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.
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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.
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 .
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
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.
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.
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.
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!
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 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
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.
I had pain at the exact same place. In my case it was from attempting a muscle up on the rings (slow negative). I couldn't do the muscle up because of the intensity of the pain, just as my arms were going over. I gave myself an accidental 2 week rest and all was well afterwards. I attempted the muscle up on the rings again and I aced it without problems. Whenever there's pain somewhere that disallows you to proceed with training, just rest and avoid that pain until it goes away. Hitting other muslce groups while giving the injured place some rest is the way to go.
Had golfer's elbow in both arms, stopped lifting heavy for 4 months and one arm healed, but the other did not. So I stopped anything that might even remotely hurt, and another 4 months later it is still fairly bad. I learned from my orthopedist that due to me playing video games that required a lot of clicking on my dominant arm (right), that very likely is why my left arm healed while the right did not. I began to find out that a lot of people develop this issue from gaming alone due to the stress you put on your forearm in most positions. So a mix of calisthenics/weightlifting and video games can cause damage that might not heal unless you stop playing games that require a lot of clicking for the duration of the injury, which can take months or even years if the case is bad enough.
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 fixed IT with deloading, vodoo flosing, using elbow compression sleeve with ice gel before putting IT on, 100-200hundred bodyweight elbow rotations left AND right to increase blood flow also a high rep triceps extension with a band for the same reason, and avoiding Any movement which would nake me feel the pain again for a while :)
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..
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?
Thanks for the info. Been suffering from golfers elbow for 3 months now. I didn't feel like buying rings so I just used the handles from my perfect fitness bands and they work just the same.
I have golfers elbow from my welding job. Since I can't rest as much as I need to I make sure to do a fair amount of push ups, using an Armaid, reverse curls, work with Captain's of Crush, and using homemade Neurogrips. I've found that if my elbow pops due to slowly moving under a load it actually helps the recovery process.
Hey Danielle, for the past month or so I've had a lot of back pain. I work an office job and come home to sit on my computer as well.My lower back hurts as well as around my hips extending into the front of my body. I started doing your some of your beginner work outs, namely just your warm up video for back exercises and found it very therapeutic. It didn't surprise me to find out you were a physio. I've already begun to employ your 'back pain' video using the pole. I appreciate you. How lucky are we do receive professional advice through RUclips?
It was my entire bicep and my inner elbow. Even just flexing my bicep would cause a sharp stabbing pain. I sill did some pull ups with it and tried to ignore the pain. But really all it took was waiting a few days to a week and it was gone. Just give it time to heal, your body knows what it's doing.
Thanks! Just suffering from this pain from the start of calisthenics in December. It came from chin ups like you said. Had 1 week off now and going to stop doing chin ups for now
Yes, i currently have mild golfers elbow as it seems. I got it month and half ago. I didn't train for some period and it got a little better but i didn't get rid of it completely. I have recently started researching about it and have decided i am going on a little break, especially from muscle-ups and triceps excercises. I suggest you to watch the video about golfers elbow from those two doctors and listen to it. As for dips, do them by bending your elbows to a 90° postion, so the upper part of your hand is parallel to the ground. Cut out the excerices that cause you pain untill you fully recover. Don't let it become extreme.
@@beef9961 thanks, yeah I got much better, don't even feel pain now. I've been surfing more, and cut the training down at the time (2 months ago). Toning it down was the only remedy. Thanks for your response, hope you get better too.
It's the mobility of arms . That's causing the strain. Which is why neutral grip is better cause your arms can roate that far but chin up the hand rotates your arm in a fixed position that it can't naturally rotate to because the mobility . Thus I do db hammer curls for bi cep. And close to bicep half rep curls
I suffered from elbow pain a lot when I started bodyweight work. I started by rolling my forearms, biceps, and triceps with ice (i frozen water bottle) and regular foam roller. I also started supplementing with Turmeric (either pill form, fresh in team, or kambucha) and I found that helps manage inflammation in a healthier way than pharmaceuticals. Obviously managing the stress and trying to do different exercises to let my body heal were important.
Great video as always. I have tennis elbow from pull ups so now have rings and use neutral or chin up grip. Regardless, there is always a work-around these type of injuries and it's important everyone knows that and don't just stop.
