How To Heal Elbow Tendinitis - Starting Strength Radio Clips
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- Опубліковано 26 тра 2020
- Rip gives you a protocol for when elbow tendinitis flairs up.
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I came across this video through a link shared on twitter. I've been suffering from pain in both my elbows for the last 2months. It's a nagging pain that feels like your nerve is pinched, and is there all the time. It's As you said, doctor advised surgery.
Yesterday after my workout, I did chin ups as you advised, could only manage 9sets as my arms were spent. This morning I woke up to no elbow pain for the first time in 2 months! It's now afternoon and the pain still hasn't come back.
I would like to thank you from the bottom of my heart (and also the twitter user who posted your vid). I know this is an old video but I just had to comment my appreciation. Thank you sir!
how long have you done this protocol?
@@alefbrito2878 I kept at it for about 2 weeks. haven't had elbow pain since, so I've been about 8 months pain free. This piece of advise certainly worked for me
@@MrVinkho Do you do it after your workouts or in between the sets
Reminder to self:
Submaximal sets of chinups.
3 chinups x 20 sets. A minute between sets.
Total 60 chinups
First time 10 sets then increase to 15 then to 20 sets.
Minimum 5 workouts to break through granulation tissue. Keep doing same number of reps over and over
After a couple thousand dollars after insurance in specialist visits, x-rays, MRI’s and physical therapy it just so happen the only thing improving my tendinitis is this protocol.
Thanks Mark and team for providing this content. PS: pink lives matter
wow I have golfer's elbow, been to 2 physio and ortho and nothing helped me, watched many yt videos and no one writed down comment that tho exercises helped on 100% symptoms, and finally I found it ;-)
I assume the MRI showed no tear.
I can't tell you how much this helps! Thank you!!
Thanks Rip for more great advice
I was off training for three weeks . First squat session and the pain came back. He is totally right. I like the idea that it can be healed this way. I also know right now from his other videos that my wrong grip caused the pain. I am going to fix it all. Thank you 👍💪
Awesome! Wish I had known this years ago. I still have slight tendinitis in both of my elbows still but not to the point that it bothers me. To sort of fix mine I would do a cross fiber massage just below point of my elbow where I felt the pain. It made it feel better but this chin up method sounds like its a lot easier to do.
Thanks rip!
Do you do the chin up protocol every day for five days or every other day for a total of five sessions?
Many thanks, how often? How long should you rest between workouts?
PROTOCOL:
20 sets of 5 reps each of submaximal chin ups. Take 1:15 min break in between. This will hurt and increases the inflammation which in turns will help the healing process. You should see progress at the end of 5 workouts.
Can you do this biceps tendonitis version rip?thank you
i will be giving this a try starting today.
Did it work? My left elbow is fucked
@WeightedCali Ya, it does. he's usually got good info!
I did this 2 years ago when i ran smolov bench. Its like magic
I started doing 5x3 and then 7x3. Before this I had acupuncture which helped with the pain and stiffness. Its a work in progress.
The Theraband is amazing for medial and lateral issues. Amazing.
NorthsideChamps16 help!!! What excersises please. Have you had success. Please answer as desperate.
Are you referring to TheraBAR? Reverse Tyler Twist for golfer’s elbow?
My mom is experiencing really bad tendinitis, mid 50s, but has not trained before. She can’t do a chin-up. Can she do lat pull downs chin-up style as an alternative to treat this? Thanks
Work up to twenny sets of fahve chin ups... got it. Thanks Rip.
LOL!
Would this approach work with squats for knee injuries? I know someone who recently got hurt and asked me for advice. I do realise it depends on the injury, but I don't have the knowledge to pinpoint the problem just by looking at it
Exellent information. I did 4th workout 12x4 13x3. I dont have any pain when i doing chin ups. I have pain the Day after workout but it decreased.
Did it work?
Can we replace the chin ups with close grip pull down, if a person cannot do chin ups… will it work the same way?
Will this technique mentioned in the video also work for elbow pain at the back of the elbow.
