Hi all. Long time member turned lurker here.
(tl,dr version at the bottom of this post)
Anyways, just like the title says: I hurt (injured?) my right elbow doing my beloved face pulls. Here are the particulars:
-Purpose: Strengthen the scapulae and correct hunched shoulders
-Regimen: bilateral Face Pulls twice a week near the end of upper back/rotator cuff session
-Protocol: 4-5 sets of 6-8 straight reps @~130lbs, tempo 3011, rope handle
-Form: high cable to crown of head, close grip (palms facing)
Towards the end of my most recent face pull session, I suddenly felt a sharp pain along the back of my elbow, while at the top of the face pull – near the ‘capitulum’, according to http://en.wikipedia.org/wiki/Humerus. But when I stopped and tested various movements, I found that I had pain on the inside of my elbow during elbow flexion (preacher curls, chins).
In retrospect, I was probably doing too much volume and neglected the antagonist motion (resembling an overhead triceps cable press, elbows flared 45 deg.). I’ve been doing ‘scap jack’ face pull/tri presses for the last week, which seems to be working well enough, but will this be enough to support my elbow when I start to go heavier on face pulls again?
Thanks for your thoughts.
TL,DR: HURT MY ELBOW DOING FACE PULLS. IT NOW HURTS WHEN DOING CURLS. HOW DO I REHAB IT AND STRENGTHEN THE ELBOW SO I DON’T RE-INJURE IT?