Elbow pain (Tennis Elbow) and working around it

[Aaron Griffin]

So, last week sometime I hurt my whole elbow structure. Not really sure what did it, but I know it hurts. The symptoms are weird:

• 
  [*:z6n8i93k]Straight arm pulling or pushing work is fine, but causes strong pain on release - Front lever and L-Sit are notable here, the holds are fine, but once I release, I get a stabbing bicep pain
  [*:z6n8i93k]Dips and HSPUs cause a "tearing" pain on the outside/tricep portion when I get beyond 90 degrees.
  [*:z6n8i93k]Back lever feels like it is pulling the bicep area that is hurting, but causes no pain (beyond normal muscle fatigue)

This is annoying. I just had to sub some XR support holds for dips, and reverse crunches for L-Sits, because I couldn't do the holds. I know that I should probably RICE this thing, and will do so after I hit submit, but I imagine it won't be perfect by Wed (my next workout - HSPUs and Pullups).

Any advice here? Should I skip the next workout entirely? Sub in other things?

[Mark Bernacchi]

Hey Phrak,

It actually sounds almost exactly what started happening to me months ago. I kept working out for the most part and it of course just got worse. I highly recommend backing off for now and doing pre/rehab. Depending on how advanced you are, either go back to the beginning statics like the tuck version of things, or go even further back to planche leans, XR pushup support holds etc.

I actually just posted a long compilation of many of the elbow threads on the forum, it might help.

http://www.gymnasticbodies.com/forum/viewtopic.php?f=17&t=6714

[Aaron Griffin]

I essentially need to forgo Front Lever, Handstand, and L-Sit FSPs, as well as Dips and HeSPUs.

It puts a big damper on my next workout. Any ideas what I could replace overhead pressing work with? I doubt I could even do negative HeSPUs (as the pain comes in around a 90 degree bend)

[LitoNico]

I recently have been getting over an elbow injury with some success– though the sheer strain of the work your doing is tougher than the exercises I'm doing, I hope these few tips can help you.

First, check out self-massage– this mostly 'fixed' me. Massaging smoothly but with deep pressure the outside of the arm– as seen here- http://www.easyvigour.net.nz/fitness/te ... ocate0.jpg helped me lots.

see also http://www.easyvigour.net.nz/fitness/hO ... _Elbow.htm

Secondly, make sure your forearms are conditioned to the same extent as your shoulders. Muscular imbalance can put a lot of strain on your joints and tendons, especially if you're doing shoulder-intensive exercises like you've described.

Good luck, and I hope you're able to put this injury behind you quickly!