PLEASE Mr.Rip, do audio books. Read Faulkner and Cormac McCarthy out loud so people give you fat stacks of cash. Patreon this thing.
have had what someone has called "golfers elbow" for more than 6 years. As Mark described, the pain does feel like it is on the golfers elbow side, not the tennis elbow side.
I do a lot of pullups, I've been doing "murph" workouts every now and then, however, upon seeing this video, I will try this protocol as he suggests.
Did you try it?
How'd it go?
Remember chin-ups not pull-ups (at least this is what I understood from his description)
I have episodic tennis elbow mainly when I cycle in a lot of heavy kettlebell cleans. So perhaps as it flares I’ll incorporate 20 sets of 15 chin-ups every other day. The frequency was unclear as to if it should be daily, every other day, bi-weekly, once a week.
will this work for olecranon bursitis?
Can these approach help with knee tendinitis?
It works, and the more blood flow to the area the more it can heal while hurting.
Did u stop lifting becides the chin ups? Or did u continue to lift?
@@Popskiwoop no, I didn’t stop lifting.
@@Popskiwoop As a matter of fact, I recently found out that if you do JM Presses you will alleviate any elbow pain rather quickly.
@@dreaminglifepodcast how’s it now
And what about tendinitis directly in the biceps? Can I do the same work?
Do we do this exercise every day OR every other day?
I went to the doc and guess what - surgery... I am definitely trying this workout
Update?
Did this program twice for forearm pain in different arms. 5x20 before the rest of my workout. IT JUST WORKS.
It didn't affect your ability to do the rest of your workout or tire you out?
@@beloelobelo2387It’s sub-maximal so doesn’t take too much out of me. It does take time though. If your workout suffers a little, it’s still worth it
Hi Rip is this someform of GTG?
I have bad squatter's shoulder tendinitis, same process?
How often should this be done? Every day? Every time I pull? Three times a week? Hhhwhat?
I do them between sets of whatever im working on.
Twice per week according to the website.
How would a beginner approach this if he/she isn't strong enough yet to complete even 1 chin up? I've been doing negative chin ups for a couple of months, and have developed golfer's elbow.
As it is now, if I just do squat, deadlift, bench and press, that also imflames the piss out of my elbow tendinitis. What makes the inflammation from this protocol with chin ups better for fixing the tendinitis?
Hi Mark, I have a female client who is suffering badly with tendinitis in both elbows. How do you adapt this method if your client is unable to do a single chin-up? Would a lat-pull down or another form of assisted chin-up suffice?
I would imagine assisted chinups is the closest thing to a chinup. Either with a machine that supports the knees, or an exercise band that you wrap around the top of the chinup bar and your knees
do banded chin ups and reduce band tension over time
This sounds insane... I’m going to try it
worked?
@@MusZism haven tried yet, however I’ve been more aggressive with my rehab and it’s going really well.
@@theoneandonly668 Does rest not work properly? I have mild elbow tendonitis and dont wanna waste a week deloading if it barely helps.
@@MusZism no rest is bad, need to lower your load and slowly increase. Focus on scapular stability and core. I have severe tendinitis in both my elbows and it’s gotten a lot better. Nearly 100%; I’ve learned that rest is useless you need to strengthen your body so your wrists flexors don’t have to work as hard.
Any update??
I have bilateral golfer's elbow. I simply cannot do one chin up right now - I tried and didn't really get close. Would forearm curls be a reasonable substitution? I've also read about some promising outcomes from those exercises for golfer's elbow.
Do eccentric portion of it
The "submaximal" part is important. I GAVE myself a pretty nasty case of golfers elbow by doing more chins than I was ready for.
Suffice it to say that Pavel's Russian Fighter program didn't work well for me.
Same here mate, got to week three and had to stop
Great program to follow tho' 👍👍
listen here, my program was made as a joke, i didn't expect anyone to follow it. Everybody knows military training is shit and i thought it would be funny if i made a shit program aswell. Why do people keep following it? it only gives you pain.. i've never done it myself because i knew it was stupid.
@@albupavel You spread misinformation and thought it was funny ? Nice contribution to this already suffering world mate!
