what to do about tendonitis/tennis elbow caused by weightlifting?
I have been lifting weights for upper body twice per week for about 2-3 years now, I lift heavy…most sets are 6-8 reps.
Lately, I have had serious elbow pain, particularly when my arm is bent. Is there a way to fix this problem aside from stopping lifting altogether?
Is there something about my workout routine in particular that caused my problem? Too much pushing or pulling movement? Should I mix up the routine? Or is it just overuse in general? Seems to flare up most during chest exercises.
My routine is as follows, and has been the same for the entire 2-3 years that I’ve been lifting:
Chest:
40 pushups to warm up
Flat barbell bench press, 3 sets (one light warmup, two heavy)
15 degree incline dumbell press, 2 sets
30 degree incilne dumbell press, 2 sets
45 degree incline dumbell press, 2 sets
Lats:
Wide grip pull ups (palms facing out) to warm up
Wide grip pull ups with added weight, 2 sets
T-bar rows, 3 sets
Bent dumbbell rows, 2 sets
Shoulders:
Side lateral raises, 3 sets
Smith machine shoulder press, 3 sets
Upright rows, 3 sets
Shrugs, 2 sets
I don’t do any isolated arm exercises.
Related Posts- lateral epicondylitis / Tennis elbow? I suffer Tennis elbow for more than 2 years now. I have tried 2 different type of therapies (physio, cortisone injection) but it do not help. I also have a brace under my elbow when I play Badminton. It absorbs the tension....it helps but the pain still there. I appreciate......
- Can anyone help me with my tennis elbow problem? I have a pain in my elbow, I'm pretty sure it's a condition called tennis elbow. I saw my doctor at my check-up and told him about it. He asked if I was icing it and I said "yes." He didn't really say anything else about it. I had this......
- Tennis elbow... how to cure.? I was an active pitcher/shortstop on my baseball team, and I had to constantly make a lot of long hard throws every game. Then my arm went, and it started hurting a lot sort of where my funny bone is. I am sure it is a tennis elbow because I......
- ORTHOPEDIC QUESTION, SERIOUS! Please help if you are experienced in this field. I have been suffering from? tendonitis of both arms and tennis elbow of both arms for 3 years. I have been going to physical therapy on and off for 3 years. The first year it started out in my wrist, so I went for physical therapy and it went away. When it came back the......
- Tennis Elbow Rehabilitation We've all heard about tennis elbow, and many of us have suffered from it. In reality, it is a form of tendonitis brought on by the frequent, repetitive motions involved in playing tennis. Tendonitis, however, is not limited to the elbow or arm. It can occur throughout the body. Any......
- Damaged Arm? my sister recently did something to her arm while in a tennis tournament, my sister has been to 3 different doctors #1 said - a fractured shoulder #2 said - an inflamed elbow #3 said - 3 inflamed nerves one in her wrist, another in her elbow, another in her......
- tendonitis/tennis elbow...help!? i posed this question in diet and fitness as well because i lift weights alot, but i'm also curious if anyone in this forum can help me too. i lift weights 5-6 days a week. afew months ago i must have done something alittle bit off when i was working......
- Killerspin Jet Set 2-pack Table Tennis Racket Set User Reviews Send this to a friend Killerspin Jet Set 2-pack Table Tennis Racket Set Manufacturer: Customer Rating: List Price: Varies based on product options Sale Price: View Sale Price Availibility: View Product Availability Buy Now Product Description Product Details No details are available for this product Video Reviews......
- Max Effort In today's workout routine focusing on shoulders you will reach your max effort! We will be pushing some weight, so get ready, warm up and workout at your max effort! Warm up: - 3 sets of; 2 minute Jump Rope and 10 Medicine Ball Push Ups Workout Routine: - 4......
- Tennis Glossary Continued Tennis Elbow - Tennis elbow is a name that is intended to describe a condition that can be caused by the strains which are frequently put on that joint in the course of playing the game of tennis, although that is not the only way to cause it. Tennis elbow......
- Tanya Stroh Here's a great Full Body workout from Tanya Stroh, an online personal trainer, fitness professional and of our Twitter and Facebook friend's too. She sent us a workout uniquely created for one of her clients below. Here's the workout routine from Tanya... I want to share with you Lisa’s favorite......
- Laguna Beach This workout routine focusing on upper body is inspired from my visit to Laguna Beach this weekend. It's full body Dead Lifts with and emphasis on chest immediately after with the Olympic Incline Press. You will be 100% more effective with your workouts if you have a written plan. Commit......
- Analysis of Israel: week one. Analysis of Israel: week one. An unbiased third party opinion. First Impressions: Israel has incredible upper body strength. Example 1: Even out of shape without touching a weight for over 120 days Israel can perform seated behind the neck military presses with 135lbs with ease for twelve repetitions. He proceeds......
- Tennis Scoring A game of tennis starts with the service and ends when a player has scored 4 points, as long as they are also 2 points ahead of their opponent. Games are generally part of a set, which is a series of games played until one player has reached six wins,......
Tagged with: arm exercises • barbell bench press • degree incline • dumbbell rows • elbow pain • flare • flat barbell bench press • incline dumbell press • lats • lifting weights • palms • pull ups • pushups • shoulder press • shrugs • smith machine • t bar rows • ups • warmup • workout routine
Filed under: Cure Tennis Elbow
Like this post? Subscribe to my RSS feed and get loads more!
tendonitias isn’t fun, Im only 16 and I have it in my left wrist becuase I broke it 2ce in 5 months. Simply rest it for a while. Do soem simple streching exercises and take some advil or alive for the pain. Depending on our weight and what not you can take up to 3 advil. I’m 5′2 and I weigh 118lbs my doctor says IM OK to take 3 once then 2 every 6 hours. it helps…as for everything you do..you’re nuts. Im sure you look great but maybe take it a little easy on your elbow, knees and sholder..you can couse tares if you over strain it.