all posts post new thread

Kettlebell Any suggestions with Elbow tendonitis issues?

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)

Tbone77

Level 4 Valued Member
Hello All,
I have developed Elbow Tendonitis while working my way through Simple and Sinister.I have worked my way up over several months to using a 32kg for swings and in my non dominant arm the swings seem to aggravate it.I-don’t think it’s a form issue as I’ve recently worked with multiple SFG . I saw a specialist this morning and it was diagnosed as elbow tendonitis.anyone with similar experiences / advice / suggestions. I’m really starting to see some benefits from it and would rather not stop or switch to another program. Thanks in advance.
 
Make sure you're doing a separate mobility session everyday. Just simple joint circling can do wonders.

Do you own Simple and Sinister 2.0?
 
Stretch your forearm. If the tendonitis is on the top of the elbow/forearm. Hold your arm out and flex your wrist down so your fingertips face the floor. Grab them with your other arm and pull down and hold for 30 seconds. You should feel a stretch in your forearm.

Tendonitis is miserable and can take months to go away. I have gotten cortisone shots and they worked for me. However, try the stretching.

Another stretch is to move your forearm skin back and forth like an Indian sunburn, all the way down the wrist except hold it when you can feel the stretch in your tendonitis for 30 seconds.
 
Thank you for the reply. Yes I do Simple and Sinister 2.0.my warmup consists of a couple rounds of sun salutation, some super joints movements and the S&S warm up. The doc suggested fish oil and glucosamine to help with inflammation , I’m hoping that helps
 
BrianCF said:
Stretch your forearm. If the tendonitis is on the top of the elbow/forearm. Hold your arm out and flex your wrist down so your fingertips face the floor. Grab them with your other arm and pull down and hold for 30 seconds. You should feel a stretch in your forearm.

Tendonitis is miserable and can take months to go away. I have gotten cortisone shots and they worked for me. However, try the stretching.

Another stretch is to move your forearm skin back and forth like an Indian sunburn, all the way down the wrist except hold it when you can feel the stretch in your tendonitis for 30 seconds.
Click to expand...
I will try that Thank you. Yes I’m kinda shocked how painful it can be , I would say in a scale of 1-10 it’s a strong 6
 
Tbone77 said:
Thank you for the reply. Yes I do Simple and Sinister 2.0.my warmup consists of a couple rounds of sun salutation, some super joints movements and the S&S warm up. The doc suggested fish oil and glucosamine to help with inflammation , I’m hoping that helps
Click to expand...
The doc did not send you to a physiotherapist?
 
offwidth said:
The doc did not send you to a physiotherapist?
Click to expand...
No , he said follow upin a few weeks to update him on the improvement/ non- improvements, his recommendation was if the pain gets uncomfortable take aspirin or Tylenol sparingly
 

Off-Topic - Elbow tendonitis

Any suggestions on how to deal with,. mitigate, and or cure tendonitis of the elbows? Is there any strength training program that can help strengthen the elbow joints and arms? I developed tendonitis from grappling and the lockdown hiatus helped me recover somewhat but elbows are feeling...
www.strongfirst.com
 
I have had tendinitis in both elbows and yes it can be insidious and persistent, especially if one try’s to train through it. (So don’t...)

***What follows is NOT medical advice; only what has worked for me at various times in the past. ***
  • Stop training 100% those activities that cause pain in the area (for me that was pull-ups)
  • Ice 3 -5 times daily. (I realize there is some new controversy over the efficacy of this)
  • NSAID‘s (e.g. ibuprofen ... also controversial)
  • Joint Circles (as per Super Joints)
  • Gentle Stretching
  • Finger Extensor Bands
  • Wrist Pronators
  • Baoding Balls
  • Voodoo Floss
  • e-stim
Your doctor, preferably a sports medicine specialist should provide the actual advice to follow; typically through a qualified physiotherapist, one who deals with athletes.
 
