How to Fix Elbow Pain From Pullups

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[@jasonhollis1254]

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.

[@kharisterling550]

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[@saintwesson6614]

@Khari Sterling Instablaster =)

[@kharisterling550]

@Saint Wesson I really appreciate your reply. I found the site through google and im waiting for the hacking stuff atm. Looks like it's gonna take a while so I will reply here later when my account password hopefully is recovered.

[@kharisterling550]

@Saint Wesson It worked and I actually got access to my account again. I'm so happy! Thanks so much, you saved my account!

[@BodyweightWarrior]

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 :)

[@fishfish526]

im really really late LOL, but I tried neutral grip today and it was so much better :D

[@unknowuser5665]

Neutral grip is what caused my elbow pain ;-; But i think it's just because my upper back is weak

[@toddventura7191]

@@fishfish526 I'm late too. Did neutral grip pull ups help improve it? So hard to find hammer grip pull up bars!

[@marcosgonzales2007]

I’m starting to get it and I think it’s from doing skin the cats

[@kups1615]

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.

[@alexanderflame9598]

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.

[@danniseliger5172]

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 :)

[@NGAOPC]

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.

[@jamesoq3rd]

aopc cpoa What are kbs??

[@artemthetrain14]

James Quimby kettlebells

[@Changsta31]

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.

[@terrycrews7276]

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.

[@alefbrito2878]

giving up completely is not the way to go... if you were in a rehab you'd probably return very quickly

[@BluBlu111]

Do lightweight and see yourself heal

[@skullknight4134]

@@alefbrito2878 Nah I had triceps tendonisis and trust me even I still rehab since 2years it didn't go...

[@twothreeoneoneseventwoonefour5]

@@skullknight4134 I had triceps tendonitis also and with rehab it went away within a month or two. You probably did it wrong.

[@skullknight4134]

@@twothreeoneoneseventwoonefour5 what do you mean? How can I do it wrong? And did u still does push up and somes bodyweight workout while rehabing?

[@bewarethefuryofapatientman]

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.

[@vot3r]

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! 🤞

[@bewarethefuryofapatientman]

@@vot3r Also: - the best explanation of the problem: kzbin.info/www/bejne/jonNknapitGlkNU (also from Jeff: kzbin.info/www/bejne/aJCUqp-AYp6nrbs and kzbin.info/www/bejne/iZCcZKx_gNqVb5o ) - short preventive and treatment routine: kzbin.info/www/bejne/oXq8dZaphNWhr6c - 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., kzbin.info/www/bejne/m5qyoWaera-Jodk)

[@arenuzzle6282]

@@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

[@justdonis1891]

Just do push ups ,rows all front body .

[@bmusa555]

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 :)

[@xxhound]

I really appreciate your advice - I am 72 years of age and still doing bodyweight exercises A guy in NEVADA USA

[@FitnessFAQs]

Josh respect for still being active and not using age as an excuse, you're in the minority so well done!!

[@AwesomeAlexAdam]

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

[@FitnessFAQs]

So awesome :)

[@AwesomeAlexAdam]

FitnessFAQs Its why they call Me AwesomeAlex

[@belihunga1096]

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 .

[@tanvioberoi3624]

I don't usually comment much on videos, but this video needs a hell of a thumbs up...this channel is gold

[@drewmende1823]

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

[@ironhawse]

I think the brace prevents inflammation . It reduces the blood pressure to the effected area. Thanks for the advice.

[@Puzzicanello]

How did you use the theraband?

[@Will-ix2lj]

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.

[@ollieb7370]

@@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 :)

[@michaelhansen2309]

@@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

[@MattyHawkHCF]

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!

[@jonathanmcmenemy103]

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.

[@michaelsidaway815]

This is the best not widely known about fitness page on KZbin. Look forward to seeing the subscribers skyrocket once more people discover his videos.

