From what I understand, your brachialis and elbow tendons haven’t fully recovered after tendonitis, and this is significantly limiting your training performance. First, it’s important to note that I’m not a doctor; the following information is general guidance, and especially with post-surgical complications, you should work closely with an orthopedic or physical therapy specialist. And since I'm an arm wrestler, I know these types of injuries well.
Tendons heal more slowly than muscles; muscles may regain strength before the tendon is ready
Avoid weights that cause pain; light, controlled loads help tendon recovery.
Limit repetitive or strenuous movements in daily activities.
Physical therapy and eccentric exercises
Eccentric training (loading the muscle while it lengthens) is highly effective for tendon health.
Examples include:
Slow elbow extension/flexion with light dumbbells or resistance bands.
Start with 1–2 sets per day and gradually increase.
A physical therapist can tailor exercises to your post-surgery tissue condition.
Warm-up and circulation
Warming up the elbow and forearm for 5–10 minutes before exercise improves blood flow and supports recovery.
Light massage or foam rolling can reduce muscle tightness and prepare the tendon for loading.
Post-surgical considerations
If you’ve had surgery, scar tissue or fibrosis may affect tendon-muscle function.
In these cases, manual therapy, ultrasound therapy, or electrical stimulation guided by a physical therapist can be more effective.