Thank you for all the suggestions. My next S&S day is a 2 hand swing “de-load” day so I’m hoping that doesn’t cause any pain. I’m really enjoying working with the 32kg and starting to see some real benifit.My next plan would be using the 24kg for one arm swings as it feels relatively “light” compared to the 32kg.
Hopefully I can continue on this program , I feel it’s great and probably the best program I have ever done
 
Using the theraband flexbar and doing the "Tyler's twist" can help a lot with elbow tendonitis (demonstrations of the exercise can be found on YouTube). Obviously the physiotherapist would be the first place to go but I wouldn't be surprised if they suggested this as part of treatment.
 
Tbone77 said:
Hello All,
I have developed Elbow Tendonitis while working my way through Simple and Sinister.I have worked my way up over several months to using a 32kg for swings and in my non dominant arm the swings seem to aggravate it.I-don’t think it’s a form issue as I’ve recently worked with multiple SFG . I saw a specialist this morning and it was diagnosed as elbow tendonitis.anyone with similar experiences / advice / suggestions. I’m really starting to see some benefits from it and would rather not stop or switch to another program. Thanks in advance.
Click to expand...
@Benjamin Renaud has collected some resources and ideas in his training log, I think, mostly based on "Overcoming Tendonitis" by Steven Low.

The Tyler Twists (with a Therabar) are often mentioned when it comes to elbow problems.
 
Tbone77 said:
Hello All,
I have developed Elbow Tendonitis while working my way through Simple and Sinister.I have worked my way up over several months to using a 32kg for swings and in my non dominant arm the swings seem to aggravate it.I-don’t think it’s a form issue as I’ve recently worked with multiple SFG . I saw a specialist this morning and it was diagnosed as elbow tendonitis.anyone with similar experiences / advice / suggestions. I’m really starting to see some benefits from it and would rather not stop or switch to another program. Thanks in advance.
Click to expand...
I've heard other people on this form complain of elbow tendonitis from swings. I've had elbow tendonitis in the past doing barbell training, but never with kettlebell swings. Check to make sure you are keeping your arm straight throughout the movement. Your lat and shoulders should be engaged at the bottom of the swing to keep the bell from ripping your arm out of it's socket. Flexing your bicep and bending the elbow does not help that cause and will cause your elbow tendons to take a beating.

JMO
 
Papa Georgio said:
I've heard other people on this form complain of elbow tendonitis from swings. I've had elbow tendonitis in the past doing barbell training, but never with kettlebell swings. Check to make sure you are keeping your arm straight throughout the movement. Your lat and shoulders should be engaged at the bottom of the swing to keep the bell from ripping your arm out of it's socket. Flexing your bicep and bending the elbow does not help that cause and will cause your elbow tendons to take a beating.

JMO
Click to expand...
Good point...
 
Blue plastic spikey ball massage and ice. I ultimately had to take a break from training and just do isometrics for about a month.
 
Hello,

Some nice stretch, as @offwidth wisely mentioned.

I would also suggest proper nutrition, with plenty of raw & organic food. It seems from what I read that something close to a Mediterranean diet is good to prevent and cure inflammation.

There are also other natural solutions such as:
- Oil of gaultheria
- Cataplasm of green clay

Kind regards,

Pet'
 
I suggest reading Steven Low's Overcoming Tendonitis article or book. Basically you need to rest from aggravating exercises and work on building back load tolerance of your tissues. It's a long and often non-linear process.

Find what works for you, massages work for some not for others. Stretching is the same. Ice is a complicated topic it seems.

If you don't want to stop S&S completely see if a lighter weight and/or less frequency might work while you rehab.

Good luck with your recovery.


@offwidth what is e-stim?
 
Anecdotally, I had chronic elbow tendonitis (medial side) and seeing my physio helped.
Long story short= elbow problems are usually the result of wrist or shoulder dysfunction.

I will echo the advice to check out Steven Low's work. Stretch your forearms often, and look into eccentrics for tendonosis/its. Eccentrics helped me tremendously.
stevenlow.org

Overcoming Tendonitis - Steven Low

Update – My book Overcoming Tendonitis: A Systematic Approach to the Evidence-Based Treatment of Tendinopathy is on Amazon, and the digital edition in my store. Update 2 – Medial elbow (golfer’s elbow, climber’s elbow, etc) 8-12 week Video Rehab Program has been released! Tendonitis is one of...
stevenlow.org stevenlow.org
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom