Voodoo floss and tennis elbow

[txdpd]

https://www.youtube.com/watch?v=3ksZnkAUKSw

I've been using voodoo floss (https://www.amazon.com/WOD-Nation-Recovery-Flossing-Increasing/dp/B07BTLK4PC) to work on some of my tennis/golfer elbow. It's unpleasant to use and can feel like a tendonitis flare up for about 15-30 minutes after application. In the last few weeks I would guesstimate an overall 75% reduction in elbow pain for 24 hours after treatment, a 50% long term reduction, and no flare ups after grip work. So the most effective thing I've used outside of dry needling and acupuncture. Three rounds of wrist roller to get a good pump and a tight floss from the wrist up to push the out, has worked wonders.

[Gio]

Check out this blog and the recommended exercises: https://www.absolutept.com/shooters-elbow/

I've battled it on and off for years, but haven't had any pain or flare ups since starting this routine.

[GJM]

Check out this blog and the recommended exercises: https://www.absolutept.com/shooters-elbow/

I've battled it on and off for years, but haven't had any pain or flare ups since starting this routine.

Gio nailed it. I have also battled pain for years, and in the three or so years since I started doing these exercises, specifically the two types of curls and especially the reverse curls, I have had zero elbow pain. This PT worked with Rob Leatham.

[Colt191145lover]

Tagged for interest.
Im in a lot of pain due to tendons and nerve issues right now due to work injuries.

[Clobbersaurus]

Interesting concept. Thanks for posting. I have not had any serious elbow pain since using The Theraband Flexbar

https://www.amazon.com/theraband/s?ie=UTF8&page=1&rh=i%3Aaps%2Ck%3Atheraband

[Doc_Glock]

Here’s the thing about lateral epicondylitis: nothing works better than placebo including surgery and injections.

Everyone gets it in a certain age group common on P-F. It is self limited,and lasts for a mean of about 18 months.

If your placebo equivalent treatment works for you, by all means keep it up. Especially if it causes no harm. Don’t get surgery for it. Injections of steroid, while temporarily helping pain, usually only prolong the time before it goes away.

[Doc_Glock]

Gio nailed it. I have also battled pain for years, and in the three or so years since I started doing these exercises, specifically the two types of curls and especially the reverse curls, I have had zero elbow pain. This PT worked with Rob Leatham.

I am laughing my head off because I absolutely did not read that article before I replied. That is an outstanding article and says everything better than I ever could. Required reading for this condition.

https://www.absolutept.com/shooters-elbow/

[Mr_White]

Interesting concept. Thanks for posting. I have not had any serious elbow pain since using The Theraband Flexbar

https://www.amazon.com/theraband/s?ie=UTF8&page=1&rh=i%3Aaps%2Ck%3Atheraband

Me too.

I think it does a lot the same thing as the absolute pt exercises.

I work the theraband 5x per week and it's great.

[Clobbersaurus]

Me too.

I think it does a lot the same thing as the absolute pt exercises.

I work the theraband 5x per week and it's great.

I bought mine based on your recommendation in a post you made a long time ago. I also use it about 5 times per week and it has made a world of difference for me. Thank you.

[MGW]

I’ve suffered from golfers elbow for over 10 years. There were days that even shooting 9mm was extremely painful and flinch inducing. I finally ran into a PT that showed me some stretches. They have completely changed me for the better. Elbow pain is very infrequent now and usually after high round count days with the 1911.

I like the idea of adding some strength to the area. Going to try this out.

[CraigS]

Tennis elbow started for me maybe 15 yrs ago. The fix then was a brace like this
https://www.walmart.com/ip/MUELLER-TENNIS-ELBOW-SUPPORT-OSFM/531257059?wmlspartner=wlpa&selectedSellerId=0&adid=22222222227084277961&wmlspartner=wmtlabs&wl0=&wl1=g&wl2=c&wl3=196155774127&wl4=pla-312862755586&wl5=9007557&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=online&wl12=531257059&wl13=&veh=sem
And cortizone shots. Did the right and the left years apart. Than about 2 yrs the left started hurting again. Went to a different Doc since we had moved and he said current thinking is no shots and gave me some exercises to do. I was dubious, but 6 weeks of the exercises and pain is gone and hasn't come back.

