The Chronologically Blessed

[Beaucastle]

Grrrr. I am feeling old today. I ache. My elbow hurts. Again. This is the third challenge that I am battling this. I really hate what looks to be the necessity for working smarter instead of harder...I WANT to work hard! I am not as philosophical about this as some of the rest of you seem to be. At least my head never seems to hurt for all my beating it against the wall!

 

I just stopped by to whine...like I've got problems. Off to bed. Things will look better in the morning.

 

have you tried  stop blue on your elbow?  its like icy/hot but smells marginally better.   I have no other choice but to wear the knee braces, but with them I can do so many things,  i.e. running and tai chi.   Have you gone to the sports authority  (or other sporting goods store) and investigated a quality elbow brace?

[cline]

exactly what is the elbow issues?  Pullups killed mine (combined with other stuff). 

[Chris-Tien Jinn]

Yea.  Pushup Quidditch did me in a challenge or two ago.  I'm too darned competitive for PvPs!!!

[sharong]

Mind those elbows!  I have a blow-out due to overly assertive landscaping, of all the non-sexy ways to blow out a joint. I hate to say it, but "ice, ice baby."  I hate icing joints, but the older I get, the more friendly I am with frozen bag-o-peas.

[sharong]

Let's see if I can capture this post in the 6 minutes I have left on lunch break. 

 

I have a deaf dachshund, so he relies heavily on visual cues.  There - that's the background.

 

I was determined to do my BBWW last evening before feeding the dogs.  So, Weeniebarked at me from the bottom of the stairs to come feed him for the first 15 minutes of the workout.  He finally decided to come upstairs to see what was taking so long and walked in to find me getting ready to do squats.  Around 6pm every evening, whenever I get up from a chair, he knows it's because I'm going to feed him.  Last night, he freaked out 20 times as I squatted down onto a footstool then got back up again. (Actually, 40 times as I had 2 sets to finish.)

 

Then, he freaked out when I did my walking lunges down the hallway towards the stairs, but became bitterly disappointed when I turned around and walking-lunged back to the studio. . . twice (2 sets). 

 

By the time I finished my workout and went down the stairs to go actually feed him, he didn't believe me.  Who says working out is dull and boring?!

[Elastigirl]

Grrrr. I am feeling old today. I ache. My elbow hurts. Again. This is the third challenge that I am battling this. I really hate what looks to be the necessity for working smarter instead of harder...I WANT to work hard! I am not as philosophical about this as some of the rest of you seem to be. At least my head never seems to hurt for all my beating it against the wall!

 

Elastigirl - I've been meaning to get over to your thread to chime in about the Armstrong pullup program. My elbow struggles came straight out of doing the multiple max rep sets contained in that. (And a bit of my own stubborness/stupidity, too.) I think you are being smart to move over to the GMB program.

 

I just stopped by to whine...like I've got problems. Off to bed. Things will look better in the morning.

Yeah, I read the old PVP thread and your problems with the Armstrong, that combined with the fact that very few people finished it were part of the reason I decided to change.

 

I've used this http://drbenkim.com/elbow-forearm-wrist-exercises.htm

another link I couldn't find, but maybe you can find something similar by googling  is where you had your arms straight .and then bend your wrists and curl and uncurl your fingers, then twist your hand the other way and do again

[cline]

please please please tell me your dog's name is really Weenie!!!

 

I once passed a dachshund in a park and I said "ooooohhhh a wiener dog!!! He's so cute!" and the lady snorted at me and said "no!  he's a dachshund!" and I said "yes!  A wiener dog!".  She had no sense of humor.

[sharong]

please please please tell me your dog's name is really Weenie!!!

 

I once passed a dachshund in a park and I said "ooooohhhh a wiener dog!!! He's so cute!" and the lady snorted at me and said "no!  he's a dachshund!" and I said "yes!  A wiener dog!".  She had no sense of humor.

Because he's deaf, we call him whatever we want!  At first, because he was obese when we rescued him, we called him Lard-Ass.  Hub named him Kaiser officially, but we call him Weenie, or Ween, or Squinky, or Squinker (squinky = squiggly + slinky), or Pinhead, or whatever comes to mind. 