I had horrible elbow pain and the exercise was dips on rings. I didn't warm up properly and destroyed my elbows basically, also the pressure on my chest was so high that I felt pain in the muscles too, in my pectoralis at the center of my chest. . I had to quit for 2 years, for different reasons, and now with proper warm ups and a lot of base exercises before the dips I can do them without any pain at all.
Thanks-Dealing with elbow pain in both elbows. I had stopped using straps in favor of chalk-only. Looking forward to trying out that trick next training session. Hoping it helps-it’s heartbreaking to lose the gains!
I had Golfer's Elbow for about 4 months. It calmed down when I stopped doing chin-ups, I did more wide grip pull-ups, and I started doing a lot of heavy (300 lb) tire flips.
Dave Safarik I have only slight irritating in that area. No pain whatsoever while doing biceps but when I flex(empty handed) and turn my hand outside or rotate my hand towards the outside of my bicep, I feel slight pain. if I do it vigorously, the pain gets bad. I think I'm developing golfers elbow. Any help?
I'm not a professional or anything, but I would say that if it's acutely painful, then rest and ice it (20 minutes on/ 20 minutes off for 3-5 cycles). If it's not acutely painful, then I would say to massage and apply a heat pack to it (same cycle as when you ice it). If your pain continues or worsens, I would recommend looking into seeing a MD or Physical Therapist and seeing if they give you a brace or possibly a steroid injection. ALSO, tylenol or an NSAID (like ibuprofen/Advil) can help for pain, but not long term use (can cause kidney damage).
This was great. I've been dealing with golfer's elbow for a long time. It was exacerbated by grappling where certain submissions would pull the tendon further. Thank you for the advice!
Great video! I had this problem for a while, but I ended up buying a theraband flex bar and within a month and a half i was back to doing pull ups. I seriously recommend getting one!
Thank you! This has been a problem for me. I am relatively new to calisthenics, plus middle age. I have noticed soreness in the area, specially after harder pull-up workouts. I will be following your recommendations!
Hey Daniel ! First of all what another great Video with informative content !! Just wanted to mention that more videos of this kind are really appreciated by me and a couple of friends ! i would love to hear more about foot structure and dysfunction as it translates up the kinetic chain. its not easy to find quality free content on those issues on the internet .. cheers ! keep up the good work :)
i dealt with this in tha past a lot. u should have explained the difference between tendonitits and tendonosis as that is what most people with this injury have a hard time understanding. also worth mentioning is that eccentric rehab exercises is the key to getting rid of this injury. i have a tutorial coming soon hopefully
Very nice video! I used to have elbow pain when I was training for muscle ups. I stopped for awhile and stick to pullups and its variations. Afterwhile, I started to do muscle ups again and my reps and form improved! Now the pain in my elbow is gone. I guess rest and proper form is important!
Thanks Dan! I can't do 1 pull up without feeling pain in my left elbow. I have changed to neutral grip and it has helped me continue to train. Thanks for putting this out!
@@toddventura7191 Using neutral grip, I have zero pain. I can also do split grip (one sup/one pro) with no pain. I'm going to try rings next and see how supinated I can get.
@@toddventura7191 Yeah, that's how I got to neutral. I had been working a pull up progression and ended up with tennis/golfer elbow. It lasted for weeks. Made my other workouts difficult as well even without doing any overhead pulling. So yes, I'm taking it very easy. Thanks for your reply.
Hi, I just discovered your channel and it's awesome. I've been working out for some time and I needed something new. This kind of video is interesting. Could you do another one concerning "How to fix WRIST pain from pushups" ?
Yeah, there is definitely some mystery to medial epicondylitis. Complete rest does NOT seem to be the solution in my experience, but quitting pull-ups for a little while seems to help. Neutral grip or bar grip pull-ups seem equally bad, as far as I can tell. Haven't tried rings yet, although once my tendon gets irritated, almost anything will aggravate it. This is one of those things where an ounce of prevention is worth a pound of cure. Bar pullovers are similar to pull-ups and don't seem to cause as much irritation.