[@NoahLarch]

when you said degrees of freedom around 4 minutes in, I had a flash back to econometrics and I felt tears start forming

[@FitnessFAQs]

Sorry to bring those memories back brother :)

[@alejandroferrero23]

I have been suffering from golfers elbow for a year now. There are days when I dont have any pain but there are also days when I just cant train with it. Didnt know any solution to this problem before this video, so thank you Daniel.

[@FitnessFAQs]

My pleasure man I'm happy to assist people doing what they love.

[@1millQuestions]

Same thing. Valuable information Bro. Thanks

[@John37ful]

hows it going now bro? im curious if youve recovered

[@herahad99]

I've had this but I only felt pain when doing tricep extensions and back lever. I stopped doing them for a couple of weeks and it's still healing. It used to hurt in simple tasks like carrying the grocery bags. Bottom line is, don't stop working out completely. Eliminate the exercises which hurt and go from there

[@hklegends982]

Really helpful video Dan. I have been suffering with golfer's elbow from supinated grip straight bar chins over the past few months. I would wake up with real tenderness the next day. Doing my pull ups on the rings has really helped and also just doing pull ups with a pronated grip when on the straight bar. Also, to reduce hand grip tension I have reverted to a fingers only hook grip when doing pronated pull ups on a straight bar so all of your advice here applies from what I have been experiencing. Videos like this advising on anatomy and such are great by the way, tank you.

[@FitnessFAQs]

Glad you found the video helpful.

[@dominusfons4455]

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.

[@davetarnowski3774]

Thanks, I'll give it a try!

[@christiant.9039]

One of the best Fitness Channels on YT so far... watch this and "calimove" and you basically have the knowledge to train with perfect form. I had this problem too, not very intensively, but it was there. Causes: Weighted Pull-ups and hard variations such as Archer Pull-ups and explosive Pull-ups, combined with wrist and forearm training after doing the pull exercises. Everything on a straight bar. Symptoms: Not noticeable while training, but directly after and maybe the next morning / day after a training session. "Cured" mostly within a day. Work-Around: -extended warm-up of wrists, elbows, shoulders -decreased volume (1 to 2 sessions per week) -decreased intensity while training -filming myself and slowing down while exercising in order to... -keep a good form (correct elbow position, keeping wrists in a neutral position) -extended stretching That worked for me pretty well, and I once again realized how damn important your form actually is... Probably the most crucial thing in every kind of sport.

[@ironhawse]

I have been experiencing this exact problem in this div for the pass 3 months. . Stop doing chin-ups but continue assisted pull-ups for less reps. . Elevate as much as possible by using an elbow brace to reduce blood pressure in the joint. and . Do flex exercise for the upper forearm. One important tip to consider if you ware a bracelet of some kind on the effected arm; My advice is to take it off because every time it slide down your forearm and tightens up on the muscle, it creates pressure that negatively feeds back into the elbow and tendons causing cracking and pain when you flex. THIS HAS BEEN MY EXPERIENCE. Hope it helps

[@GameFreakParadox]

I'm still dealing with golfer's elbow, but I found using straps on the pull-up bar helped take the load off the area, and stretching the wrist flexors post work-out kept the pain from coming back. The biggest improvement I saw recently was actually strengthening the antagonist muscles, the wrist extensors, with very light weight wrist extensions

[@bryanhermans4303]

I am almost 60 and can pull up as much as I want. It's only when I began heavily weighting them that I experienced elbow pain. Switching to an ergonomic grip made all the difference. Keep up the excellent and sound advice!

[@toddventura7191]

What's an 'ergonomic grip' for you? Hammer grip?

[@alexymo89]

Really helpful video, been having this issue mildy, nice to know there's a way to work around it. Thanks Daniel!

[@kingsaf90]

seriously what low life is disliking this its one of the most informative tendonitis videos on KZbin.

