💪 Wrist / Elbow Tendinitis
Tendon overuse (tennis/golfer elbow)
Pain at the outer/inner elbow with gripping or lifting.
One daily set of slow eccentric wrist loading.
Eccentrics are the proven tendon fix; one slow set a day rebuilds the tendon without over-gripping.
Move — the mechanics that fix it: Eccentric/isometric loading
Heavy isometrics for pain relief, then slow eccentric wrist work daily; load management.
- Incline Push-Up Close-Grip
- Incline Push-Up Reverse Grip
- Close-Grip Dumbbell Press
Fuel — foods to fuel it
- Red bell pepper (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Kiwi fruit (local SG)
- Orange (local SG)
- Guava (local SG)
Daily nutrient targets: protein: 100g (goal), vitamin: 300mg (goal), glycine: 10g (goal), sugar: 30g (limit)
Stack — evidence-ranked compounds
- Collagen Peptides (+ Vitamin C) — ★★★★☆
- Vitamin C (Ascorbate) — ★★★★☆
- BPC-157 — ★★★☆☆
- TB-500 (Thymosin Beta-4 fragment) — ★★☆☆☆
- Creatine Monohydrate — ★★★★★
- Omega-3 (EPA/DHA) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes wrist / elbow tendinitis?
Tendon overuse (tennis/golfer elbow). Pain at the outer/inner elbow with gripping or lifting.
What exercises help wrist / elbow tendinitis?
Key movements: Incline Push-Up Close-Grip, Incline Push-Up Reverse Grip, Close-Grip Dumbbell Press.
What should you eat for wrist / elbow tendinitis?
Foods that support it: Red bell pepper, Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Kiwi fruit, Orange.
What supplements help wrist / elbow tendinitis?
Evidence-ranked options: Collagen Peptides (+ Vitamin C), Vitamin C (Ascorbate), BPC-157, TB-500 (Thymosin Beta-4 fragment), Creatine Monohydrate.