Lifters elbow, medically known as medial epicondylitis, is an overuse injury common in weightlifting and activities with repetitive arm, wrist, and hand motions. This article outlines practical steps for managing the condition, aiding recovery, and preventing recurrence.
Understanding Lifters Elbow
Lifters elbow, or medial epicondylitis, involves inflammation and degeneration of tendons attaching to the medial epicondyle, a bony prominence on the inner elbow. These tendons control wrist flexion and forearm pronation. Symptoms include pain and tenderness on the inner elbow, which can radiate down the forearm towards the wrist.
Individuals also experience weakness in grip strength and increased pain when flexing the wrist, turning the palm downwards, or lifting objects. Improper lifting form, like excessive grip pressure during bicep curls, pull-ups, or rows, can overstress these forearm flexor tendons. Repetitive motions and rapid increases in lifting intensity or volume without adequate preparation also contribute to this condition.
Initial Steps for Relief
When symptoms emerge, alleviate pain and prevent further irritation. Implementing the RICE protocol—Rest, Ice, Compression, and Elevation—provides immediate relief. Resting the affected arm means temporarily ceasing or significantly reducing aggravating activities, allowing inflamed tendons to heal. Apply ice packs to the inner elbow for 15-20 minutes several times daily to reduce inflammation and pain.
Compression with an elastic bandage or elbow sleeve provides support and minimizes swelling. Elevating the arm above heart level assists in reducing fluid accumulation. Over-the-counter pain relievers, such as NSAIDs like ibuprofen or naproxen, may help manage pain and inflammation short-term. Modifying activities, even temporarily stopping specific exercises, is important to respect the body’s signals of discomfort.
Targeted Exercises for Recovery
Once initial pain subsides, a progressive exercise regimen supports healing and strengthens the affected area. Gentle stretching of the wrist flexors helps restore flexibility; do this by extending the arm straight out with the palm up, then gently pulling the fingers down towards the body until a stretch is felt in the forearm. Forearm pronation and supination stretches, involving rotating the palm up and down, also aid regaining range of motion.
Strengthening exercises begin with very light resistance and gradually increase as tolerated. Wrist curls, with a light dumbbell or resistance band, target forearm flexor muscles, strengthening the tendons involved in lifters elbow. Reverse wrist curls, palm down, work opposing extensor muscles, promoting muscular balance. Eccentric exercises, focusing on the lengthening phase of muscle contraction, benefit tendon health; for instance, slowly lower a dumbbell during a wrist curl. Performing these exercises with proper form and controlled movements is essential to avoid re-injury and ensure effective rehabilitation.
Preventing Recurrence
Preventing lifters elbow recurrence requires sustainable practices in weightlifting and daily activities. Focusing on proper lifting technique helps distribute stress more evenly across muscle groups, reducing excessive strain on forearm tendons. Ensuring appropriate grip strength, avoiding over-gripping during exercises, and using an open-hand grip when suitable, alleviates pressure on the medial epicondyle.
Implementing progressive overload principles, gradually increasing weight or volume, prevents sudden and overwhelming stress on tendons. Thorough warm-ups before exercise sessions, incorporating dynamic stretches and light cardiovascular activity, prepare muscles and tendons for exertion. Cool-downs with static stretches after workouts aid recovery and maintain flexibility. Incorporating antagonist muscle training, such as strengthening forearm extensors, helps balance muscle development around the elbow, offering support and stability.
When to Consult a Professional
While many cases of lifters elbow improve with self-care and activity modification, professional medical evaluation may be necessary in some situations. If pain persists despite several weeks of rest, ice, and over-the-counter pain relievers, seek medical advice. Worsening symptoms, such as increasing pain, significant swelling around the elbow, or numbness or tingling radiating into the hand, warrant attention.
An inability to perform daily activities or a noticeable decline in arm function also indicates a need for assessment. A healthcare provider, like a physical therapist or sports medicine physician, can diagnose and recommend targeted interventions. These may include specific physical therapy exercises, corticosteroid injections for inflammation, or, in rare cases, surgery to repair damaged tendons.