[@yeahvasy]

[ENGLISH] Thank you, I m french and i m not very good in english but you speak slowly and i can understand absolutely everything so it's very nice. [FRENCH] Merci, je suis français et je ne suis pas bilingue mais tu parles doucement et je peux comprendre absolument tout dont c'est vraiment sympa. [ENGLISH] Effectively i have an elbow pain on right arm and sometimes on left arm too because calisthenics and street workout, i try to fix it with massage and it works, pain is here but just during the training and i think that i will buy a band for elbow soon. [FRENCH] Effectivement j'ai des douleurs au coude du bras droit et parfois au bras gauche à cause du calisthenique et du street workout, j'essaye de réparer ça avec des massages et ça marche, la douleur est là mais juste pendant l'entrainement et je pense que j'achèterai une bande pour le coude bientôt.

[@hansimeier6587]

yes, even germans can understand him very well. Regarding to language presentation certainly one of the best videos on KZbin (not just sports and not just in english language). Pronounciation is very distinct and clear. The voice sounds very smooth, nearly hypnotizing. 😨 Formulation is very much on the point. Don't need to speak about content, anyway the best.😉

[@SC-ye3kw]

You are spot on with your advice. I developed golfer's elbow doing tricep pushes with my Bowflex. I went to a "sports medicine" therapist and he rubbed on my elbow and explained the pain was caused by scar tissue. After several hundred dollars and enduring the pain for a few more months, I did some internet searching and discovered my problem. Once I stopped doing the tricep pushes, I healed and now I feel fine, although just like Daniel, when I do too many straight bar chin ups, I can feel the elbow pain trying to come back. He is right, the rings are the answer!

[@IcyfireGaming]

I've regressed to doing Aussie pull-ups when I had it. After two weeks with some rest in between it was healed.

[@psyberdelicxp6042]

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 .

[@Siberius-]

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.

[@michaelstraub3534]

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.

[@kiteartist]

Yes! Apparently this affects men more frequently as we get older. I am now 54 years old. This was an issue for me for about a year, about five years ago. I did physical therapy, ART therapy, and dry needling. I used direct ice for five minutes a couple of times a day when they were bad. I now use a corn heat bag I heat in the microwave. I find heat to help more than ice. Since tendons don't have a strong blood supply, I think the heat helps get more healing blood to the area. I also used a neoprene elbow wrap when working out when it was really bad, and that kept it from being sore the next day. This along with using a bicycle inner tube for some kelly starrett flossing techniques really got it under control. Especially when you are wrapped in the rubber floss, and have a friend then twist the floss in opposing directions using their hands. Now I warmup my forearms before pullup sessions using the rice bucket technique. I go for two solid sets of pumping them up in the rice bucket. If I do straight bar pullups I do lots of sets of 3, as my max reps. I get the volume with a lot of sets. If I want to go with higher reps I use a neutral grip, by placing two 1" diameter barbells over the top of my squat rack parallel to each other and using them for neutral grip pull ups, or I use rings. I also found using some foam pool noodle pieces placed around my rings and keeping my pinky, and ring finger on them, in an oversized grip situation helps as well. After pullup workouts I really massage my elbows/forearms on the 1" diameter safety pin in my squat rack. I set it in the rack about hip height and then massage my forearm on the front and back side over this bar. I use my other hand to really put some force into this massage, by pulling my arm into the bar. I also squeeze my forearms one at a time, between the bar and my thigh, rolling up and down. This hurts quite a bit, but feels great afterwards, and has kept my elbows in good shape for the last few years. Make sure you work the tissue above and below the elbow joint itself. When they were really bad, I found a nice polished river rock shaped like a small hotdog, and I would use one end to massage the sore area, perpendicular to the forearm bones. Concentrating on any sore spots I found. I would do this in conjunction with the hot corn bag, it feels GREAT!

[@FitnessFAQs]

Nice active approach to taking control of your situation!

[@peterbl11]

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.

[@naughtypleasure8712]

I had the same injury few months back and I just reduced pull ups, massage the area with mild hot coconut oil on regular basis and done some stretches which I've found to be very helpful in my recovery... Just sharing so someone might found it helpful in their recovery....

