Hi guys, new here. Been lifting for 2 years. Got good gains. Not many injuries till now besides a slight inflammation in knee and wrist sprain when I stacked it on a rainy day. But now I have, as the GP said, slight epicondylitis, also know as golfers elbow. It only started with a dull pain 3 days back. GP said don’t lift heavy and take rest if possible and nurofen. Now I am a huge fan of heavy underhand barbell rows and straight arm barbell curls (I sometimes bent my wrist on the last rep to push it out which is probably made the golfers worse), both of which will aggravate this tendon as it requires a lot of grip. I will rest a week but I still have a few question to work around it so I don’t get it as soon as I recover
- For bent over barbell rows, will an overhand grip reduce the medial aggravation? Or should I get wrist straps for underhand?
- Instead of straight arm barbell curl, can I do EZ bar curls or will that also aggravate my elbow? How about preacher curls, hammer (I dont go heavy on preachers ~15kg per arm)?
- For triceps, I will stop doing lying tricep extensions as these make my elbows sore but can i continue doing barbell close grip, tricep cable pushdowns and how about bodyweight dips?
- For chest, I do heavy dumbbell bench and I would hope this doesnt aggravate the elbow much? if it does, should I do a neutral grip or regular to reduce this?
Any other exercises I should avoid? Like OHP or dumbbell seated press? Cables flies fine?
Sorry guys, its a bit of questioning but I have never had many injuries so I am clueless about working around them and skipping gym completely is a pain so in the week off gym I am thinking of doing legs twice or something and doing non aggravating exercises.