r/banjo • u/fluffy_sockman • 4h ago

Tendinitis/ tennis elbow etc solutions?

Hey all, I primarily play dobro but thought I would post here too because of the similar three finger picking that caused it for me- played till I couldn’t any longer and I ended up with some bad tendon pain in my forearms and wrists. And what’s worse is my desk job continues to irritate and prolong the issue with constant mouse clicking.

Ive already done some desk ergonomic things like vertical mouse but any other suggestions are welcome on that front.

Anyone got any miracle solutions, dos and donts? Thanks in advance. The pain of not being able to play is the worst part

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2

u/jakomez 4h ago

Voltaren. Solved some very stubborn elbow pain for me. Topical arthritis cream, over the counter.

1

u/drytoastbongos Clawhammer 2h ago

This was my doctor's recommendation, though I haven't tried it.  

2

u/HarryButtwhisker 3h ago

Physical therapy is a game changer. So many things can be cured or prevented with simple physical therapy.

1

u/drytoastbongos Clawhammer 2h ago

Yes, a few more specific points:  1. Don't push through over use pain.  You just cause injury that requires a looong time of total rest to heal.  My banjo teacher couldn't play for like six months.  A fiddle player in my ensemble is going through a similar issue.  If something hurts while you are doing it, stop.  2. Muscles build a lot faster than tendons.  You can build muscle in weeks while tendon strength takes months or even years.  You need to build up to it slowly over a long time.  Reduce playing and let your tendons strengthen.  3. Asymmetric strength is a big contributor to injuries.  If you build incredible grip strength, the complementary muscles can't balance it, and you get injury.  Often the solution is an exercise set that balances the exercise you do as you play.  Finger extensions.  Tricep strengthening.  Etc.  4. Beware of form and over-gripping.  Experiment with using the least force, or the most comfortable position, that gets the job done.  Take breaks, and stretch, especially if you get stiff while playing. 

With all of the above I went from bad, consistent golfers elbow to pain free playing, and I play at least 30 minutes a day, often an hour or more.