[@taimhatem89]

I had it and recovering faster from it right now.it’s disappearing and can do the exercises normally . 1- warm up. 2- strengthen your forearms and grip by the right exercises. 3- stretch you wrist. 3- make sure to do the exercises in the correct form. 4- minimize the use of your cellphone by holding it while watching KZbin for example. Try to lean it on something if you have to. AND follow Daniel’s instructions in this vid.

[@mverick748]

Really enjoy your calm and deliberate explanations and particularly liked your explanation of what happens in the tendons, the disorganized matrix, helps me visualize how important it is to take care of pain messages when they start and not just "live with it". The occasional elbow pain I get is on the outside of the elbow joint. Rest and dragging my finger tips along the tendons constantly is how I deal with it. Mostly doesn't bother me now. I'm 68 and working on one arm chins. Great video, thanks much.

[@toddventura7191]

Did you get the one arm chins in the end?

[@Forrestarabian]

I developed some kind of “golfers elbow” from making a C chord playing guitar. Because of always playing with the neck close to parallel to the ground (because you’re not a cool rocker with the neck nearly perpendicular to the ground as the instrument is made to be played) (cf. Slash), one has to really externally rotate the wrist. I quit playing guitar mainly because of this problem. No joke. I’ve loved doing pull-ups since I was 12 years old and this tendon problem - which developed after about 4 years of playing guitar about 10 hours a week - made me get sharp pain in the left forearm through the lower bicep, such that I could no longer do my beloved pull-ups. (I was able to do only chin-ups. Even neutral grip stuff hurt.) I could not let my guitar hobby interfere with my fitness. Daniel, I thought you might find this comment interesting. Anyone here play guitar and do calisthenics? Props to John Mayer, who is a master guitarist while still being fit. I was unable to be a master guitarist, lawyer, dad, and person who can do 20 pull-ups at the same time.

[@Cwillz303]

Uploading this video could not have been more perfectly timed. Thanks.

[@TheShorty0ne]

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.

[@themrrd12345]

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.

[@timmycorbitt5870]

thank you, I will try this

[@reece.rawly2286]

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?

[@marcolivorti9885]

never ever skip wrist/elbow prehab and rehab, i did learn the hard way ...in case of pain i use bands and change grip to neutral....as rehab i use extra session of free/light isolated isometric, hight volume of free/light concentrics to get as much blood as possible in the area and extremely light wrist extension :) hope can help guys

[@Josh-fh1zw]

Top video mate, I've been suffering from a sore Elbow for quite some time now, only started once I got into calisthenics. Good to know it's quite a common thing. Straight bar chin ups are definitely the cause of my pain.

[@toddventura7191]

Did you get rid of the pain by switching to hammer grip/rings?

[@alexymo89]

I've had this for over a month now and finally decided I need to take a solid week or two off pullups and probably all pulling excersises. I've tried to manage the load, but not very wisely. I've attempted to use more weight on the belt before the pain was fully subsided. Any advise I'd give is to er on the side of caution and to listen to your body. Especially the pain after working out, next day especially. Thanks again Daniel for great content!

[@IntelligentProbe]

Work on your grip strength... buy a golder/tennis armband and use it... a use nuetral grip whever possible. This has worked for me, so hopefully might work for you.

[@samuelgalloza6397]

@@IntelligentProbe how long was ur recovery time for golfers elbow?

[@NikiforGeorgiev]

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.

[@mlg_peppapig4044]

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

[@skalite3]

Thank you! I have had this injury twice now, and didn't know what to do about it. Great stuff.

[@DenseCortex]

Actually I figured out a better solution to cure tedonitis. You basically have to do rapid high rep band exercises. I recently started doing tricep pushdowns, curls, and wrist curls with bands for 50+ reps each for one set each before doing any pull-ups or bench press, and I’m already seeing improvements within a week of starting. The key is to do them fast and without a controlled eccentric, you have to let the band snap you back into position in order to stimulate more micro-tearing and blood flow to the tendons. More blood flow equals more healing. You want to do them 5-7 days per week. I’ve read comments from other people who have done this and they say that it completely cured their golfer/tennis elbow. I will report back in a month to let you guys know the full results.

