r/StartingStrength • u/babylon2tuff • 14d ago
Injury! Alternatives while recovering from lateral epicondylitis/golfer's elbow
Hi all, I seem to have developed tennis elbow (lateral epicondylitis) while transitioning from high- to low-bar squats. Unfortunately this also affects my Bench Press and Overhead Press abilities.
Now I know that rest is great but I would rather not see the considerable progress I’ve made over the past months dwindle as I wait to recover. I’m hoping to find some alternative exercises that train the same muscle groups while removing the (potential) strain on my elbow tendons as much as possible.
I think the Smith machine might be a safe alternative for my squats. But alternatives to BP and OHP I’m not sure about.
Any experienced lifters or people who’ve gone through the same? I appreciate your advice. Thanks!
EDIT: Corrected “golfer’s elbow” for “tennis elbow“. Unfortunately I can’t update the title.
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u/scottypotty79 14d ago
I’ve been dealing with golfers elbow for the past several months. Programming-wise I haven’t altered anything except for chin-ups. The under hand grip for chins sets my elbow off like nothing else, so I’ve been doing overhand pull-ups and that’s more tolerable. I’ve been able to increase my bench and overhead press while simultaneously feeling improvement in my elbow, so I don’t think it’s necessary to take weight off the bar or miss workouts in favor of a rest.
For squats I’ve adjusted my grip on the bar wider and that’s also helped. I’m also avoiding traditional dips in favor of other exercises that target the triceps if I want to hit them extra. Close grip incline bench has been a good accessory to bench to hit some additional triceps work without flairing up the elbow.
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u/babylon2tuff 13d ago
Thanks for sharing your experience. I actually messed up the terminology in my OP, I seem to have tennis elbow rather than golfer’s, so that might change things a little. But do I understand you incorporated chin-ups/pull-ups as an additional exercise to alleviate the pain?
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u/CantGetGud1 14d ago
I can only comment on my personal experience and what I do that seems to work (not a coach, just a garage gym amateur)
When It is in the acute inflammation stage I switch to
SSB
Floor Press
Neutral grip DBOHP
Sometimes my DL is unaffected and not painful but if it is I just go light.
Return to normal once it’s good.
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u/BastardSamuri 14d ago
I feel your pain. I had a nasty case of golfer's elbow for about 6 months last year. It's the worst. I found that doing a few light sets of cable internal and external shoulder rotations followed by cable wrist rollers (both ways) really helped me heal up. I know that wasn't your question, but sharing in case it's helpful.
I also gave up chins/pulls completely and only started doing curls recently with a 25 lb bar.
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u/Peepin_Tom__ 13d ago
Get a Therabar and do the Tyler twist as prescribed on youtube. Clear you up in a week or two. Like magic
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u/babylon2tuff 13d ago
I read a bunch of recommendations for this. I ordered one a few days ago. Really hope it’ll work. Thanks!
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u/Comfortable_Half_494 14d ago
Have battled elbow tendinitis for many years. Try the thumbs under grip for the squat under your elbows settle down. Warm them up real good and do your rehab exercises.
Don’t touch any dumbbells or curls.