[BJXDS]

I just never could buy into the voodoo floss idea, but like others the PT exercises linked as well as the theraband have worked really well for me.

Another forearm exercise that helps is tie a weight on the bottom of a rope (approp 3') and tie the other end to a 1" diameter 3' long broom handle/dowl rod and work your wrist/hands like the throttle on a motorcycle. palm up and down.

After I started doing this my elbow felt much better and it encouraged me start a regular stretch and exercise program. The problem with a workout program for me is, it is so easy to quit and so hard to start and stay committed to. But this thread has inspired me me to get my lazy ass in the basement to dry fire and work out.

[strow]

There is a lot of good information in this thread! My background is in strength and conditioning with an emphasis in lower arm and grip strength.

If you have consistent pain/discomfort or limited range of motion after you have tried a program of exercises there is probably a muscle impingement or other issue that needs to be addressed and more exercises probably won't fix it. I would highly recommend seeing an ART (Active Release Technique) therapist and have then work on the area.

There are few things I am almost evangelical about, ART and ECQC topping the list. If you have a soft tissue issue and you have battled with it for more than a month, find and ART therapist and get it fixed. If ART and a weights won't fix it...a bow saw is your next best option.

http://www.activerelease.com/find-a-provider.asp

For those in the AZ/Flagstaff area Kym Wilkens is one of the best in the business.

[BigD]

I used voodoo floss when tendinitis flared up. I'm not convinced it's a long-term solution, but it feels good afterwards (hurts like hell when you are doing it.)

You don't have to buy the $24 bands from Rogue. I took a MTB inner tube, cut out the valve and split the tube long ways. Couple of bucks to try it out.

To echo what others said - Tyler Twists, or reverse Tyler Twists, with a Thera-Band Flexbar were the long -term fix (knock on wood) for me.

[Mr_White]

BTW, these are the exercises I've done with the Theraband Flexbar that have worked very well for me.


https://www.youtube.com/watch?v=A2QQaVfeI4U

[mtnbkr]

This thread has been great. I suffer from what I now know is "golfer's elbow", which is amusing because I don't golf. However, this ailment prevents me from doing pullups or chinups. I can do 2-3 sets of 3 without too much pain, but beyond that it hurts more and more. Before my injury, I was doing multiple sets of 6-8.

I'm going to buy one of the flex bars.

Chris

[Clusterfrack]

FYI, if you leave a green Theraband Flexbar in your bedroom, most construction workers won't know what it is. It took me a while to realize why I was getting weird looks.


Interesting concept. Thanks for posting. I have not had any serious elbow pain since using The Theraband Flexbar

https://www.amazon.com/theraband/s?ie=UTF8&page=1&rh=i%3Aaps%2Ck%3Atheraband

[cheby]

Check out this blog and the recommended exercises: https://www.absolutept.com/shooters-elbow/

I've battled it on and off for years, but haven't had any pain or flare ups since starting this routine.

My case was pretty bad. I do not have enough time to go the range to practice so I try to compensate it with daily dryfire (One hour a day at least). Two years ago my elbow situation became so bad that I could not move my trigger finger to the point that it was impossible to open a soda can. I was not able to press a light competition Glock trigger. At some point I could not even press a computer mouse. Each time when I gripped the gun I would have a considerable pain. I had been doing the flexbar exercises prior to it a lot. Obviously it did not help me to prevent the problem. I went through 3 different doctors and 4 physical therapists. I could not shoot for almost three months and I could not go to the Nationals even though I bought the airplane tickets and stuff. Not refundable of course. I was doing various physical therapy exercises and wearing braces. I tried laser therapy and some shots. Nothing worked until I started the Absolute PT routine. I was doing it every day religiously. Still doing it 3-4 days a week. It worked very well. The key is to increase the weight to the point that it is very difficult to complete the whole set of exercises. It works fellas. It really does. Everything else is way less effective in my experience.

[txdpd]

I used voodoo floss when tendinitis flared up. I'm not convinced it's a long-term solution, but it feels good afterwards (hurts like hell when you are doing it.)

Jury is still out on whether or not it'll be a part of a long term solution, in the short term the result look promising. By itself the tape could not correct muscle imbalances, if those are at the root of the problem. Flexbars and the PT exercises haven't really done anything for me, and that's after doing them religiously for months on end. Acupuncture/dry needling helps but the cost of doing that weekly is prohibitive.


