Marlon Posted March 12, 2009 Share Posted March 12, 2009 I've developed a problem with my inner elbow and I'm not sure exactly what it was caused by. It only bothers me when I'm doing straight arm pushing movements so I presume that it was caused by planche training although it didn't begin to hurt directly after any training. I believe that I woke up one morning and the pain was there on my right arm on the inside of my elbow below my bicep. I never notice it during normal activities it's only when i try to movements similar to the planche. I don't have any problem with pulling movements. I don't even know that the problem is there while I'm doing pull-ups or front lever work. so anyway, the reason that I'm posting here is that as a result of this and some other join issues I've taken more than 2 weeks off from training, and at this point everything has cleared up nicely except for this elbow pain which continues to bother me as much as it did more than 2 weeks ago. I'm curious to know if anyone else has experience this kind of pain, and if it will heal if I just continue to rest, if i should train through it, or if I should continue training everything but movements that aggravate it like the planche until it heals. Link to comment Share on other sites More sharing options...
Marlon Posted March 14, 2009 Author Share Posted March 14, 2009 Is anyone familiar with this kind of pain, possibly resulting from planche training? I'm worried that If I just go on with my training I could turn a rather minor pain into an actual injury, any advice on how to move forward would be much appreciated, thanks in advance. Link to comment Share on other sites More sharing options...
Richard Duelley Posted March 15, 2009 Share Posted March 15, 2009 I would go see a specialist. Thats what I did with my shoulder and they taught me cool strengthening exercises and I learned a lot about taking care of my shoulders, and joints in general (I ask a ton of questions whenever I go to the doctor so I can learn as much as possible). Link to comment Share on other sites More sharing options...
Marlon Posted March 17, 2009 Author Share Posted March 17, 2009 Thanks for the response, if it persists for much longer i probably will go and see someone. Link to comment Share on other sites More sharing options...
Wangtang6911 Posted March 28, 2009 Share Posted March 28, 2009 I might know what kind of pain you are talking about. It can be one of 2 things. The first it just might be that the exercises you are doing to strengthen your tendons. Like any muscle, they will get sore when you work them out too hard so try to back off those exercises and see if that helps. The second thing might be tendonitis, but for me, this occurs closer to the sides of my elbows and the outside. If this is the case, then take some rest, ice it after working out, and make sure to warm up your elbow really well before workouts. The main thing is just to rest on it. Work something else like handstands or tumbling if that's an option.Hope that helps! Link to comment Share on other sites More sharing options...
Amebix138 Posted March 29, 2009 Share Posted March 29, 2009 http://www.board.crossfit.com/showthrea ... elbow+painhttp://www.board.crossfit.com/search.ph ... id=2134934 Link to comment Share on other sites More sharing options...
Marlon Posted April 7, 2009 Author Share Posted April 7, 2009 Thanks again for the responses guys, it doesn't feel like elbow tendonitis to me, at least not what im familiar with as tendonitis becuase it's very centralized, and never on the outsides of my elbow. I've backed off the planche training for several weeks now and it does seem to be getting better very slowly. Ill give those cross-fit threads a look and try to implement some of that advice to speed up heaing as well. Link to comment Share on other sites More sharing options...
Erik Sjolin Posted June 26, 2009 Share Posted June 26, 2009 I think I have the same thing in my elbows, but it only happens when I train for the back and front levers (for planche it's all in my wrists, which actually makes me reluctant to continue it). It disappears after a few days, but I'm thinking it's just the tendons strengthening...still though, it makes my job difficult (lifting heavy things all day with a buggered elbow is not exactly easy). Do you train static moves every single day, or every other day? Link to comment Share on other sites More sharing options...
