New job causing golfer's elbow :(

[Allan Dillon]

Hi everyone. This has been bugging me for quite some time now, I began a new job in November which is a distribution warehouse for a grocery store, and after researching my pain, I found that I have developed medial epicondylitis (spelled correctly I think) aka golfer's elbow. The cause is constant lifting boxes 8+ hours a day and constant gripping. But I have no idea what to do about it. I have tried soft tissue work using myofascial (spelled correctly?) release and also have stretched my forearm flexors while strengthening my forearm extensors by putting a rubber band around my fingers and opening it. Also have done forearm curls upward for the extensors. I'm discouraged because I can't just take time off from work. It's not that kind of job. But I can't quit because it's supporting my budget. I tried F1 last night after a long break (since like September), but I discovered pulling movements cause a lot of pain. I notice when extending or closing my arm, my epicondyles on both arms move or slide. I don't like that. I'mguessing all this is because my extensors are too weak causing and imbalance and making my epicondyles track incorrectly. I'd definitely love any advice whatsoever, I wasn't sure where to post this. But I have to return to work and will read any replies asap. P.S. I'd also like to post another topic concerning and preserving my muscular spine health since I have this job. Thank you guys!

[Matic Balantic]

Hi!

I'm sorry for your problem. I think it is very hard if not impossible to recover from an injury, if you constantly abusing the injured part. My advice would be to try to change the way you are lifting things. Maybe you can buy an accessory for lifting or something. For example, I have a tennis elbow injury  and I bought myself hooks that I can wrap arround my wrists so I can still do some deadlifting etc... What I'm trying to say is ... try to think out of the box, because even with physiotherapy it takes a while to heal an injury like that... Only after you recover to some degree, you can try to address the problem with your imbalances.

 

It's worth noting that my advice may not be correct, since I speak only from a personal expirenece

 

I wish you good luck and quick recovery.

[Randeep Walia]

Are you doing your own myofascial release? What I mean is, there may be trigger points you are not finding that could provide relief and that a specialist will know about. Also, this may be a work related disability so treatment and theraapy options may be covered under that.

[Mikkel Ravn]

I have also had golfer's elbow, and it meant zero gripping for two months + 12 months of rehab for me. Based on that, I think it is unlikely that you'll be able to recover without a break.

However, if the company caused your injury, they should also be liable to pay for your sick leave. That's what I would pursue right away.

[Allan Dillon]

Well, at first,I read that foam rolling the triceps can be good for elbow pain also, so that worked for a little bit. Today it didn't bother me too much. I haven't looked into getting tissue work done by anyone qualified yet, I wanted to see what I could do first. I took something similar to a lacrosse ball, put it under my forearm and put pressure on some of my trigger points, my other issue that I'm more concerned about is my spine. Other than it being stiff or mildly sore sometimes, it's not too bad, but I worry about the future health of my spine,I really can't lift without my back rounding or twisting, but I do brace my abs hard hoping it may help.

It's just depressing right now in my life..well, not really depressing just difficult. This part will be off topic from the subject, but it's just that I can't workout like I used to and everyone at work is like "this is where the money is at!" I get so tired of everything being about money. What's the point in having money when work stresses you out all the time, long hours leave you with no life and you can't do the things you love. I never valued working out so much until all this happened. My passion in life is to (ironically) become a physical therapist or personal trainer and be a volunteer firefighter. I could care less about money. I just want to huge back to the world, and help improve people's quality of life by helping them get around better and I want to save lives.

But I apologize for that long winded rant. I just needed to vent some. One more thing I want to mention. It's about my knees. The first time I injured my knees at work was in November I think and the second time was in December, so about a month apart. Both times was caused by tripping and falling onto my knees hitting a concrete floor. The first time, I was fine the next day but the second time lated a lot longer. I still can't really sit on my knees without pain, but I can pretty much squat down and run without any pain. I'm sure I bruised the kneecaps themselves, so I've iced them about a month ago, but I feel I need to keep icing them until they are better. Any advice? I know people are going to say that I need to go to a doctor etc. but until I get my insurance at work set up, I can't. Thanks so much for reading this huge post and any support or advice.

Edited February 1, 2014 by ZeroGravityFox

[Allan Dillon]

I have also had golfer's elbow, and it meant zero gripping for two months + 12 months of rehab for me. Based on that, I think it is unlikely that you'll be able to recover without a break.

