Weightlifter’s elbow describes tendinopathy occurring around the elbow joint, often stemming from repetitive strain in various lifting movements. This common condition challenges weight trainers, causing discomfort and hindering progress. This article provides practical strategies for addressing and preventing this issue, helping you return to activities with reduced pain.
Recognizing Weightlifter’s Elbow
Weightlifter’s elbow typically manifests as either medial epicondylitis or lateral epicondylitis, also known as golfer’s elbow and tennis elbow. Medial epicondylitis presents as pain and tenderness on the inside of the elbow, often extending along the forearm flexor muscles. This discomfort frequently intensifies during movements like bicep curls or pressing exercises.
Lateral epicondylitis, conversely, involves pain on the outside of the elbow, radiating into the forearm extensor muscles. Activities such as wrist extension, forearm pronation, or gripping movements, like during rows or overhead presses, can exacerbate this pain. Both conditions often exhibit weakness in grip strength, and symptoms typically worsen with continued activity, though finding some relief with rest.
Immediate Steps for Relief
When experiencing acute elbow pain, temporarily stopping or significantly modifying aggravating activities is a priority. This “active rest” involves avoiding painful movements while still engaging in general physical activity that does not stress the affected area. Applying ice packs to the tender area for 15 to 20 minutes, several times a day, can help reduce localized pain and inflammation.
Over-the-counter anti-inflammatory medications, such as ibuprofen, can offer temporary pain relief. While these medications manage symptoms, they do not address the underlying cause of the tendinopathy. The use of elbow straps or compression sleeves can provide some support and pain relief during modified activities, but reliance on these devices should be temporary and not a substitute for proper rehabilitation.
Active Recovery and Rehabilitation
Initiating gentle stretches for the wrist flexors and extensors is an important step in active recovery. To stretch wrist extensors, extend your arm forward with the palm down, then use your other hand to gently pull your fingers towards your body. For wrist flexors, extend your arm with the palm up and pull your fingers down towards your body.
Incorporating specific strengthening exercises, particularly eccentric movements, helps in tendon remodeling and strengthening. Eccentric wrist curls, performed by slowly lowering a light weight after a concentric lift, can be beneficial for both medial and lateral epicondylitis. Starting with very light resistance and gradually increasing it as pain allows is important to avoid re-aggravation. Isometric exercises, such as pressing your hand against a wall for a sustained hold, also help build strength without excessive tendon movement.
Self-massage techniques applied to the forearm muscles can help release tension and improve blood flow to the affected area. If pain persists, worsens, or significantly impacts daily activities, seek professional guidance from a doctor, physical therapist, or sports medicine specialist. These professionals can offer tailored rehabilitation plans and may discuss advanced treatments like dry needling or, in select cases, platelet-rich plasma (PRP) therapy.
Preventing Recurrence
Implementing proper form and technique during weightlifting is fundamental to preventing the recurrence of elbow tendinopathy. Regularly reviewing and correcting your lifting mechanics, especially for exercises like bicep curls, triceps extensions, rows, and bench presses, can significantly reduce undue stress on the elbow tendons. Video recording your lifts can provide valuable insight into technique flaws.
Gradual progression in training volume and intensity is another important preventative measure. Avoid sudden increases in weight or repetitions, as overloading the tendons too quickly can lead to irritation and injury. Instead, incrementally increase resistance over time, allowing your tendons to adapt and strengthen.
A comprehensive warm-up routine targeting the elbows and forearms before lifting prepares the tissues for exertion. This can include light cardio followed by dynamic stretches and specific movements like arm circles or light resistance band work. Incorporating exercises that build overall grip strength and forearm conditioning, such as farmer’s carries or plate pinches, further enhances resilience in the affected musculature. Paying close attention to early signs of discomfort and adjusting your training accordingly allows for timely intervention before minor irritation escalates into a more significant issue.