Thank you this is help me a lot I'm definitely gonna take what you have said on board and stay away from chin-ups with the bar and probably implement some straps.
you all probably dont give a shit but does anybody know a method to get back into an Instagram account..? I somehow lost the account password. I would appreciate any tricks you can offer me!
@Saint Wesson I really appreciate your reply. I found the site through google and im waiting for the hacking stuff atm. Looks like it's gonna take a while so I will reply here later when my account password hopefully is recovered.
Elbow pain is a bitch. I've also found neutral grip chin ups to work wonders as well as adding ring support holds and sufficient tricep development in the overhead position :)
Im was progressing really good with my pull ups but all of the sudden my left elbow started hurting and couldnt do much pull ups anymore because of the pain, i could work tru the pain but i know its not a good idea.
Had golfers elbow for years, it was terrible, I couldn't even open door handles. I Tried everything to get rid of it. In the end it was when i started doing deadlifts of all things that it started improving. Double overhand and a weight that would test my grip. I'm not sure if it was my improving grip strength or just getting more blood into my forearms that helped but this was the only thing that worked for me in 5 years of actively trying many different approaches and seeing many different physiotherapists. Good luck anyone suffering from it.
This makes perfect sense! Current research suggests that the most effective treatment for tendinopathy is rest and slow heavy excercise. I have struggled to find a good way to go slow, controlled and heavy with this specific injury. Working with wrist or elbow flexion/extension typically aggravates the problem (no matter what the research says). I haven´t thought of trying straight arm neutral or prontated gripping. Will be testing this. Thanks :)
alexander flame I wonder if the extended arm use of the tendons helped as well. time was when I did lots of KBs and chinups/pullups, when my kb weight went up, my golfer's elbow went away and pretty much stayed away, when I've done fewer deads or KBs, it would creep back in.
Oh wow, this makes a lot of sense actually. I recently started climbing a lot and took away my deadlifting days. Now I'm suffering from golfer's elbow. I need to go back and add deadlifts back into my program.
My own experience: I've started to feel the pain regularly (say, everyday) when decided to abruptly increase the amount of pull-up/chin-up SETS in a workout (say, from 3-4 to 6-8 or even 10). The problem was (as I understood later) that *the PULLING MOTION* (like in pull-ups, chin-ups, deadhang, etc.) in my workout routine *wasn't balanced with the PUSHING MOTION* (like in push-ups, dips, handstand, handstand push-ups, etc.). Joints and tendons require careful approach we often don't provide. So, I cut my pull-up/chin-up sets to just 2 plus 2 sets of deadhang, and balanced it with 2 sets of dips plus 2 sets of static handstand. And BOOM, after months of pain, it just evaporated in days.
Honestly I just stopped working out, couldn't handle it anymore but elbows still bugging me! Think I'll give your method a try and do some light sets! 🤞
@@vot3r Also: - the best explanation of the problem: ruclips.net/video/XXjaCsUlrZs/видео.html (also from Jeff: ruclips.net/video/2_1ylJ-9twY/видео.html and ruclips.net/video/S_93yIKub98/видео.html ) - short preventive and treatment routine: ruclips.net/video/kIYDcsOpnyE/видео.html - plus, I think we as cali guys lack balanced forearm training, thus we need to do a bit of curls, pinch grips etc. (e.g., ruclips.net/video/eiOp3hxJVkw/видео.html)
@@bewarethefuryofapatientman woah i feel like this is part of my golfers elbow. i didnt get pain with a straight bar crossfit rig. but i got pain from a new gym that had more girth pull up station. after my 5 pull i can still get in more but i grip gives way causing me to hang from the the tips. which id say is from the forth finger! .amazing i think i should have to train my grip and forearms and lift from the index finger. thanks man
I’m doing mainly (probably only…) pushing movements all of my life. I knew that i need to balance it but I didn’t do it. Now i have golfer’s elbow from a little movement during the day, pushing something couple of times and I’m in pain that increases and increases. I stopped training hard handstands this days and changed it to mainly surfing. But I’m going to try to do pulling exercises now to balance maybe my muscular ‘pushing’ system that is much more developed that the pulling… Thank you 🙏 If you have any recommendations for exercises or balanced routine I’ll be happy to do that :)
I've stopped doing pull-ups for a full year now and my golfer's elbow still hasn't healed.... overtraining is a real thing make sure you let your tendons and muscles heal.
There are many factors in ways to treat tennis elbow. One plan I found which succeeds in merging these is the Trevs Remedy Tactic (check it out on google) definately the most useful resource that I have ever seen. Check out the unbelievable information .
Thank you for the advice !! I am experiencing golfers elbow right now and this has been very helpful. I love how calmly you speak makes it so easy to follow and understand.
This is the best not widely known about fitness page on RUclips. Look forward to seeing the subscribers skyrocket once more people discover his videos.
During my 8 years of training history, I've suffered a lot with this problem. Thankfully much of what I've learned from you has helped me to finally solve this situation. Thank you, Daniel!
Ive had it twice from greasing the groove (overtraining). I fixed it by immediately taking two weeks off and using a theraband flexbar for rehab and an elbow brace. To prevent it, now I thoroughly warm up and only do neutral grip pullups on rings
Also used the theraband Flexbar for about 3 weeks, while continuing to do Crossfit. After 3 weeks of using the flexbar for about 3x20 reps a day, the injury was totally gone.
@@Puzzicanello Tyler Twist (Lateral Epicondylitis - Pain Outside of The Elbow) Reverse Tyler Twist (Medial Epicondylitis - Pain inside of the elbow) Both are good to do alongside one another even if you only have 1 injury :)
@@ollieb7370 Hi, my forearms feel sore/overworked after doing too many pushups and gets worse when I type (I work in IT) so overuse I think is perhaps a mix of both. Can sometimes feel tender to the touch (the area between the elbow and a bit down the upper side of the forearms). Been trying to cut back on computer use and not training for two weeks but they still feel strained/overused often, but not bad pain yet, I'm trying to prevent that from happening. Do you or anyone else recommend something I should do? I think not doing anything for more than 2 weeks isnt really productive either. Only did a bit of stretching. Thanks
One of the best Fitness Channels on YT so far... watch this and "calimove" and you basically have the knowledge to train with perfect form. I had this problem too, not very intensively, but it was there. Causes: Weighted Pull-ups and hard variations such as Archer Pull-ups and explosive Pull-ups, combined with wrist and forearm training after doing the pull exercises. Everything on a straight bar. Symptoms: Not noticeable while training, but directly after and maybe the next morning / day after a training session. "Cured" mostly within a day. Work-Around: -extended warm-up of wrists, elbows, shoulders -decreased volume (1 to 2 sessions per week) -decreased intensity while training -filming myself and slowing down while exercising in order to... -keep a good form (correct elbow position, keeping wrists in a neutral position) -extended stretching That worked for me pretty well, and I once again realized how damn important your form actually is... Probably the most crucial thing in every kind of sport.
A week of rest, completely. Since then I've only done a few supersets of lightweight bicep curls and wrist extensions in the 30-50 rep range. It has helped immensely. Thanks Daniel!
I am almost 60 and can pull up as much as I want. It's only when I began heavily weighting them that I experienced elbow pain. Switching to an ergonomic grip made all the difference. Keep up the excellent and sound advice!
You are spot on with your advice. I developed golfer's elbow doing tricep pushes with my Bowflex. I went to a "sports medicine" therapist and he rubbed on my elbow and explained the pain was caused by scar tissue. After several hundred dollars and enduring the pain for a few more months, I did some internet searching and discovered my problem. Once I stopped doing the tricep pushes, I healed and now I feel fine, although just like Daniel, when I do too many straight bar chin ups, I can feel the elbow pain trying to come back. He is right, the rings are the answer!
Really helpful video Dan. I have been suffering with golfer's elbow from supinated grip straight bar chins over the past few months. I would wake up with real tenderness the next day. Doing my pull ups on the rings has really helped and also just doing pull ups with a pronated grip when on the straight bar. Also, to reduce hand grip tension I have reverted to a fingers only hook grip when doing pronated pull ups on a straight bar so all of your advice here applies from what I have been experiencing. Videos like this advising on anatomy and such are great by the way, tank you.