I’m going to start this protocol tonight. Any advice on how much time between workouts? Thanks.
Did it work? I will try it today
@@randagen5686 it was very effective actually. Good luck to you!
@@Theory_B thanks bro! I've been resting for 5 months and its nit much better so i guess this has to work
@@randagen5686 I did the routine (20 sets of 5) once every 5 days and saw improvement after around week 3. Before this is had elbow tendinitis for around 4 months.
@@Theory_B thanks, ill try it🤞
Isometrics are excellent for tendinitis. And strength in general.
I am curious if anyone who has tried this had an MRI that showed a TE tear of 50%.
If yes, how is it post 1 yr of trying this?
Any orher suggestions that have worked LONG TERM, or fixed.
Also one thing to note. Chinups dont bother TE, they do bother golphers elbow. With TE or similar radial tunnel entrapment I can do ten pullups no problem.
Can't open a water bottle or unzip a backpack without a lot of pain.
Would it be ok to rep out to failure the last set since I do chins weekly for my strength training? Also should I add a 2nd day per week of the 3 x20 chins to speed the process of healing? I’m not in much pain but my tennis elbow is annoying. Thx
hi rip ,do you increase the reps or sets every workout ?
sets
I felt that when he said "if you're stupid enough to go to the doctor for this" 🤣
Mark or @starting Strength : I wanted to know and I hope to get a response...please. I have Tennis Elbow and I was looking at this video, how ever I cant do a single chin up. Can I use bands? How many chin-ups should I do in a set given that I cant do any chin ups? please help. I am sufferings from 6 months and I want to try this method.
If anyone else reads this and wants to message or comment, please let me know.
Can you do this with other exercises/joints? Say my knees feel like shit, will doing a bunch of submaximal sets of squats help?
Well, nonetheless you will have to figure out what movement that caused the pain
I have use wall sits for knee pain with good results, but it depends on the cause of the knee pain.
GE lingering for a few months, it got very painful about a month ago, gave it some rest and it did not get better. I've decided to give this a try 3-4 reps, 20 sets. 2 days ago I did my 3rd workout and the pain is really bad. Should I continue? if so, should I wait a couple of days for the pain to get better? or just go mad and go no matter how bad it hurts?!!
How did it go?
I have pain in the outer side of my right knee , can this method apply to help it ? Thank you
Yes do pull ups but with your knees
NorthsideChamps16 😆😆😆
"If your so stupid to see a doctor about this shit" 😄 no bs I love it.
Would this be an effective protocol for triceps tendinitis as well? Pain directly behind elbow where Tricep connects to elbow? Seems like it could be.
Curious about that too, like 20 sets of 3 dips or something to inflame the F out of it and force it to heal
Yeah I mean Its worth a try..it could help or set you back multiple weeks. I tried the chin-up protocol and it didnt work for me. It actually sensitized the area soo much that it made it worse and more chronic. I think training around the issue.. focusing on movements that cause you minimal pain and then progressing volume and load slowly is a better idea. IMO@@KastoeKrab
@@IntentTrainingMethodsim actually trying it right now! This procotol actually did fixed my golfers elbow in about 4 workouts. Today I did my first 15ish sets of 4 reps of dips. In a few days I will try 20 sets of 5 dips. Hopefully this will trigger it to heal like it did with golfers elbow. I’ll keep you updated
Yo I’m in my third workout as of today. First workout I did 15 sets of 4 dips. Second workout I did 15 sets of 5 to 10 push ups. Third workout today with bodyweight skull crushers 8 reps, I think about 20 sets. I think I’m going to continue with skull crushers cus they really fuck up my triceps and I get a sick pump. 2 more workouts to go.
How many chins can rip do?
What about chloroquine against epycondilitis?
Please suggest something for triceps tendinopathy as well. I have both golfer's elbow and triceps tendinopathy. I can't do the chin up without aggravating my triceps tendon
worth trying. I've had golfer's elbow since January. doesn't seem to want to go away.
Me too. Did you try it? Have success? Pointers?
