yummy Posted March 5, 2012 Share Posted March 5, 2012 So as I am new to grip training my tendons in my hand and elbow have been taking a beating. Curious what you do to help recover to train more frequently or eleviate the pain a bit. Or if any supplements have shown to help you in recovery. I take basic things for weight training like creatine/bcaa/protein powder which I feel make a big difference so curious if anything would help with grip training as well. 1 Quote Link to comment Share on other sites More sharing options...
bubba29 Posted March 5, 2012 Share Posted March 5, 2012 reduce inflammation overall by eating an anti inflammatory diet. vitamin d3 and fish oil also help reduce inflammation. Quote Link to comment Share on other sites More sharing options...
yummy Posted March 5, 2012 Author Share Posted March 5, 2012 reduce inflammation overall by eating an anti inflammatory diet. vitamin d3 and fish oil also help reduce inflammation. Ah I used to take both of those for health reasons I will try them out again what is a good number to take for each to get good benefits? Also what do you mean ant inflammatory diet? I primairely eat a weightlifting type diet of cheap foods like eggs/milk/chicken/rice/pasta with various sauces and some cheap veggies. Quote Link to comment Share on other sites More sharing options...
ATK Posted March 5, 2012 Share Posted March 5, 2012 Glucosamine and Chondroitin! Quote Link to comment Share on other sites More sharing options...
bubba29 Posted March 5, 2012 Share Posted March 5, 2012 reduce inflammation overall by eating an anti inflammatory diet. vitamin d3 and fish oil also help reduce inflammation. Ah I used to take both of those for health reasons I will try them out again what is a good number to take for each to get good benefits? Also what do you mean ant inflammatory diet? I primairely eat a weightlifting type diet of cheap foods like eggs/milk/chicken/rice/pasta with various sauces and some cheap veggies. around 2000 iu/day of D3 is probably fine. read this re: fish oil "Our general recommendations are to aim for around 2-4 grams of EPA/DHA per day." http://whole9life.com/fish-oil-faq/ regarding your diet, eat as fresh and unprocessed as possible. eliminate "vegetable oils" and wheat products. this will go a long way toward reducing inflammation and reducing aches and pains. Quote Link to comment Share on other sites More sharing options...
macaz Posted March 6, 2012 Share Posted March 6, 2012 Animal Flex is good. Quote Link to comment Share on other sites More sharing options...
jchapman Posted March 6, 2012 Share Posted March 6, 2012 Contrast hand baths. Two minutes in cold, two minutes in hot, repeat a few times. Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 6, 2012 Share Posted March 6, 2012 Ice baths have helped me quite a bit. Daniel R. recommends Advil as well, but that can be a bit hard on the internal organs if taken regularly. Quote Link to comment Share on other sites More sharing options...
barbe705 Posted March 6, 2012 Share Posted March 6, 2012 light work to keep up the blood flow has helped me. and staying warm helps with the aches, not sure if it really speed recovery time though. Quote Link to comment Share on other sites More sharing options...
iamsean11 Posted March 7, 2012 Share Posted March 7, 2012 Ice baths have helped me quite a bit. Daniel R. recommends Advil as well, but that can be a bit hard on the internal organs if taken regularly. Advil is great stuff. Just so you don't feel scared off from taking it, the liver actually is completely fine with NSAIDS if you are taking 1-2/day everyday. I just had spine surgery 7 weeks ago, and had plenty of blood work done prior and post. I was on prescription NSAIDS for about a year and would also burn through a big bottle of Bayer every week since summer, and my liver enzymes were just barely above normal. My pharmacist mentioned that most active people can safely take 1-2 pills a day for aches and pains and to reduce inflammation from high stress sports. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted March 7, 2012 Share Posted March 7, 2012 Lots of ice, ibuprofin, antagonisctic work, stretching, massaging, Animal flex, and probably most importantly not overtraining. Elbow pain is not good. General hand pain not associated with a particular tendon is ok. Listen to your body. If it screams stop. Quote Link to comment Share on other sites More sharing options...
climber511 Posted March 7, 2012 Share Posted March 7, 2012 Tendons grow much more slowly than muscles so the best thing for them is to allow time really. Stress them (the easy part) - then give them everything they need to compensate and grow. This means a good healthy lifestyle as regards nutrition, rest, and anything you can do to increase blood flow to them. VERY low resistance high repetition work to flush the area with blood helps with the healing and overcompensation process necessary - just do enough to get blood going - not to some crazy pump - and do it a few times a day. But don't do the same exercises to flush blood to the area any more than you would do the exact same stress to them - over use is still overuse. Your body shows pain for a reason - cover it up with drugs etc and continue to abuse it at your own risk. Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 7, 2012 Share Posted March 7, 2012 To Chris' point - Baoding balls help with circulation, plus they are fun too. Really good if you work at a computer all day. The other thing is rubber bands for extensor work. People also use buckets of rice, etc. but I haven't tried those myself. Quote Link to comment Share on other sites More sharing options...
bubba29 Posted March 8, 2012 Share Posted March 8, 2012 "You know, my joints don't feel sore as much, I digest food a lot better, my hands feel less swollen so I feel really good." http://www.mid-day.com/sports/2012/feb/220212-Djokovic-inspires-Wie-to-try-gluten-free-diet.htm Quote Link to comment Share on other sites More sharing options...