[@yarmusik]

What are the results now?

[@robingoodfellow9171]

I am a total beginner and right now trying my best with KZbin videos and books - it was very helpful to hear, that joint pain is common and how to avoid it / deal with it - thank you very much!

[@ze_german2921]

I'm a Pipe Welder and in 2015 I had to make dozens of welds on a new erected cooling tower at a Chemical refinery that was over 100Meters or 340 feet tall. I Climbed that Ladder up and down at least 4 Times a Day. Everything was great but about 3 weeks after I was done, I developed severe elbow pain that lasted for over a year and it still hurts from time to time.

[@Jackjack1978.]

The rings is a brilliant idea just turning your wrists more vertical makes perfect sense

[@MarsilioStar]

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

[@yasserbostan7156]

Deadman hangs are the way to go. Helps your entire body and improved my grip strength and posture.

[@fifis101]

You explained my symptoms word for word. Even the written comment that it eases once warmed up and it feels worse the next day. The strange case I have is that I first started a very very basic calisthenics workout routine nearly 1 year ago that only went for a few weeks. At that time I bought a new house, renovated it and had a new baby. So mu workout was put on hold completely. At some stage in that few weeks of basic training I started getting the elbow pain and annoyingly it has never gone away. Seems odd as it was far from being a continuous use injury but it is word for word exactly what you explained and no one has been able to explain it like that so far. I have finally started my new calisthenics routine about 5 weeks ago and this is a much more serious workout routine following the push, pull, legs/core methods. Last week I started doing a lot of the mobility exercises you showed in your video with the resistance band and the light dumbbell and I hope this helps me. Further more I already have a set of gymnastic rings on the way in the mail, so it's good to hear that they helped you out. I really hope they do the same for me.

[@zgelfer9996]

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.

[@OffGridMadMan]

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.

[@FrancescoCaban]

dry needling helped me so much.

[@dannyblong]

I have experienced this injury. The main thing I learned was the importance of warming up. I went from a 2-3 minute warm up to 8-12 minutes. Also, I slept with my injured arm straight. That made a huge difference. Everything else was mentioned- rest, decreasing volume, intensity, etc. Great video.

[@gm836]

Can you list your warmups?

[@edusson]

"Sleep with injured arm straight"! One day I noticed that myself but have not been consistent. I mean, did not make sure stays straight over the night. I'm going to try a splint or tie my wrist to my thigh... Thank you! Edit: tried and was annoying and ended up stiff because I couldn't move it... I think I over did it. But the eccentric wrist curls with a lot of weight (as much that you can only do eccentric) and the concentric reverse wrist curls with manageable weight seem to be working.

[@meohmy7086]

Probably the best fitness/workout channel on KZbin. Keep up the great work!

[@timberbee7129]

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!

[@rusty256]

Helpful Daniel. I've had this injury on and off for the past few years, and whenever I feel it returning, I back off of pulling for a few days, and once back on training, avoid chin-ups (as you said) and stick with wide grip pull-ups. For me, rings still do aggravate the elbow, if injury is present.

[@Olivman84]

Absolutely Really important and useful to talk about injury prevention and managment Looking forwards to see more for safe and longlasting training Thanks!

[@scottulap1]

You are such a knowledgeable guy for such a young guy. You seem to really knnow your stuff. Thanks so much for the great, informative, videos.

[@Floorripper]

Hello, I wish I would see this earlier. Now I am having chronic golf elbow. Since I have built my home pull-up-bar. I have it from the bar pull-ups and leg extensions when hanging off the bar. (1 year from I started calisthenics) 1. At first I decreased frequency of training - it did not help. 2. I stopped also with the push-ups - it did not help. 3. I used noninflammatory natural heat-lotions, essential oils + hyaluronic acid supplements, ginger and turmeric - helped slightly. 4. I was on the professional rehabilitation, water, laser and ultra sound + deep massage - that helped sligtly. 5. I have used the noninflammatory Diclofenac pills. Since I stopped using them the symptoms are back again and the elbows hurts. 6. I am drinking noninflammatory herbal tee: ginger, sage, peppermint, plantain - helped slightly. 7. . I had magnetic resonance and with the picture I am going to see a sport doctor now. 8. I am thinking about "cranio-sacral" therapy now. 9. Doing stretching more often now. REALLY DESPERATE it takes ONE YEAR almost now. ANY IDEAS PLEASE?

