Lifting again

[maximus1986]

Ive been having elbow problems for about 3 years now(tennis elbow is both elbows from too many press ups at boxing), i quit lifting altogether, every year il try get back into it thinking im cured, and il hit the heavy weights straight away, feel the pain and quit. Im 26 i realise ive got time on my side to start lifting and do well at it. Ive recently read on the internet that doing high rep(15-20s) with a low weight can help get blood to tendons and joints. Is there any truth to this, and could doing this help me cure my problem and strenghten my arms for when i lift big again, whenever that is? Ive seeked medical help, but because its not affecting my way of life, apart from training they basically are saying live with it. So i just want some advice on the the rep ranges,exercises i can do and weight i should life.

[boogie]

Ive recently read on the internet that doing high rep(15-20s) with a low weight can help get blood to tendons and joints.

I would say do not lift a weight that causes pain in your joints, which will probably vary from day to day. Being that your elbow injury is a repetitive stress one, you probably don't want to go crazy on reps either. So probably a couple of warm-up sets, and then like 3 sets of 8-12. Good luck.

[maximus1986]

What about those straps you put on your forearm, that take away stress from the elbow, do they work for weight lifting?

[hamrocker54]

probably going to have to strengthen your joint muscles first . light weight more reps is always best anyways

[Pegasus]

Ice joints after training , occasional use of anti inflam meds, fish oil, warm up. Gradual conditioning is obvious.

[mr.growmymeat]

Take Omega-3 fish oil pills and/or eat a lot of salmon and avocados and the like and also use some cayenne pepper on your food. Icing and Ice baths are a must and make sure you stretch your forearms biceps and triceps and always do some warm up sets for any exercise. I like to do 5 minutes of cardio before I start my lifting routine as well. Good luck and really ease into it slowly.

[Gspot]

I had a similar problem in my 20's that lasted for years. I tore my rotator cuff playing football, it was not seaver so surjery was optional, chose to skip it. For years my shoulder joint slowed me down no matter what I was doing, playing sports, climbing, trying to lift weights, even golf. When I started cycling in the Rockies it really became problem enough that I was determined to fix it.

All of the above is good advice. Once you have the know-how, I think the 2 real keys from a longterm problem like this are, more than anything else, stretching and resting. But what I wanted to add was my workout experience. I would do some lesser shoulder exercises but the only one that hit the front where the tear and persistent weakness and pain was, were push-ups. I found I really had to hurt myself to get anywhere, but only just hurt myself. Do 10 push-ups, real pain, stop for 2-3 day or however long it took for healing. Do 10 push-up, real pain, wait for it to heal. Do 2 sets of 8 push-ups, pain, heal, etc., etc. It was very frustrating and seemed to go on and on at first. But I stuck with this and in about 6 months was doing well over 100 push-up in workouts a couple times per week. The pain and tear feeling turned into a tired and stiff feeling. I felt stupid for not going through this sooner, but nothing made me do it until then. Eventually, the shoulder did return to normal and is now only slightly weaker than my other shoulder.

Fast healing to you.

[mr.growmymeat]

I had a similar problem in my 20's that lasted for years. I tore my rotator cuff playing football, it was not seaver so surjery was optional, chose to skip it. For years my shoulder joint slowed me down no matter what I was doing, playing sports, climbing, trying to lift weights, even golf. When I started cycling in the Rockies it really became problem enough that I was determined to fix it.

All of the above is good advice. Once you have the know-how, I think the 2 real keys from a longterm problem like this are, more than anything else, stretching and resting. But what I wanted to add was my workout experience. I would do some lesser shoulder exercises but the only one that hit the front where the tear and persistent weakness and pain was, were push-ups. I found I really had to hurt myself to get anywhere, but only just hurt myself. Do 10 push-ups, real pain, stop for 2-3 day or however long it took for healing. Do 10 push-up, real pain, wait for it to heal. Do 2 sets of 8 push-ups, pain, heal, etc., etc. It was very frustrating and seemed to go on and on at first. But I stuck with this and in about 6 months was doing well over 100 push-up in workouts a couple times per week. The pain and tear feeling turned into a tired and stiff feeling. I felt stupid for not going through this sooner, but nothing made me do it until then. Eventually, the shoulder did return to normal and is now only slightly weaker than my other shoulder.

Fast healing to you.

I know it worked for you but pushing through pain like that is not a safe strategy and as you you there are a ton of physical therapy exercises for the rotator cuff that you could have found on the internet and used and had your shoulder back close to 100% in 3-12 months depending on the severity of your injury. Stretching is something you must do. For the OP try using a stress ball and really stretching your forearms top, bottom, supination, and pronation a couple times a day.

[Gspot]

I know it worked for you but pushing through pain like that is not a safe strategy and as you you there are a ton of physical therapy exercises for the rotator cuff that you could have found on the internet and used and had your shoulder back close to 100% in 3-12 months depending on the severity of your injury. Stretching is something you must do. For the OP try using a stress ball and really stretching your forearms top, bottom, supination, and pronation a couple times a day.

I know all this. Do you think the Jewish doctor I saw did not tell me all of this about my shoulder? None of it has to do with the original post so I did not mention it. I did all the exercises for a rotator cuff injury for 6 month after the injury. It was ok but not great and I did get lazy and let it go. I was merely relaying my workout experience years later as his injury is an old one too. When I say PAIN, I mean more than a little discomfort and that I was way too gentle with the shoulder for years. And I did not say "Push through Pain," I wrote clearly "but only just hurt myself" in italics and to stop once I felt pain. It was pain in that it scared me, thinking I had reinjured myself, but I noticed that it healed just fine so long as I did not keep going once I moved into a pain intensity. I would hope that anyone with a 3 year injury will put doctors advice above all else and only listen to someone else who has experienced something similar as an example of such an injury, only taking it into consideration and not as Med. gospel. No where did I suggest doing as I had done for my shoulder on his arm.

Try to read more closely before responding.

[ThirdArm]

Maximus, one of the most important things is to be reasonable in your weight selection. That means choosing weights you can handle with good form. As the weight gets heavier, maintaining for will become more difficult. Remain committed to good technique. What exercises do you plan on doing?

If you'll be working with barbells, I highly reccommend purchasing a set of micro plates (smaller that 2.5lbs). Here's why: Most gyms are only equipped with plates down to 2.5 lbs, which means you have to make 5 lb jumps on a symmetrically loaded barbell. As soon as your newbie gains slow down, 5 lb jumps will be fairly heavy. Smaller plates will allow you to progress slowly, but in a sustainable way.

I'm not sure if wraps will help your elbow. Typically they're for wrist stability (although maybe they have other uses - not sure). If you'll be doing pressing exercises, like military presses or bench presses, keep those wrists straight!

Finally, warm up sets are important. Start every exercise with an empty barbell. Warming up is a matter of getting to your working weight and being fully warm and prepared, but not too fatigued to do the work.

Hope this helps. Take it easy, with longevity in mind. Hope you get your elbows in check, man.