elbow problem during circles training

[Alessandro Mainente]

after i have passed a bicep tendons tendonitis i hear some problems (little pain) when i'm training circles on the floor and mushroom...

my tendonitis was born a day when my tendons maybe are to much tired and i feel pain durng a round of circles

after i did a lot of prehab and conditioning now seems that my tendon is completely healed, i don't have any problem in exercise where biceps tendons are involved like long hold of full BL, correct ring supp position , correct handstand on rings and also in some movements where i feel the tendons work like german hang pull to inv hang with straigth body...

during the planche training i don't feel any pain...

i hear a little doscomfort when i'm doing a lot of work where the support of the wrist is with the fingers wich facing forward for exampl cast wall walks with this position of fingers..

another movements where i see a little pain is the ag walks, and when i'm training circles or bucket circles!!!

the strange thing is that when i'm training flair i don't hear any pain and the movements is similar to the circle!!

i don't know if stop the circles training is the best way or there is the possibility to overcome this problem or to heal from this strange injury...

has anyone ever had this problem?

any tips or advice is very appreciated and important for me...i'm nervous at the idea to stop training circles

[Blairbob]

many adult gymnasts run into basically elbow or forearm soreness when learning circles. in the forearms, it's like shin splints, in the elbows, it's just wear and tear mainly from poor technique of beginners coupled with adult bodyweight and leverage.

a lot of this is because during the hand changes of the circle, you are falling on the wrist of the hand you are trying to shift weight to instead of just shifting the weight over by having that hand down sooner/earlier. this becomes what I call "slapping" the floor or pommel/mushroom versus placing the hand and leaning on it.

it's a bit like trying to do palm heel strikes against a hard surface. eventually that wrist and elbow is gonna feel it.

[Gerald Mangona]

I get the same thing when I'm doing Ag Walks. Blairbob, are you saying the OP should just work through it? Or does he (we) need to build up even more tendon strength before continuing. Wasn't sure where you sided on that.

J

[Blairbob]

Ag walks, really?

I'd need to how much volume of training circles per session, how often per week, what other training per week, sleep/diet, etc.

Any natural hyperextension in the elbows. When the elbows are weak, they aren't as forgiving in training if this is in the individual.

[Alessandro Mainente]

my training is:

training 6 days a week!

on mond, wends and friday i training using the gb method.

on the other days i try the breakdance skills.

in everyday of training i usually do a upperbody warmup, and in the day of breaking also for the legs.

in the days on BG program i also do:

-warm up, conditioning and prehab for bicep tendon, shoulders, wrists and upper body it takes about 15-20 minutes.

-2 set for every BSP (PL,FL,BL, press to HS, HS on rings) with embedded cycle.

-WOD

-20 minutes on rings work

-max 15 minutes circle on mushroom.

isometrich strectch

the volume in these days is not more that one hour 1/4, sometimes 1 and half

usually on wendsday i do a ligth session where i warm up myself and i do only the BSP (not more than 30 minutes).

in the breaking day i do:

-the same upper body warm up as the GB day plus warm up for the legs (it takes max 20-30 minutes).

-after i try only 3/4 skill (for example airflair, flair/circles on floor, elbowairflair) for 10-15 minutes trying to do only perfect repetition, if i start to do not correct movements i pass to another skill, notice that usually the practice is do a skill, stop, think and try again...more thinking than practice, the objective is doing perfect repetition

-max 40-50 minutes of practice

-at the end isometric PNF stretch for split and side split (15 minutes)

-on saturday the breakdance session is only dance on my foot, not expencive (for 30-40 minutes) or sometimes try some skill but max 2-3 correct reps for skill.

UNLOAD

every 3 weeks i take a week of depends by my study progress or by the work.

-usually i scale down the volum doing in the GB days one set for exercise and the time on mushroom is 5 minutes (total time is about 40 minutes)

-in the breaking days i try everyskill max 5 minutes for everyskill (time reduced max to 50 minutes, where 30 are for warmup and stretch)

Diet:

-i usually eat about 2700 kcal per day, divided into 6-8 meals, i usually eat oil fish caps.

BCAA and protein after workout.

my meals are composed of protein 40%, carbo 40%, oil 20% (if i don't have the caps i eat a tablespoon full of oil)

i use for the protein chicken, beef, fish, legumes, eggs (the white part);

for the carbo i use sometimes pasta, broccoli, vegetables, fruit.

sleep:

at least 9 hours a day

with this method now is about 6 months that i'm not injuried, my strength in increased and also mu muscle mass... but if i do what i wrote...i feel a little discomfort for one day...

the hyperextension on my elbow is normal...little bit not to much

[Gerald Mangona]

Ag walks, really?

Yeah. I've got weak elbows and natural hyperextension by about 10 degrees or so. But mostly it's the weak elbow connective tissue. I get the same thing with handstands. Both of them inflame the heck out of my extensor tendons at the elbow joint. Part of that is that their weak and deconditioned, part of it is that they're already starting from a point where they're hypertonic.

Starting up weekly ART and doing wrist conditioning daily.

I'll let you know how it goes.

J