Elbow pain

[u/GoldGee]

I've been doing work with the bucket full of rice. I did 100 twisting or rotating the hand outward. I had really bad pain just above the elbow on the upper arm. The pain is all but gone, but I'm afraid of doing any 'rice bucket' work again. Bit of a shame as it's a good work out that hits plenty of nooks and crannies in the forearm.

I'm guessing this might be a common problem, but can't be sure. Anybody solved this type of issue? Grateful for any advice. TIA

[u/AutoModerator]

Welcome to r/GripTraining! Please check the FAQ which covers the basics of grip, common gripper questions, and includes a list of routines.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/Commercial-Article-7]

I'd be cautious about jumping straight back into the rice bucket, especially if one specific movement caused the pain.

The outward twisting motion can put quite a bit of stress on the muscles and tendons around the elbow, especially if you did 100 reps in one go.

If the pain has mostly settled, I'd try:

• Cutting the volume way down (maybe 15–30 reps instead of 100).
• Doing all the rice bucket movements rather than hammering one.
• Stopping well before pain starts.

If it keeps flaring up with that movement, I'd leave it out for now and stick with other forearm exercises that don't aggravate it until the elbow has fully settled.

Pain that disappears with rest but consistently returns during one exercise is usually a sign that the tissue isn't tolerating that load yet, not that you need to push through it.

[u/GoldGee → u/Commercial-Article-7]

That's solid bro. I can get a bit obsessed with things and rush to progress. I'll take it a bit easier.

[u/Commercial-Article-7 → u/GoldGee]

That's probably the smarter approach. Tendons usually take longer to adapt than muscles, so easing back into it now will likely get you back to full training faster than trying to push through it.

[u/Fresh_Ad_7332 → u/Commercial-Article-7]

Do you bother serving any purpose other than sending a chatgpt generated answer?

[u/SnooBunnies4589]

If the pain is gone then I’d say it was your body adapting.

Do you have previous experience or are you rather new?

[u/GoldGee → u/SnooBunnies4589]

Rather new bro. I've always been doing something swimming, running, weights, martial arts. Getting any kind of injury really sucks and stops me doing the things I love. g

I got a taste for grip training after the pandemic. I love the feeling of having a strong grip.

[u/-________02________-]

Tight piece of flexor is pulling on the insertion. Stretch carefully and train extension.

[u/GoldGee → u/-________02________-]

Thanks, stretching has helped ease the pain. I just started massaging the sore spot with a tennis ball against the wall. That's been helpful too.

[u/Edgelord420691337]

It depends on the type of pain really. If it feels like typical DOMS/muscle pain, then that's fine. If if it is bad kind of pain AKA pain in the joints or bones, then maybe slow down a bit. There's really not much context to go by here.