Very good video. I am actually starting to feel the onset of this particular injury...so thanks! Please post more of these. Your explanations are more thorough and professional than your competition.
Really enjoy your calm and deliberate explanations and particularly liked your explanation of what happens in the tendons, the disorganized matrix, helps me visualize how important it is to take care of pain messages when they start and not just "live with it". The occasional elbow pain I get is on the outside of the elbow joint. Rest and dragging my finger tips along the tendons constantly is how I deal with it. Mostly doesn't bother me now. I'm 68 and working on one arm chins. Great video, thanks much.
I have been suffering from golfers elbow for a year now. There are days when I dont have any pain but there are also days when I just cant train with it. Didnt know any solution to this problem before this video, so thank you Daniel.
so helpful. i started doing weighted, neutral grip pullups, and was making decent progress, then inner elbow pain on one side halted it. its so tender just pushing the flush handle on a toilet is painful, but its not swollen. haven't been able to do any in a month .
I am a total beginner and right now trying my best with RUclips videos and books - it was very helpful to hear, that joint pain is common and how to avoid it / deal with it - thank you very much!
I have been experiencing this exact problem in this div for the pass 3 months. . Stop doing chin-ups but continue assisted pull-ups for less reps. . Elevate as much as possible by using an elbow brace to reduce blood pressure in the joint. and . Do flex exercise for the upper forearm. One important tip to consider if you ware a bracelet of some kind on the effected arm; My advice is to take it off because every time it slide down your forearm and tightens up on the muscle, it creates pressure that negatively feeds back into the elbow and tendons causing cracking and pain when you flex. THIS HAS BEEN MY EXPERIENCE. Hope it helps
I'm still dealing with golfer's elbow, but I found using straps on the pull-up bar helped take the load off the area, and stretching the wrist flexors post work-out kept the pain from coming back. The biggest improvement I saw recently was actually strengthening the antagonist muscles, the wrist extensors, with very light weight wrist extensions
I've had this but I only felt pain when doing tricep extensions and back lever. I stopped doing them for a couple of weeks and it's still healing. It used to hurt in simple tasks like carrying the grocery bags. Bottom line is, don't stop working out completely. Eliminate the exercises which hurt and go from there
Golfer's elbow can also be from having the bar or rings or whatever down in your fingers, as opposed to using a deeper grip. Which can happen when the grip starts to fail.
Not sure if I had (Golfers Elbow). The pain you describe in your video was very similar to what I went through a year ago. It only hurt when I did pull-ups or chin-ups. Got so bad and painful I couldn't pick up a shovel with my elbow bent. Went to a doctor and he told me I had (Bicep tendinitis). He told me not to stop working out but to go lighter. So I stopped push-ups and pull-ups. Started doing straight arm pulls and skin the cat exercises. After about 6 months of no pull-ups or push-ups I bought rings. Now I'm back into doing pull-ups and everything else with no to very minimal soreness in my elbow. Great videos, your advice is always great.
Absolutely Really important and useful to talk about injury prevention and managment Looking forwards to see more for safe and longlasting training Thanks!
Actually I figured out a better solution to cure tedonitis. You basically have to do rapid high rep band exercises. I recently started doing tricep pushdowns, curls, and wrist curls with bands for 50+ reps each for one set each before doing any pull-ups or bench press, and I’m already seeing improvements within a week of starting. The key is to do them fast and without a controlled eccentric, you have to let the band snap you back into position in order to stimulate more micro-tearing and blood flow to the tendons. More blood flow equals more healing. You want to do them 5-7 days per week. I’ve read comments from other people who have done this and they say that it completely cured their golfer/tennis elbow. I will report back in a month to let you guys know the full results.
You explained my symptoms word for word. Even the written comment that it eases once warmed up and it feels worse the next day. The strange case I have is that I first started a very very basic calisthenics workout routine nearly 1 year ago that only went for a few weeks. At that time I bought a new house, renovated it and had a new baby. So mu workout was put on hold completely. At some stage in that few weeks of basic training I started getting the elbow pain and annoyingly it has never gone away. Seems odd as it was far from being a continuous use injury but it is word for word exactly what you explained and no one has been able to explain it like that so far. I have finally started my new calisthenics routine about 5 weeks ago and this is a much more serious workout routine following the push, pull, legs/core methods. Last week I started doing a lot of the mobility exercises you showed in your video with the resistance band and the light dumbbell and I hope this helps me. Further more I already have a set of gymnastic rings on the way in the mail, so it's good to hear that they helped you out. I really hope they do the same for me.
I've had this for over a month now and finally decided I need to take a solid week or two off pullups and probably all pulling excersises. I've tried to manage the load, but not very wisely. I've attempted to use more weight on the belt before the pain was fully subsided. Any advise I'd give is to er on the side of caution and to listen to your body. Especially the pain after working out, next day especially. Thanks again Daniel for great content!
Work on your grip strength... buy a golder/tennis armband and use it... a use nuetral grip whever possible. This has worked for me, so hopefully might work for you.
Yes, I get this pain. I had no idea what it was, but it began at work, and, oddly enough, my first way of dealing with it was to come home and do push ups and pull ups. This helped in the beginning, but, as I began to seek to become stronger, my workouts themselves began to contribute to the pain. I am blessed in that my wife is a massage therapist. I couple frequent massages with submerging my arms in ice water, multiple times, for quite a while. I thought that I was getting this pain because I wasn't strong enough, so I was likely making the problem worse. Thanks for the explanation!
Hello Daniel. I have had tendonitis to both elbows, golfer AND tennis elbow, very debilitating during 5 months. I cured it with longs sets of light curls and pushdowns with elastic bands. I also use now the Sidewinder, it prevents another injury. Good luck to you all.
Top video mate, I've been suffering from a sore Elbow for quite some time now, only started once I got into calisthenics. Good to know it's quite a common thing. Straight bar chin ups are definitely the cause of my pain.
I'm a Pipe Welder and in 2015 I had to make dozens of welds on a new erected cooling tower at a Chemical refinery that was over 100Meters or 340 feet tall. I Climbed that Ladder up and down at least 4 Times a Day. Everything was great but about 3 weeks after I was done, I developed severe elbow pain that lasted for over a year and it still hurts from time to time.
@FitnessFAQs Thanks for another great video! Your videos are always very informative and motivating! I wondered if you could answer the following: 1) With golfer’s elbow, is it generally advisable to make any changes to pushing exercises? ie. should we stop doing hand stands, ring push ups, dips etc? 2) Did you get any benefit from doing "rehab" exercises or eccentric type stuff? 3) I only use rings, but I think this problem started when I started trying to train my false grip. I will probably stop false grip for a while, but do you have any advice for progressing very gradually towards false grip? Your knowledge and expertise is really appreciated. Thanks a lot!
Helpful Daniel. I've had this injury on and off for the past few years, and whenever I feel it returning, I back off of pulling for a few days, and once back on training, avoid chin-ups (as you said) and stick with wide grip pull-ups. For me, rings still do aggravate the elbow, if injury is present.
had the same from calisthenics, pretty much did as you and rested and lowered intensity and stayed away from a few methods for about 7 weeks, still comes back every now and then.
I would personally recommend finger extensors exercices. It helps a lot. Is the total opposite of grip strenght, it's training your hand , your wrist and your fingers to open isntead of closing. Working the finger extensors helped me a lot to aliviate pain from gripping, chin ups, etc...