I'm currently going through this pain, it sucks cause i rely on my grip strength due to my line of work. I seen your video good advice on using the rings as a workout and also using lifting straps. I have been using tension bands they help . But looks like surgery might be needed for me in the future. Thanks for this video
I have elbow pain on the two arms since 2 years ago because of an armwrestling try. Since that i can t be strong in movements like the impossible dip and the slow muscle up, i can do muscle ups because of the lats power, but my elbows cant help nothing when my forearm is paralell to the floor because of pain and lack of strenght. I think it will never get better honestly. At least i can do bench, handstand push ups, pull ups, dips and that things without problems.
Thanks for this video.. after 13 months of training, I am up to doing sets of 4 chin ups at 235lbs just started feeling this pain and now I'm going to try straps. I Will let you know how it goes
Me too man, don't give up we can solve this, I tried a lot of laser therapy and it doesn't work, now I will start working out again and see what happens
Hi Daniel. I have golfers elbow now for the last 18 months. Havent excercise in 2 years. Very frastrating. I am a diesel mechanic so i work hard every day. I was off work for a month on leave and still not better. What do you suggest.
@@Ben-ec6ky MK-2866 Ostarine. Has shown to be beneficial in muscle/joint healing in test animals. But this is a research drug, so I'm NOT recommending it to use. Just information only.
Hi! I got this kind of pain ... golfer's elbow how you call it, but it is above the elbow, right at the very base of the triceps. Is this the same pain as golfer's elbow pain? Rested for 3 weeks, used medicinal creams that the doctor recomended me to use but i still have the pain.
I've been using the neutral grip pull ups on some monkey bars recently and i've noticed slight pain in my elbows. I came specifically to your channel because i knew you'd talk about it somewhere! Since i'm already using the neutral grip i probably need to switch to rings or i need to unload my work out. I'm only getting three to five reps per set right now so i probably need to move down to a lower/easier progression to build strength and rest my tendons. Any advice would be great!
Thanks Daniel! How about stretching? I read somewhere that it is not a good idea with golfer's elbow. I think I have this injury and besides decreasing the load I'm trying to increase the range of motion in my elbows and rotation in both directions in my forearm.
I was able to do sets of 8 pull ups a month ago. I switched to chin up because i could do sets of 11. Today i tried doing pull ups. I did 5-6 sets of 7 and my right elbow started hurting. Thats why im here. I have rings but i usually use them for rows and dips. Ill start using them for pull ups thanks for the advice!
Hello there! So yeah i'm verrrrrryyyy late, but i wonder if there are exercises to AVOID having any forearm issues. I mean, that's cool that we know how to heal up from an injury, but how do we do to avoid having any forearm injury? Do we need to specificaly train forearms? Or is it normal to take 1 week of rest every 4-5 months of training? It's so frustrating when we're training a strength exercise, and we have to train less hard because the forearm is to "weak"
hey I actually had medial golfers elbow, and that's from doin front lever training and I took a relative amount of days off and then slowly went back into it by tryna warm up properly and doin low intensity each set so I would do dropsets of negatives, for 5 secs of straddle and 3 secs of adv tuck, and then I built up from there, then the next week my elbow would feel fine I wouldn't feel anything in my bicep
It is Oct 2017 and I noticed the beginning of golfers elbow back in early July of this year. At first I did not know what it was and kept exercising but I did slow up. As you said I decreased frequency intensity and load. Like yourself I ended up getting rings but only after finally deciding that rest would be the best thing and no pulling exercises it all and only limited pushing exercises. I have completed 3 months almost total rest but I concentrated on cardio, stretching and abs. I did quite a bit of ice, heat, and CBD oils and creams. Also went to a physical therapist who gave me about six different exercises to do daily. As I said for about 3.5 months I did almost zero pulling exercise. Today I decided to test my pulling with, of course, pull-ups. I had about a 50% drop off in my pull-ups. I did 7 good ones but NO PAIN! Seems to be gone. In July I did 13 pull-ups in one set just a couple of days before I tweaked my elbow. Frankly, in all honesty, I would rather have broken my elbow. At least then after some time in a cast you know you will be back to normal. Now I am only going to very gradually increase my pull-ups to get back to where I was in the low double digits. At my age, 71, I am very conscious of correct form and joint healthy. This is my first ever sports injury if I don’t count a shoulder dislocation while in military training. I am going to be a bit more moderate in the future. I got the idea of moving most of my exercises to rings from you and I love it. I feel sore, the good kind, after every workout by shortly after my workouts. Don’t even really have to wait until the next morning because rings are much more difficult than static exercises. What use to be a routine of almost 10 reps with at least 6 sets of my pull-ups, push ups, rows, etc are now something like four sets with 5 reps. Big difference. Gains are visible and quick and I am an old Phuc. Using a neutral grip for pull-ups on the rings seems to be the way to go. Btw, I doubt you would recommend this but about 5 weeks ago I had an ultra sound guided cortisone shot that seems to have worked out well for me. They are not for everyone but I had one years ago for Morton’s neuroma on my foot and the pain was gone almost instantly and has never come back. I plan on doing the PT that the therapist gave me until I croak. I think getting the proper advice from a physical therapist on this is quite important. OK, that’s all I have thanks for talking about this subject.
