Tennis elbow, medically known as lateral epicondylitis, affects tendons on the outside of the elbow. It often results from overuse and repetitive strain of forearm muscles, specifically the wrist extensors. While its name suggests tennis, many develop this condition through other repetitive arm, wrist, and hand movements, including weightlifting. This article offers guidance on safely weightlifting with tennis elbow.
Understanding Lifting with Tennis Elbow
Lifting weights with tennis elbow is often possible, but requires careful modifications to avoid worsening the condition. Prioritize pain-free movement. Pain signals potential irritation or damage to affected tendons; ignoring it can prolong recovery or intensify symptoms.
Assess whether an exercise causes or aggravates elbow pain. Avoid or significantly modify movements eliciting moderate to severe pain. Monitor even mild discomfort; if it persists or intensifies after a workout, the activity was too strenuous. Adjusting your routine accordingly is foundational for safely navigating weightlifting.
Modifying Lifting Techniques
Adjusting lifting techniques can significantly reduce strain on affected tendons. Reduce weight and increase repetitions for continued muscle stimulation without excessive elbow load. For instance, use lighter weights with 15 or more repetitions instead of heavy, low-rep sets to build endurance and promote blood flow.
Adjusting your grip also helps. A neutral grip, where palms face each other, lessens stress on forearm muscles and wrist extensors. Avoid exercises demanding a very tight grip, like heavy barbell curls or deadlifts. Using dumbbells or machines instead of barbells can provide more grip flexibility, reducing localized stress.
Focus on proper form and controlled movements. Avoid jerky motions or using momentum, which places sudden stress on tendons. Approach movements involving excessive wrist extension or forceful supination and pronation under load, like certain bicep curls or tricep extensions, with caution or temporarily avoid them. Incorporate warm-up routines before lifting and gentle cool-downs afterward to prepare tendons and muscles for activity and aid recovery.
Supportive Exercises for Recovery
Beyond modifying lifting techniques, incorporating specific exercises can support recovery and strengthen the forearm muscles. Gentle forearm stretches, including wrist flexor and extensor stretches, can improve flexibility and reduce tension. For example, extending your arm with the palm down and gently pulling your fingers back towards your body can stretch the wrist extensors.
Eccentric wrist exercises, which focus on the controlled lengthening of the muscle under tension, are particularly beneficial for tendon health. An example includes holding a light weight with your palm down, using your other hand to lift it into wrist extension, and then slowly lowering the weight with the affected hand only. Isometric exercises, where muscles contract without changing length, can help reduce pain and build strength without joint movement. This can involve gently gripping a rolled towel or performing static wrist extensions against resistance.
Additionally, exercises that improve shoulder and scapular stability can contribute to overall upper body biomechanics, potentially reducing strain on the elbow. Starting these supportive exercises with very light or no resistance and progressing slowly is important to ensure they are performed pain-free. While these exercises aid recovery, they should be performed as supportive measures and not as a replacement for professional medical advice or as a standalone cure.
When to Seek Professional Guidance and Prevention
While self-management strategies can be effective, there are instances when consulting a healthcare professional becomes necessary. If elbow pain persists, worsens despite modifications, or interferes with daily tasks, professional guidance is recommended. Signs such as increasing pain, visible swelling, difficulty moving the elbow, or experiencing numbness or tingling in the arm or fingers warrant immediate medical attention. A doctor or physical therapist can provide an accurate diagnosis and a tailored treatment plan.
Preventing the recurrence of tennis elbow involves maintaining overall strength and being mindful of body mechanics in daily activities and during exercise. Ensuring proper form during lifting, avoiding excessive weight, and gradually increasing training intensity are important preventive measures. Regular warm-ups and cool-downs, along with incorporating exercises that strengthen both flexor and extensor muscles in the forearm, can help maintain elbow health.