generation / re-modeling of the tendon and encourages collagen renewal.

I’m a believer. I just did /do some stretching and a little myofacial type massage with a tennis ball leaning against a wall and the eccentric exercise with the rubber flex bar (which in my mind is the real healer).

]]> By: Toddhttp://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/comment-page-1/#comment-12481 Todd Sun, 15 Jan 2012 11:23:05 +0000 http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/#comment-12481 Well as awesome as this thread is it has me pretty concerned as well. I have ME now, that's pretty obvious, but I'm not exactly sure when I contracted it because there was no memorable incident. I've been hitting the gym hard for 9 - 10 weeks now, after a few years of on-again-mostly-off-again training, but this time was different. I've kept my nutrition on point and been training like a madman to try and get as close to a beach body as possible for an upcoming trip to Hawaii. I'm not sure when it happened but my best guess is that when I got to a point where I felt I could effectively start my back routine with chestups it kicked in. About the same time I started doing decline pushups and kicked up the curls weight and intensity. I'm afraid that I started locking at the elbows during these three moves, as well as really trying to curl at the wrists to help jump-start the motion. I've trained off and on for years and this is something new I've never dealt with, and now I'm kinda worried I may have just lost at least 6 months of activity. I've been extremely athletic and active my whole life. I was a pretty intense ball player in my younger years, perhaps I've got some scar tissue in my elbow that has decided to interfere. I've only noticed this for 2 weeks and after trying to train two days ago shut it down completely for now. I can grip things pain free, and pretty much get through any day to day things without any problem, but it is definitely there when I extend my arm palm down and press down (pronated) on a firm object such as a desk or table. Supinated is much better, just a mild annoyance but full lifting pressure is fine. I would like any feedback on what people suggest because I really found my groove and my motivation to get in shape is at an all time high. I'm closing in on 40 and just don't know if I'll get it back if I can't keep going. Because this is so recent, possibly only coming on slowly over the last two weeks, can I adjust my routine and workouts in a way that will let me continue? Some suggestions given to me are to stay away from pronated grip moves, especially when the elbow is extended away from the body, and to cut back on the length of the move in order to reduce stress on the joint. I'm really disappointed, I was really making strides and had more energy and the most positive attitude in years. Part vent, part asking advice, thanks Colin et al. Well as awesome as this thread is it has me pretty concerned as well. I have ME now, that’s pretty obvious, but I’m not exactly sure when I contracted it because there was no memorable incident. I’ve been hitting the gym hard for 9 – 10 weeks now, after a few years of on-again-mostly-off-again training, but this time was different. I’ve kept my nutrition on point and been training like a madman to try and get as close to a beach body as possible for an upcoming trip to Hawaii. I’m not sure when it happened but my best guess is that when I got to a point where I felt I could effectively start my back routine with chestups it kicked in. About the same time I started doing decline pushups and kicked up the curls weight and intensity. I’m afraid that I started locking at the elbows during these three moves, as well as really trying to curl at the wrists to help jump-start the motion.

I’ve trained off and on for years and this is something new I’ve never dealt with, and now I’m kinda worried I may have just lost at least 6 months of activity. I’ve been extremely athletic and active my whole life. I was a pretty intense ball player in my younger years, perhaps I’ve got some scar tissue in my elbow that has decided to interfere.

I’ve only noticed this for 2 weeks and after trying to train two days ago shut it down completely for now. I can grip things pain free, and pretty much get through any day to day things without any problem, but it is definitely there when I extend my arm palm down and press down (pronated) on a firm object such as a desk or table. Supinated is much better, just a mild annoyance but full lifting pressure is fine.

I would like any feedback on what people suggest because I really found my groove and my motivation to get in shape is at an all time high. I’m closing in on 40 and just don’t know if I’ll get it back if I can’t keep going. Because this is so recent, possibly only coming on slowly over the last two weeks, can I adjust my routine and workouts in a way that will let me continue? Some suggestions given to me are to stay away from pronated grip moves, especially when the elbow is extended away from the body, and to cut back on the length of the move in order to reduce stress on the joint.

I’m really disappointed, I was really making strides and had more energy and the most positive attitude in years. Part vent, part asking advice, thanks Colin et al.

]]> By: Paul Jameshttp://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/comment-page-1/#comment-12465 Paul James Wed, 11 Jan 2012 10:25:21 +0000 http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/#comment-12465 Great blog, having read it I realsied I had the condition, I can only put this down to overdoing it with big compound lifts, specifically hang cleans. I have had the condition for approximately six months in both arms and like the previous post I am having terrible trouble even lifting my kids up. I have gone through the lift through it phase and realised only complete rest will help. down to HIIT on the treadmill now, very boring though. I have just bought the straps so I hope this helps. Down in the dumps at the minute, can't even do arm curls because the pain is unbearable. Will update with a progress report soon. cheers Great blog, having read it I realsied I had the condition, I can only put this down to overdoing it with big compound lifts, specifically hang cleans. I have had the condition for approximately six months in both arms and like the previous post I am having terrible trouble even lifting my kids up. I have gone through the lift through it phase and realised only complete rest will help. down to HIIT on the treadmill now, very boring though. I have just bought the straps so I hope this helps. Down in the dumps at the minute, can’t even do arm curls because the pain is unbearable. Will update with a progress report soon. cheers