Daniel, Thanks for the solid stuff as usual. Do you know anything about Tennis elbow? Same type of thing with the rings? Basically I get the rest part, and the eccentric movements, how about the positioning of hands etc?
Daniel, I have experienced this recently and it was extremely uncomfortable, mostly because I thought I couldn't train. The weird thing is that when I stopped training for a couple of weeks to let it rest it got worse. Almost counter intuitively, a very thorough warmup and continuing to train has relieved the symptoms, as well as using a theraband flex bar and utilizing the reverse tyler twist. I have since been back up to training with a high intensity and heavy load and have not had any issue, providing I warm up and stretch properly. My only problem now is I am unable to do back squats with weight because this just brings the pain right back almost immediately. Do you have any advice on how to continue to train heavy legs without running into this issue? Thanks and as always your channel is amazing and I really enjoyed your body by rings program! Cheers.
I will try this. However, it seems like it’s only avoiding chin ups.. not actually fixing the pain caused my chin ups.. wonder if there’s a way to actually fix this..
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.
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.
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!
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.
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 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.
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.
I have had elbow pain for about 8 months now. I may fall into that chronic category. I don't know how to get rid of the pain. I have it in both elbows, but one is particularly painful on the inside and outside of the elbow. I only lift weights 2 days a week, but I've adjusted my exercises to lower the pain as to not aggravate the symptoms even more. I've tried stretching, rest, cortisone shots with rest, daily rubbing of the elbow to stimulate blood flow, etc... Nothing has helped. Any advice???
![3 Tips to Fix Elbow Pain from Pull Ups and Chin Ups [Golfer’s Elbow]](http://i.ytimg.com/vi/YFz3cZOHuNY/mqdefault.jpg)
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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.
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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 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 .
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
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.
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.
Uploading this video could not have been more perfectly timed. Thanks.
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
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.
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!
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.
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
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.
dry needling helped me so much.
I had pain at the exact same place. In my case it was from attempting a muscle up on the rings (slow negative). I couldn't do the muscle up because of the intensity of the pain, just as my arms were going over. I gave myself an accidental 2 week rest and all was well afterwards. I attempted the muscle up on the rings again and I aced it without problems.
Whenever there's pain somewhere that disallows you to proceed with training, just rest and avoid that pain until it goes away. Hitting other muslce groups while giving the injured place some rest is the way to go.
Great Video Daniel! Thank you! Plz do come up with a video for Shoulder pain developed from Overhead shoulder Exercises like pull ups
Had golfer's elbow in both arms, stopped lifting heavy for 4 months and one arm healed, but the other did not. So I stopped anything that might even remotely hurt, and another 4 months later it is still fairly bad.
I learned from my orthopedist that due to me playing video games that required a lot of clicking on my dominant arm (right), that very likely is why my left arm healed while the right did not. I began to find out that a lot of people develop this issue from gaming alone due to the stress you put on your forearm in most positions.
So a mix of calisthenics/weightlifting and video games can cause damage that might not heal unless you stop playing games that require a lot of clicking for the duration of the injury, which can take months or even years if the case is bad enough.
