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Feeling elbowpain in your weight lifting endeavors

Feeling elbowpain in your weight lifting endeavors can be very annoying andfrustrating, let alone maybe downright excruciating.  Usually the painbecomes chronic, that is, it seems to never go away.  You may be given theadvice by a health care professional to rest completely by not lifting weightsat all for awhile.  Then, you start lifting again and the pain isback.  Sometimes just turning a door handle or picking up a small objectis painful.  First of all, take the mystery out of your ailment; see adoctor for the proper diagnosis.  If it is something as serious as a tear,you may only be making it worse by working out.Typical Causes of Elbow PainTypically, elbow pain is caused by injured tendons andis either called tennis elbow or golfer’s elbow.  Tendons are connectivetissue made out of collagen (a type of protein).  Tendons usually attachmuscle to bone.  Tennis or golfer’s elbow is generally causes by unnaturaltorque forces on the elbow and forearm.  This means that there is no onesingle cause.  It is not usually the result of a direct weightliftingaccident but can be.  It is rather usually caused by bad or improperlifting form.  Obviously you don’t have to play either tennis or golf tobe afflicted.  Golfer’s elbow is sometimes called thrower’s elbow. Usually, both are caused by some kind of power overload in the forearm attachedto the affected elbow.  To know which is which, you need to know where onyour elbow the pain is located.Tennis ElbowThe medical term for tennis elbow is LateralEpicondylitis.  Lateral is a term for anatomical position and means thetendonitis is on the outside of the elbow away from your body.  Epicondyleis Latin and refers to the end part of the humerus or upper arm bone.  Epimeans “upon” and condyle means “knuckle.” It hurts where the tendons andmuscles attach to the bone area called the epicondyle.  There may be atear or only a strain.  Those who suffer from tennis elbow represent about3% of the population and usually they are between 30 to 50 years of age.  The symptoms are pain on the outside of the elbow when having toforcefully grip anything.  Sometimes it hurts just to shake hands or use aknife and fork. 

 There may or may not be visible inflammation.Golfer’s ElbowThe medical term for golfer’s elbow is MedialEpicondylitis.  Medial is a term for the anatomical position and means thetendonitis is on the part inside the elbow closest to your body.  MedialEpicondylitis is the inside knuckle of the elbow.  Pain can be felt whendoing such exercises as chins, curls, rowing, dumbbell flys and the like. It is usually felt when the wrist is turned inward with an axial motion. There may be no visible swelling.PersonalAnecdoteI once had a job bending over and lifting many 150 lb.monitors from off a pallet up, over and down into a large box.  My backcould handle it well enough; it was like doing a combination row-and-deadliftwith a twist to the side.  My hands and forearms were about 4 feet fromeach other to grip and press the side handles of the monitors in a veryunnatural fashion.  The pressure it put on my elbows, however, was enoughto give me golfer’s (thrower’s) elbow.  This was very painful and Iconsequently could not do weight chins without pain, especially on the insideof my right elbow.  It got better only after not lifting anything heavyfor awhile and abstaining from weighted chins.ImmediateTreatmentInitial treatment should be first aid known asR.I.C.E.Rest – Stop using the afflicted part.Ice – 10 minutes on, 10 minutes off for an hour     (or whatever feels comfortable).Compress – Wrap a compression bandage around the     injury.  This may keep down the swelling.Elevate – Keep the injured part propped up and     elevated above the level of your heart.  This may help keep down the     swelling.ClinicalTreatmentMost people will get better with rest and usingNonsteroidal Antiinflammatory Drugs (NSAIDs).  Your doctor mayinject Corticosteroids in the tender area where the tendon attaches to thehumeral epicardyle (elbow knuckle bone).  You may have a couple follow upinjections along with 2 or three months of prescribed rest. Corticosteroids are powerful anti-inflammatory drugs.  The problem is thatthey sometimes work so well that the athlete thinks he is already healed andthen goes out stressing the injured part to the max only to make the injuryworse than before. The possible side effects indicate they are only to be usedshort term.  There are studies that show long term use may cause symptomsto re-occur to where you’re back at the beginning again.  