@@selmaave9145 the best thing is to get one of these theraband flexbars and do the rehab exercises.
ua-cam.com/video/fXggnbIEdEE/v-deo.html
Mark is right you need to work it regularly but the road to recovery is longer than he says here.
@@jimmydigital I actually have a theraband and gave up on it but perhaps I wasn't working the tendons hard enough. I'll try again.
Did you try the chin-ups? With any results? I've actually had some modest improvements with light weight preacher curls 2-3 sets x 20-30 reps -- still sore but not really that painful anymore.
Thanks for your help.
@@selmaave9145 don’t give up. 10 mins a day with the theraband and massage the area too - use the bar like a foam roller. Yeah i started doing chin ups - ten sets of 2 with 1 minute rest and that helped too but after I had made some progress with the theraband. It’s a slow process but resting it doesn’t work even physios say it needs to be worked to heal
Patella tendinitis?
Can anyone confirm this works, and how you did it? Im already spending quite a while in the gym, how long does this take? I recently developed this issue, from a bad grip in the squat as he mentioned. Was the pain permanently gone?
did you try it?
So I didn’t “fix it”, but I wear elbow cuffs now. I started taking omega 3 and it’s helped. I did tricep extensions with low weight and I saw a little improvement. I am now using a fit gun on my elbow and it’s also relived some pain. Just my .2
If someone this knowledgeable about lifting gives you the solution why wouldn't you try it out to heal yourself in just three to five sessions?
Seems like nobody who comments that they will try it actually bothers to give it a go like they think they know better than this guy.
Banded Pullups 5x5 slow tempo
Hanging Therapy 5x30:30 work rest
4 weeks 2x a week
Terrible long lasting tennis elbow gone. 🤷♂️ #truestory
🤷♂️ #truestory
What is hanging therapy?
Andrew P hanging from a chin-up bar...for time. 30 seconds
@@PaulsChannel779 cheers
I'm going to give this a try. Now.... What about wrist pain/sprain? I'm assuming it's not the same as there is little to no muscle in the wrists.
did it work
@@MusZism does it work? Yes. Does it work by itself? Depends on how bad the tendonosis is. Mine was very very bad. Im having success following Kelly Starrett's prescription. Lots of soft tissue release on the problem areas all the way up to my pecs and subscapularis. Lots of blood flow restriction training (2x per day one at 15 minutes and another at 5 minutes). Lots of sleep, walking and bomb ass nutrition.
You can download Kelly Starrett's mobility coach program online. It's free for 14 days and you can run through all of the mobility prescriptions and find the one that gives the most relief.
You could also go to a sports massage therapist who is familiar with trigger point release therapy and they can release it for you instead of you having to guess. Imma have to be away from calisthenics for about 12 weeks to recover but I'll still be doing rows, pushups, dips just no skills. Not until I heal.
@@OutrageIsNow alright, well mine is very light, only feel it when I get like 5 min into a workout, don’t wanna risk making it worse tho with this approach
@@MusZism I would suggest doing bodyweight rows for 5 sets of 5 then. That's what I'm doing because my issue (yours may be different) was my shoulder was out of whack due to a tight subscap/biceps/pec and my lower traps and rhomboids weren't working the way they should've been. The rows really emphasize correct upper back activation and they're easier on the elbows and shoulders.
SquatUniversity has a great video on addressing function of the shoulder with golfers elbow. Most of the time, the elbow is just a symptom of something further up the kinetic chain that isn't functioning correctly. That's exactly what was going on in my case.
@@OutrageIsNow Yes, I've been doing facepulls, because I too happen to believe my golfers elbow comes from my shoulder somehow. Other than that I'm doing no volume. I wanna get back quick so I think I might have to give rows or that chin up routine a try if it speeds up the process.
I have a pain deep in my lateral elbow from punching a guy harder than I should have in a life or death robbery situation. It almost feels like the bone is injured, or the muscle just along the top of the bone. It's been a pretty sharp pain for 7-8 months now. I'll try the pull-up thing but is it possible to get tennis elbow from a single punch or could it be something else? I just assumed my joint was f-ed.
