Inner elbow pain after a workout is a common complaint for many individuals. This discomfort can range from a mild ache to a sharp sensation, often impacting daily movements. Understanding its causes is crucial for effective management and prevention.
Understanding Medial Epicondylitis
Inner elbow pain after working out frequently points to medial epicondylitis, commonly known as “Golfer’s Elbow.” This condition involves irritation or degeneration of the tendons connecting forearm muscles to the medial epicondyle, a bony bump on the inside of the elbow. These affected tendons are primarily wrist flexors and forearm pronators. Repeated stress on these tendons can cause tiny tears, leading to pain and inflammation.
Medial epicondylitis often stems from repetitive activities involving forceful wrist and finger motions, such as bending, grasping, or twisting. Weightlifting exercises are a frequent contributor, especially movements like biceps curls, rows, and pull-ups, particularly with improper technique or excessive weight. Curling wrists during bicep exercises, gripping too tightly, or using too much weight can overload the elbow’s muscles and tendons. Other activities like racquet sports, throwing sports, and occupational tasks such as carpentry or typing can also cause this condition due to repetitive strain.
Symptoms typically include aching pain in the inner elbow that may radiate down the forearm to the wrist, often worsening with wrist flexion and pronation. Individuals may also experience decreased grip strength, elbow stiffness, and occasionally numbness or tingling in the pinky and ring fingers. The pain can develop gradually over weeks or months and may be more noticeable in the morning.
Other Musculoskeletal Causes
While medial epicondylitis is a common culprit, other musculoskeletal issues can also contribute to inner elbow pain after a workout. An acute muscle strain, distinct from chronic tendon issues, involves a sudden tear or overstretching of the forearm flexor muscles. This injury typically results from a single, forceful movement, presenting with immediate pain and localized tenderness.
Stress or injury to the Ulnar Collateral Ligament (UCL), which stabilizes the inner elbow, is another potential cause. UCL injuries are commonly associated with repetitive overhead throwing motions. While less frequent in general gym workouts, intense overhead activities could strain this ligament.
Irritation or compression of the ulnar nerve, which runs behind the inner elbow, can also cause discomfort. Known as cubital tunnel syndrome, this condition often presents with numbness, tingling, or a “falling asleep” sensation in the ring and pinky fingers, alongside inner elbow pain. Symptoms typically worsen when the elbow is bent for prolonged periods.
Immediate Steps for Relief
For immediate relief from inner elbow pain, several self-care measures can be effective. Resting the affected arm is a primary step, avoiding activities that aggravate the pain to allow strained or inflamed tissues to heal. This might involve taking a break from specific exercises or reducing their intensity.
Applying ice to the painful area helps reduce inflammation and discomfort. Ice packs should be applied for 10 to 20 minutes at a time, several times a day, with a thin cloth between the ice and skin. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can temporarily manage pain and inflammation.
Gentle stretching of the forearm flexors and extensors can also be beneficial; stop if pain increases. For flexors, extend the affected arm palm up, then gently pull fingers and wrist down toward the body. For extensors, extend the arm palm down and gently pull the hand back.
Seek medical attention if pain is severe, persistent despite self-care, or accompanied by numbness, tingling, inability to move the elbow, or visible deformity. Early intervention can prevent more extensive damage.
Preventing Recurrence
Preventing the recurrence of inner elbow pain involves long-term strategies focused on proper biomechanics and progressive training. Maintaining proper form and technique during exercises, especially those involving gripping or forearm flexion, is important. Ensuring correct posture and body mechanics helps distribute pressure evenly and avoids undue strain on the elbow.
Gradual progression in training is important; avoid increasing weight or intensity too quickly. Allowing muscles and tendons to adapt gradually helps prevent sudden overload. A thorough warm-up routine, including dynamic and static stretches, prepares the muscles and improves flexibility.
Strengthening supporting muscles around the forearm, wrist, and shoulder provides better stability and reduces stress on the elbow joint. Exercises like wrist curls, reverse wrist curls, and grip squeezes can strengthen forearm flexors and extensors. Strengthening the rotator cuff muscles also contributes to overall arm stability.
Reviewing equipment, such as checking grip size for tools or sports equipment, can also help. An oversized or soft grip on a golf club, for instance, can reduce compressive forces. Listening to your body and not pushing through pain is an effective preventative measure. Taking breaks at the first sign of discomfort can prevent minor issues from escalating.