Legendofjd3 Posted March 8, 2012 Share Posted March 8, 2012 I have excellent recovery methods but i don't think I'm allowed to share them here at the Gripboard. Quote Link to comment Share on other sites More sharing options...
Monhori Posted March 10, 2012 Share Posted March 10, 2012 Clear mind, Good rest, No overtrain, Good food and of course Ben-Gay 1 Quote Link to comment Share on other sites More sharing options...
Paul Knight Posted March 10, 2012 Share Posted March 10, 2012 Ice baths have helped me quite a bit. Daniel R. recommends Advil as well, but that can be a bit hard on the internal organs if taken regularly. Advil is great stuff. Just so you don't feel scared off from taking it, the liver actually is completely fine with NSAIDS if you are taking 1-2/day everyday. I just had spine surgery 7 weeks ago, and had plenty of blood work done prior and post. I was on prescription NSAIDS for about a year and would also burn through a big bottle of Bayer every week since summer, and my liver enzymes were just barely above normal. My pharmacist mentioned that most active people can safely take 1-2 pills a day for aches and pains and to reduce inflammation from high stress sports. Ibuprofen may not be hard on the liver, but it's hard on the kidneys ... I used to take a lot of Advil etc. but became educated on the side effects and won't touch it with a ten foot pole now ... also, I've heard that the pain from inflamation will cue your body into a recovery mode which will help to heal the tendons more rapidly ... best thing for me is ice and rest. 2 Quote Link to comment Share on other sites More sharing options...
hellswindstaff Posted March 10, 2012 Share Posted March 10, 2012 Massage, feeder workouts, and above all... GIVE IT A REST!!! Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 13, 2012 Share Posted March 13, 2012 To Paul's point, there's some evidence of potential long term side effects. I go to a sports medicine medical group for my primary care, and they are big on Advil for reducing inflammation pain. Their first go to thing for any injury that's not obviously a bad tear or break is 2 weeks of Advil at max doses, and they mean the MAX doses, not just the max on the bottle. Which might be okay I don't know. But I have also heard of people taking it long term for dealing with arthritis who have had kidney damage (my wife's grandma as an example). http://www.livestrong.com/article/135593-advil-kidney-damage/ Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 13, 2012 Share Posted March 13, 2012 Personally i wouldn't take anything more than a little ibuprofen right after a workout to prevent inflammation, i also ice my elbows for about 20 mins after a hard session. There is no substitute for rest in the short term if the pain gets unmanageable, but in the short and long term these exercises may help. I think that they are derived from Yoga. http://www.gymnasticbodies.com/forum/viewtopic.php?f=17&t=5960 Quote Link to comment Share on other sites More sharing options...
RoCa Posted March 13, 2012 Share Posted March 13, 2012 Some stuff that helped me when bouldering a lot: http://www.climbing.com/print/techtips/tech_tips_finger_yoga/ Quote Link to comment Share on other sites More sharing options...
acorn Posted March 13, 2012 Share Posted March 13, 2012 In the past I have used Cissus to deal with chronic tendon issues. These days I have a regular daily supplement routine as well as a much less aggressive training schedule that have kept any issues from arising for awhile. My daily supps (not all related to the question above): Morning B-Complex Ginko Bilboa Vitamin D3 4000IU Airborne with a teaspoon of Creatine mixed in. Evening Glucosamin with MSM 2g Fish oil 2g Lecithin 2 pills (causes me to sleep very deeply which I have trouble with) Occasional use Advil or Tylenol I find that if I stick with the above its really really rare that I have any recovery or pain issues where I actually even need the advil or tylenol anymore. Hope this helps, -Aaron Quote Link to comment Share on other sites More sharing options...