[ShadowLion]

I should be more specific with what's going on. It's a tendinitis issue - tennis elbow, basically - brought on by blithely trying to move too much weight, too soon. Did the Armstrong PVP for a couple of weeks and was enthralled with how my muscles were responding, my competitive streak kicked in, and I pushed old connective tissue past what I should have. I have very high pain tolerance and can easily blow past warning signs that would stop someone with better sense.

 

 

what have you done to rehab/strengthen your elbows?

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Warmups - whole variety of hand, wrist, arm stretches. Flexbar for the tendons specifically. (It really helps!) Very light rows with strict form. Started with wall pushups and counter pushups, progressed to knee-pushups, scrupulous about keeping elbows at my sides. Been doing knee pushups until I tried to do one standard pushup Friday. I think that was the straw that broke the camel's back. That and I had been loading instruments and sound equipment in and out of my car all week. I should have stuck with knee pushups and done fewer burpees to compensate.

 

 

have you tried  stop blue on your elbow?  its like icy/hot but smells marginally better.   I have no other choice but to wear the knee braces, but with them I can do so many things,  i.e. running and tai chi.   Have you gone to the sports authority  (or other sporting goods store) and investigated a quality elbow brace?

 

Never heard of it. Will check it out! Likewise a brace.

 

I have a tennis elbow strap. It helps to a point. It also lets me do more than I probably should, so I have stopped using it except when I have to load equipment. Trying to really listen to my body and figure out exactly which movements are making things worse. Making changes in my loading/unloading procedures as a result.

 

 

exactly what is the elbow issues?  Pullups killed mine (combined with other stuff). 

 

As above. It felt so good to get my back muscles working on the pullups, I just got stupid and overrode the pain signals like a dummy. Tendon hasn't been quite right since. When it started feeling better, I figured I could ramp back up. I did it gradually, but I think my idea of gradually may be a little bit skewed. Or maybe just 20 years out of date...

 

 

Yea.  Pushup Quidditch did me in a challenge or two ago.  I'm too darned competitive for PvPs!!!

 

Me, too. Give me numbers to beat and I'll go crazy trying...and it doesn't have to be anyone else's. Usually isn't, actually. I always have to push the envelope every workout, get one more rep, go another weight higher. :Sigh:

 

 

Mind those elbows!  I have a blow-out due to overly assertive landscaping, of all the non-sexy ways to blow out a joint. I hate to say it, but "ice, ice baby."  I hate icing joints, but the older I get, the more friendly I am with frozen bag-o-peas.

 

Bummer. Could have done it on a wingsuit flight or something! You're probably right about the ice. I'm really good about the rehab exercises, not so on ice.

 

 

Yeah, I read the old PVP thread and your problems with the Armstrong, that combined with the fact that very few people finished it were part of the reason I decided to change.

 

I've used this http://drbenkim.com/elbow-forearm-wrist-exercises.htm

another link I couldn't find, but maybe you can find something similar by googling  is where you had your arms straight .and then bend your wrists and curl and uncurl your fingers, then twist your hand the other way and do again

 

Thanks for the link! I started doing some acupressure last night and it seemed to help. The pictures with the article are allowing me to get into the problem area MUCH better tonight! And, your description of the wrist bending and twist reminded me of some flamenco dance exercises I use for working the wrist extensors and flexors for guitar playing. Tried those while pressing the points. YES!

 

 

Sorry for the whining. My normal good humor had largely returned this morning after some sleep. I was tired and hurting and grumpy last night and really disappointed that I might have to radically change my challenge. I may, but it isn't the end of the world. Burpees will still be there next time - ha! What matters is getting my arm healed up now so I can be on a fire line next summer.

 

Thanks so much for all the great advice, everyone!

[Elastigirl]

I should be more specific with what's going on. It's a tendinitis issue - tennis elbow, basically - brought on by blithely trying to move too much weight, too soon. Did the Armstrong PVP for a couple of weeks and was enthralled with how my muscles were responding, my competitive streak kicked in, and I pushed old connective tissue past what I should have. I have very high pain tolerance and can easily blow past warning signs that would stop someone with better sense.

