I Had Climber's Elbow. I Don't Have Pain Anymore; and Two Years Later, It Hasn't Come Back
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- Опубліковано 31 тра 2024
- I've had elbow pain: climber's elbow and golfer's elbow. After clinicians helped me get an exercise routine in place, I wanted to share how I got through the pain and how I've stopped the pain from coming back.
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0:00 Intro
0:16 Bumper
0:25 What is Climber's Elbow?
1:18 Consider Professional Help
1:51 Know What is Causing the Pain
2:30 Stretches
3:20 Mobility Exercises
3:56 Antagonistic Strength Training
5:44 Lattice Training Climber's Stretch
6:33 Outro
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Have you ever had climber's elbow? Do you know what caused it? Did you get rid of it? What helped?
I'm absolutely experiencing both climbers elbow and tendinitis in both elbows. After a shoulder injury it got pretty debilitating and then caused other muscle compensation issues surrounding it. Despite what most typical doctors have told me which is stop doing what I'm doing for a month or so that most benefit has been from a lot the exercises that you're explaining. I feel almost immediate relief after doing light weight forearm curls (palm up/down) and rotation exercises. I've also been stretching my shoulders ALOT more. Which seems to help since.....well, ya know everything's connected lol
And I've heard life changing things about dry needling which I'm trying for the first time next week. Fingers crossed 🤞
very good video thank you!
Thanks for the support! Hope it helps.
Awesome video.... I'm struggling a bit with triceps tendonitis
Thanks for the support! 🙏 Hope the tendonitis gets worked out.
Super video
Thanks!
Great video! I'm going to incorporate some of these in my rehab program. As I'm getting older and everything is catching up to me I'm having to spend more time focusing on preventative exercises. And learning what works for others is always motivating.
My cells used to regenerate 🤣
@@ShortGuysBetaWorks 🤣
Thanks a bunch for posting this. Similar to Whitman's post, My Elbow pain has gone from annoying to very annoying after a minor shoulder injury (that is mostly recovered now) . Just took notes and will be doing all things here recommended. I really don't want to go the surgery route. One of my climbing partners had it, and is back and feels better than ever, but I'm hopeful this route will do the trick. I'll post how I'm doing in a few weeks.
Hope it works out for you, and thanks for sharing your issue with us! 💪🙏
Any luck?
Actually yes a different kinda luck. A new climbing partner of mine happens to be a PT. My shoulder is/was a bigger issue and I’ve seen noticeable improvements doing the plan she put me on. There is a light at the end of that tunnel.
As far as my elbow, As long as I don’t do pull-ups, or 1 arm hangs it doesn’t bother me. Which is to say it’s still a significant limiting factor. With the improvement in shoulder, I will be adding in more focus on the elbow. The elbow specific exercises my PT has for me are right in line with what Jason has posted here. Big kudos for putting this out there.
Also many thanks out to everyone in the community looking to help each other.
@tommyfullofit I started doing the daily stretches and exercises a few times a week on top of my current routine.. which is also in line with some other sources. And I have to say, its working 😅😅 I'm going to stay Conservative and not push the boat out, build strength. But every 6 weeks I'll have a review and see how I'm getting on. I'm back to full floor pushups too which is a bonus
@@jameswilsonmusic7749wow that’s awesome! Keep it up!!
How long after doing these exercises did the pain go away? I have the exact same problem, rounded shoulders, lack of lat activation during pull ups on an untrained body with weak grip. Trying to get rid of it, but it seems to be lingering still.
A good number of months. I remember a slowly degrading amount of pain until eventually I didn't notice pain at all, but it took a while. Best of luck to you!
@@ShortGuysBetaWorks Thank you. That certainly sets different expectations.
Great video. Did the doorway stretch aggrevate your elbow at all?
Appreciate that. 🙏 No, the stretch did not aggravate my elbow. 💪
@@ShortGuysBetaWorks that's interesting. It aggrevates mine. Should I skip it that or, do it to tolerable pain level
@@jameswilsonmusic7749 there are probably enough other stretches that skipping something that is aggravating things is a good idea.
@ShortGuysBetaWorks yea I'd say so too. Thanks again.
@@jameswilsonmusic7749 Sure. Let me know how it goes.
Great video. Did you continue climbing/pull-ups etc through the pain while you introduced all of the rehabilitation? One common theme seems to be to not rest it. Continue to progressively load it as you rehab. Would you agree?
We stopped the movement which we had isolated as the problem (weighted pull-ups), but continued with load progression on everything else in the training routine.
That’s interesting. I watched a video this week of a Strength coach who actually recommends progressively loading chin ups to actually fix the issue. I should send it to you. He said it cures the issue every time. At what point did you start chinning/climbing again?
My issues stem from weighted pull ups as well. I’ve noticed resting only makes it worse.
@@CogitoErgoSum2024 Never stopped climbing. After the pain was gone for a solid month, we started pull ups and then adding more and more weight to those pull ups. Took another two months of that as a ramp up before we were back at my previous max-loaded pull up.
@@ShortGuysBetaWorks I just sent you the link on your website. Let me know your thoughts on this approach. Thank you!
@@ShortGuysBetaWorks appreciate your responses. 😊