Just like it sounds, press your fingers together with your palms facing each other, or also together. Do exercise 3 with your left-hand palm facing upward to double up.įingers pressing together. With your right palm facing downward, place your left hand on top of your right hand and press upwards with your right hand. This can be done at the same time as exercise one. Example, put your left hand on top of your right hand and out in front of you, and push up with your palm in your right hand against your left hand. +Your ultimate goal is to keep your muscles 'awake' to promote healing in afflicted areas, not hurt yourself any more than you already are. This doesn't yield instant results like using a roller or a static stretch after coming off the wall. Press firmly, but not so firm that if you were to put someone else's hand between your hands, or your hand and a desk, that they would be hurt. You shouldn't lose your breath nor should your color change. Your heart rate may elevate a very little, but it should not elevate a lot. This brief routine should take maybe 10 or so minutes and be so inconspicuous you could do it on a train sitting next to someone you know and they wouldn't notice. This should not feel like weight lifting. +Hold each exercise for 30 seconds and start with three or so reps in each hold. You can modify the exercise to incorporate a desk or table or other firm or fixed object. These can be completed without anything other than your own hands. So fast, the 'stuff' on the outside cannot keep up and is working very hard constantly against the strength of your grip. Your muscles on the inside of your hands develop very quickly, despite the fact you may constantly feel like you need more grip strength as a climber. This 'stuff' is the same 'stuff' that extends down your forearm and connects to the back of your hand and fingers and opens your hand. Very similar to tennis elbow in what is affected, also know commonly as tendinitis.Ĭause: This is caused by irritating the tendons, ligaments, muscle (I'll refer to these three things as 'stuff') and bone from all rubbing against each other and being pulled way too much around that area. Symptoms: I would get a shooting pain in my elbow, the outside around the joint and sometimes down the forearm. I did a brief search on here and found the solution that worked for me wasn't on here. I eventually saw a doctor and they said I did a real number on the tendons and that I may have elbow pain for the rest of my life. All of this messed up my elbow so bad, I couldn't do anything with my arm for two weeks including eat cereal or use a knife. Every day push-ups, pull-ups, hand grips, climbing three to four times a week for hours each day from Day 1. I got in way to fast and was doing way too much. I suffered from elbow pain for a long while after getting into climbing. New to the forum and relatively new to climbing.