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 fixed IT with deloading, vodoo flosing, using elbow compression sleeve with ice gel before putting IT on, 100-200hundred bodyweight elbow rotations left AND right to increase blood flow also a high rep triceps extension with a band for the same reason, and avoiding Any movement which would nake me feel the pain again for a while :)
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..
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?
Thanks for the info. Been suffering from golfers elbow for 3 months now. I didn't feel like buying rings so I just used the handles from my perfect fitness bands and they work just the same.
I have golfers elbow from my welding job. Since I can't rest as much as I need to I make sure to do a fair amount of push ups, using an Armaid, reverse curls, work with Captain's of Crush, and using homemade Neurogrips.
I've found that if my elbow pops due to slowly moving under a load it actually helps the recovery process.
Hey Danielle, for the past month or so I've had a lot of back pain. I work an office job and come home to sit on my computer as well.My lower back hurts as well as around my hips extending into the front of my body. I started doing your some of your beginner work outs, namely just your warm up video for back exercises and found it very therapeutic. It didn't surprise me to find out you were a physio. I've already begun to employ your 'back pain' video using the pole. I appreciate you. How lucky are we do receive professional advice through RUclips?
It was my entire bicep and my inner elbow. Even just flexing my bicep would cause a sharp stabbing pain. I sill did some pull ups with it and tried to ignore the pain. But really all it took was waiting a few days to a week and it was gone. Just give it time to heal, your body knows what it's doing.
This is good advice, and the rings were a surprise. Can’t wait to try it!
Thanks! Just suffering from this pain from the start of calisthenics in December. It came from chin ups like you said. Had 1 week off now and going to stop doing chin ups for now
dips are killing my right elbow, any one relate ?
Yes, i currently have mild golfers elbow as it seems. I got it month and half ago. I didn't train for some period and it got a little better but i didn't get rid of it completely. I have recently started researching about it and have decided i am going on a little break, especially from muscle-ups and triceps excercises. I suggest you to watch the video about golfers elbow from those two doctors and listen to it. As for dips, do them by bending your elbows to a 90° postion, so the upper part of your hand is parallel to the ground. Cut out the excerices that cause you pain untill you fully recover. Don't let it become extreme.
Hope i am not late and that you are better
@@beef9961 thanks, yeah I got much better, don't even feel pain now. I've been surfing more, and cut the training down at the time (2 months ago). Toning it down was the only remedy. Thanks for your response, hope you get better too.
Thanks for the feedback. I was looking for a solution to this problem.
It's the mobility of arms . That's causing the strain. Which is why neutral grip is better cause your arms can roate that far but chin up the hand rotates your arm in a fixed position that it can't naturally rotate to because the mobility . Thus I do db hammer curls for bi cep. And close to bicep half rep curls
I suffered from elbow pain a lot when I started bodyweight work. I started by rolling my forearms, biceps, and triceps with ice (i frozen water bottle) and regular foam roller. I also started supplementing with Turmeric (either pill form, fresh in team, or kambucha) and I found that helps manage inflammation in a healthier way than pharmaceuticals. Obviously managing the stress and trying to do different exercises to let my body heal were important.
Great video as always. I have tennis elbow from pull ups so now have rings and use neutral or chin up grip. Regardless, there is always a work-around these type of injuries and it's important everyone knows that and don't just stop.
I had horrible elbow pain and the exercise was dips on rings. I didn't warm up properly and destroyed my elbows basically, also the pressure on my chest was so high that I felt pain in the muscles too, in my pectoralis at the center of my chest. . I had to quit for 2 years, for different reasons, and now with proper warm ups and a lot of base exercises before the dips I can do them without any pain at all.
Thanks-Dealing with elbow pain in both elbows. I had stopped using straps in favor of chalk-only. Looking forward to trying out that trick next training session. Hoping it helps-it’s heartbreaking to lose the gains!
I had Golfer's Elbow for about 4 months. It calmed down when I stopped doing chin-ups, I did more wide grip pull-ups, and I started doing a lot of heavy (300 lb) tire flips.
Dave Safarik I have only slight irritating in that area. No pain whatsoever while doing biceps but when I flex(empty handed) and turn my hand outside or rotate my hand towards the outside of my bicep, I feel slight pain. if I do it vigorously, the pain gets bad. I think I'm developing golfers elbow. Any help?
