Elbow pain after lifting is common among individuals who engage in strength training. Discomfort can range from a dull ache to a sharp, limiting sensation. Understanding its causes helps manage current discomfort and prevent future issues. This article clarifies potential reasons for inside elbow pain after lifting.
Common Causes of Inside Elbow Pain
Medial epicondylitis, often called golfer’s elbow, is a primary reason for inside elbow pain after lifting. This condition involves irritation or degeneration of tendons connecting forearm muscles to the bony medial epicondyle. It typically develops from repetitive stress and overuse of wrist flexor and forearm pronator muscles, common in many lifting exercises, and can be exacerbated by improper lifting technique, such as curling the wrists during bicep exercises.
Forearm flexor muscle strain is another common cause of inside elbow pain after lifting. These muscles, such as the flexor carpi radialis and pronator teres, originate near the medial epicondyle. Overloading these muscles, especially with sudden heavy lifts or improper lifting technique, can lead to tears in the muscle fibers or their tendons. This damage results in localized pain and tenderness in the affected area, and can occur from repetitive stressful motions or sudden excessive overloading.
The ulnar nerve, passing through the cubital tunnel inside the elbow, can also cause pain. Compression or irritation of this nerve, known as ulnar nerve entrapment or cubital tunnel syndrome, can manifest as pain on the inside of the elbow. Certain lifting movements that involve prolonged elbow flexion or direct pressure on the nerve, such as bench presses or curls, can exacerbate this condition, leading to discomfort that may extend beyond the elbow.
Recognizing Symptoms and When to Seek Medical Advice
Pain on the inside of the elbow often presents with specific characteristics. Individuals may experience tenderness to the touch on the medial epicondyle, and the pain might worsen with gripping activities or when flexing the wrist against resistance. Elbow stiffness, particularly in the morning, can also be a common symptom. The pain may also radiate along the palm side of the forearm, from the elbow to the wrist.
Symptoms that suggest potential nerve involvement, such as ulnar nerve entrapment, include numbness or tingling sensations that extend into the ring and pinky fingers. Weakness in the hand might also be present. These sensations can be intermittent or persistent, often exacerbated by activities that put pressure on the elbow or involve prolonged elbow bending.
Certain signs should prompt immediate medical consultation. These include severe pain, significant swelling, or visible deformity around the elbow joint. If there is an inability to move the arm through its full range of motion, or if numbness and tingling persist and worsen, professional medical advice is warranted. Pain that does not improve with rest or self-care measures after several weeks should also be evaluated by a healthcare provider.
Strategies for Relief and Prevention
For immediate relief of acute inside elbow pain after lifting, following the RICE principles can be beneficial. Rest involves avoiding activities that aggravate the pain, giving the affected tissues time to heal. Applying ice packs to the painful area for 15-20 minutes several times a day can help reduce inflammation and discomfort.
Modifying lifting activities is a significant step in both relief and prevention. Reviewing and correcting lifting form to ensure proper biomechanics can reduce undue stress on the elbow tendons and muscles. Temporarily reducing the weight lifted or avoiding specific exercises that trigger the pain allows the irritated tissues to recover. Incorporating a thorough warm-up routine before lifting and a gentle cool-down afterward can also prepare the muscles and tendons for activity and aid recovery.
Once the initial acute pain subsides, gentle stretching and strengthening exercises for the forearm muscles can support recovery and build resilience. This might include light stretches for the wrist flexors and extensors, performed slowly and without pushing into pain. Gradual, progressive strengthening exercises, such as using light weights for wrist curls, can help restore muscle balance and tendon strength.
Considering ergonomics and equipment can also play a role in prevention. Ensuring that barbells and dumbbells have an appropriate grip size can prevent excessive gripping force. Using proper lifting gloves or wraps, if necessary, can enhance grip and reduce direct stress on the elbow joint. These adjustments minimize repetitive strain on the elbow during lifting.