[@SantomPh]

perhaps you have a tear somewhere?

[@Floorripper]

Hi Daniel. I've got now a cortical-steroids injections from the doctor into the joint. It's getting better. I am doing rehabilitation and push-ups.

[@DarkShadowAy]

Any updates?

[@rjguess]

Not sure if I had (Golfers Elbow). The pain you describe in your video was very similar to what I went through a year ago. It only hurt when I did pull-ups or chin-ups. Got so bad and painful I couldn't pick up a shovel with my elbow bent. Went to a doctor and he told me I had (Bicep tendinitis). He told me not to stop working out but to go lighter. So I stopped push-ups and pull-ups. Started doing straight arm pulls and skin the cat exercises. After about 6 months of no pull-ups or push-ups I bought rings. Now I'm back into doing pull-ups and everything else with no to very minimal soreness in my elbow. Great videos, your advice is always great.

[@eljefe5536]

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.

[@caoscosmos]

I would personally recommend finger extensors exercices. It helps a lot. Is the total opposite of grip strenght, it's training your hand , your wrist and your fingers to open isntead of closing. Working the finger extensors helped me a lot to aliviate pain from gripping, chin ups, etc...

[@Vlabar]

I'm taking antiinflammatories. I never thought I would but I've tried everything for the last year. It's getting better.

[@zod-engineering-welding]

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.

[@MrHBox]

@FitnessFAQs Thanks for another great video! Your videos are always very informative and motivating! I wondered if you could answer the following: 1) With golfer’s elbow, is it generally advisable to make any changes to pushing exercises? ie. should we stop doing hand stands, ring push ups, dips etc? 2) Did you get any benefit from doing "rehab" exercises or eccentric type stuff? 3) I only use rings, but I think this problem started when I started trying to train my false grip. I will probably stop false grip for a while, but do you have any advice for progressing very gradually towards false grip? Your knowledge and expertise is really appreciated. Thanks a lot!

[@epiNoesis]

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.

[@pardontube]

Great video, very helpful and useful advice. When I first developed intense tendon pain in my elbows and wrists from high volume training in pull ups and dips a couple of years back, I basically had to do what you suggested: cut back on training intensity, volume and frequency; and I discovered neutral pull ups loaded the tendons much less too. I still have the elbows flaring up now and then, but am using different grip variations and training programs to forestall or at least ease the pain. And I really need to get serious about training on Rings! But while we can find workarounds for Pull exercises, I find it really hard to train around wrist and elbow tendon pain when it comes to Push exercises. I train Push using primarily dips and pushup exercises (switched to bodyweight-only training after a slipped disc operation 3 years ago), and when my wrists and elbows act up, I find that I have to back off and basically lay off my Push training until the joints recover, which could take weeks to a month. Do you have any advice on Push exercise variations we can try while working through wrist/elbow pain? Appreciate your help!

[@the_culture3259]

Thanks for another great video Daniel. I suffered from outer elbow pain while doing chin-ups with a supinated grip, and rope climbs. I took a cue from Overcoming Gravity with RICE therapy and gradually went back to it as you say in your video. This happened about 2-3 times, but has lessoned over time after doing more band assisted warm ups and wrist stretching and with grip training/ hangs, like you have noted in your previous videos and now is not really an issue.

[@arangrieser8342]

I thought he was about to calmly say "and I notice that I don't have any pants on" @ 4:42 hahaha

[@siddharthagarwal2490]

😂

[@wolfeg1]

Thanks for this post. I'm working on this issue, complicated by some elbow bone spurs, currently. I'm already warming, de-loading, resting, and using massage. However, I hadn't thought to include my rings in the mix. Greatly appreciated!