I'm not a professional or anything, but I would say that if it's acutely painful, then rest and ice it (20 minutes on/ 20 minutes off for 3-5 cycles). If it's not acutely painful, then I would say to massage and apply a heat pack to it (same cycle as when you ice it). If your pain continues or worsens, I would recommend looking into seeing a MD or Physical Therapist and seeing if they give you a brace or possibly a steroid injection. ALSO, tylenol or an NSAID (like ibuprofen/Advil) can help for pain, but not long term use (can cause kidney damage).
This was great. I've been dealing with golfer's elbow for a long time. It was exacerbated by grappling where certain submissions would pull the tendon further. Thank you for the advice!
I have it now ,golfers elbow on left arm. 2 months now. So you sugest shock wave theraoy?
Great video! I had this problem for a while, but I ended up buying a theraband flex bar and within a month and a half i was back to doing pull ups. I seriously recommend getting one!
I've started doing ring chin ups instead and it worked really well thx
Yehp, had chronic pain, gave up the bar and just used my rings - in a few months, happy days!
Thank you! This has been a problem for me. I am relatively new to calisthenics, plus middle age. I have noticed soreness in the area, specially after harder pull-up workouts. I will be following your recommendations!
This answer all my questions about my elbow pain so amazingly well. Thank you! You'er awesome!
I really like this type of video!!! Its important to train without join pain
Daaaaamn, Daniel, back at it again with a good vid.
Hey Daniel ! First of all what another great Video with informative content !! Just wanted to mention that more videos of this kind are really appreciated by me and a couple of friends ! i would love to hear more about foot structure and dysfunction as it translates up the kinetic chain. its not easy to find quality free content on those issues on the internet .. cheers ! keep up the good work :)
i dealt with this in tha past a lot. u should have explained the difference between tendonitits and tendonosis as that is what most people with this injury have a hard time understanding.
also worth mentioning is that eccentric rehab exercises is the key to getting rid of this injury.
i have a tutorial coming soon hopefully
I have left hand elbow pain when exercise and thanks for that
Very nice video! I used to have elbow pain when I was training for muscle ups. I stopped for awhile and stick to pullups and its variations. Afterwhile, I started to do muscle ups again and my reps and form improved! Now the pain in my elbow is gone. I guess rest and proper form is important!
Thanks Dan! I can't do 1 pull up without feeling pain in my left elbow. I have changed to neutral grip and it has helped me continue to train. Thanks for putting this out!
How is your pain now? Neutral grip the pain is definitely less but I think I overdid it and pushed through the pain too much.
@@toddventura7191 Using neutral grip, I have zero pain. I can also do split grip (one sup/one pro) with no pain. I'm going to try rings next and see how supinated I can get.
@@chewyz2193 Just don't push it man. That's how I ended up with this awful pain in the first place.
Hope you don't have this problem again!
@@toddventura7191 Yeah, that's how I got to neutral. I had been working a pull up progression and ended up with tennis/golfer elbow. It lasted for weeks. Made my other workouts difficult as well even without doing any overhead pulling. So yes, I'm taking it very easy. Thanks for your reply.
Hi, I just discovered your channel and it's awesome. I've been working out for some time and I needed something new.
This kind of video is interesting. Could you do another one concerning "How to fix WRIST pain from pushups" ?
The best solución for me was neutral grip with all finges over the bar, no more elbows pain, never
Great video! Thank you
Yeah, there is definitely some mystery to medial epicondylitis. Complete rest does NOT seem to be the solution in my experience, but quitting pull-ups for a little while seems to help. Neutral grip or bar grip pull-ups seem equally bad, as far as I can tell. Haven't tried rings yet, although once my tendon gets irritated, almost anything will aggravate it. This is one of those things where an ounce of prevention is worth a pound of cure. Bar pullovers are similar to pull-ups and don't seem to cause as much irritation.
I'm currently going through this pain, it sucks cause i rely on my grip strength due to my line of work. I seen your video good advice on using the rings as a workout and also using lifting straps. I have been using tension bands they help . But looks like surgery might be needed for me in the future. Thanks for this video
Many thanks Daniel! Exactly what I needed. GTY
I have elbow pain on the two arms since 2 years ago because of an armwrestling try. Since that i can t be strong in movements like the impossible dip and the slow muscle up, i can do muscle ups because of the lats power, but my elbows cant help nothing when my forearm is paralell to the floor because of pain and lack of strenght. I think it will never get better honestly.
