Inner elbow pain during lifting is common, often felt on the inner side of the elbow and extending into the forearm. It stems from repetitive wrist or arm motions, including those performed during lifting. Pain can impact daily activities and exercise routines.
Common Conditions Causing Inner Elbow Pain
Medial epicondylitis, or Golfer’s Elbow, is a frequent cause of inner elbow pain during lifting. This condition involves inflammation or degeneration of tendons attaching forearm muscles to the medial epicondyle, a bony prominence on the inner elbow. Repetitive stress on these flexor and pronator muscles, responsible for gripping and forearm rotation, can lead to tiny tears and irritation in the tendons. Improper lifting techniques, such as excessive wrist curling during bicep exercises or gripping weights too tightly, strain these tendons, contributing to Golfer’s Elbow.
Ulnar nerve entrapment, or cubital tunnel syndrome, can also cause inner elbow pain. This occurs when the ulnar nerve, traveling along the inside of the elbow, becomes compressed or irritated. Symptoms often include numbness, tingling, or weakness in the ring and pinky fingers, along with pain in the inner elbow that can radiate up the arm. Nerve compression can be exacerbated by positions or movements that put pressure on the nerve at the elbow.
Forearm muscle strains are another source of inner elbow pain. Overuse or sudden, forceful movements during lifting can lead to microscopic tears in the forearm muscles, particularly those on the inner side that control wrist and finger flexion. These strains manifest as localized pain and tenderness in the inner elbow and forearm, often worsening with continued activity or gripping. Injuries occur when the load placed on muscles exceeds their capacity, especially after inactivity or sudden increases in training intensity.
Immediate Steps for Relief
When inner elbow pain arises, immediate steps can help alleviate discomfort and prevent further irritation. Resting the affected arm and temporarily avoiding activities that worsen pain is recommended. This allows irritated tendons and muscles time to heal without additional strain.
Applying ice to the inner elbow can help reduce pain and inflammation. Apply ice packs for 15-20 minutes, several times daily, especially after activity, ensuring a thin towel protects the skin. Over-the-counter pain relievers, such as NSAIDs like ibuprofen or naproxen, can also help manage pain and reduce inflammation.
Gentle stretching exercises for forearm flexors improve flexibility and relieve tension in the tendons. An effective stretch involves extending the arm straight, palm facing away, and gently pulling fingers back towards the body until a stretch is felt in the inner forearm. Activity modification, such as adjusting lifting techniques or reducing weight, helps temporarily manage symptoms.
When to Seek Medical Attention
While many cases of inner elbow pain improve with home care, certain indicators suggest it is time to consult a healthcare professional. Seek medical attention if pain persists for more than a few weeks despite consistent home treatments, or if it worsens. Pain occurring even at rest warrants evaluation.
Other concerning symptoms include severe swelling, redness, or bruising around the elbow joint, which might indicate a more serious injury. If noticeable deformity of the elbow or a suspected bone fracture occurs, immediate medical help is necessary. Numbness or tingling in the fingers, especially the ring and pinky fingers, or weakness in the hand or wrist, could signal nerve involvement and warrant prompt assessment.
Professional Treatment Approaches
When home remedies are insufficient, professional treatment approaches can provide more targeted relief and promote healing. Physical therapy is often a central component, involving specific exercises to strengthen and stretch forearm muscles. Therapists guide patients through progressive loading exercises that build endurance and resistance to repetitive stress, crucial for tendon recovery. Modalities such as ultrasound might be used to break up scar tissue and increase blood flow to injured tendons.
Bracing or splinting can provide support and reduce strain on affected tendons. A counterforce brace, worn just below the elbow, applies compression to forearm muscles, lessening force transmitted to irritated tendons. These braces can be worn during activities that stress the arm to provide temporary relief and support.
Injection therapies are sometimes considered for persistent pain. Corticosteroid injections can reduce inflammation, though their long-term effectiveness for Golfer’s Elbow is debated. Platelet-Rich Plasma (PRP) injections, involving a concentrated amount of the patient’s own platelets, are a newer treatment aimed at promoting healing, though more research is ongoing. Surgery is rarely required but may be an option for severe, chronic cases that do not respond to conservative treatments after six to twelve months. Surgical procedures typically involve removing damaged tendon tissue to alleviate pain and restore function.
Preventing Future Inner Elbow Pain
Preventing inner elbow pain recurrence, particularly for individuals who lift, involves adopting proactive strategies. Proper lifting technique is paramount; maintaining a neutral wrist position and engaging larger muscle groups reduces strain on elbow tendons. Avoiding excessive weight and ensuring it is appropriate for one’s strength level minimizes overload.
Incorporating a thorough warm-up routine before activity prepares muscles and joints for the demands of lifting. Dynamic stretches, such as gentle arm circles and wrist flexor/extensor stretches, increase blood flow and improve flexibility. Regular stretching of forearm muscles, both before and after workouts, helps maintain mobility and prevents tightness that can contribute to tendon strain.
Gradual progression of workout intensity and weight allows the body to adapt and strengthen over time, preventing sudden overload injuries. Vary exercises and avoid repeating the exact same arm-stressing routines at every workout to distribute stress more evenly across different muscle groups. Listening to the body and taking rest days when needed is important to allow for adequate recovery and to prevent overuse injuries.