[@LouisFox89]

Thanks Daniel. Yea I had golfers elbow couple of years ago and am starting to get it again. I think it's coming back because I've stayed doing weighted pull-ups as I'm working on a one arm pull up. I resolved or last time by putting my elbow in ice cold water after every pull up or climbing session. It really helped with the pain too. I think your advice of easing off is best. I would like to see some elbow warm ups from you too! Thanks for the great videos!

[@zezeti2246]

How often were you training

[@gypsism]

I can't imagine to continue these exercises with an inflammation in my elbow. Look up specific exercises that strengthen and stretch your elbows. I just had exactly this issue and it took me roughly 6 weeks to complete heal. Working through pain will never help healing and can cause serious chronic inflammation! I suffered 2 years from tennis elbow which finally an operation was able to help get rid of. Listen to your body and stop immediately when you have pain in your joints.

[@JD-dm2qo]

What helped me cure golfer elbow and later preventing it was daily use of finger rubber band, meaning doing cca 50-100 finger extensions per arm both in straight arm and L arm elbow angle position. Just my 2C

[@tonysummers3704]

Suffering with it at the moment. Switched to band assisted for the time being which has helped. Will give rings a try! Cheers

[@jairuso.kbailey1093]

I'm 290 pounds and I've been doing chin up everyday for 6 months and my left elbow is messed ...thanks for the video

[@moyrml]

I used to have elbow pain a while ago. It all started when i tried to do one-arm pulling exercises. I cant remember if it was a medial pain or not, but it hurt my elbow every time i was pulling this, even when opening doors or lifting a bag. I stopped working out for a week or so completely, and then returned with only two-arm movements and it went away within about a month. Oddly enough i was trying to open a bottle of wine a few days ago with brute force (damn bottle opener broke) and i experienced similar pain in my right elbow while pulling. Fantastic channel, Daniel!

[@stonebody]

A follow up rehab to heal video would be nice. I certainly enjoyed your presentation on the medial flexor tendon injury.... thanks

[@zborgerd]

I had golfers elbow for a bit after I was first using rings for a few months. Went away in about 2 weeks from taking it a bit easier, though I did not completely stop working out. Hasn't come back since. Gotta pay attention to those signs of pain.

[@davidfranks5915]

Here is the fix. Hang from the pullup bar over hand as long as you can. Sets of 3 several times a week. Fixed my shoulders and forearms even stretches the lower back. Plenty of videos on KZbin. It works!!!

[@OffGridMadMan]

Great advice David, hanging sorts a lot of stuff out.

[@cdub4255]

Theraband FlexBar has worked wonders for me. Elbow pain was a 10, now a 1. 1st red, then green, now blue. Had to back off for about 2 months after initial diagnosis. Stayed away from gripping bars and dumbbells for upper body workouts for those 2 months and exercised with different resistance bands for back shoulders biceps and triceps. After about 3 months of using Flexbar, I started back gripping bars and ropes and included icing and inflammation pills after workouts. Theraband use was (5-6 setsx15reps a day everyday). Now (5-6setsx6reps a day everyday) Now I'm back to my old self with just a hint of elbow pain. Also now include forearm/wrist stretching into my pre/post workout regiment.

[@GlennHanna8]

Thanks for making this video. I thought my golfers elbow pain had gone away after a year, but recently tried some chin-ups to focus on some bicep reps and the irritation came back immediately. So I appreciate seeing some alternative movement options.

[@someone-ji2zb]

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.

[@dralistairmontgomery]

I am 64 and have suffered from both medial and lateral pain as well as biceps tendon pain I the politeal fossa. Have used eccentric loading to treat but what has really help in recent time is the regular use of a powerball.

[@chewyz2193]

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]

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.

[@chewyz2193]

@@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]

@@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!

[@chewyz2193]

@@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.

[@Vinvilland]

I have had it on and off, but working on a panel saw brought it to levels of pain yet unknown. Thanks for the tips, great video.