 

 

 

Warmups - whole variety of hand, wrist, arm stretches. Flexbar for the tendons specifically. (It really helps!) Very light rows with strict form. Started with wall pushups and counter pushups, progressed to knee-pushups, scrupulous about keeping elbows at my sides. Been doing knee pushups until I tried to do one standard pushup Friday. I think that was the straw that broke the camel's back. That and I had been loading instruments and sound equipment in and out of my car all week. I should have stuck with knee pushups and done fewer burpees to compensate.

 

 

 

Never heard of it. Will check it out! Likewise a brace.

 

I have a tennis elbow strap. It helps to a point. It also lets me do more than I probably should, so I have stopped using it except when I have to load equipment. Trying to really listen to my body and figure out exactly which movements are making things worse. Making changes in my loading/unloading procedures as a result.

 

 

 

As above. It felt so good to get my back muscles working on the pullups, I just got stupid and overrode the pain signals like a dummy. Tendon hasn't been quite right since. When it started feeling better, I figured I could ramp back up. I did it gradually, but I think my idea of gradually may be a little bit skewed. Or maybe just 20 years out of date...

 

 

 

Me, too. Give me numbers to beat and I'll go crazy trying...and it doesn't have to be anyone else's. Usually isn't, actually. I always have to push the envelope every workout, get one more rep, go another weight higher. :Sigh:

 

 

 

Bummer. Could have done it on a wingsuit flight or something! You're probably right about the ice. I'm really good about the rehab exercises, not so on ice.

 

 

 

Thanks for the link! I started doing some acupressure last night and it seemed to help. The pictures with the article are allowing me to get into the problem area MUCH better tonight! And, your description of the wrist bending and twist reminded me of some flamenco dance exercises I use for working the wrist extensors and flexors for guitar playing. Tried those while pressing the points. YES!

 

 

Sorry for the whining. My normal good humor had largely returned this morning after some sleep. I was tired and hurting and grumpy last night and really disappointed that I might have to radically change my challenge. I may, but it isn't the end of the world. Burpees will still be there next time - ha! What matters is getting my arm healed up now so I can be on a fire line next summer.

 

Thanks so much for all the great advice, everyone!

Not whining, just frustrated and disappointed. It's hard when our bodies don't cooperate. And while everyone struggles with injuries, being chronologically blessed it's hard because we use to be able to push our bodies and get away with it. 

[Beaucastle]

Elastigirl

 

Not whining, just frustrated and disappointed. It's hard when our bodies don't cooperate. And while everyone struggles with injuries, being chronologically blessed it's hard because we use to be able to push our bodies and get away with it. 

THIS is the root of the majority of my injuries.  I pushed and pushed until something gave when I was younger.  Then I didn't do anything for decades.  Thinking I was fine to do everything I used to I pushed and pushed and something gave earlier than I was prepared for and now its been pushed too far and wont ever be sound again  (the knee mostly  but the shoulder has its days)  I had to re learn how much my body could handle and then back off that failure line.

[cline]

Because he's deaf, we call him whatever we want!  At first, because he was obese when we rescued him, we called him Lard-Ass.  Hub named him Kaiser officially, but we call him Weenie, or Ween, or Squinky, or Squinker (squinky = squiggly + slinky), or Pinhead, or whatever comes to mind. 

 

awwww poor little deaf lard ass weenie!

 

We adopted our last two cats after they'd been raised somewhere else.  So they don't know their names either.  The old timer I raised from 6 weeks old knows his name! 

 

The one adoptee came to us fat.  I call him Tubby even though it's not his name.  He's adorable. 

[cline]

Thanks so much for all the great advice, everyone!

 

Ooooo... tendonitis!  I'm an expert!  I developed both gold and tennis elbow in the same elbow!  Ha ha ha.. 

 

Flexbar = awesome.  I love mine. 

