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Got Tendinitis In The Elbow/knee? Check This

tendinitis painful elbow knee pain

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#1 DonkeyKong

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Posted 22 May 2012 - 06:27 AM

So, I saw this in two separate places:

Mobility WOD: http://www.mobilityw...nis-do-you.html

Glenn Pendlay: http://glennpendlay....got-tendonitis/

Basically you get a tire inner tube, chop out the valve and slice it in half, lengthways. Wrap that mo-fo around your elbow joint (best shown in the Mobility WOD video) and then go through a full range of elbow motion for a minute or so (or until your hand looks like it's gonna fall off). Then bingo! your tendinitis is cured.

A quick caveat - I couldn't get this working with the elastic bands at the gym this morning, and I'm yet to lay my hands on a tire inner tube (damn local bike shop was out). From the comments it seems like these approaches work, and if Glenn recommends it then I'm interested.

If anyone else has tried this I'd love to know. I've been using a fucking hard foam roller on the forearms and triceps. Will update again later when I have tried it to let you know of its efficacy.
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#2 DonkeyKong

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Posted 22 May 2012 - 08:33 AM

Edit: I bagged a mountain bike inner tube, and this works well. I can't get it as tight as Pendlay does in his video (I think you need a willing volunteer to help load the tension) but it still got a good squeeze on. Elbows have much better ROM afterwards. Will keep posted as to whether this makes a difference to the feeling when lifting or not (i.e. whether it's fixed the problem or just fixed the symptoms).
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#3 NeilPorter

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Posted 22 May 2012 - 10:45 AM

Interested in this...I have it in elbows and stops me doing chin ups or heavy rows...
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#4 sking

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Posted 22 May 2012 - 01:24 PM

Very cool. Thanks for that!
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#5 spector

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Posted 22 May 2012 - 02:05 PM

I've tried this on me knees (I don't usually have any elbow problems) but it hasn't been as effective as I've hoped yet. Perhaps I'm not making it tight enough? I feel like I'm about to cut off circulation and he explicitly says "we aren't making a tourniquet here" so I'm not sure how tight to go. I also find that the tightness seems to be strongest in the exact opposite side of the joint that I want it to be on, which is also frustrating.
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#6 DonkeyKong

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Posted 22 May 2012 - 02:13 PM

I didn't try it on my knees Keenan, but I definitely found that my elbows feel brand new having done it. Even after front squats tonight (which when heavy normally give me a bit of grief) they were fine. Check the mobility WOD site - there's an article on there showing how to strap the knees up here
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#7 michail

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Posted 22 May 2012 - 02:58 PM

Very interesting. I get some sort of odd elbow problem from doing curls. It's an aching pain on the outside of the joint. I'm not sure what it is -- golfer's elbow or tennis elbow perhaps?

I don't get them from chin ups / pull ups. If I stick to hammer curls I'm usually OK. Doing curls with a barbell is sure to cause it.
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#8 Vlad

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Posted 22 May 2012 - 09:01 PM

Interesting stuf, Neil! Thanks for posting it.
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#9 Leggiez

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Posted 22 May 2012 - 09:16 PM

I have used this before , it works really well . Instant relief once the tubing is removed.
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#10 AdamW

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Posted 23 May 2012 - 12:15 AM

I tried it a while ago, tube was so tight that it left bruises all over my arm. Hurt like HELL getting someone to bend it with the tube on it, and it felt better when I took it off, but only because the damn tube was off. Tendonitis was still there and hurt just as bad. So in my experience it's no magic fix, just hurts a lot.
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#11 DonkeyKong

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Posted 23 May 2012 - 06:36 AM

Funny Adam - maybe it depends on the type and cause of the pain. I had mine wrapped rather loosely (because I did it myself) and was sure to bend the elbow through a full range of motion (i.e. backwards, side-to-side etc) and it feels completely different now. My pain was at the insertion point of tricep and elbow joint, and in the crook of my elbow on the forearm side.

If you get the inner tube it's pretty cheap as a solution though - the guy I bought mine from said he'd have given me it for free if he'd had a bike in for repair that day (i.e. give me a punctured one that he was replacing). In any case it was $9 for something that may well deliver a lot of relief.
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#12 FerrousMaverick

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Posted 26 May 2012 - 03:54 PM

Just tried it myself, and the elbows are feeling good. The question is whether it translates to a loaded bar. I won't be doing any pressing any time soon, so we'll see later on.
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#13 rj347

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Posted 26 May 2012 - 04:49 PM

Interesting stuff. I have a wrist that is killing me from overhead squats... I'm going to try this out...

