Golfer's Elbow Rehab (Bicep Curls)

Elbow pain is often related to tendon issues. And pain on the inside part of the elbow is commonly called golfer’s elbow.
Typical advice for tendon pain involves rest, ice, and anti-inflammatories. These things may provide some immediate relief, but they usually fall short for long-term results. This creates a predictable cycle: pain with resistance… pain relief with rest…. Pain returns with a return to activity
If this describes your elbow pain, I have something for you.
Biceps Curls
Tendons are designed for tension. But sometimes we can over-do it and provoke pain.
Rest can feel great because when you stop tugging on a pissed off tendon, it stops hurting.
But then what happens when you NEED to pick something up and put the tendon under tension again after a period of rest? It starts hurting again.
So, we fall into this cycle of pain, rest, relief, return to activity, pain, rest, relief.
For effective rehab, you may need to break that cycle by working through the pain rather than working around it.
Grab a light weight that you believe won’t cause any pain and curl it. Use a smooth, controlled movement and move through a full range of motion.
If the weight doesn’t provoke any discomfort, it’s probably too light.
Select a heavier weight until you find a load that provokes a tolerable amount of discomfort. You are looking for a weight that aggravates the pain during the exercise, but doesn’t cause any lasting pain after you are done. So the pain should fade within 10-15 minutes after exercise.
That’s your sweet spot.
Work on this exercise daily. You may benefit from stressing the tendon multiple times per day.
Over time, your goal is to desensitize your elbow. Eventually, the weight that used to cause mild discomfort won’t feel painful anymore. You will need to increase the weight to find that discomfort again.
Progressively, keep adding weight or reps until you can perform activities without pain. If you can build up to significant resistance in the gym, then light loads in your daily life won’t be as much of an issue.
You will be rehabbing your way out of pain by desensitizing yourself with strength and conditioning.
This process takes time… many months…not a few weeks.
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[@RichardJ.Schueler]

it's only logical, thanks!

[@chrisnetleydc]

You're welcome!