How to Fix Your Tendinitis with This Simple Technique
How to Fix Your Tendinitis with This Simple Technique
If you've ever felt a sharp or nagging pain in your elbow after hitting the park, gym or playing sports like tennis or golf, you’re likely familiar with elbow tendinitis.
It’s a common issue that many active people face, and it can be a real obstacle to progress.
I know this pain all too well. Years ago, during intense tennis practice, I developed tendinitis for the first time. It was frustrating and limiting, but over time, I’ve learned how to manage and even prevent it.
Now, tendinitis rarely slows me down, though it can still sneak in when life throws a curveball or when I push my limits, like working toward the elusive one-arm pull-up.
Recently, colder winter temperatures reignited that familiar ache in my left elbow. Instead of letting it hold me back, I relied on my proven system to handle tendinitis. Let me share the process with you, because trust me, it works.
Step 1: Rest is the First Priority
When tendinitis strikes, the first thing to do is rest the affected area. That means skipping movements like pull-ups for at least a week.
As the pain subsides, ease into gentler exercises, such as rows, to gradually reintroduce movement.
Step 2: Ice to Reduce Inflammation
If your elbow feels inflamed or painful, apply ice for 5-10 minutes to numb the pain and reduce swelling.
This step isn’t mandatory but can provide quick relief during those initial uncomfortable days.
Step 3: Flossing and Massage – The Game Changers
This is where the magic happens.
Muscle and tendon flossing is a simple yet highly effective technique that everyone should know.
Here’s how to do it:
- Get a thin, long flossing band.
- Wrap it tightly around your arm, both below and above the elbow, creating a compressive grip similar to a blood pressure cuff.
- While the band is in place, perform 5-10 bicep curls to create a pump effect.
- Keep the band on for 15-30 seconds, then release it to allow blood flow to rush back to the area.
Repeat this process a few times daily for a week. You’ll be amazed at how much relief this simple tool can bring.
Step 4: Massage is Your Best Friend
Invest in a good arm massage tool or simply use your hands to work on your forearm and triceps muscles.
Regular self-massage can alleviate tension and promote healing.
Step 5: Anti-Inflammatory Support
For extra relief, consider using over-the-counter anti-inflammatory creams for a few days.
Always consult a doctor if you’re unsure about using specific products.
Step 6: Hydration Matters
Drink at least 2 liters of water daily, more if you’re working out intensively. Staying hydrated is critical for tissue repair and overall recovery.
Step 7: Stretch It Out
Incorporate forearm stretching techniques into your daily routine. This not only supports recovery but also prevents future flare-ups.
Step 8: Add Heat for a Finishing Touch
Once your elbow feels rested in the evening, apply a heat pad for several minutes before bedtime. Heat promotes blood flow, relaxes muscles, and helps you wind down.
Easing Back Into Training
After a week or two of following this protocol, gradually test your tendons with lighter exercises. Start with movements like Australian rows before reintroducing pull-ups.
Avoid wrapping your thumb around the bar first. If this feels fine, you can re-introduce a full grip.
Once your elbow feels strong and pain-free, you’re ready to hit your next pull day with confidence.
The Complete Calisthenics Solution
Tendinitis doesn’t have to derail your fitness goals, and that’s where my online calisthenics course comes in.
This program isn’t just about building strength—it’s about creating a balanced approach to fitness, recovery, and nutrition.
With my course, you’ll get:
- Comprehensive training and nutrition programs
- Recovery strategies like the ones I’ve shared here
- Lifestyle workshops to help you build long-term habits
No need to juggle multiple programs or subscriptions. Everything you need is in one place to help you crush your fitness goals safely and effectively.
Train with Me Today!
Don’t let injuries or setbacks hold you back from achieving your full potential. Start building strength, mobility, and resilience with calisthenics.
Whether you’re a beginner or experienced athlete, my program has the tools you need to succeed.
Your journey to pain-free, empowered movement starts now!
