Cycling UK Forum

DanFloRo wrote: ↑3 Jun 2023, 11:47pm I had this and I've been able to heal it with a few exercises but one in specific was really helpful.
Funny thing is, I can find that exercise on YouTube anymore and it's not one of the usual ones.
I'll try to discribe it if it helps someone else:
It's basically a biceps curl in reverse. Load a dumbbell with a bit more than you would for a biceps exercise, hold it in your injured hand but use the free hand to lift the weight. Then lower the weight using just your injured arm in about 12 second. Once the arm is fully extended, hold for about 3 more seconds.
Repeat about 5 times.

This really helped and I'll try to find a video of it.
All the best with the recovery.

I can't envisage the exercise. Could you possibly film yourself doing it and upload it to this forum?

De Sisti wrote: ↑7 Jun 2023, 5:51pm I can't envisage the exercise. Could you possibly film yourself doing it and upload it to this forum?

Right, I found the video! I'm really excited as this is the one exercise the helped me and I hope it helps you all as well.

https://youtu.be/J9MV8b2Xll8

Thanks. I’ll try that. Mine was about better but I did some heavy lifting while building a stone wall and it’s back.

plook wrote: ↑4 Jun 2023, 10:22am My slow recovery involves a variation on that, small weight, extend arm, curl hand with weights upwards. Turn hand over and repeat. Was agony at first.

So the 'turn hand over and repeat' means the forearm is in a vertical position and moved
closer towards you?

No, it’s horizontal and you curl your hand upwards

Trying to visualise your instructions.
* When the forearm is horizontal with the hand holding the weight,
* curl the forearm upwards (until it is vertical),
* turn the hand 180°
* then lower the forearm (until it is is horizontal)?

No, curl the hand. Keep the forearm horizontal (extended). Start with minimal eight as it is hard and will hurt if you have too much weight.

https://tenniselbowclassroom.com/sports ... ers-elbow/

Possible help
*************************
I ride Brompton,Hetchins 531

I've suffered with this in my right arm. It is very painful and can spoil riding pleasure. I ride both flat bars and drops and the drops are a bit less of a problem, because you can rest your hands on the tops, unlike the flats.
I didn't bother my GP, but saw the practice physio. He suggested an Epicondylitis Elbow strap. These are readily available on the web.
They won't relieve all the pain and for a couple of days after a long ride, you will have trouble scratching the back of your head, brushing your teeth and holding a cup of tea to your lips!

I suffered with TE for the longest time till I took up regular heavy weight training at the gym. Not only is that completely gone, but with it a bad back, dodgy wrist and repeated stress from a 3 times broken ankle.

I'll be 60 in two months, and I can't recommend weight training (at whatever level) enough. We lose about 40% of muscle mass over the first 5 decades, this muscle supports the joints and the cartilage, without it both are weakened and subject to invariable stress and pain. My favourite thing is the Deadlift, it's an all body workout which particularly strengthens the legs, lower back and shoulders/wrists. I started off 3 years ago lifting 55kg, now I can lift almost 4 times that amount. Aerobic exercise (cycling is one!) and weight/resistance training can really slow down the aging process and also keep your "good shape" years going for a lot longer than was once expected.

I suffered with TE for the longest time till I took up regular heavy weight training at the gym. Not only is that completely gone, but with it a bad back, dodgy wrist and repeated stress from a 3 times broken ankle.
...

I strongly recommend anyone with soft tissue musculoskeletal problems to seek professional advice before starting "heavy weight training".

Jonathan

The loss of muscle power with ageing is quite startling and in my case went very quickly.
I've had to lower my mainenance wall bracklet as I just cannot lift my e bike to its previous height.
I never used a conventio9nal weight bar, but used to use a shoulder press quite regularly.
Whilst use of weights has been cautioned, I strill reckon gentle shoulder and chest pres workouts are good for us.

I've had pretty bad tennis elbow this year (aged 58) after forgetting to charge up my drill and so dismantling a huge area of rotting decking with a hand screwdriver. It never bothered me much on the bike but was painful enough to wake me up at night if I moved my arm. Over a period of 5 months it has gradually gone away - it niggles a bit now but isn't a problem. I didn't go to the dr or treat it at all, dr google said it would take months to go away and that's what has happened. I'll be more careful in future.

I thought I had an elbow problem until reading this thread ! I take my cap off to those of you determined to cycle again.After breaking both elbows ln 1976 whilst climbing and changing over to cycling/running ,I,m still leading a very active life on the bike and walking.Because both elbows remain slightly bent ,bikes have changed from drop bars and skinny tyres(25mm) to fatter tyres(42mm) and modified riser bars as the permanently bent elbows started to cause problems in later years.Being prepared to move away from old school kit is key."Gravel" bikes for road use are the way forward for many of us older riders.