At least i can do bench, handstand push ups, pull ups, dips and that things without problems.
what about tricep exercises causing golfers elbow pain. what is the fix. Thanks
I used frequent ice massage and focusing on keeping my wrist neutral while doing pull ups.
Thanks for this video.. after 13 months of training, I am up to doing sets of 4 chin ups at 235lbs just started feeling this pain and now I'm going to try straps. I Will let you know how it goes
I'm going through this now with my elbow!
Me too man, don't give up we can solve this, I tried a lot of laser therapy and it doesn't work, now I will start working out again and see what happens
Hi Daniel. I have golfers elbow now for the last 18 months. Havent excercise in 2 years. Very frastrating. I am a diesel mechanic so i work hard every day. I was off work for a month on leave and still not better. What do you suggest.
Thanks man really helped ! Subscribed as well :D! keep up man THANKS !
My elbow pain came and left all on its own. It was tender to the touch. I just took a week break and it went away and never came back.
I hope mine does that as well... it sucks
@@Ben-ec6ky MK-2866 Ostarine. Has shown to be beneficial in muscle/joint healing in test animals. But this is a research drug, so I'm NOT recommending it to use. Just information only.
I have golfers elbow right now. feels better for a little rest though.
That was very helpful! Thanks
Hi! I got this kind of pain ... golfer's elbow how you call it, but it is above the elbow, right at the very base of the triceps. Is this the same pain as golfer's elbow pain? Rested for 3 weeks, used medicinal creams that the doctor recomended me to use but i still have the pain.
I've been using the neutral grip pull ups on some monkey bars recently and i've noticed slight pain in my elbows. I came specifically to your channel because i knew you'd talk about it somewhere! Since i'm already using the neutral grip i probably need to switch to rings or i need to unload my work out. I'm only getting three to five reps per set right now so i probably need to move down to a lower/easier progression to build strength and rest my tendons. Any advice would be great!
I have that now for about 2 months and it's painfull situation because it's slowing me down on my routine work out
Thanks Daniel! How about stretching? I read somewhere that it is not a good idea with golfer's elbow.
I think I have this injury and besides decreasing the load I'm trying to increase the range of motion in my elbows and rotation in both directions in my forearm.
I was able to do sets of 8 pull ups a month ago. I switched to chin up because i could do sets of 11. Today i tried doing pull ups. I did 5-6 sets of 7 and my right elbow started hurting. Thats why im here. I have rings but i usually use them for rows and dips. Ill start using them for pull ups thanks for the advice!
Hello there! So yeah i'm verrrrrryyyy late, but i wonder if there are exercises to AVOID having any forearm issues. I mean, that's cool that we know how to heal up from an injury, but how do we do to avoid having any forearm injury? Do we need to specificaly train forearms? Or is it normal to take 1 week of rest every 4-5 months of training?