Found a site that sells actual bands that do the same thing... they have video techniques for all different joints... I'll try it out with just a bike tire though...

http://smr.networkfi...ression-straps/
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#14 rossi

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Posted 28 May 2012 - 08:08 AM

Does not work for me, and the feeling afterwards like your veigns and blood vessels have exploded is not nice.
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#15 Slick

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Posted 29 May 2012 - 02:16 PM

Interested in this...I have it in elbows and stops me doing chin ups or heavy rows...


Hi Neil, I got one of these http://www.physioroo...2033/37869.html on advice of my physio and I am still able to do pull ups and chins and heavy rows (underhand grip) whilst wearing this. It may or may not work for you but for me if allowed me to keep on progressing with my lifting

btw going back to the OP, I tried this a few times, it gave instant relief for me but my tendonitis is still there
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#16 DonkeyKong

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Posted 30 May 2012 - 09:06 AM

Interesting how it works for some of us but not others. My tendinitis is completely gone, although my forearm started to get angry again after lots of tire flip reps last night. Still nowhere near as bad as it was. It also worked for my right ankle, which has been crunchy and annoyed for years since I tore all the ligaments as a kid. Not as well as for the elbow, but definite improvement.
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#17 lunamud

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Posted 10 July 2012 - 12:04 AM

I just ordered my inner tube. I really hope this works for me! It seems too good to be true.
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#18 Juggerswolik

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Posted 20 August 2012 - 10:23 AM

Damn, this is awesome! I used some elastic bandage from a physiotherapy-friend and it makes the whole ROM just feel awesome within seconds. Thanks!

Edit: Works great on the wrist, too. Holy shit, this is blowing my mind right now.
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#19 michail

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Posted 20 August 2012 - 03:48 PM

I have great luck just wearing forearm straps when I do any lifting or exercises that can aggravate the problem. It went from sever pain that made me think I needed a few months off to occasional mild discomfort. I don't even ice or take nsaids.

I had some issues my last session. I think it was from being slightly off on my squat grip for one set. I did some trigger point therapy work between sets by jamming my thumb up into the tender spots. Surprisingly it seemed to help. Just about all the discomfort was gone by the end of my workout.
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#20 DonkeyKong

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Posted 21 August 2012 - 02:34 AM

Damn, this is awesome! I used some elastic bandage from a physiotherapy-friend and it makes the whole ROM just feel awesome within seconds. Thanks!

Edit: Works great on the wrist, too. Holy shit, this is blowing my mind right now.


Yeah - it blew my mind when I first tried it too. Couldn't believe something so unlikely would lead to such a dramatic change in pain perception.

Michail - I used to do that too, but after a while the accumulated set of pressure points becomes unmanageable. This trick seems to "reset" those points to a much lower level, as I've not had any pain for months.
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#21 Erelyes

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Posted 27 August 2012 - 10:23 AM

Having had some minor issues with my elbow, caused by picking up a 20kg plate with one hand in a funny way, (derr) I have found the following worked well -

1. Work the hell out of the tendon that's sore, massage it hard for a good 5m.
2. Moderately exercise it as normal for a good while wearing support bandage. Something specific helps. Like this http://www.hughston....hha/a.seven.htm
3. Do the bicycle tube trick.

You'll notice my link says to do exercise then massage. I heard the other way around. The theory being that the massage breaks up the weak scar tissue (effectively reinjuring) and then the exercise allows the tendon to repair in a realigned e.g. non scarred way. The compression / support bandage helps to squeeze out 'bad stuff' (forget the name)
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#22 aria

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Posted 10 September 2012 - 02:59 PM

Anyone else only geting very short term relief from this? I'm pretty sure I'm getting it tight enough as my hands look and feel like they are about to fall off, but within a few hours max, I'm back to square 1.
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#23 FerrousMaverick

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Posted 10 September 2012 - 03:23 PM

It is temporary relief. It helps, but sometimes you have more inflammation than can be fixed with the rush of blood through the joint. Paul Carter (Lift-Run-Bang) favors mixing in low weight high rep work to address these issues. The idea is that activity strengthens the connective tissue, and gets blood flowing through the joint which over time will have a more lasting solution. That seems to jive with other rehab/prehab type work I've read, so I'm likely to start incorporating that after my upcoming meet. The target rep range is 15-30 reps for a movement. If you get over 20+ reps, you can increase weight.
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#24 aria

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Posted 10 September 2012 - 03:30 PM

Thanks Berin, that sounds like a plan.
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#25 DonkeyKong

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Posted 11 September 2012 - 02:07 AM

Mix it up with foam rolling the area too. Tendinitis for me comes from triceps, sometimes the insertion point for the bicep, and the forearms. Roll the fuck out of the area then do the rubber band trick and it seems to work better.
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#26 aria

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Posted 11 September 2012 - 05:18 AM

Thanks Neil. I went apeshit with a rumble-roller before the rubber yesterday. No dice.

I'll keep at it.
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