 

Okay... here's my long winded take/advice (b/c I'm old... I dole out advice):

 

1.  Mine started with pullup work.  It wasn't particularly bad, but nagging.  I figured it just went with the territory.  Eventually, as I moved into more benching, it started to bother me more and then some bad partnering at Muay Thai did me in.  I'll tell you how bad it got - one night after a bad bad partner at Muay Thai I came home in such pain... and get this... I couldn't hold an empty plate or glass in my hand.  I couldn't pick anything up in that hand.  Nothing.  It was terrible.  It took me months to be able to hold a glass safely in that hand.  So... moral of the story:  don't let it get bad.

 

2.  I found a perfect combination of treatments. 

 

* stop when it hurts.  For real.  I stopped.  I couldn't throw jabs without pain so guess what?  I stopped throwing jabs.  I adjusted all my combos.  I stopped doing pullups and chin ups.  When it hurt doing curls, I stopped.  Coach and I agreed.  I did not stop doing bench but I was very careful. 

 

* flexbar was only so good.  I iced after every training.  I rested A LOT.  I stretched.  I changed my training.  (see above)  Changing my training was the single best thing I did.

 

* did I mention I stopped doing pullups?

 

* I keep the elbow warm now when I train in lifting.  I find that helps a lot.

 

* I finally went to a chiropractor who I believe has made the biggest difference.  Between his work to treat my elbow and changing my training, I am almost 100% almost 100% of the time now.  HUGE.

[wildross]

Ok, more elbow advice.  As NF started out, a bunch of us warriors really worked on the "push exercises"; bench, overhead press, etc.  And we all got sore elbows.  What we think happened was that our arms became imbalanced, tricep dominated.  I know mine still are.

 

Solutions

1) Pull exercises: row row rows of all sorts.  Find the ones you like and do them

2) Curls: surprisingly, building up the biceps is actually a good thing (at least if you have large triceps)

3) Ice:  and for me, I don't mean ice packs (which don't really get everything).  Hence, the ice bucket of terror (or IBOT).  Find a container that is big enough to put your whole elbow in (think Kevin Costner and the champagne bucket in "For Love of the Game").  I use a mop bucket.  Add a lot of ice and enough water to float the ice.  Put your elbow in it.  Scream, remove elbow, repeat until you can hold your elbow in the water (it will go numb).  I usually do 15 minute doses, at least once a day.  It is amazing.  

4) Figure out how to use your back muscles to do the pullups.  Look up "scapular retraction"  Watch Nuala's second video here http://rebellion.nerdfitness.com/index.php?/topic/38996-ladies-can-you-do-a-pull-up/?p=772040 and see that the beginning of the motion starts in her shoulder blades, not her arms.  Chinups are bicep exercises.  Pullups are back/shoulder exercises.  Hence, the rows will help

5) Reverse incline pullups on a Smith Machine or a table edge or a branch or something.

[wildross]

Ice should be #1

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[cline]

ICE ICE BABY!

 

And the back stuff for pullups!  I'm not kidding - the main reason so many people here fail in their pullups quests and get hurt is the back stuff.  I got my pullups when I worked with my amazing trainer and he taught me what to do and how to build strength there. 

 

ICE ICE BABY!

[Chris-Tien Jinn]

@Wildross - I like the "scream" stage of rehabbing the elbow.     But I really appreciate the PULLING motion advice.  My elbows got MUCH better quickly when I started focusing on the elusive pullup and doing them on the assisted pullup machine.  Hum ... now I know why. 

[ChristArtist]

that should be the ice bucket of torture -

elbows...yeah - push past the pain - yeah....

had surgery on the tendons in my left elbow - 6mm tear in one, had to be repaired.

So - moral of that story(and 8 tendon surgeries in 3 years) don't go beyond the pain - Listen!!!!

I was in the same pushup quidditch with CTJ - and I got up to 250-260 counter pushups a day - when my neck(herniated disc) and my elbows started arguing.

Now - enter fear!

my left foot still has not fully recovered from the break this past spring during the 5k. that tendon has not recovered...the break has. I don't want an MRI, because it almost always turns into surgery! And I have the neck surgery in October...so, who needs two in one year again?

Tendons need to be warm - (thank you Florida)

Tendons need to be lubricated - (thank you water)

and, consider taking some sort of supplement - because as we get older, it seems that we get creakier! I have two natural ones that i take every day - and I notice when I don't.