This thread has been great. I suffer from what I now know is "golfer's elbow", which is amusing because I don't golf. However, this ailment prevents me from doing pullups or chinups. I can do 2-3 sets of 3 without too much pain, but beyond that it hurts more and more. Before my injury, I was doing multiple sets of 6-8.

I'm going to buy one of the flex bars.

Chris

Have you thought about Harbinger Hooks (https://www.amazon.com/Harbinger-21900-Lifting-Hooks/dp/B00K0OQ3ZM) once I figured out that every exercise doesn't need to be a grip exercise, my grip improved quiet a bit because my elbows didn't hurt less of the time.

[FJR]

I have found this technique works great for warm up, prevention of, or relief from tennis elbow.

Tennis Elbow Relief/Warm Up

https://www.youtube.com/watch?v=o_x1WlefJCs

To avoid tendonitis, I learned it was extremely beneficial to warm up your hands and elbows before doing any dry fire/live fire sessions. It also helps your performance to warm up your entire body. Treat it just like any other athletic event. Warm up or pay the price.

In the past, I have had bouts of tendonitis, and the treatment that I found the best relief with was acupuncture, rest, then PT.

As always, the best course of action is to prevent it, instead of having to treat it.

I would say try this technique before you live fire or dry fire, and whenever needed to prevent or treat sore forearms/elbows.

The massage you do on your forearm/elbow area with just your fingers works very well for me. I have had great success using it to prevent further flare ups.

FJR

[David C.]

Check out this blog and the recommended exercises: https://www.absolutept.com/shooters-elbow/

I've battled it on and off for years, but haven't had any pain or flare ups since starting this routine.

Thanks for sharing. These exercises are helping decrease the pain in my elbow and my grip is improving. I discussed these exercises with a chiropractor friend of mine who is very experienced in sports medicine and rehab, and he agreed they were appropriate for shooter's elbow and for general arm conditioning.

Be advised, when you first start the regimen, you may have pain in the elbow and in new places (hand, wrist, fingers). The exercises target muscles and tendons that you may not use very much on a regular basis. Such was the case for me and I am a regular weight lifter.

[JAD]

Check out this blog and the recommended exercises: https://www.absolutept.com/shooters-elbow/

I've battled it on and off for years, but haven't had any pain or flare ups since starting this routine.

Just a necro affirmation -- I imagine that what I had is tennis elbow, from something; I did the exercises and all pain was gone on day 3.

[Exiledviking]

The Absolute PT link appears to be dead. Are these exercises the same ones? https://youtu.be/hJIIcTQjXJ8

If not, I'd appreciate it if someone could post the exercises please?

[JAD]

The Absolute PT link appears to be dead. Are these exercises the same ones? https://youtu.be/hJIIcTQjXJ8

If not, I'd appreciate it if someone could post the exercises please?

Worked for me; and yes, same.

[Joe S]

The Absolute PT link appears to be dead. Are these exercises the same ones? https://youtu.be/hJIIcTQjXJ8

If not, I'd appreciate it if someone could post the exercises please?

Same exact video. I highly recommend: cured me of very painful golfer's elbow.

If I remember correctly:

Wrist curls 15 reps
Reverse wrist curls X 15
Palm up curls X 15
Tricep extensions X 15 (I do skull crushers)

Repeat twice more, incrementing the weight up each series. Start very light in weight.

I also make sure I stretch forearms and upper arms intermittently throughout the day, and when doing lots of squeezing movements, I consciously take a couple seconds to occasionally flex (technically, extend) my fingers and wrist, splaying out my hands and working the opposing muscles and tendons.

[Doc_Glock]

Important tennis elbow study. Not everything needs treatment. And in this case the best treatment is nothing. Be very cautious about either steroids injections or surgery for this problem because it is self limited. Yes it hurts. No it isn’t dangerous. Usually it resolves -without treatment- within a year. Voodoo floss is likely just voodoo like most recommended treatments.


