I am experiencing what I think is golfer’s elbow pain from what I think are the deadlifts and variations on the 4 day strength. I was on the second week of the 4 day strength when I noticed the pain and have since had trouble griping. I also notice the pain during my squat. Prior to the strength template I ran the 4 day hypertrophy and Bridge with no issues. After taking a week off due to illness/pain, I came back to week 1 of the strength template to see how the elbow felt. There was some pain on the squat but nothing too serious. Though I was setting up to show a friend how to dead lift and as I gripped the bar there was definite pain. NO pain on the rows or press (ok minimal but really nothing on the press) Tomorrow is DL day and I am concerned I wont be able to complete the session or any of the DL variations (which is what I think caused the injury).
From a load management perspective, how can I proceed?
EditToAdd: the pain isnt on my forearm but on my upper arm close to the elblow, by the bicept tricept.
Typically in these situations we recommend decreasing external intensity (load being lifted) and assess response. If managing loading of the area still isn’t resulting in symptom improvement then we change range of motion to tolerance. If symptom relief still isn’t occurring then we alter the exercise selection.
I switch to just using straps for all DL work for the first few months. I like the straps. I have no intention of competing. Also I lightened the load a bit. I try to pay attention and keep my wrist neutral in all my lifts. Overall, I listened to the BBM advice on pain management and I am doing well and now have no pain.