]]> By: LYNhttp://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/comment-page-1/#comment-12446 LYN Thu, 05 Jan 2012 00:55:38 +0000 http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/#comment-12446 Colin, Thanks for your blog. I hurt my elbow 9 months ago and finally went to the doctor for an injection and after 5 days was near 100% and played 5 straight days of golf on a buddies trip. Then I played a few weeks later and really hurt it. Another injection but this time it didn't help at all. I started physical therapy a month later and after 16 visits over 2 months I saw about a 50% improvement but by the end of the second month I didn't seel any additional improvement so I stopped going. I havent played golf since and was really discouraged but after reading your blog yesterday, I'm stretching and icing a few times a day and will ad the light weights. Interesting the yo yo exercise was one they were regularly using with me at the end of my treatment period. one last thing I just started taking 2 Aleve twice a day. By the way, years ago I had tennis elbow and took 2 years off before I finally could play again. This injury can be brutal for some of us. Wishing you a Happy and Healthy New Year, Lyn Colin,

Thanks for your blog. I hurt my elbow 9 months ago and finally went to the doctor for an injection and after 5 days was near 100% and played 5 straight days of golf on a buddies trip. Then I played a few weeks later and really hurt it. Another injection but this time it didn’t help at all. I started physical therapy a month later and after 16 visits over 2 months I saw about a 50% improvement but by the end of the second month I didn’t seel any additional improvement so I stopped going. I havent played golf since and was really discouraged but after reading your blog yesterday, I’m stretching and icing a few times a day and will ad the light weights. Interesting the yo yo exercise was one they were regularly using with me at the end of my treatment period. one last thing I just started taking 2 Aleve twice a day. By the way, years ago I had tennis elbow and took 2 years off before I finally could play again. This injury can be brutal for some of us.
Wishing you a Happy and Healthy New Year,
Lyn

]]> By: Paul Haywardhttp://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/comment-page-1/#comment-12436 Paul Hayward Tue, 03 Jan 2012 08:20:18 +0000 http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/#comment-12436 Very interesting read, and I must say you dont talk bolox at all just pure facts as you see them. I have had Golfers Elbow for about 5 months now and it just does not seem to want to get any better. Its getting me down as its stopping me picking up my 2 year old son. I will however follow your exercises and I already wear a strap around my elbow. I must say, my physio also just pressed and proded my arm and his answer was all physio treated is about "trial and error" in other words lets see if this works and if not we will try something else. Thanks again and I will get back to you hopefully in a couple of months informing you that I am recovering from this aweful pain. Kind Regards Paul. Very interesting read, and I must say you dont talk bolox at all just pure facts as you see them.
I have had Golfers Elbow for about 5 months now and it just does not seem to want to get any better. Its getting me down as its stopping me picking up my 2 year old son.
I will however follow your exercises and I already wear a strap around my elbow.
I must say, my physio also just pressed and proded my arm and his answer was all physio treated is about “trial and error” in other words lets see if this works and if not we will try something else. Thanks again and I will get back to you hopefully in a couple of months informing you that I am recovering from this aweful pain.
Kind Regards
Paul.

]]> By: Zahra Parkerhttp://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/comment-page-1/#comment-12206 Zahra Parker Wed, 07 Dec 2011 13:18:08 +0000 http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/#comment-12206 I can definately relate to many of the comments. I suffered 2 years with epicondyltis trying all therapy, braces (that were also made). Unfortunately, the pain started to travel up into my shoulder. At this point I felt that it was time for sugery for the condition, which also included De Quervain syndrome OUCH more pain. The surgery only worked at 50%, still I wear wrist braces along with the elbow band. As of now I have developed epicondylitis in my dominant arm (right). This worries me, because I am constantly asking myy supervisor's for additional breaks. Of course I am going tothe restroom running extremely hot warter over the hurtful areas and drying it under the automatic dryers. This only helps temporarily, due to my place of employment keeps the centers extremely cold. If your are wonder what my occupation is, I use a keyboard for 8 - 10 hrs. I do have current restrictions but it due to my carpel tunnels. What would be the best treatment for me outside of cortizone injections? HELP! I can definately relate to many of the comments. I suffered 2 years with epicondyltis trying all therapy, braces (that were also made). Unfortunately, the pain started to travel up into my shoulder. At this point I felt that it was time for sugery for the condition, which also included De Quervain syndrome OUCH more pain. The surgery only worked at 50%, still I wear wrist braces along with the elbow band. As of now I have developed epicondylitis in my dominant arm (right). This worries me, because I am constantly asking myy supervisor’s for additional breaks. Of course I am going tothe restroom running extremely hot warter over the hurtful areas and drying it under the automatic dryers. This only helps temporarily, due to my place of employment keeps the centers extremely cold. If your are wonder what my occupation is, I use a keyboard for 8 – 10 hrs. I do have current restrictions but it due to my carpel tunnels. What would be the best treatment for me outside of cortizone injections? HELP!

]]> By: Larryhttp://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/comment-page-1/#comment-12119 Larry Fri, 02 Dec 2011 18:36:20 +0000 http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/#comment-12119 Well I'm one month in on the eccentric exercises with the flex bars. Just started doing the green bar exclusively (3 sets of 15 a day with each elbow). I think I'm a little better. Hopefully in a another month I'll see even more improvement. What I've found with bilateral epicondylitis is there seems to be no problem doing them (each elbow) back to back. Well I’m one month in on the eccentric exercises with the flex bars. Just started doing the green bar exclusively (3 sets of 15 a day with each elbow). I think I’m a little better. Hopefully in a another month I’ll see even more improvement.

What I’ve found with bilateral epicondylitis is there seems to be no problem doing them (each elbow) back to back.

]]> By: Larryhttp://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/comment-page-1/#comment-12118 Larry Fri, 02 Dec 2011 18:29:09 +0000 http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/#comment-12118 Roid Let us know when that third eye starts to appear in the middle of your forehead. Roid

Let us know when that third eye starts to appear in the middle of your forehead.

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