_A life or death robbery_ wow! how much money did you manage to rob him of?
I got into a fight and could not work out a year, my fingers and elbow were wrecked. Try red light/NIR LEDs that is the only way my fingers got full function back.
You're so cool..
Can i use a similar protocol for quadriceps tendonitis (pain at the top of the patella when sitting and standing) with squats instead of chin ups?
He mentioned in a video about a similar protocol go and search for it in this channel.
Natural hypertrophy made a video about this
Does this really work??
The protocol did heal most of it, but not 100% of it. Right now I'm trying 10 minutes twice a day after everyworkout of forearms rice bucket training. It works every muscles and gives a great pump. I'll report back in a couple weeks to see if it cleared the remaining pain.
Any updates ?
Hi Rip, I have been told Starting Strength is the gold standard of "functional fitness". Can you tell me more about your metcon Olympic lifting protocols and how you incorporate burpees into your famous "double kettlebell suitcase squat programming", please? Thanks!
Brother, I WANT to follow your advice. I am following your advice. Here’s the fucking thing: I feel like this shit is gonna snap.
I’m writing to you from under a pull up bar/rack. I’m doing what you’re saying to do. I can’t afford surgery. I’m fucking trusting you here.
Well? Did it work or did you die?
@@essentialsubliminals7606 I’m not saying it doesn’t work. If it works for you, it works. It didn’t work for me.
I went at it for a month, and it was apparent I wasn’t improving the issue but instead just aggravating it. I guess my tendons simply weren’t ready for the load and frequency.
So I took a pride pill and I’ve been doing a super basic body weight routine that has me doing stuff like wall push ups. It feels ridiculous but I feel I’m progressing. At one point in the routine (probably a few years from now) it asks you to progress to pull ups and that’s when I’ll do them again, not at any point before.
This has been a lesson in not abusing my body.
Any updates?
@@Ebvardh updates?
I am curious, why chinups and not pull-ups? Pull-ups should put more pressure on the elbow if that is the objective, no?
Probably because it's easier to do chin ups than pull ups, so you'd have a better chance of reaching higher numbers of sets... but I would try to switch it up like maybe out of 20 sets you can do idk, 6 of pull ups and 12 of chin ups or vice versa and see how it goes.
Is supinated or prone grip preferred for lateral epicondylitis?
Chin up is supinated grip. Pull up is the other.
The goal is to cause inflammation to promote healing, try either grip if it causes pain your on the right track.
100%
What if nothing inflames my golf and tennis elbow expect the squat?
Maybe you are putting too much pressure on your arms when you squat
Wear elbow sleeves. I heard it from Dave Tate, Tate heard it from Louie Simmons, I, as an internet nobody, will personally vouch for it.
Fix your grip
If I can only do 4-5 reps of chins could I just do doubles with like 30 seconds of rest? otherwise I'd be there all day
Do 3 reps. Work up to 20 sets. 1 min rest between sets. Make time because this routine really works
Do Extracorporal shock wave therapy. This can make it even worse
15 times lol. Maybe with knee assist but still debateable
I don't know which types of Doctors mark visits, or if he chooses his stories purposefully like that.
in any case, Surgery for tendinitis is offered as a last resort, when literally everything else failed. (Physiotherapy is how we begin).
cheers.
Mark's point is that you start with physiotherapy and so on to get nowhere. The problem persists, surgery is offered and then the problem may still persist. Meanwhile, there's this other approach that can easily fix the problem.
I had it bad for almost 2 years - playing competitive Racquetball. It was so bad I couldn’t swing a goddamn racquet. I tried 50 MF’n things (but I did not go to the Doctor cuz I’m not an idiot, I played football).
I started this protocol:
- 2 weeks = 80%
- 4 weeks = 100%
Full stop. Period. It hasn’t come back. This guy is a f’n wizard! If
you don’t listen to him you’re an idiot.
I'm going to chip in and say this works. I've been doing it for 2 weeks, and day-to-day pain is gone. I still get pain if I do a barbell curl, or from the first few sets of chins, but the reduction in day-to-day pain is clear.