[@davetarnowski3774]

I've had this exact problem for a few years. I agree with the recommendation to rest it and find alternative grips or exercises, but another thing I've done which definitely seems to help is a self massage. Kneading that area with my thumb is painful as hell, but after awhile I certainly notice a decrease in pain.

[@toddventura7191]

Is the main whilst massaging definitely a good thing or detrimental?

[@lecrassous7061]

I actually have a tendinopathy, i've loved this video ! Thanks for sharing your knowledge. I've had a lot of injuries by the past, i'd love to see more of this kind of videos !

[@allanrocha4647]

Hey Daniel! Well man I have felt my elbow as you described from doing russian push ups - mostly because the transition from laying your forearms on the floor and come back to the push up position. The way I found myself improving it was by doing a super slow set of regular push up always before push exercises. I feel that is a good warm up and works for me. In the last years working out I felt that working on performing exercises very slow can strength the tendons while giving to the muscles a good challenge. That is how I have been working and how I have recovered 100% of a tendinitis that I had on my shoulder (tendon between the deltoids and biceps).

[@BARSCIENCE101]

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

[@White1nsane]

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 :)

[@kjellman96]

I get it in my left elbow when I do dead hangs and also ab wheel rollouts. I'll try to turn my body 90 degrees when doing dead hangs so that I'll get a more neutral grip.

[@toddventura7191]

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.

[@martinbowman4761]

had the same from calisthenics, pretty much did as you and rested and lowered intensity and stayed away from a few methods for about 7 weeks, still comes back every now and then.

[@oscarmendoza5409]

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!

[@Ph4nt4sm4ge]

OACs on a straight bar rocked my elbows. Unfortunately, rest didn't do much for me. It got to the point where even simple movements like grabbing a door handle would make me feel that slight pinch there. Up until then I was training with low volume and high intensity fairly often. What helped me recover(at least to some extent since that spot still gets slightly irritated every now and then) was to increase the volume on more basic exercises and drop the really high intensity stuff. I started doing 15rep sets of pull ups and stuff like that. For whatever reason, the pain started subsiding after I switched it up. I've yet to figure out a 100% safe way to the OAC on a bar. I think improving grip strength might be a possible solution to this. I noticed that at least in my case, a source of the flare ups is the rotation of my palms/wrists over the bar on my last reps when my grip starts giving up on me. A strong grip would ensure that the wrist remains steady throughout the whole exercise.

[@Stan6053]

When I had golfers elbow, I use flextend to work on my extensors of my forearm. In addition, I use eccentric wrist curls for the flexion and pronation. Other than that, I massage with lacrosse ball, ice and heat the area.

[@Aimedshothunt]

Holy shit. I watched this video when it came out and i was like.. yeaaa this video is not useful.. well kinda is if i get injured. But then.. TODAY it happend. I was doing pullups after buying some groceries in the store.. Felt great , so i didnt warm up. Did 3 pullups and on the fourth, BANG! My elbow hurted really alot. And i look at my elbow and there it is. A big swollen shitty golfers elbow. Guess this video is useful now, i thought of this video immediatly when it happend. Thanks for being such a good sourceful and helpful channel! :D

[@santiagomartinez3417]

No warmup = injury. I learnt that in my own body.

[@darkerimpulses7146]

Another fantastic informative video. Very relevant to anyone doing pullups. I've experienced this pain, switched to neutral grip. Thanks Daniel!

[@opcom64]

thanks man.. this really helps me understand the issue i facing for a month.. will work on recovering using these method.. awesome!

[@ethanchaney1139]

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.

[@coindrop]

Great advice! i love doing strict underhand pullups but a few weeks ago I suddenly felt the pain right where you explained in the elbow, so I will probably switch to rings or overhand for the next 2-3 months and see how it goes. Thanks

[@toddventura7191]

Did it work in the end? I have been doing massive amounts of underhand pullups and my golfer's elbow has destroyed me. I'm thinking hammer/neutral grip is going to be the way out from here.