macaz Posted March 14, 2012 Share Posted March 14, 2012 Ice baths have helped me quite a bit. Daniel R. recommends Advil as well, but that can be a bit hard on the internal organs if taken regularly. Advil is great stuff. Just so you don't feel scared off from taking it, the liver actually is completely fine with NSAIDS if you are taking 1-2/day everyday. I just had spine surgery 7 weeks ago, and had plenty of blood work done prior and post. I was on prescription NSAIDS for about a year and would also burn through a big bottle of Bayer every week since summer, and my liver enzymes were just barely above normal. My pharmacist mentioned that most active people can safely take 1-2 pills a day for aches and pains and to reduce inflammation from high stress sports. Ibuprofen may not be hard on the liver, but it's hard on the kidneys ... I used to take a lot of Advil etc. but became educated on the side effects and won't touch it with a ten foot pole now ... also, I've heard that the pain from inflamation will cue your body into a recovery mode which will help to heal the tendons more rapidly ... best thing for me is ice and rest. I allways wondered if stopping inflamation would hinder the bodys recovery. It makes sence but does any one know if this is for sure. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted March 14, 2012 Share Posted March 14, 2012 Ice baths have helped me quite a bit. Daniel R. recommends Advil as well, but that can be a bit hard on the internal organs if taken regularly. Advil is great stuff. Just so you don't feel scared off from taking it, the liver actually is completely fine with NSAIDS if you are taking 1-2/day everyday. I just had spine surgery 7 weeks ago, and had plenty of blood work done prior and post. I was on prescription NSAIDS for about a year and would also burn through a big bottle of Bayer every week since summer, and my liver enzymes were just barely above normal. My pharmacist mentioned that most active people can safely take 1-2 pills a day for aches and pains and to reduce inflammation from high stress sports. Ibuprofen may not be hard on the liver, but it's hard on the kidneys ... I used to take a lot of Advil etc. but became educated on the side effects and won't touch it with a ten foot pole now ... also, I've heard that the pain from inflamation will cue your body into a recovery mode which will help to heal the tendons more rapidly ... best thing for me is ice and rest. I allways wondered if stopping inflamation would hinder the bodys recovery. It makes sence but does any one know if this is for sure. Reducing inflammation always helped me recover. Ibuprofin was only taken on tough training sessions that I knew would thrash the tendons. 400mg pre workout to stop it before it starts and that was it. Not on off days and or any other time. Post workout was a ton of ice. Worked great for me during a tendon conditioning phase I went through for a few months for climbing. Like anything, moderation is key. 1 Quote Link to comment Share on other sites More sharing options...
iamsean11 Posted March 15, 2012 Share Posted March 15, 2012 (edited) Ice baths have helped me quite a bit. Daniel R. recommends Advil as well, but that can be a bit hard on the internal organs if taken regularly. Advil is great stuff. Just so you don't feel scared off from taking it, the liver actually is completely fine with NSAIDS if you are taking 1-2/day everyday. I just had spine surgery 7 weeks ago, and had plenty of blood work done prior and post. I was on prescription NSAIDS for about a year and would also burn through a big bottle of Bayer every week since summer, and my liver enzymes were just barely above normal. My pharmacist mentioned that most active people can safely take 1-2 pills a day for aches and pains and to reduce inflammation from high stress sports. Ibuprofen may not be hard on the liver, but it's hard on the kidneys ... I used to take a lot of Advil etc. but became educated on the side effects and won't touch it with a ten foot pole now ... also, I've heard that the pain from inflamation will cue your body into a recovery mode which will help to heal the tendons more rapidly ... best thing for me is ice and rest. I allways wondered if stopping inflamation would hinder the bodys recovery. It makes sence but does any one know if this is for sure. Inflammation is an important process to healing, because it gives a red flag to your immune system by using a messenger system in your body, the same system used for infections, and causes a flood of white blood cells to the targeted area. This causes a cleansing of injured and/or infected cells by destroying them. This kills both the good and bad cells, so taking NSAIDS is key to limiting the this destructive process, but you need to know how to diagnose for proper dosing during specific times. It is very important if you are injured and still working out to take NSAIDS, because your body will begin to produce scar tissue during the early stages of an injury, and it is important to reduce this effect because it can lead to joint and range of motion complications, as well as dense tissue deposits causing stiffness. Icing is good if you want to reduce inflammation because it is a vasoconstrictor. Ice can also change enzymatic structure and render them ineffective or less useful to the targeted region, so it's actually important to understand the enzymatic processes that occur in the body during icing and heating because you can do more damage than good. Heating can cause a reaction that is similar to physical activity, and the body will remain outside of the "recovery" boundaries because it is in the wrong "state" for the body to rebuild injured or destroyed tissue, and will further the onset of specific recovery mechanisms. Remember, no two bodies are alike. I just learned an interesting point about systems. There are simple, complicated, and complex systems. Simple would be everyday stuff, complicated would be sending a rocket to the moon which has thousands of variables, and can include a lot of progressive learning from error and adaptive calculations, etc, and then a complex system would be the human body. No two people are brought up exactly the same and trillions of little variances cause the whole system to become a unique vessel of medical uniqueness. That is why we now have superspecialists which is one above a typical specialist because the medical world is ever expanding, and becoming more diverse every day. So, with that said, you need to find out what works best for you. There are general guidelines that are a great building block, but experimenting with other things is what will give you the best results. Edited March 15, 2012 by iamsean11 1 Quote Link to comment Share on other sites More sharing options...
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