2021-2025 issue - anconeus (elbow muscle) pain, not sure how to fix it

[deft moth]

For a very long time, since I started aim training with Voltaic back in 2021 on and off with a couple of consistent months and year-long breaks, I've had issues with wrist pain. It was the main thing that got me to quit aim training - I didn't want to make it worse and at the time I had no idea how to fix it or work on it. So I quit.

Then I got into this weird cycle of:

1. Playing Valorant
2. Getting higher in ranks
3. Noticing how people are better than me aim-wise
4. Wanting to get better aim-wise, ergo start aim training
5. Get better aim-wise and see the difference
6. With getting better also came wrist pain
7. Quit aim training (and sometimes Valorant for a while too)
8. Repeat.

But lately, somewhere around July 2025 I decided to give it one more go. Basically, another cycle begins, but this time it's a little bit different.

In June 2025, Viscose released a "Tension Management Guide" - I don't remember how I came across it, but it was at the end of July I think. Viscose made a lot of very interesting (and at first tough to understand) points, I watched the video a couple of times, made some notes, to fully comprehend what is being talked about. And, well I think I more or less understood it well, because the wrist pain isn't an issue anymore.

But the thing is, that because of the dominating wrist pain, I've never focused on other muscles, especially (at least what I think) the elbow muscle. I'm not sure if it's actually that, it's hard to tell, but I am pretty certain because usually when it hurts I tend to straighten out my arm to feel relief, and when I go back to having my arm, you know, normally bent like you hold a mouse 99% of the time, it hurts again.

The muscle doesn't hurt when I don't tense it (duh), and I tested it with some exercises from Rehab Hero database, and after doing a couple of exercises tailored specifically for anconeus (and sometimes like 1 more muscle) I kept feeling the pain again.

I am not a 90 kg (abt 200 pounds) 1/2

muscular beast but I think I'm above average in terms of strong muscles at my age and I would be really surprised if that would be an issue (being too weak? lol).

I'm really confused about what to do, I keep following the steps in dynamically managing your tension and maybe I'm not doing it perfectly, because I'm still learning it, but the wrist pain is gone so I thought that it actually helped. The fact that the wrist pain went off made me realize the other pain. Which, to be blunt, might be just as bad as the wrist pain.

I thought that the issue might be with how high I hold my arm and how high my elbow is - it's just a little above the desk so when I move my mouse vertically, the elbow doesn't bump into the desk and block the movement (I think this "technique" is pretty common? I might be completely wrong).

I also tried training with lowering my chair, so my arm is lower but I still haven't noticed a difference.

I always can just "give it more time" but the thing is that I start aim training and around after 3-4 full scenarios with a couple of resets, the pain is back, and it's very hard to improve and focus with that. And I'd like to avoid the long-term aftereffects of the pain.

I'd really appreciate some help.
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