Elbow pain during bench pressing is a common issue for many individuals who engage in resistance training. This discomfort can range from a mild ache to sharp, debilitating pain, significantly affecting workout performance and daily activities. Understanding the underlying reasons for this pain is important for effective management and prevention. This article provides insights into why elbow pain occurs, immediate steps for relief, prevention strategies, and when professional medical advice should be sought.
Common Causes of Elbow Pain During Benching
Elbow pain during bench pressing often stems from anatomical and biomechanical factors. One frequent cause is medial epicondylitis, commonly known as golfer’s elbow, involving inflammation or degeneration of tendons on the inside of the elbow. This condition is often exacerbated by a narrow grip during bench pressing, placing increased strain on the forearm flexor tendons. Similarly, lateral epicondylitis, or tennis elbow, affects tendons on the outside of the elbow, often due to muscle tension or improper arm mechanics.
Tendinitis of the triceps or biceps tendons can also contribute to elbow pain. Triceps tendinitis typically causes pain at the back of the elbow and can result from excessive load or poor form, especially with a narrow grip that increases triceps involvement. Biceps tendinitis, affecting the tendon connecting the biceps to the elbow, might arise from an improper bar path or an overly extended elbow position. Overuse injuries are a primary cause of elbow pain, as repetitive loading and excessive weight can lead to inflammation and microtears in the tendons.
Nerve compression, specifically of the ulnar nerve, can also manifest as elbow pain during bench pressing. The ulnar nerve, often referred to as the “funny bone” nerve, can become irritated or compressed when the elbow is repeatedly bent during the bench press, leading to pain, numbness, or tingling in the ring and pinky fingers. Joint irritation, sometimes including conditions like bursitis, can also be a source of discomfort within the elbow joint. Factors such as misalignment of weights or an excessive range of motion can further strain elbow joints and tendons.
Immediate Steps for Relief and Recovery
When elbow pain flares up during or after a bench press session, several immediate steps can help manage discomfort and initiate recovery. The RICE method—Rest, Ice, Compression, and Elevation—is a widely recommended approach for acute soft tissue injuries. Resting the affected elbow by stopping the aggravating exercise prevents further damage and allows tissues to heal. Applying ice to the elbow can help reduce inflammation and numb the pain, typically for 15-20 minutes every few hours during the first 48-72 hours post-injury.
Compression, using a bandage or elastic wrap, can help manage swelling and provide support to the joint, though it should not be so tight as to restrict circulation. Elevating the injured arm above heart level assists in draining excess fluid, further reducing swelling. Over-the-counter pain relievers, such as non-steroidal anti-inflammatory drugs (NSAIDs), can also help manage pain and reduce inflammation.
Activity modification is a short-term strategy, which might involve reducing the load, altering the range of motion, or temporarily avoiding exercises that trigger pain. Gentle stretching or mobility work for the forearm and triceps muscles, if pain-free, can help maintain flexibility and promote blood flow, but it is important to avoid any movements that exacerbate pain. These initial steps aim to alleviate acute symptoms and create a favorable environment for the elbow to recover.
Preventing Future Elbow Pain
Proactive measures and long-term strategies are important for avoiding the recurrence of elbow pain during bench pressing. Proper bench press form is foundational, including appropriate grip width and elbow positioning. A neutral wrist position, where the wrist is neither flexed nor extended, is important to prevent undue strain on forearm tendons. Keeping the elbows tucked at an angle of about 45 degrees relative to the body can help reduce stress on the elbow joint.
A thorough warm-up routine before bench pressing is essential to prepare muscles and joints for activity and increase blood flow. This can involve light resistance band exercises or dynamic movements that mimic the bench press to activate relevant muscle groups. Incorporating accessory exercises that strengthen the triceps, biceps, forearms, and shoulder blade muscles can improve overall upper body stability and support the elbow joint.
Progressive overload should be applied cautiously, gradually increasing weight or volume to avoid overwhelming the elbow tendons. Allowing adequate rest and recovery between training sessions for the same muscle groups is also important, typically at least 24 hours. Incorporating self-myofascial release techniques for the triceps and forearm muscles can help relax tense tissues and prevent injury. Varying bench press exercises, such as using dumbbells or different grip widths, can distribute stress more evenly across muscles and joints, reducing repetitive strain.
When to Seek Professional Guidance
While many instances of elbow pain can be managed with self-care, specific indicators suggest the need for professional medical guidance. If the pain is severe, sudden, or accompanied by an audible snap or cracking sound, seek immediate medical attention. Persistent pain that does not improve after a few days of home care, or pain that occurs even when the arm is not in use, should prompt a visit to a healthcare provider.
Other concerning symptoms include significant swelling, bruising, or redness around the elbow joint that worsens or does not subside. Numbness or tingling in the arm, hand, or fingers, particularly the ring and pinky fingers, could indicate nerve involvement requiring professional assessment. Reduced range of motion, an inability to move the arm, or any visible deformity of the elbow joint are also reasons to consult a doctor or physical therapist. Professional diagnosis is important to identify the underlying cause and ensure appropriate treatment, which may include physical therapy or other interventions.