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Golfer's Elbow Recovery

General question in regards to golfers elbow. I’ve had it for 1 1/2 months now and since day one I’ve lowered my weights adjusted my form and stopped workouts like pull-ups that worsen the issue to help heal quicker. So far pain is the same and no sign of recovery. So question is do I have to stop completely and just do
Legs and cardio till it heals or just be more patient and keep the light workouts going?

Is there any reason for you to get this issue besides your lifting? Do you play golf or do any turn wrenches all day?

What lifts are you doing for “Back” or “Pulling?”

Nope just weight lifting. I do wide grip and close grip cable pulls seated rows basically no dumbbells and also do a few back machine workouts. I’m sure the straightforward answer is stop for 3 months and see what happens I just hate having to stop now after all the progress I made

Rest does not heal tendonitis, or more accurately, tendinopathy, as there is no chronic inflammation in the condition.

The only way to heal a tendon is to strengthen it. You need to experiment with your rows and pulldowns to find a weight that does not make your symptoms worse. This will be the starting point for your rehab. You may have to lower the weights drastically.

Expect the healing to take a minimum of 12 weeks. You may also have random pain flare-ups during rehab. But as long as your symptoms are gradually going down over time, the process will be working.

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Oh man this is music to my ears and something I was going back and forth on with my trainer and some veteran lifting buddies. The random flare ups are what Jew making me think I need to just stop completely but what you said makes complete sense and pretty close to what my trainer has told me. Thanks this helps a lot I guess I’ll keep at it with lower weight and proper form

Two good sources on this injury are Overcoming Tendonitis by Stephen Low (book or blog post) and Barbell Medicine’s Guide to Tendinopathy (blog post).

I don’t think rest is completely useless, i think the best mine has ever felt was the 6 months after I dislocated my shoulder. Not going to recommend that though, when it flares up I have decent luck sleeping with a carpal tunnel brace, using straps, and voodoo flossing occasionally. Plenty of other stuff to try, just make sure you’re not lifting through anything that’s making it worse. (Like if it hurts until you’re warmed up, yeah still bad, that was my mistake for a while)

OP, listen to @fbc91

Rehab guy here, many years. One factor leading to epicondylitis is the weakness/malfunction of the scapular muscles, in that, if the shoulder is not patterning correctly, it will cause the elbow to “act up.” Activating the scapular retractors and depressor groups can have a positive effect and remove much of the elbow strain. Movements such as prone T’s, Y’s, and I’s done with external rotation (thumbs up) will strengthen the mid and lower trapezius. Use good form and add weights when you can. Often, this can be enough to minimize the irritation.

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