Mark Rippetoe's chin-up protocol for fixing Golfers Elbow

[johnece]

@merrily234 One of my prior basketball players.

I had to look up Freudian slip. Didn’t realize there was a name for such things

 

[dawn16]

@merrily234 I’m doing his program right now. Only a week in, so we’ll see how it goes

 

[vinolia]

@dawn16 Doesnt it cost like 50$ a month though?

 

[socalbeach]

@sannya You mention a slow eccentric. If you compare this approach to the one by /@deborah123 in Overcoming Tendonitis, it seems it's really the slow eccentric curl portion that's doing the trick here. Just to point you to another resource.

 

[jenny404]

@socalbeach Yes. I developed a very simple protocol based on these ideas and it's worked very well for me. Your mileage may vary.

Golfer's elbow: Do 3-5 slow, eccentric chinups. Avoid the concentric part by using a box. Lower yourself as slowly as you can, 10-20s per rep.

Tennis elbow: Do 3-5 slow, eccentric dips. Avoid the concentric part by using a box. Lower yourself as slowly a you can 10-20s per rep.

The nice thing about both of these exercises is that it's easy to throw them in prophylactically at the end of each workout. They take only a few minutes and require minimal equipment.

 

[dawn16]

@jenny404 how many sets

 

[jenny404]

@dawn16 I would just do it once (3-5, one time), but you can probably do as many as you have time/patience.

 

[deborah123]

@socalbeach Thanks for the shout out.

Here's the mega article on tendinopathy for anyone who is interested:

https://stevenlow.org/overcoming-tendonitis/

This is the book:

https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/

 

[lawrenceryan]

@deborah123 This is the resource I point people to. The book is on my wishlist this christmas, the least I can do is flip you some $$ after I managed to finally do away with 3 years worth of elbow pain!

 

[lmay4111]

@socalbeach OT is the gold standard right now when it comes to tendinopathy. Everything else is likely a distraction

 

[rotsenibad]

@sannya I am really confused. The one time I had golfers elbow, I cut chin-ups from my training and it was gone in a few weeks. Mark is really legit, but I am having doubts here.

 

[aliaconnors]

@rotsenibad Same, the only time I’ve ever had elbow tendon pain was from high-volume chin-ups, and it went away when I stopped doing that routine.

 

[rotsenibad]

@aliaconnors On the other hand, one of the best ways to prevent tendonitis is to strengthem the tendons using high volume low intensity work. But I'd rather pick an exercise of which the RM is like >30 and work with 3 sets of 15-30 instead.

 

[aliaconnors]

@rotsenibad The couple of times when I’ve had tendinitis in the past the physio had me do negatives as the main treatment. I always found that interesting.

 

[rotsenibad]

@aliaconnors Yeah eccentrics are great, but once it gets better you can start to include the concentric phase.

 

[w4mk]

@aliaconnors I don't really change anything in my routine, maybe lighten whatever load I'm lifting that puts stress on the joint hurting, but I always finish with high rep band work in different angles. The lightest bands I have in sets of 50.

 

[ndesandre]

@rotsenibad Mark is not a physical therapist. He also has some... Interesting opinions that run counter to established science and don't have much to back them up beyond his own rhetoric. Powerlifting, sure. I wouldn't bet on his advice for much else.

 

[skypilottexas]

@rotsenibad

Mark is really legit,

With regards to injuries I don't think this a valid statement. They guy has had tons of injuries himself and no doubt tons of people who have followed his routines suffer from injuries all the time. He's a gains guy not sports science guy.

 

[sannya]

@rotsenibad Have you been able to do them pain free since?

 

[rotsenibad]

@sannya I haven't tried straight bar chin-ups since, but I don't any problems with pullups on rings anymore. I am 100% certain that I can do chin-ups pain-free now, but I cannot say anything about what would happen after a couple of weeks if I included them in my routine.