Joshua Naterman Posted June 27, 2009 Share Posted June 27, 2009 It's your musculature restructuring. When you start your straight arm work it's just plain going to hurt. I hate to say that because it's not what you want to hear, but it is going to. Mine has felt that way for months. I am sensitive enough to my body to know the difference between simple soreness and potential for injury, so I train anyways. I know mine's not injury. It does feel like tendonitis, and technically it is, it's inflammation from doing lots of work that the tissue is not ready for. After 4 months mine is going away, and yours probably will too if you train through it. Just use these preventative measures:Wrist & forearm stretches. The muscles and tendons that are hurting attach to your radius and/or ulna, the forearm bones. There are other muscles which, in turn, attach to the hand and/or wrist bones. You need to stretch everything to take the tension off of the muscles when they are at rest. This will help treat and prevent undue inflammation. For acute symptoms, you're going to want to ice your elbows, 3 inches on each side so the last 3 inches of your forearm, first 3 inches of bicep/tricep, and elbow all need to be iced for 20 minutes. Low dose ibuprofin can also help, and yes you should do all this, not just pick and choose. The stretches will eventually get you to where you won't have passive tension on the muscles and/or tendons. That's the biggest thing that will prevent the tendonitis. You will still experience some soreness until your musculature has fully adapted to the stresses of the straight-arm exercises. This video shows the full wrist series you should do, but concentrate on the stretches. Video: Hang tight. It's on my friend's account, i have to find it.Edit: Found it! The first part of this video has the full wrist series on it, take your time and build up to it. This will really go a long way in helping you relieve your symptoms and prevent future issues from arising. Bicep & tricep stretches: For the same reason as the wrist & forearm stretches. The biceps attach to your forearm bones at the bottom and to your scapula and shoulder socket(glenoid) at the top. You need to stretch the whole muscle, so the forearm stretches will only partially do what you need them to. A good one is to sit on the floor, palms down next to your hips, fingers facing straight back. Place the bulk of your weight onto your palms and scoot your butt forward. As you continue to move forward you will find a point where you feel a strong stretch across your biceps and inner elbows, and possible your shoulders and chest. You will need to experiment with shoulder rotation in the socket once you reach this point to find out how far you can externally rotate, and that will help you get a better stretch on your biceps. Don't let the shoulder move forward in the socket when you apply the stretch, it's ok when you get into position but before you put real pressure on it make sure to pull the shoulder back to the middle of the socket, you'll have to fool around with this to see what I mean. I will see about making a video for this if you have no idea what to do. This stretched has helped me a LOT. It is very similar to a german hang on the rings, but it is performed on the floor. Link to comment Share on other sites More sharing options...
Jason Stein Posted July 23, 2009 Share Posted July 23, 2009 Friends,I will be very curious as to Coach Sommer's response.best,jason Link to comment Share on other sites More sharing options...
sasquatch Posted August 28, 2009 Share Posted August 28, 2009 I think I have the same pain as Marlon. I haven't really been working planche stuff though, just press handstands.I just got it the other day when I woke-up I noticed that when I straighten my right elbow, even without doing an excercise it gets pain in it... Towards the end of the day I could straighten it without pain, but when I woke-up this morning, the pain was back. My elbow feels fine when I'm doing stuff with bent arms though. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted September 5, 2009 Share Posted September 5, 2009 Try this: Do a bicep curl, but make your palm face down the whole time. Do it with no weight, just your arm. If you feel sharp pain near your bicep, you have tendonitis. Ice, heat, stretching, and not working too hard are the keys to getting rid of it. It takes a good while to completely rehab it, just work on maintaining your planche abilities, or maybe even take a temporary small setback. I've found that if you figure out what's not too painful and steady state that while you rehab, you won't have many issues. Anyhow, that's a good way to check and see how you are doing, because you might not feel the pain all the time. If you do the arm curl and you feel pain at the most contracted position when you squeeze, you will be able to tell how bad the tendonitis is based on the acuteness and severity of the pain. I have it very slightly in my left elbow and pretty bad in the right I just do Pseudoplanche work now, I'll work on the other planche stuff after I get better. I do the back lever stuff too still, but just advanced tuck, and not too much. The pain is slowly subsiding. Hope that gives some insight into a possible solution! Link to comment Share on other sites More sharing options...
Simon Grégoire Posted September 5, 2009 Share Posted September 5, 2009 Is it just me or in the video they really don't hold the stretch long? Barely 5 sec each most of the time! I tried it and my forearms don't feel relaxed at all... Link to comment Share on other sites More sharing options...
Joshua Naterman Posted September 5, 2009 Share Posted September 5, 2009 They go faster than I do. I usually hold the stretches for 20-30 seconds, and for some of them I do one arm at a time. I should do two or three sets of the stretches but I usually don't You're right though, the video doesn't show long stretches. These kids are just warming up, you don't do long stretches before you perform. Holding a static stretch for more than 10 seconds causes the Golgi tendon in the muscle to limit muscle output to around 90% for 15 minutes or so. Sort of a precaution against applying maximum force in a fully stretched position, which can tear the attachments. Link to comment Share on other sites More sharing options...
Longshanks Posted October 31, 2009 Share Posted October 31, 2009 Ive had similar problems and was told by a specialist that it was golfers elbow (though Ive never held a golf club in my life!) Tried all the usual physio but I got the best benefits from twisting exercises, especially isometrically. Just grab a bar or broom with hands facing down and twist your pinkys down. Then grip with hands facing up and twist to make your thumbs together. 30seconds each grip 3 times a week, job done. Just don't try too hard, you only want tension realy, not to break your broom (which your missus realy wont like). I found a hot water bottle on the joint for an hour or so a night realy speeds up recovery aswell. Link to comment Share on other sites More sharing options...
braindx Posted October 31, 2009 Share Posted October 31, 2009 This protocol for tendonitis will help:http://www.eatmoveimprove.com/2009/08/on-tendonitis/ Link to comment Share on other sites More sharing options...
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