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PaperclipPerfector  6d ago (text post)   1361 thread views

Wellness Wednesday for October 8, 2025

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I hurt myself doing hammer curls. Just too much weight after too long a time of not having that particular motion in my routine. My problem is that after an initial crappy couple of weeks, the issue has lingered for a few months now. It's not terrible; I can do about 70% weights on my gym routine with no extra pain, but there's consistent low-level pain to it that occasionally flares up when I try to do things like one-handed pull a bag of cat litter out of a shopping cart.

I think the problem is one of the extensor muscles, on the outside of the forearm near the elbow. During previous elbow injuries, I've had great success working it out with exercises, either flexing the wrist against tension using rubber bands or getting a Tyler bar. But nothing I've found has really helped with this one.

Any advice or suggestions?

It seems to be some kind of low-grade tear in either one of the tendons or supporting ligaments.

Rest hasn't helped a lot apparently.

You can incorporate two things:

A). Low intensity high reps schedule. Of the same movement. Eccentrics.

  1. Low Intensity = 1kg or 2 kg weights. You can even use 500ml coke can or bottle. Fill it full to half or somewhere in between.
  2. High Reps = 10-20 sets of 10 reps (total 100-150-200 reps). You can do it over a day, whenever you have time.
  3. Eccentrics = in this case, you have to do the same Hammer Curls. Use your other hand to support WHILE flexing the elbow (normal curl motion) and then let it extend (reverse of curl motion) on own with the other hand removed. This means that the elbow flexors are working to slow down their primary motion (= eccentric; concentric motion for elbow flexors is elbow flexion). Keep the wrist in neutral motion as in Hammer Curl.

B). Look at your food. You need good (balanced) protein to let the soft tissue heal properly.

Do this for 3-4 weeks. You can progressively increase your reps from initial 100 a day to 200 a day over that time.

C). Of course, don't do hammer curl like motion with heavy weights (which may tear the new healed tissue) in rest of the time.

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