I hurt :(

[Mister B.]

Well guys, I haven't posted in this forum in a while -- didn't wanna' wear out my welcome http://anabolicfitness.infopop.net/infopop/emoticons/icon_biggrin.gif. I've been training around my shoulder and it is doing OK. Not great, but OK (much better than before).

I have been focussing hard and heavy on lats and back and, as a result, I have developed some new pains.

I wish I could show you a picture and point to the spots cause it'd be easier to explain. So here goes:

If I stick my arm straight out, open my palm all the way, then rotate my palm so that it's facing up, I get a very sharp pain at the crux of my elbow (well, the opposite side of my arm from my elbow... in the crux...).

It's in the bundle of muscle that makes up the forarm where it attaches to the inside of the elbow. Basically, like the pain you CAN get from doing straight bar curls as opposed to E-Z bar curls... know what I mean?

Only this is really, really painful and not just uncomfortable.

Additionally, there's a muscle that runs from the base of the bicep (near the elbow) and runs sort of underneath the bicep on the outside of the arm. Man this hurts like hell too.

It feels like tendons or ligaments (not the same as a fatigued, sore muscle). However, if I hope in the tub and submerge them the pain pretty much goes away.

I'm thinking I need to do a couple things and would like your advice:
- stretch (I don't know how to stretch these areas -- stretching palm back and/or down doesn't seem to hit the right area).
- heat or ice? (Heat feels soooooooo good cause it releives the pain but... more often than not ice is called for)
- change my pulling movements. Should I just perform the movements at 3/4 of their motion for a while?

The pain-givers:
- W/G Chins
- Heavy T-Bars
- One-arm rows (I think I'm letting my arm go too straight at the bottom cause I definitely "kicked it up a notch" last time I did them!!)
- E-Z bar curls (I'm also really, really pushing my limit on these. Very heavy all the time).
- To a lesser degree, W/G pulldowns


OK, I've whined enough.

Thanks for listening http://anabolicfitness.infopop.net/infopop/emoticons/icon_smile.gif

B

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Cycle? What's a cycle?

[archive_Killer]

Well, when you turn your palm up that is called supination. Only two muscles that do that are the biceps and the supinator. The other muscle that you are referring to is the brachialis. Both Bjaarki and I have injured this. My arm actually went numb. It hurts like a bitch and will bother you on many exercises for a long, long time http://anabolicfitness.infopop.net/infopop/emoticons/icon_mad.gif

Do hammer curls kill? This would indicate heavy brachialis involvement.

So, you have an injury somewhere in the muscle/tendon junction or the muscle belly of these muscles.

What to do? Honestly, there is not much. Try to avoid exercises that piss it off. Ice after all lifting. Heating before lifting is fine.

To stretch the biceps and surrounding area really well: Stand facing away from upright. Reach arm back (like a chest stretch). Grab upright with your hand, thumb down. While still holding the upright, rotate arm untill biceps is facing directly out to the side, kind of up position. Lean away and feel the stretch. This puts the bi and other muscles directly in the line of pul