A conservativerehabilitation program is usually the best.  If your doctor says you needsurgery, research this well and perhaps get a second opinion. Preventionand CareAlways keep at least a slight bend in your arm     when lifting—especially with heavy weights.Lighten up on the weights.Perform exercises with strict form.  If a     lift doesn’t feel natural then don’t do it.After healing, avoid those exercises completely     that give you pain or at least do them only partially in a safe way with a     lighter weight. Do gripping exercises on a regular basis.Stretch your forearm extensors.  This is a     passive stretch:  Extend your right arm straight out with palm     down.  With your left hand, pull your right hand down and back so     your right palm faces you. This will stretch your right forearm     extensors.  Hold for 7 to 10 seconds.  Repeat.Ask your doctor if an elbow compression strap     will work for you.  This is a strap that wraps around your forearm     about 2 to 3 centimeters down from your elbow.  It puts pressure on     the tendons at the compression point thus somewhat relieving the pressure     on tendons at the elbow joint.  It works on the same principle as     that of putting finger pressure on polyester round sling a guitar string.  The pressure on     the string is relieved above the fret point.We can avoid weight training injuries with simplecommon sense.  Unfortunately, elbow injuries last for a long time and maynever completely go away.  Prevention is the most important thing.

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Motor oil is used for lubricating different combustion engines

Motor oil is used for China cargo belts manufacturers lubricating different combustion engines. Usually it is to make the moving parts move easier, cleans them, improves the seal on the moving parts, helps protect the moving parts from being corroded, and it cools the engine itself by carrying the heat away from the moving parts and helping reduce friction, which also helps keep the amount of heat down produced by the moving parts, so that the engine does not overheat.It is made from petroleum-based chemicals. Though it can also be made from non-petroleum synthesized chemical compounds. They are usually made up of hydrocarbons, which basically means that they are made up of organic compounds that consist pretty much entirely of carbon and hydrogen. This product is used in any internal combustion engine, which includes motor or road vehicles like cars and motorcycles, but also bigger vehicles like buses, snowmobiles, boats, and big equipment used in farming and construction. 

It is also used in trains and aircrafts. The reason that the product helps improve the energy output of the motor is because it reduces friction, which is a waste of power, because it converts that energy to heat instead of using that energy to run the engine. The liquid reduces the amount of friction, so it reduces the amount of energy lost to heat. Sometimes the product picks up little bits of metal that wear off of the parts that it is supposed to be lubricating, so it sometimes accumulates those bits of metal and then those bits rub up against the parts wears down those parts, even though the product is supposed to be keeping those parts free of wear. The product does go through a filter, but over time the pieces can still build up, especially if the filter becomes clogged, which is will over time. So it is important to get your product change frequently. Many different places can do the maintenance, and they often will even offer oil change coupons. 

These oil change coupons can often be found on the maintenance place's website. If you go to the same garage often, then they might even send you oil change coupons in the mail. Depending on how often you drive and the amount of miles you drive can all affect when it is a good time to get it changed. Shorter trips, under ten miles are actually worse on your product than longer trips, because for the short trips, it doesn't heat up enough to burn off condensation and other contaminants. When these do not burn off they lead to sludge and other deposits that can clog up the engine. So for people that do a lot of city driving, which usually involves short trips, it is recommended that they get it changed more often than people who go for long drives. Some manufacturers might even have engine computer calculations that will estimate the condition based on the factors that degrade it, which can then let you know when you should change it.

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You might want to fit maximal effort (ME) style training into your strength building program.

If you want to get stronger and faster you might want to fit maximal effort (ME) style training into your strength building program.  This is when you try to regularly increase the maximum amount of weight you can do for one repetition in lifts such as the Deadlift, the Squat and the Bench press.  If you have never done ME training before, it would be best that you work on getting real strong with conventional weight training and/or high intensity training (H.I.T.).  ME training makes great demands on your muscular and nervous system.  The main power lifts put an extreme stress on your body so you have to be well conditioned and somewhat familiar with basic knowledge of the lifts, concepts such as the differences between an advanced lifters and beginners, using equipment such as chains and bands and of course the proper way to attempt maximal lifts.The Basic Lifts Used in Maximal Effort TrainingThe bench press has you lying supine on a flat bench.  If you think you are using only the deltoids, pectorals and triceps, you would be wrong.  If done correctly, this is a full body exercise in which your whole body is coiled up in dynamic tension with legs hooked back, balls of your feet under you and your back is arched.  Ask a veteran lifter to show you.  The deadlift and back squat use similar muscles but the main difference is that with the squat, the barbell rests on the back of your shoulders whereas with deadlifts, you pull from the floor. 