Oh, that elbow tendon brace? I was certain that I would miss the pain message, and so they lay in my workout bag...reminding me to take it slow!

someday I'll be able to do pull exercises again! ;-)

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[Laureleye]

Not whining, just frustrated and disappointed. It's hard when our bodies don't cooperate. And while everyone struggles with injuries, being chronologically blessed it's hard because we use to be able to push our bodies and get away with it. 

Your brain still thinks you're 25, and sometimes it just overloads the muscles and joints with what it's telling you is okay or realistic.  A couple of years ago, my husband and I were doing a bath remodel that impinged on the hall.  We decided - no problem, we could paint the bath & hall over a 3 day weekend.  Well, ten years before we could have, but that time had passed.  Its the same with a workout.  Good luck rehabbing. 

[Beaucastle]

ICE ICE BABY!

 

And the back stuff for pullups!  I'm not kidding - the main reason so many people here fail in their pullups quests and get hurt is the back stuff.  I got my pullups when I worked with my amazing trainer and he taught me what to do and how to build strength there. 

 

ICE ICE BABY!

 

 

Note I do not do "gym" type exercises, but I am curious.  Pull ups are chin ups right?  What do you mean "the back stuff"?

[wildross]

Pull ups are with your palms facing away from you, so you have to use more shoulder and back strength.

Chinups are with your palms facing you, so you can use more bicep.

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[Beaucastle]

Learn something new everyday... I always thought you were supposed to have one hand facing one way the other going the other way  ... then switch.

that was a chin up... provided you could do one... which I have never been able to do and gave up trying LONG ago.

[Kobnach]

I tried to invite kobnach, but he's concerned he's over committed!

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And here I am, somewhat belatedly, now that the first week of enthusiastic posting has somewhat slacked off, and I'm sometimes able to keep up on all the threads I follow. Of course I'm only on page 4 trying to catch up on this thread - but it's lovely to have a bunch of "old geezers" like me. (56 years young.)

 

I spent most of my youth with a body that didn't gain weight, as long as I ate what I wanted - and walked most places or took public transit. I stayed fit too, without any special effort - just life. Then I moved to places with limited public transit, bought a car, and let too many other people influence my eating patterns. I got bigger and a lot less fit. Not huge - as Americans of my age go, I'm probably in the lightest 20%. I.e. only 25 pounds more than what I weighed in my most athletic phase, when I had some serious muscle. But I have IBS, depression, damaged knees, a cholesterol level that caused my doctor to prescribe statins, and 2 colonoscopies found [fortunately non-cancerous] polyps. Sub-optimal.

 

I'm on my 5th challenge. My quest is to get the risk factors out of my lifestyle. My major success has been establishing a habit of walking. Still not as far as I'd like, but greatly improved. I'm still struggling with just about everything else. I'm trying to shake things up with my current challenge, moving to Rangers and adding swimming. I also volunteered to lead one of the Positivity accountability groups, which is why I figured I was overcommitted.

[sharong]

The way I was taught by my sports med doc - your body puts stress on muscles first, then it will stress tendons, then lastly ligaments.  More muscles = less stress on tendons.  That's why all us n00bs blow out tendons when we do too much too fast.  There's not enough muscle yet to do the job.  Le sigh.  One elbow tendonitis/tendonosis and two bad IT bands later, I find out.  

 

I don't know about you, but it seemed like there was a contest today at work for "Biggest A$$hole of the Day."  I spent all day going round and round with this bureaucrat trying to help a client, and she finally said (in so many words), 'welp, have fun figuring it out for yourself.'  My boss wants to rumble with her boss.  

 

But, sirloin steak and home-grown zucchini for dinner makes everything better.  So does walking outside with my wiener hanging out.  

[sharong]

And here I am, somewhat belatedly, now that the first week of enthusiastic posting has somewhat slacked off, and I'm sometimes able to keep up on all the threads I follow. Of course I'm only on page 4 trying to catch up on this thread - but it's lovely to have a bunch of "old geezers" like me. (56 years young.)

 

 

Pleased to meet you!