[ENGLISH] Thank you, I m french and i m not very good in english but you speak slowly and i can understand absolutely everything so it's very nice. [FRENCH] Merci, je suis français et je ne suis pas bilingue mais tu parles doucement et je peux comprendre absolument tout dont c'est vraiment sympa. [ENGLISH] Effectively i have an elbow pain on right arm and sometimes on left arm too because calisthenics and street workout, i try to fix it with massage and it works, pain is here but just during the training and i think that i will buy a band for elbow soon. [FRENCH] Effectivement j'ai des douleurs au coude du bras droit et parfois au bras gauche à cause du calisthenique et du street workout, j'essaye de réparer ça avec des massages et ça marche, la douleur est là mais juste pendant l'entrainement et je pense que j'achèterai une bande pour le coude bientôt.
yes, even germans can understand him very well. Regarding to language presentation certainly one of the best videos on RUclips (not just sports and not just in english language). Pronounciation is very distinct and clear. The voice sounds very smooth, nearly hypnotizing. 😨 Formulation is very much on the point. Don't need to speak about content, anyway the best.😉
Ive used différent stretchs. I go into a pushup position, keeping arm straight, wrists and hand position straight out. Keeping elbow locked out..then lean forward as in floor planch..it streatches that tenson..feels way better
Thanks Daniel. Yea I had golfers elbow couple of years ago and am starting to get it again. I think it's coming back because I've stayed doing weighted pull-ups as I'm working on a one arm pull up. I resolved or last time by putting my elbow in ice cold water after every pull up or climbing session. It really helped with the pain too. I think your advice of easing off is best. I would like to see some elbow warm ups from you too! Thanks for the great videos!
I am not sure if I have this issue, but I do am sure that my elbow pain started after a week of tons of pullups... actually I was trying to do my first muscle up back then. I never went to doctor, I just stopped training and the symptoms backed off, but they come back whenever I exceed some limit. I also noticed that there must be a relation to this problem with the elbow closing a lot (that is, the palm approaching as close as possible to the shoulder). For example, one reason I avoid doing barbell front squats is because this position (palms close to shoulders) somehow stresses a lot my elbows and I get the same pain, which then lasts for several days.
thank you very much for the video. I'm going through this problem now .. I feel this pain more when I do the handstands .. more the tips were excellent .. for a long time looking for videos on this topic .. congratulations for the quality of the information on the channel.
I used to have elbow pain a while ago. It all started when i tried to do one-arm pulling exercises. I cant remember if it was a medial pain or not, but it hurt my elbow every time i was pulling this, even when opening doors or lifting a bag. I stopped working out for a week or so completely, and then returned with only two-arm movements and it went away within about a month. Oddly enough i was trying to open a bottle of wine a few days ago with brute force (damn bottle opener broke) and i experienced similar pain in my right elbow while pulling. Fantastic channel, Daniel!
I developed some kind of “golfers elbow” from making a C chord playing guitar. Because of always playing with the neck close to parallel to the ground (because you’re not a cool rocker with the neck nearly perpendicular to the ground as the instrument is made to be played) (cf. Slash), one has to really externally rotate the wrist. I quit playing guitar mainly because of this problem. No joke. I’ve loved doing pull-ups since I was 12 years old and this tendon problem - which developed after about 4 years of playing guitar about 10 hours a week - made me get sharp pain in the left forearm through the lower bicep, such that I could no longer do my beloved pull-ups. (I was able to do only chin-ups. Even neutral grip stuff hurt.) I could not let my guitar hobby interfere with my fitness. Daniel, I thought you might find this comment interesting. Anyone here play guitar and do calisthenics? Props to John Mayer, who is a master guitarist while still being fit. I was unable to be a master guitarist, lawyer, dad, and person who can do 20 pull-ups at the same time.
Yes! Apparently this affects men more frequently as we get older. I am now 54 years old. This was an issue for me for about a year, about five years ago. I did physical therapy, ART therapy, and dry needling. I used direct ice for five minutes a couple of times a day when they were bad. I now use a corn heat bag I heat in the microwave. I find heat to help more than ice. Since tendons don't have a strong blood supply, I think the heat helps get more healing blood to the area. I also used a neoprene elbow wrap when working out when it was really bad, and that kept it from being sore the next day. This along with using a bicycle inner tube for some kelly starrett flossing techniques really got it under control. Especially when you are wrapped in the rubber floss, and have a friend then twist the floss in opposing directions using their hands. Now I warmup my forearms before pullup sessions using the rice bucket technique. I go for two solid sets of pumping them up in the rice bucket. If I do straight bar pullups I do lots of sets of 3, as my max reps. I get the volume with a lot of sets. If I want to go with higher reps I use a neutral grip, by placing two 1" diameter barbells over the top of my squat rack parallel to each other and using them for neutral grip pull ups, or I use rings. I also found using some foam pool noodle pieces placed around my rings and keeping my pinky, and ring finger on them, in an oversized grip situation helps as well. After pullup workouts I really massage my elbows/forearms on the 1" diameter safety pin in my squat rack. I set it in the rack about hip height and then massage my forearm on the front and back side over this bar. I use my other hand to really put some force into this massage, by pulling my arm into the bar. I also squeeze my forearms one at a time, between the bar and my thigh, rolling up and down. This hurts quite a bit, but feels great afterwards, and has kept my elbows in good shape for the last few years. Make sure you work the tissue above and below the elbow joint itself. When they were really bad, I found a nice polished river rock shaped like a small hotdog, and I would use one end to massage the sore area, perpendicular to the forearm bones. Concentrating on any sore spots I found. I would do this in conjunction with the hot corn bag, it feels GREAT!
Daniel, fantastic video. This problem destroyed my rapid progress in strength and fitness. It's debilitating. You can not work out whatsoever with this pain or even do menial tasks. Really hoping it will heal and using rings/neutral hammer grip for pullups will help in future once it's healed.
I'm dealing with this kind of elbow pain since the past few weeks, so I'm going with less intensity and moderate reps for pull ups. Also I warm up my elbow before every upper body training and stretch every night before I go to sleep aswell. Is all about being healthy and training for the long run. Take care.
Fastest way...STOP PUTTING YOUR THUMB UNDER THE BAR!!! You lessen the burden from your brachioradialis aka your forearm aka the one that cause pain to your elbow since it runs through all the way to you shoulders. Instead, putting your thumb over the bar put the majority of it to your back which is the intended purpose of this exercise to begin with. I learn this by watching high record pull up holders, >30+ pulls ups, and none of them put their thumbs under the bar. If you wanna train your forearms then by all means put it under the bar, but you’ll get that numbing pain that runs down through your arm. If you want back gains and rep gains then put it over, your hands should act as a hook and your forearm should never assist your back to pull you over.
Changing to using rings helped with avoiding elbow pain. What helped me cure my elbow pain is carrying heavy loads. I live on a farm and noticed when I would carry bags of grain at my hip my forearm got one heck of a workout. Now I carry a bag in each hand and walk the length of my driveway. Elbow pain went away within days. Go to a store and carry a heavy bag of bird food, dog food or a sand bag. It will clear up the pain in no time at all.
Nice info there. I had a similar left elbow injury a few months ago. My left shoulder had to withstand my weight when doing pullups and deadlift, because my left hand was weak. After rest and medications and rehab, am back to normal. Now I just need to grip it well. If I let go of the grip tension in left hand, elbow takes the pain. For rehab, I did dumbell skull crush in slow movements, which helped a lot.. Elbow injury is a very bad thing, makes your arm almost dead..
Thanks for this post. I'm working on this issue, complicated by some elbow bone spurs, currently. I'm already warming, de-loading, resting, and using massage. However, I hadn't thought to include my rings in the mix. Greatly appreciated!
Thanks for another great video Daniel. I suffered from outer elbow pain while doing chin-ups with a supinated grip, and rope climbs. I took a cue from Overcoming Gravity with RICE therapy and gradually went back to it as you say in your video. This happened about 2-3 times, but has lessoned over time after doing more band assisted warm ups and wrist stretching and with grip training/ hangs, like you have noted in your previous videos and now is not really an issue.
