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Post by daustin on Mar 16, 2018 13:14:51 GMT -7
ehowell how is your course of eccentrics going? I am in a very similar situation to where you were when you started this thread, and I just started doing eccentrics following Macleod. It's kind of hard to know if it's working - all I notice is that there's a dull ache in my forearm to go with the sharp pain at my medial epicondyle. What eccentric exercises do you do? For me, wrist curls have never been effective, whereas whatever this is called has been 100% effective: drjuliansaunders.com/wp-content/uploads/2015/08/dodgy_elbows_03.jpg |
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Post by ehowell on Mar 16, 2018 15:38:38 GMT -7
ehowell how is your course of eccentrics going? I am in a very similar situation to where you were when you started this thread, and I just started doing eccentrics following Macleod. It's kind of hard to know if it's working - all I notice is that there's a dull ache in my forearm to go with the sharp pain at my medial epicondyle. Rich, well it's a mixed story. After I last wrote here, I thought I was on the up and up, even went bouldering and climbed really well (injury or no). Two days later I decided to give hard sport climbing a go, which I really hadn't done in about 2 months. Big mistake. I definitely aggravated the injury much worse than I'd ever done bouldering, leaving me little doubt that I had caused some acute damage. With bouldering, it's much easier to work around the injury when you're generally dealing with 10 moves or less. With sport, I think even the warmups were a mistake. So anyway, I took the last week and a half completely away from climbing and threw in the towel on my short-term goals, etc. It was the right move. I've slowly reintroduced the eccentrics, but now I'm concerned that I might be dealing with some ulnar nerve impingement perhaps (noticed some numbness after massaging for a few days), so I've decided to really suck it up and see a PT to at least get an accurate diagnosis. On that note, I think what works (and therefore what doesn't) and why there's so many conflicting anecdotal fixes out there, is because the reason for the injury and the specific muscles/tendons involved vary from person to person. That's why I've decided to get a professional opinion. I feel I'm probably back to where I was in terms of stability/recovery when I last wrote, although I just did my first climbing last night (very moderate, with moderate pain that quickly dissipated after the session). Here's what I'm doing for now, which could all change when I see the PT on Tuesday. Theraband Eccentric wrist curls (green): 3x10 reps, 3 times daily. Working towards 3x15 reps Pronator wrist curls with hammer: 10-15 reps, 1 set daily lots of stretching and massaging. For massaging, I'm focusing just as much on the pecs and biceps as I am the forearm. Try this too: tomrandallclimbing.wordpress.com/2012/11/23/golfers-elbow-a-possible-solution/Associated, I'm also doing a lot of scapular stabilizing drills, as I believe this to be an issue for me. Basically, I'm trying anything that's worked for anyone! I'm sure only 50% of it is necessary, but I'm using pain as my guide. You're right though, results are slow to come and it's hard to say on some days what's really working. It's helpful for me to keep a "pain diary" for each day to assess the ebbs and flows and how they relate to external events, as I discussed above. Hope this helps. |
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richb
Junior Member
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Post by richb on Mar 18, 2018 18:52:52 GMT -7
daustin I have been doing the eccentrics with dumbbells a la Macleod in Make or Break. I guess those are called wrist curls? but I always thought of those as a concentric. My pronator does not seem to be involved in my golfer's elbow at all, so I'm not doing anything indicated for that. ehowell thanks a lot for the detailed update and best of luck with the PT. Eccentrics seem to be working for me, and they are the only thing that has worked so far. I tried the stretches in the Tom Randall link you sent as they were also shown in photos in Macleod. Today I had a medium intensity power workout with nearly undetectable pain. I'm pretty psyched, but your experience with hard sport climbing reaggravating things is sobering. I feel like my pain has been pretty mellow so far, but I have always had it drilled into me that it can get really bad if I let it. Thus I'm trying to be as proactive as possible.
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Post by ehowell on Mar 19, 2018 6:27:31 GMT -7
Rich, sounds like you're working at a low level of pain and can probably get through this unscathed. I'd definitely caution against heading into hard (or maybe even moderate) sport climbing until you're certain that you have no pain. That was a big mistake for me, and I'd probably be back on course had I not done that.
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Post by ehowell on Mar 21, 2018 6:26:05 GMT -7
Something to keep in mind for anyone with these elbow issues: As I sort of suspected, the PT confirmed that I do indeed have ulnar nerve impingement and he doesn’t think I’m dealing with tendinitis at all. I questioned all along if this was the case, as my pain was a bit more in the muscle and close to, but not on, the elbow joint. The numbness I experienced was the real red flag. Anyway, the methods used to address these issues are very different, so I’m glad I ponied up for the appointment. A bit of dry needling in my neck and forearm (OUCH!!), and I can hardly feel any pain at all today. And even better, he wants me to climb!
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