 A few of the best max effort exercises for developing a strong Squat and Deadlift are Deadlifts themselves, Low Box Squats, and Good Mornings.The Difference between an Advanced Lifter and a BeginnerAdvanced lifter has a nervous system that has mastered the basic movements whereas the nervous system of the novice has no such learned motor skills.  The advanced strength athlete has trained his motor units to recruit faster twitch muscle fibers than the weaker, beginning lifter.  As for recovery after a heavy workout, you would think that the advanced man would recover faster than the beginner but this is not so:  The novice lifter uses about 55% of muscle whereas the more advanced lifter can use up to 85%.  Because the advanced lifter uses faster twitch muscle fibers, he places a greater demand on his central nervous system.Another critical point of difference between advanced and novice is the stress adaptation factor.  The advanced lifter’s body has learned to handle more stress.  You would be wrong if, when seeing an elite lifter perform a 700 lbs. deadlift, you assume that after years of training, 700 lbs. feels the same to him now as when he started lifting years earlier with 300 lbs.  No, seven hundred pounds actually feels like seven hundred pounds!  His body feels the extra (insane) stress of 400 more pounds—it’s just that his body has been conditioned to handle it.Using Chains and BandsChains are many times used in maximal effort training.  Sometimes, to train in the deadlift, a bar is loaded with weight and suspended in a power rack below chest level.  The lifter gets under the bar with it at the back of his shoulders and hoists it up with a movement called a “good morning.”  The reason why the good morning is done this way (instead of taking the bar off the top of the rack like a squat) is to replicate the same movement using the same muscle systems as the deadlift.  Another way chains are used in maximal training is to attach long lengths of heavy chains so that they hang down on both sides of a bar when doing either squats or benches.  The chains on each side are bunched together on their own in such a way that the bulk of the chain weight is on the floor at the bottom of the lift but is off the floor at the top of the lift.  The effect is to help in the lockout because the bar weight will be less at the bottom than at the top.  Sometimes, instead of using chains, the bar is suspended from the top of a power rack with strong elastic bands on each side.  This achieves the same result as the hanging chains:  the bar is lighter at the bottom of a lift than at the top.Strongman TrainingStrongman training is very much similar to maximal training in powerlifting.  Strongman lifts require the strength athlete to lift all sorts of things such as stones or logs overhead so Strongman contenders train in the squat, deadlift and overhead (not bench) press.  Another difference is that Strongman training emphasizes training more in lifts pulling from the floor such as variations of deadlifts than squatting.Doing a Maximal LiftThere is obviously less safety in lifting maximal loads which start at around 90% of your one rep maximum. 

 The possibility of injury is a risk one takes in ME style training.“No guts, no glory,” as they say.To perform a maximal lift of one rep max and minimize the possibility of injury, you should warm up properly.  Start with a lighter weight and do some reps.  Rest a few minutes and add some weight.  The weight to be added depends on if it is an upper body lift or a lower-body lift:  For an upper body lift add 10 to 20 pounds; for a lower body lift add 20 to 40 pounds.   This process of should not be repeated more than three or four times before you are “there” at or around your one rep maximum.  You should be able to perform between only 1 and 3 repetitions.  It is okay to do rest-paused singles but if one repetition is too easy then you need to add some more weight to the bar.  If performing even one rep is difficult or impossible, then you need to drop some weight.ConclusionBecause of the nature of lifting heavy, there will be more of a neurological improvement of strength than of muscle size, so don’t expect to get huge with this type of training.  Also, the same maximal lifts can’t be done all the time because they wear out your central nervous system.  Different lifts have to be substituted now and then:  Maximum Close grip bench, incline and decline bench and floor press for the max bench, Max Good Mornings and different heights of max box squats for the max squat—that sort of thing.There is a type of training called dynamic or speed training which works in conjunction with maximal training but first you should work on those ME lifts and prepare your body by getting into hard shape doing a lot of conventional weight training.  And then go to it and ratchet tie down set manufacturersgive maximal effort training a try!