I ran it like this: Day one, 20x5. Day Five, 25x5. Day Nine, 30x5, Day Thirteen, 35x5, Day Seventeen, 40x5. Yes, it's boring doing 200 chinups (and with the minute or two rest it takes a long time). Each session the first five sets are agony, then it basically feels OK.
I have had GE in left arm for 18 months after a Brazilian JiuJitsu injury (arm barred by an over-enthusiastic and strong white belt), and independently in my right arm for 6 months after I did a month of GVT protocol (very bad idea... should have stuck with Starting Strength). Tried the Theraband etc, nothing worked until this. This is definitely the most effective protocol even though I'm not 100% fixed yet. I'm personally going to continue and see if further improvements are possible; 45x5 today.
Sheesh.. Another victim to the GVT. My condolences mate!
Did you find improvement after posting? It's been 4months.
@@ammarkuzu2393 some improvement overall. I can curl now, but I've still got a little tendonitis in both elbows
@@duncanwilliams1392 I hate to depend on you for this. But if it’s possible, could you do an update?
@@Ebvardh I currently have very minor pain in both elbows, but I do train BJJ 5 days a week. It's very manageable, nothing like before. I can do all my usual movements now, including curls if I feel like doing curls, which I don't often. Pain a 2 at max. In my opinion this technique worked.
So the only thing i have to do are chin ups?
...and fix whatever caused the injury in the first place. Check your form.
Are we to believe Rip does 20 laps in a session.
He sounds like He’s making story up as he goes 😅
What's a third of zero 😢
What if I am to weak and fat to do a chin up?
Maybe try using resistance bands wrapped on your knee and around the bar to assist you
then lose weight
It’s called Chins up if ur fat
Do _negatives_
Underhand lat pulldown or perhaps assisted pullup machine.
Crap. Can you use a band? I might be able to do 5 with bad form. Not 10.
This is horse detendonitiser
is this legit advice lol?
So...Anatomical Adaptation...that is Periodization...go figure. I guess the Ex.Phys "b*llsh*t" is fine when you need it. 🙄
Meat head gives advice.
Rip is not a medical doctor. He should not be giving medical advice. I will tell you how to prevent "elbow tendinitis". Don't do the activity that gave you the elbow tendinitis. Medial and lateral epicondylitis are pathologic conditions, ie. not normal. Any exercise which causes pathology should not be performed. Even if you're a 'powerlifter'.
Also, not everyone has back pain, like Rip claims. Probably why he shouldn't be giving medical advice.
Cure a condition by never getting that condition?
Wow what great advice. I'll take Rip's advice thanks.
@Tim Morrison Yes. I'm an M.D. and board certified in Diagnostic Radiology.
Also, recommending people to not do cardio is the stupidest thing in the world if their goal is to minimize injury and live a long and healthy life.
@@namenotavailable I never said that. Why don't you work on reading comprehension. I can tell now why you'll believe anything Rip says.
"All humans have back pain" WRONG
Everyone by middle age has an abnormal lumbar MRI and degenerative change WRONG
I interpret MRIs for a living. Rip is full of baloney.
His view on Covid-19 is surprisingly rather reasonable though.
Aren’t most medical conditions “not normal”.
@@danielhoward8149 'Medical conditions' is a vague term. Let's get more specific. A stab wound to the neck is also 'not normal'. That wasn't my point.
Rip is recommending non-physiologic exercise which causes pain and suffering, then falsely claims "all humans suffer from this" to justify his bad advice. Salesman, nothing more. Then he goes and gives medical advice!
I have done all sorts of exercise in my life and none of it resulted in back pain or elbow tendinitis. End of story.
What Rip recommendeds is known to cause all sort of issues (just search UA-cam for barbell strength training "insert injury here"). I am here to tell you that you were duped.
They are plenty of ways to get the benefits of exercise without having to suffer injuries and pain. Physically look at who is giving you advice.
He didnt even give a frequency, what the hell? So just daily? Also do you cease your normal workouts?
1 workout every few days, 2 to 5 days between each workout