Just FYI my 2 cents. I have this, and even though it's not too painful, it definitely kept me from pull-up's and other "grippy" exercises for the last 2 months or so. Rest is very important, but I feel that light loading has helped so long as there was no explosive movement and everything was nice and controlled. I watched a lot of videos regarding helping the body heal that tendon and I ended up using: A) Boswellia B) Turmeric Curcumin C) Athlean-X's Mechan-X supplement D) Collagen E) Vitamin C F) Vitamin D G) L-citrulline + L-arginine Might seem excessive but in the last 2 weeks after having taken these for around 6 weeks, my golfer's elbow has gotten dramatically better. I only do pulling exercises 2x per week, and always using a false grip as it was the use of mainly my ring finger for grip that was causing the majority of the discomfort. Using a false grip (as much as I possibly could) really reduced the lever-arm (force) that ended up stressing the tendon in the first place, since the hand is essentially being used as a hook. I highly recommend others to (voluntarily at their own discretion) try these very same supplements. I use a little bit more than the recommended dosage, but I'm not advising anyone else to do so, it's just my preference based on how I know my body reacts. I also use a massage gun with the air-filled attachment and lightly massage the area around the tendon and that has helped as well. When training I wrap the tendon/forearm with KT or kinesiology tape after applying a little bit of pain relieving cream around the area, and after warming up for a good 10minutes, I can successfully train most movements again so long as I do not use explosive force that would cause my fingers to grip harder than they have to. A very light tension grip exerciser also helps out. I have the one with adjustable springs so I set the tension very low and it gets a good warm-up going. I hope this helps others.
Ive used to have elbow pain from chin ups when i started. It took a while to get rid of it but its possible with patience. What i did was traing chin ups through work outs till the point little discomfort turned into intense discomfort/light or moderate pain. Then i skipped the chin ups till the point i didnt feel any pain on the elbow (around 1 or 2 weeks) then started over, training, when the pain returns i rest again. By the time between 1 month and a half and 3 months the tendoms should be stronger and the pain dissapears. Exactly the same for costocondritis (chest pain from dips) the trick its not push it to much till the point there is a real injury. Remember not to work out through the pain.
I got it from pull ups and thats the only workout i do that aggravates it. Im going to have to rest it for a while. Also trying to put my hand behind my back is a bit hard.
I first noticed this pain when I started doing chin ups on a fixed bar and it was an unnatural grip which really aggravates the pain however my symptoms aren’t as bad only minor pain and doesn’t really hinder my workout, I workout 6 days a week mainly doing neutral grip pull ups and 1 or 2 overhand pull ups any advice?
Holy shit. I watched this video when it came out and i was like.. yeaaa this video is not useful.. well kinda is if i get injured. But then.. TODAY it happend. I was doing pullups after buying some groceries in the store.. Felt great , so i didnt warm up. Did 3 pullups and on the fourth, BANG! My elbow hurted really alot. And i look at my elbow and there it is. A big swollen shitty golfers elbow. Guess this video is useful now, i thought of this video immediatly when it happend. Thanks for being such a good sourceful and helpful channel! :D
Very helpfull info. I had so much pain, so i quit the pull ups. Now i am doing less heavy and when my body feels more ready i will slowly trying pull ups again.
I got golfer's elbow only after using rings, before that never had issues. Doing exercises with rings is much more difficult, i dont recommend doing it unless you're quite trained and strong.
Great video, very helpful and useful advice. When I first developed intense tendon pain in my elbows and wrists from high volume training in pull ups and dips a couple of years back, I basically had to do what you suggested: cut back on training intensity, volume and frequency; and I discovered neutral pull ups loaded the tendons much less too. I still have the elbows flaring up now and then, but am using different grip variations and training programs to forestall or at least ease the pain. And I really need to get serious about training on Rings! But while we can find workarounds for Pull exercises, I find it really hard to train around wrist and elbow tendon pain when it comes to Push exercises. I train Push using primarily dips and pushup exercises (switched to bodyweight-only training after a slipped disc operation 3 years ago), and when my wrists and elbows act up, I find that I have to back off and basically lay off my Push training until the joints recover, which could take weeks to a month. Do you have any advice on Push exercise variations we can try while working through wrist/elbow pain? Appreciate your help!
I had it and recovering faster from it right now.it’s disappearing and can do the exercises normally . 1- warm up. 2- strengthen your forearms and grip by the right exercises. 3- stretch you wrist. 3- make sure to do the exercises in the correct form. 4- minimize the use of your cellphone by holding it while watching RUclips for example. Try to lean it on something if you have to. AND follow Daniel’s instructions in this vid.
I had medial epicondylitis (golfer's elbow) as you describe and it persists off and on to this day. The only real fix for it seems to be rest. I've discovered stretching that tendon a bit seems to help prevent injury but only a little. Ways to work around it: rotate hands 90 degrees so your palms would be facing each other and it removes stress from the inner (medial). Rotate them so they are facing down and you risk causing issues with the lateral epicondyle (tennis elbow).
Its not necessary my elbow, but could this be why my left wrist hurts so much sometimes? I do a lot of straight chinups... Also, could bringing my hand grip in closer together help with that? Because i tend to keep them about shoulder width, and thinking about what you've said, thats probably not helping.
I am 64 and have suffered from both medial and lateral pain as well as biceps tendon pain I the politeal fossa. Have used eccentric loading to treat but what has really help in recent time is the regular use of a powerball.
Yes please. More on Tendonopathy. How about insertional tendonopathy on the achilles, as well.as the elbow from tricept extension, shoulder from straight bar BP & OHP. love your vids btw. You're my goto for all things fitness
I have dealt with golfer's elbow off and on for about a year depending on intensity of pull training. When it does rear its ugly head up, I find the best relief is banded distractions of the elbow combined with a decreasing of the load or type (i.e. using rings as Daniel mentioned, and removing the aggravating pattern).
![3 Tips to INSTANTLY Fix Elbow Pain from Pullups and Chinups [Golfer’s Elbow]](http://i.ytimg.com/vi/YFz3cZOHuNY/mqdefault.jpg)
My Calisthenics Programs:
👉 fitnessfaqs.com
Thank you this is help me a lot I'm definitely gonna take what you have said on board and stay away from chin-ups with the bar and probably implement some straps.
you all probably dont give a shit but does anybody know a method to get back into an Instagram account..?
I somehow lost the account password. I would appreciate any tricks you can offer me!
@Khari Sterling Instablaster =)
@Saint Wesson I really appreciate your reply. I found the site through google and im waiting for the hacking stuff atm.
Looks like it's gonna take a while so I will reply here later when my account password hopefully is recovered.
@Saint Wesson It worked and I actually got access to my account again. I'm so happy!
Thanks so much, you saved my account!
Elbow pain is a bitch. I've also found neutral grip chin ups to work wonders as well as adding ring support holds and sufficient tricep development in the overhead position :)
im really really late LOL, but I tried neutral grip today and it was so much better :D
Neutral grip is what caused my elbow pain ;-; But i think it's just because my upper back is weak
@@fishfish526 I'm late too. Did neutral grip pull ups help improve it? So hard to find hammer grip pull up bars!
I’m starting to get it and I think it’s from doing skin the cats
Im was progressing really good with my pull ups but all of the sudden my left elbow started hurting and couldnt do much pull ups anymore because of the pain, i could work tru the pain but i know its not a good idea.
Had golfers elbow for years, it was terrible, I couldn't even open door handles. I Tried everything to get rid of it. In the end it was when i started doing deadlifts of all things that it started improving. Double overhand and a weight that would test my grip. I'm not sure if it was my improving grip strength or just getting more blood into my forearms that helped but this was the only thing that worked for me in 5 years of actively trying many different approaches and seeing many different physiotherapists. Good luck anyone suffering from it.
This makes perfect sense! Current research suggests that the most effective treatment for tendinopathy is rest and slow heavy excercise. I have struggled to find a good way to go slow, controlled and heavy with this specific injury. Working with wrist or elbow flexion/extension typically aggravates the problem (no matter what the research says). I haven´t thought of trying straight arm neutral or prontated gripping. Will be testing this. Thanks :)
alexander flame I wonder if the extended arm use of the tendons helped as well. time was when I did lots of KBs and chinups/pullups, when my kb weight went up, my golfer's elbow went away and pretty much stayed away, when I've done fewer deads or KBs, it would creep back in.
aopc cpoa What are kbs??
James Quimby kettlebells
Oh wow, this makes a lot of sense actually. I recently started climbing a lot and took away my deadlifting days. Now I'm suffering from golfer's elbow. I need to go back and add deadlifts back into my program.
