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opposition exercises for tendinitis 13-Aug-2005 At 1:05:15 PM chris

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I've upped my training over the last few months, and managed to suffer from flareups of rotator cuff tendonitis, biceps muscle pain, and a medial epicondylitis ("golfer's elbow").

I decided to try some opposing muscle exercises for these and have had surprising success. ..

The exercises I did were....

1. for shoulder tendinitis... pushups. (found them better than the classical rotator cuff exercises, which just seemed to make the pain worse).

2. for biceps pain.... surprisingly, assisted one-arm chinups were good for this. St. Leonards Gym has a chinup machine which takes weight from you, and I did some of these with one arm, taking about 10kg off, so that I could do about 3-5 reps. This actually worked! A physio friend told me that the eccentric contraction stage (ie going down in the pullup) was the effective component.
Unfortunately I then developed elbow tendonitis from the pullups...

3. for elbow tendonitis..... I found reverse wrist curls a bit difficult to coordinate, so I made myself a rollup weight attached to a bar....the movement is a bit like wringing out a wet towel, and I suppose you could do that too! This has also been really effective at controlling my tendonitis symptoms, and I can campus quite effectively.

Just waiting for some finger tendonitis now that I am campusing again!

Has anybody else had some success with these methods?

Interestingly, I read a recent article in a sports med journal saying that tendonitis (in other sports) appeared more to be related to the amount of training of a particular muscle group, rather than the intensity.
I suppose this just emphasises the often recommended "sufficient rest" between training sessions.