I've been lifting for a number of years now (I'm 43). I exercise regularly (not hit & miss). A couple of months ago I began experiencing pain in my left arm - it seems to be focused where the biceps tendon connects to the bone. The pain is a little more intense when I do palm down curling motions rather than palm up. I've added Devil's Claw Root to my supplements (basically just creatine, protein and Diet Fuel)since I heard it aids in joint/tendon health.

Would a compression wrap help? I haven't gone to a doctor yet - I guess I think he'll just tell me to rest it. Should I? Any suggestions?

I have answered this question quite a few times in the last few months. It is amazing how many people come up with this type of injury. I hope this response helps!

I know that this injury can be pretty painful! I have had a couple bouts of elbow tendonitis (medically referred to as Epicondylitis) over the years. Each time it lingered for just about a month, which was a bummer! However, I did not lose any training time, I just modified my program by reducing the weight of any exercises that irritated the area or by choosing a new exercise altogether. Some of the common exercises that can cause pain with tendonitis are exercises such as DB Hammer Curls and DB Lateral Movements if you have Lateral Epicondylitis. This injury involves inflammation of the origin of the forearm extensor muscles at the elbow joint. It is actually fairly common in active people over the age of 30. The crazy thing about the injury though, is that many times it seems to appear out of nowhere. Here is the standard treatment protocol but you will want to get it checked out with a Doctor before doing anything! (See Footnote 1 below):

- Rest (avoid the exercises that hurt)
- Ice (10 minutes daily preferably after exercising)
- Non-steroidal anti-inflammatory medications (Advil, Aspirin etc)
- Gentle stretching- Gentle strengthening- Steroid injection (Cortisone)

Some other tips are to exchange exercises such as Hammer Curls with regular Curls. If you keep your palms in an outward or supinated position it will lesson the pain doing curls. Also, you will want to reduce the weight of any DB Lateral movements and bend your elbows to almost a 90 degree angle. This will help lesson the pain when doing these exercises. Obviously, you will also want to reduce the weight of any forearm flexion exercise and especially extension exercises or stop them altogether for 1 or 2 weeks. In their place you would want to perform very gentle stretching exercises such as extending your arm and slowly moving your fingers down so they are pointing at the ground. Hold the stretch for 15 to 20 seconds. An exercise such as opening and closing your fingers with your arm extended is also a great way to some very gentle exercise of your forearm muscle groups.

Thank you for your question. We are continuously striving to make Fitrex.com a household name when it comes to quality fitness training and information.

(Footnote 1) Jackson, Michael. Evaluation of Elbow and Forearm Injuries:Part 1.
The First Aider 67(1). 1996