I don't usually comment much on videos, but this video needs a hell of a thumbs up...this channel is gold
My own experience: I've started to feel the pain regularly (say, everyday) when decided to abruptly increase the amount of pull-up/chin-up SETS in a workout (say, from 3-4 to 6-8 or even 10). The problem was (as I understood later) that *the PULLING MOTION* (like in pull-ups, chin-ups, deadhang, etc.) in my workout routine *wasn't balanced with the PUSHING MOTION* (like in push-ups, dips, handstand, handstand push-ups, etc.). Joints and tendons require careful approach we often don't provide.
So, I cut my pull-up/chin-up sets to just 2 plus 2 sets of deadhang, and balanced it with 2 sets of dips plus 2 sets of static handstand. And BOOM, after months of pain, it just evaporated in days.
Honestly I just stopped working out, couldn't handle it anymore but elbows still bugging me!
Think I'll give your method a try and do some light sets! 🤞
@@vot3r Also:
- the best explanation of the problem: ruclips.net/video/XXjaCsUlrZs/видео.html
(also from Jeff: ruclips.net/video/2_1ylJ-9twY/видео.html and ruclips.net/video/S_93yIKub98/видео.html )
- short preventive and treatment routine: ruclips.net/video/kIYDcsOpnyE/видео.html
- plus, I think we as cali guys lack balanced forearm training, thus we need to do a bit of curls, pinch grips etc. (e.g., ruclips.net/video/eiOp3hxJVkw/видео.html)
@@bewarethefuryofapatientman woah i feel like this is part of my golfers elbow. i didnt get pain with a straight bar crossfit rig. but i got pain from a new gym that had more girth pull up station. after my 5 pull i can still get in more but i grip gives way causing me to hang from the the tips. which id say is from the forth finger! .amazing i think i should have to train my grip and forearms and lift from the index finger. thanks man
Just do push ups ,rows all front body .
I’m doing mainly (probably only…) pushing movements all of my life. I knew that i need to balance it but I didn’t do it. Now i have golfer’s elbow from a little movement during the day, pushing something couple of times and I’m in pain that increases and increases.
I stopped training hard handstands this days and changed it to mainly surfing. But I’m going to try to do pulling exercises now to balance maybe my muscular ‘pushing’ system that is much more developed that the pulling…
Thank you 🙏
If you have any recommendations for exercises or balanced routine I’ll be happy to do that :)
I've stopped doing pull-ups for a full year now and my golfer's elbow still hasn't healed.... overtraining is a real thing make sure you let your tendons and muscles heal.
giving up completely is not the way to go... if you were in a rehab you'd probably return very quickly
Do lightweight and see yourself heal
@@alefbrito2878 Nah I had triceps tendonisis and trust me even I still rehab since 2years it didn't go...
@@skullknight4134 I had triceps tendonitis also and with rehab it went away within a month or two. You probably did it wrong.
@@twothreeoneoneseventwoonefour5 what do you mean? How can I do it wrong? And did u still does push up and somes bodyweight workout while rehabing?
I really appreciate your advice - I am 72 years of age
and still doing bodyweight exercises A guy in NEVADA USA
Josh respect for still being active and not using age as an excuse, you're in the minority so well done!!
I just turned 71 Sep 6 2016 and Love doing body weight exercises
I plan on being healthy and living to be over 100
AwesomeAlex in Irvine CA
So awesome :)
FitnessFAQs Its why they call Me AwesomeAlex
There are many factors in ways to treat tennis elbow. One plan I found which succeeds in merging these is the Trevs Remedy Tactic (check it out on google) definately the most useful resource that I have ever seen. Check out the unbelievable
information .
Thank you for the advice !! I am experiencing golfers elbow right now and this has been very helpful. I love how calmly you speak makes it so easy to follow and understand.
This is the best not widely known about fitness page on RUclips. Look forward to seeing the subscribers skyrocket once more people discover his videos.
During my 8 years of training history, I've suffered a lot with this problem. Thankfully much of what I've learned from you has helped me to finally solve this situation. Thank you, Daniel!
Ive had it twice from greasing the groove (overtraining). I fixed it by immediately taking two weeks off and using a theraband flexbar for rehab and an elbow brace. To prevent it, now I thoroughly warm up and only do neutral grip pullups on rings
I think the brace prevents inflammation . It reduces the blood pressure to the effected area.
Thanks for the advice.
How did you use the theraband?
Also used the theraband Flexbar for about 3 weeks, while continuing to do Crossfit. After 3 weeks of using the flexbar for about 3x20 reps a day, the injury was totally gone.
@@Puzzicanello Tyler Twist (Lateral Epicondylitis - Pain Outside of The Elbow) Reverse Tyler Twist (Medial Epicondylitis - Pain inside of the elbow) Both are good to do alongside one another even if you only have 1 injury :)
@@ollieb7370 Hi, my forearms feel sore/overworked after doing too many pushups and gets worse when I type (I work in IT) so overuse I think is perhaps a mix of both. Can sometimes feel tender to the touch (the area between the elbow and a bit down the upper side of the forearms). Been trying to cut back on computer use and not training for two weeks but they still feel strained/overused often, but not bad pain yet, I'm trying to prevent that from happening. Do you or anyone else recommend something I should do? I think not doing anything for more than 2 weeks isnt really productive either. Only did a bit of stretching.
Thanks
One of the best Fitness Channels on YT so far... watch this and "calimove" and you basically have the knowledge to train with perfect form.
I had this problem too, not very intensively, but it was there.
Causes: Weighted Pull-ups and hard variations such as Archer Pull-ups and explosive Pull-ups, combined with wrist and forearm training after doing the pull exercises. Everything on a straight bar.
Symptoms: Not noticeable while training, but directly after and maybe the next morning / day after a training session. "Cured" mostly within a day.
Work-Around:
-extended warm-up of wrists, elbows, shoulders
-decreased volume (1 to 2 sessions per week)
-decreased intensity while training
-filming myself and slowing down while exercising in order to...
-keep a good form (correct elbow position, keeping wrists in a neutral position)
-extended stretching
That worked for me pretty well, and I once again realized how damn important your form actually is... Probably the most crucial thing in every kind of sport.
A week of rest, completely. Since then I've only done a few supersets of lightweight bicep curls and wrist extensions in the 30-50 rep range. It has helped immensely. Thanks Daniel!
I am almost 60 and can pull up as much as I want. It's only when I began heavily weighting them that I experienced elbow pain. Switching to an ergonomic grip made all the difference. Keep up the excellent and sound advice!
What's an 'ergonomic grip' for you? Hammer grip?
Really helpful video, been having this issue mildy, nice to know there's a way to work around it. Thanks Daniel!
You are spot on with your advice. I developed golfer's elbow doing tricep pushes with my Bowflex. I went to a "sports medicine" therapist and he rubbed on my elbow and explained the pain was caused by scar tissue. After several hundred dollars and enduring the pain for a few more months, I did some internet searching and discovered my problem. Once I stopped doing the tricep pushes, I healed and now I feel fine, although just like Daniel, when I do too many straight bar chin ups, I can feel the elbow pain trying to come back. He is right, the rings are the answer!
Really helpful video Dan. I have been suffering with golfer's elbow from supinated grip straight bar chins over the past few months. I would wake up with real tenderness the next day. Doing my pull ups on the rings has really helped and also just doing pull ups with a pronated grip when on the straight bar. Also, to reduce hand grip tension I have reverted to a fingers only hook grip when doing pronated pull ups on a straight bar so all of your advice here applies from what I have been experiencing. Videos like this advising on anatomy and such are great by the way, tank you.
Glad you found the video helpful.
¡Gracias!
Very good video. I am actually starting to feel the onset of this particular injury...so thanks! Please post more of these. Your explanations are more thorough and professional than your competition.
when you said degrees of freedom around 4 minutes in, I had a flash back to econometrics and I felt tears start forming
Sorry to bring those memories back brother :)
Probably the best fitness/workout channel on RUclips. Keep up the great work!