It's so frustrating when we're training a strength exercise, and we have to train less hard because the forearm is to "weak"
hey I actually had medial golfers elbow, and that's from doin front lever training and I took a relative amount of days off and then slowly went back into it by tryna warm up properly and doin low intensity each set so I would do dropsets of negatives, for 5 secs of straddle and 3 secs of adv tuck, and then I built up from there, then the next week my elbow would feel fine I wouldn't feel anything in my bicep
It is Oct 2017 and I noticed the beginning of golfers elbow back in early July of this year. At first I did not know what it was and kept exercising but I did slow up. As you said I decreased frequency intensity and load. Like yourself I ended up getting rings but only after finally deciding that rest would be the best thing and no pulling exercises it all and only limited pushing exercises. I have completed 3 months almost total rest but I concentrated on cardio, stretching and abs. I did quite a bit of ice, heat, and CBD oils and creams. Also went to a physical therapist who gave me about six different exercises to do daily. As I said for about 3.5 months I did almost zero pulling exercise. Today I decided to test my pulling with, of course, pull-ups. I had about a 50% drop off in my pull-ups. I did 7 good ones but NO PAIN! Seems to be gone. In July I did 13 pull-ups in one set just a couple of days before I tweaked my elbow. Frankly, in all honesty, I would rather have broken my elbow. At least then after some time in a cast you know you will be back to normal. Now I am only going to very gradually increase my pull-ups to get back to where I was in the low double digits. At my age, 71, I am very conscious of correct form and joint healthy. This is my first ever sports injury if I don’t count a shoulder dislocation while in military training. I am going to be a bit more moderate in the future. I got the idea of moving most of my exercises to rings from you and I love it. I feel sore, the good kind, after every workout by shortly after my workouts. Don’t even really have to wait until the next morning because rings are much more difficult than static exercises. What use to be a routine of almost 10 reps with at least 6 sets of my pull-ups, push ups, rows, etc are now something like four sets with 5 reps. Big difference. Gains are visible and quick and I am an old Phuc. Using a neutral grip for pull-ups on the rings seems to be the way to go. Btw, I doubt you would recommend this but about 5 weeks ago I had an ultra sound guided cortisone shot that seems to have worked out well for me. They are not for everyone but I had one years ago for Morton’s neuroma on my foot and the pain was gone almost instantly and has never come back. I plan on doing the PT that the therapist gave me until I croak. I think getting the proper advice from a physical therapist on this is quite important. OK, that’s all I have thanks for talking about this subject.
71 and 13 pull-ups!!!! Damn more than most young people could do consecutively
I use a tennis ball for myofascial release, it works wonders. lay on back on the floor and roll your arm over it. it helps alot
Thank you, first time dealing with this
Thanks, I just got this elbow problem and really needed this advice. Are there any rehab exercises that can speed up recovery?
Daniel, Thanks for the solid stuff as usual. Do you know anything about Tennis elbow? Same type of thing with the rings? Basically I get the rest part, and the eccentric movements, how about the positioning of hands etc?
Rest is key fellas
I have tendon pain all over my arms, so I can not train slow muscle ups, tiger bends, straight bar handstand presses etc. effectively which sucks!
never thought of straps before!
I've had this since 2016
neutral grip, underhand, over hand all hurt
rings still hurt so I'm gonna add straps
I got one from doing muscle ups . thanks for the tip
Daniel, I have experienced this recently and it was extremely uncomfortable, mostly because I thought I couldn't train. The weird thing is that when I stopped training for a couple of weeks to let it rest it got worse. Almost counter intuitively, a very thorough warmup and continuing to train has relieved the symptoms, as well as using a theraband flex bar and utilizing the reverse tyler twist. I have since been back up to training with a high intensity and heavy load and have not had any issue, providing I warm up and stretch properly. My only problem now is I am unable to do back squats with weight because this just brings the pain right back almost immediately. Do you have any advice on how to continue to train heavy legs without running into this issue? Thanks and as always your channel is amazing and I really enjoyed your body by rings program! Cheers.
I will try this. However, it seems like it’s only avoiding chin ups.. not actually fixing the pain caused my chin ups.. wonder if there’s a way to actually fix this..
I had this problem when I began training my OAC but soon the pain disappeared, probably the elbows got used to the tension.
Hi daniel, i am chilean, i would like that it will add the subtitles option in your videos, thanks!
greau video i love the imjury preventiom vids
You should do a new handstand tutorial, you're form has improved so much seens the last one
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?
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!
I don't usually comment much on videos, but this video needs a hell of a thumbs up...this channel is gold
Really helpful video, been having this issue mildy, nice to know there's a way to work around it. Thanks Daniel!
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 :)
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!
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.
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 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.
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.
I have had elbow pain for about 8 months now. I may fall into that chronic category. I don't know how to get rid of the pain. I have it in both elbows, but one is particularly painful on the inside and outside of the elbow. I only lift weights 2 days a week, but I've adjusted my exercises to lower the pain as to not aggravate the symptoms even more. I've tried stretching, rest, cortisone shots with rest, daily rubbing of the elbow to stimulate blood flow, etc... Nothing has helped. Any advice???
I've regressed to doing Aussie pull-ups when I had it. After two weeks with some rest in between it was healed.