However, if the company caused your injury, they should also be liable to pay for your sick leave. That's what I would pursue right away.

I may try that. I just fear that with their lack of physiological knowledge, they will just send me home for a couple days telling me to use heat or ice. That's what they do for people who strain their backs. I'm just ready for a new profession but I can't find anything without experience needed paying as much. So I feel stuck. Thank you for the advice though. At least now I know what kind of window I'm looking at. Also for anyone wondering I began this job in November and that's around when my issue developed.

[Scott Malin]

The main tool in addressing GE is periostal massage on the medial epicondyle, which is why you haven't had the appropriate relief. Doing this in combination with addressing any cutaneous/skeletal/connective tissue reflex zones will quickly resolve this. Without creating the controlled inflammation to the periosteum, you are dancing around the real problem. Get a therapist who can perform this and it won't be an issue for long.

[Sean Whitley]

Have you tried those golfers/tennis elbow braces?

 

For my geology degree I had to spend nearly 2 months going up and down mountains nearly every day which (as you'd expect) really angered my knee tendon. A knee brace helped for a week or so but eventually just offset the pain to further down my leg, so had to alternate brace days and non brace days so my knee/leg got to rest. Was ridiculous.... 

However, an elbow brace worked well in the past to give an old case of tennis elbow enough rest to heal before offseting pain elsewhere, so it may work for you, but don't rely on them. Get some professional treatment along with it

 

I've also found icing a few times a day helps, and the same for microwavable heat packs. Can't say which one is better though, maybe even icepack followed by heat pack a few times a day? 

[Fred Mak]

i've found intu-flow to be pretty helpful with injuries and mobility problems.  i've been slacking on it the last year, but i just restarted doing it, as i see the value in it (even if there are no injuries).  the first 2 levels are free on youtube.

 

http://www.youtube.com/watch?v=bsMPqP7hxRk

 

but yeah, i say to look for another job and try to get some worker's comp.  if you got all these injuries in just 3 months, think what's going to happen in the future.

[Dilraj Dhillon]

Unfortunately you will ultimately have to do detective work and figure out what is causing this pain. My recommendation is to really think about repetitive movement patterns you are doing at your job and try to balance out that overbearing pattern you are performing.

 

THINK BIG, it seems you have already made up your mind about it being a forearm imbalance however when you try to address the issue with certain forearm protocols you aren't making progress.

 

What about your shoulders?

 

Doesn't carrying boxes tax the lats which serve to internally rotate the shoulder?

 

Of course only you can address these questions but my guess would be it might be to do with your shoulders. I use to have medial elbow pain, not necessarily  "golfers elbow", and I addressed the issue successfully by working external rotation of the shoulders and resting my elbow. But the relief for me was immediate and obvious so I knew I was on the right track as oppose to just doing forearm protocols and getting nowhere. Also if you really think it's do with a forearm imbalance you might want to look into eccentric protocols.

 

This is just my advice from personal experience and I hope it helps.

 

http://exrx.net/Lists/Articulations.html

 

^ Here is a good website explaining the articulations of the body hopefully it helps ( :

[Dilraj Dhillon]

I forgot to add in my original post that another good question is:

 

Is your pulling strength abnormally greater than your pushing strength?

 

Tricep strength is important because in some pulling movements the tricep serves to stabilize the elbow.

[Allan Dillon]

I forgot to add in my original post that another good question is:

 

Is your pulling strength abnormally greater than your pushing strength?

 

Tricep strength is important because in some pulling movements the tricep serves to stabilize the elbow.

That's actually a really good point, I mentioned it to Cory about the same thing. Last night after icing my elbows for ten minutes, I got on my dip bars and performed the support hold for as long as I could keep my shoulders back and down with elbows locked which was about 30-40 seconds and they felt pretty good for most of today, so I suppose tricep weakness could most likely play a role in these aggravated elbows. I mean think about it.. My forearm flexors are taking a pounding and extensors are getting very little if any, well same thing for my biceps and triceps. Biceps are taking a beating, and triceps are getting little. I believe my triceps have always been weaker than my biceps. But I will be fixing that.

Sorry for the other replies I haven't answering yet. Not ignoring replies just been really busy. I will answer them. Thanks for everyone's input though!

P.S. @Dilraj That could also be a very good explanation as my internal rotators are stronger. I will strengthen the external rotators and keep you updated.