Really enjoy your calm and deliberate explanations and particularly liked your explanation of what happens in the tendons, the disorganized matrix, helps me visualize how important it is to take care of pain messages when they start and not just "live with it". The occasional elbow pain I get is on the outside of the elbow joint. Rest and dragging my finger tips along the tendons constantly is how I deal with it. Mostly doesn't bother me now. I'm 68 and working on one arm chins. Great video, thanks much.
Did you get the one arm chins in the end?
I have been suffering from golfers elbow for a year now. There are days when I dont have any pain but there are also days when I just cant train with it. Didnt know any solution to this problem before this video, so thank you Daniel.
My pleasure man I'm happy to assist people doing what they love.
Same thing. Valuable information Bro. Thanks
hows it going now bro? im curious if youve recovered
so helpful. i started doing weighted, neutral grip pullups, and was making decent progress, then inner elbow pain on one side halted it. its so tender just pushing the flush handle on a toilet is painful, but its not swollen. haven't been able to do any in a month .
I am a total beginner and right now trying my best with RUclips videos and books - it was very helpful to hear, that joint pain is common and how to avoid it / deal with it - thank you very much!
I have been experiencing this exact problem in this div for the pass 3 months.
. Stop doing chin-ups but continue assisted pull-ups for less reps.
. Elevate as much as possible by using an elbow brace to reduce blood pressure
in the joint. and
. Do flex exercise for the upper forearm.
One important tip to consider if you ware a bracelet of some kind on the effected arm;
My advice is to take it off because every time it slide down your forearm and tightens up
on the muscle, it creates pressure that negatively feeds back into the elbow and tendons
causing cracking and pain when you flex.
THIS HAS BEEN MY EXPERIENCE. Hope it helps
Uploading this video could not have been more perfectly timed. Thanks.
I'm still dealing with golfer's elbow, but I found using straps on the pull-up bar helped take the load off the area, and stretching the wrist flexors post work-out kept the pain from coming back. The biggest improvement I saw recently was actually strengthening the antagonist muscles, the wrist extensors, with very light weight wrist extensions
I've had this but I only felt pain when doing tricep extensions and back lever. I stopped doing them for a couple of weeks and it's still healing. It used to hurt in simple tasks like carrying the grocery bags. Bottom line is, don't stop working out completely. Eliminate the exercises which hurt and go from there
Golfer's elbow can also be from having the bar or rings or whatever down in your fingers, as opposed to using a deeper grip. Which can happen when the grip starts to fail.
Not sure if I had (Golfers Elbow). The pain you describe in your video was very similar to what I went through a year ago. It only hurt when I did pull-ups or chin-ups. Got so bad and painful I couldn't pick up a shovel with my elbow bent. Went to a doctor and he told me I had (Bicep tendinitis). He told me not to stop working out but to go lighter. So I stopped push-ups and pull-ups. Started doing straight arm pulls and skin the cat exercises. After about 6 months of no pull-ups or push-ups I bought rings. Now I'm back into doing pull-ups and everything else with no to very minimal soreness in my elbow. Great videos, your advice is always great.
I've regressed to doing Aussie pull-ups when I had it. After two weeks with some rest in between it was healed.
Absolutely
Really important and useful to talk about injury prevention and managment
Looking forwards to see more for safe and longlasting training
Thanks!
Actually I figured out a better solution to cure tedonitis. You basically have to do rapid high rep band exercises. I recently started doing tricep pushdowns, curls, and wrist curls with bands for 50+ reps each for one set each before doing any pull-ups or bench press, and I’m already seeing improvements within a week of starting.
The key is to do them fast and without a controlled eccentric, you have to let the band snap you back into position in order to stimulate more micro-tearing and blood flow to the tendons. More blood flow equals more healing.
You want to do them 5-7 days per week.
I’ve read comments from other people who have done this and they say that it completely cured their golfer/tennis elbow.
I will report back in a month to let you guys know the full results.
What are the results now?
I have just started to suffer from the golfer's elbow & I fixed it quickly by using "Thera-Band flex bar".
I like your videos very much & Keep it up
You explained my symptoms word for word. Even the written comment that it eases once warmed up and it feels worse the next day. The strange case I have is that I first started a very very basic calisthenics workout routine nearly 1 year ago that only went for a few weeks. At that time I bought a new house, renovated it and had a new baby. So mu workout was put on hold completely. At some stage in that few weeks of basic training I started getting the elbow pain and annoyingly it has never gone away. Seems odd as it was far from being a continuous use injury but it is word for word exactly what you explained and no one has been able to explain it like that so far.
I have finally started my new calisthenics routine about 5 weeks ago and this is a much more serious workout routine following the push, pull, legs/core methods. Last week I started doing a lot of the mobility exercises you showed in your video with the resistance band and the light dumbbell and I hope this helps me. Further more I already have a set of gymnastic rings on the way in the mail, so it's good to hear that they helped you out. I really hope they do the same for me.
I've had this for over a month now and finally decided I need to take a solid week or two off pullups and probably all pulling excersises. I've tried to manage the load, but not very wisely. I've attempted to use more weight on the belt before the pain was fully subsided. Any advise I'd give is to er on the side of caution and to listen to your body. Especially the pain after working out, next day especially. Thanks again Daniel for great content!
Work on your grip strength... buy a golder/tennis armband and use it... a use nuetral grip whever possible. This has worked for me, so hopefully might work for you.
@@IntelligentProbe how long was ur recovery time for golfers elbow?
seriously what low life is disliking this its one of the most informative tendonitis videos on RUclips.
Yes, I get this pain. I had no idea what it was, but it began at work, and, oddly enough, my first way of dealing with it was to come home and do push ups and pull ups. This helped in the beginning, but, as I began to seek to become stronger, my workouts themselves began to contribute to the pain. I am blessed in that my wife is a massage therapist. I couple frequent massages with submerging my arms in ice water, multiple times, for quite a while. I thought that I was getting this pain because I wasn't strong enough, so I was likely making the problem worse. Thanks for the explanation!
Thank you! I have had this injury twice now, and didn't know what to do about it. Great stuff.
You are such a knowledgeable guy for such a young guy. You seem to really knnow your stuff. Thanks so much for the great, informative, videos.
Hello Daniel.
I have had tendonitis to both elbows, golfer AND tennis elbow, very debilitating during 5 months. I cured it with longs sets of light curls and pushdowns with elastic bands. I also use now the Sidewinder, it prevents another injury. Good luck to you all.
Top video mate, I've been suffering from a sore Elbow for quite some time now, only started once I got into calisthenics. Good to know it's quite a common thing. Straight bar chin ups are definitely the cause of my pain.
Did you get rid of the pain by switching to hammer grip/rings?
i kept thinking i was doing something wrong during tricep exercises but it ended up being from pull ups, thanks for this video!
I thought he was about to calmly say "and I notice that I don't have any pants on" @ 4:42 hahaha
😂
Daaaaamn, Daniel, back at it again with a good vid.
I'm a Pipe Welder and in 2015 I had to make dozens of welds on a new erected cooling tower at a Chemical refinery that was over 100Meters or 340 feet tall. I Climbed that Ladder up and down at least 4 Times a Day. Everything was great but about 3 weeks after I was done, I developed severe elbow pain that lasted for over a year and it still hurts from time to time.
@FitnessFAQs Thanks for another great video! Your videos are always very informative and motivating!
I wondered if you could answer the following:
1) With golfer’s elbow, is it generally advisable to make any changes to pushing exercises? ie. should we stop doing hand stands, ring push ups, dips etc?
2) Did you get any benefit from doing "rehab" exercises or eccentric type stuff?
3) I only use rings, but I think this problem started when I started trying to train my false grip. I will probably stop false grip for a while, but do you have any advice for progressing very gradually towards false grip?
Your knowledge and expertise is really appreciated. Thanks a lot!
Helpful Daniel. I've had this injury on and off for the past few years, and whenever I feel it returning, I back off of pulling for a few days, and once back on training, avoid chin-ups (as you said) and stick with wide grip pull-ups. For me, rings still do aggravate the elbow, if injury is present.
had the same from calisthenics, pretty much did as you and rested and lowered intensity and stayed away from a few methods for about 7 weeks, still comes back every now and then.
Thanks for these tips Daniel, appreciate it!
