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I use the Theraband Flexbar. There are multiple colors, each representing a different resistance level, but the premise is basically that you’re loading the muscle while releasing, as opposed to how it’s loaded while you climb. Highly recommend it, and it works for both golfers and tennis elbow.
Just got it and my elbow is feeling better after one use. Pretty dope
Massage is a good place to start. If you continue having pain I would suggest a podiatrist. I have plantar fasciitis and the beginnings of a stress fracture. Massage helps, but doesn’t eliminate it.
One thing that helps a ton (I used to do the tennis ball thing suggested - with minimal results) is this Theraband flexbar [link]
My physical therapist has one - I put my toes on it and take a step forward with my other foot. Stretches my arch. THEN you roll your foot over it. Probably the only thing that has given me any relief long term.
I had terrible tendinitis from rock climbing, and mountain biking made it flare up as well. Not much to be done other than strengthening and rest. Sometimes you need a good break to heal. To promote your strength check out a Therabar it worked very well for me. I took it everywhere and every time I felt pain, I’d do some exercises.
Different colours are different resistance levels. Watch a YouTube video or two for tips. I’d HIGHLY recommend one.
Thera-Band FlexBar, Green [link]
This really helped for my tennis elbow and is highly recommended
TheraBand FlexBar Resistance Bar For Improving Grip Strength, Tennis Elbow, Golfers Elbow, Tendonitis [link]
Agree on the technique and wanted to add strength issue too. I used the following to get stronger: [link]
These help stave off elbow tendinitis.
I'd recommend trying a Theraband Flexbar. I use it daily and it's smashed tonnes of forearm issues for me from tendinitis to grip strength.
I'd also add in KB training. The lack of rests means you'll blast your forearms and hey, it's what Andy Bolton says got him to be the first man to break the 1000lb deadlift so it's hardly a waste of time.
I developed golfer's elbow (inside of elbow) from surfing recently and read a thread about how this TheraBand Flexbar can help. The post said over the course of about a month the pain disappeared. I've been using it for a couple weeks and def seen an improvement! I'm hoping it completely goes away in the next few weeks. You can get it on amazon here
I had a lot of wrist pain when I was in high school due to excessive gaming and ignoring my wrist pain while playing (a couple times playing LoL my wrist went numb and I just shook it off and kept playing).
It was a major problem for me and doing wrist exercises has been the greatest help. I bought this wrist exercise bar off amazon and do exercises 3-4 times a week. I rarely worry about wrist pain now.
Here's the one I have from Amazon
There's a couple of exercises that really stretch out tight forearm muscles. There's one for medial (golfer elbow) and one for lateral (tennis elbow). I do them both to keep it all nice and loose.
Absolutely this. It was the only thing that took care of mine. Knocked it out in a week by doing the exercise 2-3x a day. Highly recommend.
TheraBand FlexBar - Best $20 you'll spend
Tennis/golfers elbow. I've had issues with it in the past. If mine flares up, I use this which usually helps. Its caused by muscle imbalances in your forearm which can usually be fixed by doing some kind of forearm strength exercises
Not sure the type of pain you're feeling, but I've had elbow issues in the past, and things like this have helped to even out the muscles in my forearm which is commonly the cause of some elbow pains such as tennis/golf elbow.
I have one of these, it's the only thing that worked for me.
I was running into this same issue about a month ago, purchased this and have been using it daily and it's been doing wonders. Feeling full strength in my left arm that prior had been battling carpal tunnel and climber's elbow for months.
Try a thinner string and keep the lower tension.
Other suggestions to help with the pain are
- A lighter and/or headlight racket
- Getting lessons for your swing
- Holding the racket a little higher
I had tennis elbow bad from a combo of DG and climbing. Went to PT and this was the best tool ever to fix it.
Do this exercise.
You will get instant relief, but keep it up for a few weeks.
yes. buy this and use it religiously. https://www.amazon.com/TheraBand-Tendonitis-Resistance-Tendinitis-Intermediate/dp/B000KGOMBC/ref=sr_1_9?dchild=1&keywords=theraband&qid=1599844822&sr=8-9
Get one of these for the sore wrist [link]
I used something like this, down climbing, and ice to overcome a pretty severe case pretty quickly. Like anything, consistency is key.
When it hurts too bad to train, use the bar as your workout. Otherwise I use it to warm up prior to starting to climb and down climb more often and it stays away.
These are the exercises I used.
Get a Flexbar and do the exercises. I thought it looked stupid, but for $25 I figured I'd give it a try. It cleared my TE right up.
With forearm and bicep area this helped me a bunch.[link]
This. I used a TheraBand FlexBar Resistance Bar successfully. Took a month or so.
Good advice here. I've used this successfully: TheraBand FlexBar Resistance Bar. See the page for other suggested products. It does take time to conquer the problem.
I had it and went through some exercises to strengthen certain muscles. Look Up the Theraband FlexBar. There are 3-4 sets of exercises you can do depending on if you have golfers elbow or tennis elbow. This fix won't be magical, but doing the exercises religiously for 4-6 weeks will cure it. Unsure if it will ever comeback but mine never did. Here is one of the exercises: https://www.youtube.com/watch?v=vZsa0bBCAf0
I've had tendinitis for over a year now. About 8 months ago I got a cortisone shot that lasted for about 6 months, and I felt great to the point where I just forgot about it. When it started creeping back, I started to research as I didn't want to get a another shot (it was excruciating for two days) and saw that it's just not a good long term solution anyways. My pain is on the inside arm bend through my lower arm and on the outside tip of my elbow. This was caused from excessive mouse work/clicking, which unfortunately I cannot just quit doing. Making a fist and extending my arm while flexing at the wrist is very painful.
I read about people having good luck with the Therband and immediately ordered one. The results have been mixed as I was starting to feel better after about a week, but has fluctuated as I may have over done the exercise to begin with. I'd recommend giving it a try, but GO SLOW! https://www.amazon.com/TheraBand-Tendonitis-Resistance-Tendinitis-Intermediate/dp/B000KGOMBC/ref=sr_1_5?keywords=theraband&qid=1574792778&sr=8-5
amazon has a lot of things you can try including this:
i've had it so bad it hurt to hold a cup of water in my hand. in that case, it was rest and time that fixed it.
you also might want to look into bpc-157 if you are peptides-inclined.
Try this for your tendonitis: [link]
Worked for me. There's some good exercises on YouTube if you just search "flexbar"
I don't know how effective this is from practical experience. The videos on YouTube make it sound as though its an incredible solution. (Spend some time on YouTube viewing reviews by professionals)
I had climbers elbow like no other for a while. Bought this puppy (I call it the wiener washer) and it went away after I used it for maybe a Week.
I mentioned this to someone else regarding warming up outside, but I use it inside too. These are awesome for warming up forearms/shoulders quickly. I wouldn't statically stretch until you're already pretty warm, other than some dynamic (arm swingy) type stretches. You should check out my friend's site Climbing Nutrition he's super knowledgable and has zero preconceptions about nutrition (a very rare thing for people here in Colorado). Look at the diet information and supplement guide, there's a lot of good stuff there. For core workouts Mark Anderson's routine is a pretty good set of exercises, all of which you can make harder or easier to fit your needs. Cross training is always good just for general fitness and to maintain a healthy weight (if that's something holding you back) but climbing is a very specialized sport, so really climbing is the best training.
I bought the product, it's not just about the size it's about the flex of the bar and how much tension it takes to twist. I use the green one which is medium.