Jonas Hohmann Hohmann Posted February 13, 2014 Share Posted February 13, 2014 Hey,I ve been experiencing elbow pain at the insertion of the triceps tendon for 3 weeks or so.It may has been caused by L sit training and other straight arm holds, which obviously my elbows werent ready for in that amount...The pain is at the back of my elbow right there where the triceps tendin attaches to the oloeocranon i think what this bony attachement point is called...I can reproduce this pain by doing overhead presses, sometimes when i flex my elbow , from time to time its really cracking inside my elbow, but this got less and less over the last days...Welll.. I have no experience at all with elbow pain and dont know how to go on now...What strengthening /mobility etc. Exercises could you suggest? I dont feel that waiting alone and resting will bring me back very fast...Kind regards,Jonas Link to comment Share on other sites More sharing options...
Frankincensed Posted February 18, 2014 Share Posted February 18, 2014 It sounds like tendonitis. Rest, do something else. Work more on your legs, your cardio. Stretch and massage the muscles around the elbow. Look at active release. Find the sorespots and break those down. Muscles and tendons are inseperably intertwined and working on the muscles will usually improve the pain, along with rest. Link to comment Share on other sites More sharing options...
Jonas Hohmann Hohmann Posted February 20, 2014 Author Share Posted February 20, 2014 I went to my PT, he told me it was some kind of mild bursitis, moreso like a small irritation of a bursa in my elbow, probably the bursa olecrani..it was originally caused by too much "loaded elbow extension": I did high sets of Front/ Back Support Holds on swedish bars (by Ido Portal, its basically some sort of support holf, just on a bar ( front hold with supinated, back holds with pronated wrists...my PT now told me that you should never extend your elbow fully and load it, same on handstands etc, but well i think we all can agree that this seems to be bullshit...how then can i avoid injuries in the future? i think we ARE supposed to fully extend our elbows, right? but how can i do it safely? i dont quite get it... Link to comment Share on other sites More sharing options...
Coach Sommer Posted February 20, 2014 Share Posted February 20, 2014 I went to my PT, he told me it was some kind of mild bursitis, moreso like a small irritation of a bursa in my elbow, probably the bursa olecrani..it was originally caused by too much "loaded elbow extension": I did high sets of Front/ Back Support Holds on swedish bars (by Ido Portal, its basically some sort of support holf, just on a bar ( front hold with supinated, back holds with pronated wrists...my PT now told me that you should never extend your elbow fully and load it, same on handstands etc, but well i think we all can agree that this seems to be bullshit... - Of course you got injured. The vertical maltese and vertical victorian holds were a very poor exercise choice for a beginner. - You need a new PT. - The Foundation Series will correctly and progressively strengthen your elbows. Yours in Fitness,Coach Sommer 1 Link to comment Share on other sites More sharing options...
Jonas Hohmann Hohmann Posted February 20, 2014 Author Share Posted February 20, 2014 yes, maybe my PT is not THAT affiliated with movement patterns that are required in gymnastic-kind stuff, but believe me, the others here around are much worse. in fact, hes not all that bad ...this is i think the 2nd time i git injured because of ido portals videos, which is kind of funny ( well, not that!) but i think youre right, mr. sommer, i just wasnt properly prepared for this...but ive got a question: arent the front and back holds i did not nearly the same as the ring support, which is the most basic? or did it put so much force on my elbows because of the shesring force(?) that in my eyes seems to be there in that hold due to the fact that your body cant compensate any in the forward direction on front/ back direction on back holds? what woulf you suggest to heal it properly? how do i know i can start out again (this time with proper progression?) thanksJonas Link to comment Share on other sites More sharing options...
Joshua Slocum Posted February 20, 2014 Share Posted February 20, 2014 Holds on swedish/stall bars are not a beginner progression. Neither is holding a support on rings. To heal, you need rest most of all. Applying heat can help. NSAID's may help, too. Very low intensity, very high repetition exercise can also help, by increasing blood-flow to the area. When you're ready to start again, it would be wise to start with the most basic exercises and work your way up from there. The Foundation series is perfect for this. You could also have a look at the prerequisites thread here. 2 Link to comment Share on other sites More sharing options...