I would personally recommend finger extensors exercices. It helps a lot. Is the total opposite of grip strenght, it's training your hand , your wrist and your fingers to open isntead of closing. Working the finger extensors helped me a lot to aliviate pain from gripping, chin ups, etc...
[ENGLISH] Thank you, I m french and i m not very good in english but you speak slowly and i can understand absolutely everything so it's very nice.
[FRENCH] Merci, je suis français et je ne suis pas bilingue mais tu parles doucement et je peux comprendre absolument tout dont c'est vraiment sympa.
[ENGLISH] Effectively i have an elbow pain on right arm and sometimes on left arm too because calisthenics and street workout, i try to fix it with massage and it works, pain is here but just during the training and i think that i will buy a band for elbow soon.
[FRENCH] Effectivement j'ai des douleurs au coude du bras droit et parfois au bras gauche à cause du calisthenique et du street workout, j'essaye de réparer ça avec des massages et ça marche, la douleur est là mais juste pendant l'entrainement et je pense que j'achèterai une bande pour le coude bientôt.
yes, even germans can understand him very well. Regarding to language presentation certainly one of the best videos on RUclips (not just sports and not just in english language). Pronounciation is very distinct and clear. The voice sounds very smooth, nearly hypnotizing. 😨 Formulation is very much on the point. Don't need to speak about content, anyway the best.😉
Ive used différent stretchs. I go into a pushup position, keeping arm straight, wrists and hand position straight out. Keeping elbow locked out..then lean forward as in floor planch..it streatches that tenson..feels way better
dry needling helped me so much.
thanks man.. this really helps me understand the issue i facing for a month.. will work on recovering using these method.. awesome!
Thanks Daniel. Yea I had golfers elbow couple of years ago and am starting to get it again. I think it's coming back because I've stayed doing weighted pull-ups as I'm working on a one arm pull up. I resolved or last time by putting my elbow in ice cold water after every pull up or climbing session. It really helped with the pain too. I think your advice of easing off is best. I would like to see some elbow warm ups from you too! Thanks for the great videos!
How often were you training
I am not sure if I have this issue, but I do am sure that my elbow pain started after a week of tons of pullups... actually I was trying to do my first muscle up back then. I never went to doctor, I just stopped training and the symptoms backed off, but they come back whenever I exceed some limit. I also noticed that there must be a relation to this problem with the elbow closing a lot (that is, the palm approaching as close as possible to the shoulder). For example, one reason I avoid doing barbell front squats is because this position (palms close to shoulders) somehow stresses a lot my elbows and I get the same pain, which then lasts for several days.
thank you very much for the video. I'm going through this problem now .. I feel this pain more when I do the handstands .. more the tips were excellent .. for a long time looking for videos on this topic .. congratulations for the quality of the information on the channel.
You are the bestt...you directly or indirectly answer all my queries....thank youu !
A complete shoulder workout please ?
I used to have elbow pain a while ago. It all started when i tried to do one-arm pulling exercises. I cant remember if it was a medial pain or not, but it hurt my elbow every time i was pulling this, even when opening doors or lifting a bag. I stopped working out for a week or so completely, and then returned with only two-arm movements and it went away within about a month. Oddly enough i was trying to open a bottle of wine a few days ago with brute force (damn bottle opener broke) and i experienced similar pain in my right elbow while pulling.
Fantastic channel, Daniel!
I developed some kind of “golfers elbow” from making a C chord playing guitar. Because of always playing with the neck close to parallel to the ground (because you’re not a cool rocker with the neck nearly perpendicular to the ground as the instrument is made to be played) (cf. Slash), one has to really externally rotate the wrist. I quit playing guitar mainly because of this problem. No joke. I’ve loved doing pull-ups since I was 12 years old and this tendon problem - which developed after about 4 years of playing guitar about 10 hours a week - made me get sharp pain in the left forearm through the lower bicep, such that I could no longer do my beloved pull-ups. (I was able to do only chin-ups. Even neutral grip stuff hurt.)
I could not let my guitar hobby interfere with my fitness.
Daniel, I thought you might find this comment interesting.
Anyone here play guitar and do calisthenics? Props to John Mayer, who is a master guitarist while still being fit. I was unable to be a master guitarist, lawyer, dad, and person who can do 20 pull-ups at the same time.
A follow up rehab to heal video would be nice.
I certainly enjoyed your presentation on the medial flexor tendon injury.... thanks
Yes! Apparently this affects men more frequently as we get older. I am now 54 years old. This was an issue for me for about a year, about five years ago. I did physical therapy, ART therapy, and dry needling. I used direct ice for five minutes a couple of times a day when they were bad. I now use a corn heat bag I heat in the microwave. I find heat to help more than ice. Since tendons don't have a strong blood supply, I think the heat helps get more healing blood to the area. I also used a neoprene elbow wrap when working out when it was really bad, and that kept it from being sore the next day. This along with using a bicycle inner tube for some kelly starrett flossing techniques really got it under control. Especially when you are wrapped in the rubber floss, and have a friend then twist the floss in opposing directions using their hands. Now I warmup my forearms before pullup sessions using the rice bucket technique. I go for two solid sets of pumping them up in the rice bucket. If I do straight bar pullups I do lots of sets of 3, as my max reps. I get the volume with a lot of sets. If I want to go with higher reps I use a neutral grip, by placing two 1" diameter barbells over the top of my squat rack parallel to each other and using them for neutral grip pull ups, or I use rings. I also found using some foam pool noodle pieces placed around my rings and keeping my pinky, and ring finger on them, in an oversized grip situation helps as well. After pullup workouts I really massage my elbows/forearms on the 1" diameter safety pin in my squat rack. I set it in the rack about hip height and then massage my forearm on the front and back side over this bar. I use my other hand to really put some force into this massage, by pulling my arm into the bar. I also squeeze my forearms one at a time, between the bar and my thigh, rolling up and down. This hurts quite a bit, but feels great afterwards, and has kept my elbows in good shape for the last few years. Make sure you work the tissue above and below the elbow joint itself.
When they were really bad, I found a nice polished river rock shaped like a small hotdog, and I would use one end to massage the sore area, perpendicular to the forearm bones. Concentrating on any sore spots I found. I would do this in conjunction with the hot corn bag, it feels GREAT!
Nice active approach to taking control of your situation!
lool exactly when I needed it, really helpful, thanks!!!
Daniel, fantastic video. This problem destroyed my rapid progress in strength and fitness. It's debilitating. You can not work out whatsoever with this pain or even do menial tasks. Really hoping it will heal and using rings/neutral hammer grip for pullups will help in future once it's healed.
I'm dealing with this kind of elbow pain since the past few weeks, so I'm going with less intensity and moderate reps for pull ups. Also I warm up my elbow before every upper body training and stretch every night before I go to sleep aswell. Is all about being healthy and training for the long run. Take care.
Fastest way...STOP PUTTING YOUR THUMB UNDER THE BAR!!!
You lessen the burden from your brachioradialis aka your forearm aka the one that cause pain to your elbow since it runs through all the way to you shoulders.
Instead, putting your thumb over the bar put the majority of it to your back which is the intended purpose of this exercise to begin with. I learn this by watching high record pull up holders, >30+ pulls ups, and none of them put their thumbs under the bar. If you wanna train your forearms then by all means put it under the bar, but you’ll get that numbing pain that runs down through your arm. If you want back gains and rep gains then put it over, your hands should act as a hook and your forearm should never assist your back to pull you over.
Thanks, I'll give it a try!
Changing to using rings helped with avoiding elbow pain. What helped me cure my elbow pain is carrying heavy loads. I live on a farm and noticed when I would carry bags of grain at my hip my forearm got one heck of a workout. Now I carry a bag in each hand and walk the length of my driveway. Elbow pain went away within days. Go to a store and carry a heavy bag of bird food, dog food or a sand bag. It will clear up the pain in no time at all.
Nice info there. I had a similar left elbow injury a few months ago. My left shoulder had to withstand my weight when doing pullups and deadlift, because my left hand was weak. After rest and medications and rehab, am back to normal. Now I just need to grip it well. If I let go of the grip tension in left hand, elbow takes the pain. For rehab, I did dumbell skull crush in slow movements, which helped a lot.. Elbow injury is a very bad thing, makes your arm almost dead..
