Training around an Injury

[IronBerserker]

Hej everyone, as lifters I no doubt believe we’ve all suffered an injury of some sort that has either set us back in training or slowed progression.
I’m curious to know how others have adapted to training around an injury to continue progress?
I personally am suffering from tendinitis, tennis elbow or repetitive strain injury (whichever) in my elbow, that has set me back.
I can’t go nearly as heavy as I can on flat-bench or any pressing movements. I’ve laid off of pressing, wore a wrap and also took a month off all weight training.
My elbow felt better, soon as I returned, it came back.
Anyone else experience anything similar? Or know of healing time, as it’s been a few months?
Maybe some strategies, supplements etc, to continue progress?
Any thoughts, advice or related stories are much appreciated, Tack!

 

[Islandswole]

There’s certain “rehab” movements for tendinitis. There’s plenty of videos on YouTube to guide you. I simply do my own rehab everyday for about an hour and it has helped immensely.

 

[Ironside]

I have tendonitis and ulnar nerve impingement both on my right arm. There’s a stretch that I use daily to get everything loose and it allows me to at least be able to push through workouts but it will likely always be a problem for me.

Standing straight up with my right arm down my side, I spread my fingers apart as hard as I can and I basically reach from the shoulder down my side. Keeping posture and at the same time, I tilt my head to the left and stretch basically attempting to put my left ear on my left shoulder. Hold the stretch for 20 to 30 seconds and slow release. Repeat about a dozen times.

That’s my routine right before I begin lifting and it loosens everything enough to at least get through the workout with minimal pain and tightness

@John

 

[KodiakGrrl]

I used to have it REALLY bad … it would shoot down my entire arm
I then hired a mobilty coach and started doing movements specific for scapulas upper thoracic mobility and accessory work for shoulders I also got my self an experienced massage therapist who works with athletes… It hasn’t come back and I haven’t had any issues with it since

 

[IronBerserker]

Thabks for the input everyone, very interesting to read, anyone have experience with strength/exercise bands for recovery purposes?

 

[JB_rD81]

I train around a bad hip… Mostly because I’m a stubborn ass and had a bad experience with a shoulder surgery in 2001 that turned into 2 surgery’s in less than a year and made it nearly impossible to bench again, but also because I work construction and don’t really want to take the time off work to get it fixed. I stretch, and do some mobility stuff, but sometimes that seems to do more bad than good. As far as training, I go day to day and do the things my body allows me to. I haven’t done an actual squat or deadlift since 2015, but sometimes I’m able to squat to a high box, or even pin squats… otherwise it’s a lot of extensions and Han curls with ridiculous drop sets and working to absolute fatigue… even though I don’t compete any more, I still have the itch, so I tend to get really stupid in the gym, especially now that my wife is going to do a figure show again… gotta try and hang with her, haha

 

[Lawnsvcguy]

About 2.5-3 years ago I had tennis elbow bad. If I bumped my elbow it brought tears to my eyes. Time healed it completely.

Earlier this year I had shoulder tendinitis. Couldn’t sleep. Took time off the gym and about 5-6 weeks ago I came across BPC-157 (peptide). The UGM sponsors carry it. Also check on TB500.

Now that I’m back in the gym I’m not trying to kill myself with heavy weights.

 

[IronBerserker]

Tack, I’m awaiting something similar Hopefully they and their product is legit . I’ve been reading alot on compounds to help heal and perform certain physical therapy movements.

 

[Bigmurph6]

So when I was in physical therapy for a ruptured bicep but it was after it healed I developed tendinitis in my elbow and it was worked on as part of the physical therapy.
They gave me a pipe about 4ft long with weighted ends and I would hold my arm straight out and rotate my arm in a circular motion. I really liked this because it would stretch it out and it would feel better for awhile. I still have tendinitis here and there but its not all the time and I still will this exercise to help my elbow joint from time to time.
Its just a pvc pipe 3 inch probably maybe 2 inch with pvc caps on the end. Not anything expensive or heavy.

 

[John]

Maybe I should wake up and do it, cause sometimes it’s as simple as stretching to tie my boot lace and it will trigger pain fir a day or two then go away again