“about 90% of people with untreated tennis elbow achieve symptom resolution at 1 year. The probability of resolution appears to remain constant throughout the first year of follow-up and does not depend on previous symptom duration, undermining the rationale that surgery is appropriate if symptoms persist beyond a certain point of time. We recommend that clinicians inform people who are frustrated with persisting symptoms that this is not a cause for apprehension, given that spontaneous improvement is about as likely during the subsequent few months as it was early after the symptoms first appeared. “

https://pubmed.ncbi.nlm.nih.gov/34874323/

[blues]

I started to use a pair of elbow sleeves during my lifting workouts as of a couple weeks ago. I have on again / off again bouts with both medial and lateral epicondylitis. I can go for long periods in between...or sometimes just a vague lingering nag.

The compression sleeve seems to be helping...and it's easier to wear during training than the BandIt. For $15.95 it was worth the investment.


https://www.amazon.com/Elbow-Brace-Compression-Sleeve-Pair/dp/B071D5LNSX?ref_=ast_sto_dp&th=1&psc=1


I also do a lot of exercises to balance the flexors and extensors in the forearm.

[CraigS]

20 yrs ago I started getting tennis elbow. Every couple of years it would flare up and I'd get a cortizone shot. Had 4 or 5 of them over 10 yrs in both elbows. Had another flareup after we had moved so had to find a new doc. Got checked out x-ray etc, yep tennis elbow. OK doc give me a shot please. Uh, we don't do that much anymore. Here are some exercises for you. I left the office very doubtful. Got home, grabbed a small can of soup and started the exercises. Maybe 3 weeks later the pain was gone. I kept up w/ the exercises for another couple of weeks and then stopped. That was 5-6 yrs ago and I feel I am a very lucky guy. Every once in a while I will feel a bit of the old pain coming back. I grab a can, exercise for a week or two, and am good to go. The nice thing is that I can do the exercises sitting at my PC. If it's my right elbow, using the mouse left handed is pretty hilarious, so I switch to exercise while reading a book or watching TV.

[Exiledviking]

20 yrs ago I started getting tennis elbow. Every couple of years it would flare up and I'd get a cortizone shot. Had 4 or 5 of them over 10 yrs in both elbows. Had another flareup after we had moved so had to find a new doc. Got checked out x-ray etc, yep tennis elbow. OK doc give me a shot please. Uh, we don't do that much anymore. Here are some exercises for you. I left the office very doubtful. Got home, grabbed a small can of soup and started the exercises. Maybe 3 weeks later the pain was gone. I kept up w/ the exercises for another couple of weeks and then stopped. That was 5-6 yrs ago and I feel I am a very lucky guy. Every once in a while I will feel a bit of the old pain coming back. I grab a can, exercise for a week or two, and am good to go. The nice thing is that I can do the exercises sitting at my PC. If it's my right elbow, using the mouse left handed is pretty hilarious, so I switch to exercise while reading a book or watching TV.Any chance you can share those exercises, please?

[CraigS]

Any chance you can share those exercises, please?
Here ya go.
https://live.staticflickr.com/65535/51737109487_e119992b90_z.jpg (https://flic.kr/p/2mPQda6)Tenis elbow exercises (https://flic.kr/p/2mPQda6) by craig stuard (https://www.flickr.com/photos/152454123@N04/), on Flickr
I don't have a copier so this is a cell phone pic that I tried to edit some to make it better.
Edit to ad; Jeez when it popped up on the screen I realized I can't spell tenis very well and now the whole world will know.

[Clusterfrack]

FYI, if you leave a green Theraband Flexbar in your bedroom, most construction workers won't know what it is. It took me a while to realize why I was getting weird looks.

I was talking with my BJJ coach last night. He left his flexbar in a hotel room and when he went back to get it, the concierge handed it to him with gloves on in a plastic bag. He tried explaining that it was an exercise device, but it was pointless.

https://dks.scene7.com/is/image/GolfGalaxy/16CMRUFLXBRNTRMDTSPM?wid=250&hei=250&fmt=pjpeg

[JCN]

I was talking with my BJJ coach last night. He left his flexbar in a hotel room and when he went back to get it, the concierge handed it to him with gloves on in a plastic bag. He tried explaining that it was an exercise device, but it was pointless.

https://dks.scene7.com/is/image/GolfGalaxy/16CMRUFLXBRNTRMDTSPM?wid=250&hei=250&fmt=pjpeg

The red one is thicker….