Jonas Hohmann Hohmann Posted February 20, 2014 Author Share Posted February 20, 2014 Holds on swedish/stall bars are not a beginner progression. Neither is holding a support on rings. To heal, you need rest most of all. Applying heat can help. NSAID's may help, too. Very low intensity, very high repetition exercise can also help, by increasing blood-flow to the area. When you're ready to start again, it would be wise to start with the most basic exercises and work your way up from there. The Foundation series is perfect for this. You could also have a look at the prerequisites thread here.Joshua, but what is more basic than the ring / Parallel bars supports? Link to comment Share on other sites More sharing options...
Joshua Slocum Posted February 20, 2014 Share Posted February 20, 2014 Joshua, but what is more basic than the ring / Parallel bars supports?First, rings support is significantly more advanced than parallel bars support. They are not at all the same. Link to comment Share on other sites More sharing options...
Coach Sommer Posted February 20, 2014 Share Posted February 20, 2014 ... but what is more basic than the ring / Parallel bars supports? ... There are many, many pre-requisites that must be mastered before you are ready for parallel bar supports, let alone ring supports. You have a great deal to learn. The Foundation series is where it all begins. Yours in Fitness,Coach Sommer 3 Link to comment Share on other sites More sharing options...
Jonas Hohmann Hohmann Posted May 1, 2014 Author Share Posted May 1, 2014 2 1/2 months later, my elbows are still bothering me. In fact, the status quo of my elbow of February 2014 hasn't changed much to now. I am regularly visiting my PT, but somehow we don't seem to make any progress with his work.At the beginning, he assumed a mild bursitis at my elbow bursas, told me not to heat and not to apply cold, then he assumed that it might be an issue of my cervical spine, causing radiation pain, but now he's on the "trip" thinking it might be a periostitis, caused by my extended elbow force overload. (In this context, he also told me to never fully extend/ lock out the elbow under force... I told him, what about handstands? He told me ( seriously!) to do them with slightly flexed elbows in the future...) Im also trying to get an appointment with a more knowledgeable PT at the moment, but as it is, the good ones have a full schedule, and it might take another months or two until i can consult him.As i know here are VERY knowledgeable persons as well, who also have already responded, i beg you to help me in the meantime.Ive painted the areas that are painful in a picture: both, the purple as well as the green color visualize the painful areas. The purple areas seem to be very local pailful areas on my elbow, ( one being at the top of my radius (?) bone, the other being near my ulna nerve, some kind of soft tissue that i also can move around ( but which seems to be normal as this is on both elbows) .The green lines and the arrow depict some sort of tingling pain thats going on along the muscles beside the bone. Description of my symptoms:The painful area seems to be on the radius bone, location of the area in the picture.The pain I experience is not super severe, its just some sort of steady tingling and tickling sensation on tp of that bone. If there wasn't that cracking that i will describe next and if this wouldn't have lasted already for the last 3 months, i probably wouldn't moan that much.When I extend my arm fully ( means i lock out my elbow) and then right after go out of extension by flexing it again, i hear AND feel a kind of rasping sound and feeling in both of my elbows. This abnormality might disappear from time to time, and also after stretching my biceps, but only for a short time.The pain will increase after e.g. cutting a watermelon or any other firm food in the kitchen with a kitchen knife, or sometimes after/whilei playing the piano or guitar intensively.I haven't worked out for 3 months now out of fear as those everyday actions already seem to make difficulties.I would be super glad if any of you knowledgeable guys on this board would take the time and give me some kind of examination, or share any ideas of what this injury might be or what i should try to do to get rid of it.Thanks in advance,Jonas Link to comment Share on other sites More sharing options...
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