The rings is a brilliant idea just turning your wrists more vertical makes perfect sense
Thanks for this post. I'm working on this issue, complicated by some elbow bone spurs, currently. I'm already warming, de-loading, resting, and using massage. However, I hadn't thought to include my rings in the mix. Greatly appreciated!
Thanks Daniel! As Always a concise and to the point explanation. More of these please.
Deadman hangs are the way to go. Helps your entire body and improved my grip strength and posture.
Dude! You’re a life saver bruh! 👌🏻
Well thought out and informative as always. Thanks Mate! Keep up the great work!
Great content in this video! Keep it up! 👍🏻
Thanks for another great video Daniel. I suffered from outer elbow pain while doing chin-ups with a supinated grip, and rope climbs. I took a cue from Overcoming Gravity with RICE therapy and gradually went back to it as you say in your video. This happened about 2-3 times, but has lessoned over time after doing more band assisted warm ups and wrist stretching and with grip training/ hangs, like you have noted in your previous videos and now is not really an issue.
I'm taking antiinflammatories. I never thought I would but I've tried everything for the last year. It's getting better.
Just FYI my 2 cents. I have this, and even though it's not too painful, it definitely kept me from pull-up's and other "grippy" exercises for the last 2 months or so. Rest is very important, but I feel that light loading has helped so long as there was no explosive movement and everything was nice and controlled. I watched a lot of videos regarding helping the body heal that tendon and I ended up using:
A) Boswellia
B) Turmeric Curcumin
C) Athlean-X's Mechan-X supplement
D) Collagen
E) Vitamin C
F) Vitamin D
G) L-citrulline + L-arginine
Might seem excessive but in the last 2 weeks after having taken these for around 6 weeks, my golfer's elbow has gotten dramatically better. I only do pulling exercises 2x per week, and always using a false grip as it was the use of mainly my ring finger for grip that was causing the majority of the discomfort. Using a false grip (as much as I possibly could) really reduced the lever-arm (force) that ended up stressing the tendon in the first place, since the hand is essentially being used as a hook. I highly recommend others to (voluntarily at their own discretion) try these very same supplements. I use a little bit more than the recommended dosage, but I'm not advising anyone else to do so, it's just my preference based on how I know my body reacts. I also use a massage gun with the air-filled attachment and lightly massage the area around the tendon and that has helped as well. When training I wrap the tendon/forearm with KT or kinesiology tape after applying a little bit of pain relieving cream around the area, and after warming up for a good 10minutes, I can successfully train most movements again so long as I do not use explosive force that would cause my fingers to grip harder than they have to. A very light tension grip exerciser also helps out. I have the one with adjustable springs so I set the tension very low and it gets a good warm-up going. I hope this helps others.
Suffering with it at the moment. Switched to band assisted for the time being which has helped. Will give rings a try! Cheers
Ive used to have elbow pain from chin ups when i started. It took a while to get rid of it but its possible with patience.
What i did was traing chin ups through work outs till the point little discomfort turned into intense discomfort/light or moderate pain. Then i skipped the chin ups till the point i didnt feel any pain on the elbow (around 1 or 2 weeks) then started over, training, when the pain returns i rest again. By the time between 1 month and a half and 3 months the tendoms should be stronger and the pain dissapears.
Exactly the same for costocondritis (chest pain from dips) the trick its not push it to much till the point there is a real injury. Remember not to work out through the pain.
I got it from pull ups and thats the only workout i do that aggravates it. Im going to have to rest it for a while. Also trying to put my hand behind my back is a bit hard.
thank you, I will try this
I first noticed this pain when I started doing chin ups on a fixed bar and it was an unnatural grip which really aggravates the pain however my symptoms aren’t as bad only minor pain and doesn’t really hinder my workout, I workout 6 days a week mainly doing neutral grip pull ups and 1 or 2 overhand pull ups any advice?
This answer all my questions about my elbow pain so amazingly well. Thank you! You'er awesome!
Holy shit. I watched this video when it came out and i was like.. yeaaa this video is not useful.. well kinda is if i get injured.
But then.. TODAY it happend. I was doing pullups after buying some groceries in the store.. Felt great , so i didnt warm up. Did 3 pullups and on the fourth, BANG! My elbow hurted really alot. And i look at my elbow and there it is. A big swollen shitty golfers elbow. Guess this video is useful now, i thought of this video immediatly when it happend. Thanks for being such a good sourceful and helpful channel! :D
No warmup = injury. I learnt that in my own body.
I haven't even heared of the injury but it's super good to keep in mind if I'll notice some pain to know what to do👌 keep going with those.
Very helpfull info. I had so much pain, so i quit the pull ups. Now i am doing less heavy and when my body feels more ready i will slowly trying pull ups again.
Excellent video Daniel, thanks for everything ❤
I got golfer's elbow only after using rings, before that never had issues. Doing exercises with rings is much more difficult, i dont recommend doing it unless you're quite trained and strong.
Great video, very helpful and useful advice. When I first developed intense tendon pain in my elbows and wrists from high volume training in pull ups and dips a couple of years back, I basically had to do what you suggested: cut back on training intensity, volume and frequency; and I discovered neutral pull ups loaded the tendons much less too. I still have the elbows flaring up now and then, but am using different grip variations and training programs to forestall or at least ease the pain. And I really need to get serious about training on Rings!
But while we can find workarounds for Pull exercises, I find it really hard to train around wrist and elbow tendon pain when it comes to Push exercises. I train Push using primarily dips and pushup exercises (switched to bodyweight-only training after a slipped disc operation 3 years ago), and when my wrists and elbows act up, I find that I have to back off and basically lay off my Push training until the joints recover, which could take weeks to a month.
Do you have any advice on Push exercise variations we can try while working through wrist/elbow pain? Appreciate your help!
Awesome video man ... do more like these
I had it and recovering faster from it right now.it’s disappearing and can do the exercises normally . 1- warm up. 2- strengthen your forearms and grip by the right exercises. 3- stretch you wrist. 3- make sure to do the exercises in the correct form. 4- minimize the use of your cellphone by holding it while watching RUclips for example. Try to lean it on something if you have to. AND follow Daniel’s instructions in this vid.
very nice video!what also helped in my case is light grip strenght work with a dumbell focusing on the excentric part
I had medial epicondylitis (golfer's elbow) as you describe and it persists off and on to this day. The only real fix for it seems to be rest. I've discovered stretching that tendon a bit seems to help prevent injury but only a little. Ways to work around it: rotate hands 90 degrees so your palms would be facing each other and it removes stress from the inner (medial). Rotate them so they are facing down and you risk causing issues with the lateral epicondyle (tennis elbow).
I have had it on and off, but working on a panel saw brought it to levels of pain yet unknown. Thanks for the tips, great video.
I am having pain from past days ..but can't stop myself from training ..thanks for the advice...will take rest and try to figure out new variations...
Another fantastic informative video. Very relevant to anyone doing pullups. I've experienced this pain, switched to neutral grip. Thanks Daniel!
Its not necessary my elbow, but could this be why my left wrist hurts so much sometimes? I do a lot of straight chinups... Also, could bringing my hand grip in closer together help with that? Because i tend to keep them about shoulder width, and thinking about what you've said, thats probably not helping.
I am 64 and have suffered from both medial and lateral pain as well as biceps tendon pain I the politeal fossa. Have used eccentric loading to treat but what has really help in recent time is the regular use of a powerball.
Yes please. More on Tendonopathy. How about insertional tendonopathy on the achilles, as well.as the elbow from tricept extension, shoulder from straight bar BP & OHP.
love your vids btw. You're my goto for all things fitness
Daniel , thank you for all your videos :)
I have dealt with golfer's elbow off and on for about a year depending on intensity of pull training. When it does rear its ugly head up, I find the best relief is banded distractions of the elbow combined with a decreasing of the load or type (i.e. using rings as Daniel mentioned, and removing the aggravating pattern).