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Elbow Tendanosis and Exercise

Hello

About 3 months ago I was at work and jumped off a steel ladder and hit my elbow on the corner of a sharp piece of metal. I was in a lot of pain for about 2-3 weeks. After icing for a couple week’s My elbow got better but every time I exercised it was pain all over again but goes away for the most part the next day.

I want to lay off the exercise but I am a hardliner and would hate to lose what I have. Are there any exercises I can do to keep my gains while being able to maintain my gains? I only have a bench with dumbbells and have a set of body lastics. It even hurts after push ups with the bands. If you have any suggestions I’d appreciate it. Thanks