Elbow pain isn’t usually serious, but it can be very frustrating since you use your elbow every day.
Overuse and sports injuries are the most likely culprits for elbow pain.
Elbow pain can involve arm muscles, elbow ligaments, tendons, bones in the arm, and bursa sacs.
There are two major kinds of elbow pain.
Golfer’s Elbow: This is medial epicondylitis. It is a condition that causes pain in your forearm’s tendons, which attach to the bony side on the inside of your elbow. The pain can be felt all the way to your forearm and wrist.
Tennis Elbow: This is lateral epicondylitis. This affects the tendons on the muscles attached to the bony bump on the outside of your elbow.
Inner elbow pain is characterized by swelling, dull or sharp pain during and/or after your workout, redness, difficulty moving your elbow.
The inner elbow is probably sore or inflamed. You may have to take a break from vigorous workouts to let your elbow rest.
A proper diagnosis is required to determine if the inner elbow pain is chronic or acute. If the pain persists even after using remedies, it’s best to get an x-ray or see a doctor to get an accurate diagnosis.
This article will show you different things you can do to fix inner elbow pain from lifting weights.
Here are 10 ways:
10 WAYS TO FIX INNER ELBOW PAIN FROM LIFTING WEIGHTS
1. GET A MASSAGE
The pain in your elbow can be because of a muscle imbalance or soft tissue resistance.
If you lack proper tissue strength, you can struggle to rotate your shoulder. When you turn your hands away from your body, you can feel pain in your arm.
You can live with this pain until you have to carry something over your head.
Your best bet is to get a massage from a licensed professional or use daily self-myofascial release (foam rolling) on your upper back, pecs, biceps, and lats. The better movement you have in your upper body, the better your elbows will feel.
2. STRETCH YOUR ELBOW
This helps the mobility of your upper extremities.
If your elbows and other joints in the arm are tight, you risk exacerbating an injury. In addition to foam rolling, you should stretch your arm to increase the quality of the tissue.
Extend your elbow and wrist and use your opposite arm to pull them into greater extension.
This makes your elbow and wrist flexors stretch.
When you do the stretch, hold the position for a few moments. Do the stretch a few times a day, then make sure to ice it.
3. LIMIT ARM ISOLATION EXERCISES
Stop doing single-joint exercises such as bicep curls, tricep kickbacks, and shoulder flies.
If you work the elbow joint in isolation, the inner elbow pain from lifting weights will keep flaring up.
Opt for full-body workouts. This will make sure your elbows are stabilized by more muscles than just your triceps and biceps.
This will also help you not have to interrupt your training.
4. STRENGTH THERAPY
This is used to treat degeneration of the elbow tendon collagen. Constant weight lifting can lead to it.
Strength therapy is a series of exercises used to heal degenerative elbow strength. This will help you regain full arm strength and mobility.
5. USE THE R.I.C.E METHOD
If you experience a burning sensation, redness, or elbow pain when straightening your arm, you can try the R.I.C.E method. This refers to the Rest, Ice, Compression, Elevate method.
Applying ice to the elbow will reduce inflammation and even heal.
Apply the ice pack to the elbow as soon as possible after working out. For the first three days, ice the elbow 10 to 20 minutes, four to eight times a day.
Do not apply ice directly on the skin. Wrap ice in a pack or towel. This can help you feel better two to three days after.
It is important to note that the R.I.C.E method only helps relieve symptoms. If it’s chronic, the pain can resume when you’re lifting.
6. FOOD SUPPLEMENTS
Omega 3 supplements can help reduce inflammation in the elbow. Joint supplements can help provide short term relief for inner elbow pain from lifting weights.
They help with the reduction of swelling and the formation of scar tissue in your elbows.
You can also add fish, walnuts, flax seeds, and chia seeds to your diet. Sprinkling flax or chia in your breakfast salad, cereal, oatmeal, etc., can help you get your omega 3s if you can’t eat fish.
7. ANTI-INFLAMMATORY PAINKILLERS
Nonsteroidal inflammatory drugs are another popular option to fix inner elbow pain from lifting weights. They include drugs like paracetamol, aspirin, ibuprofen.
They temporarily reduce elbow joint pain. Once the effects of the drug wear off, it will resume if you’re suffering from chronic pain.
There are also medicated patches that you can wear. They contain NSAIDs and are applied directly to your elbow. You can wear them during or after your workout.
However, it’s important not to develop an over-reliance on NSAIDs because research shows prolonged use of them can lead to gastrointestinal side effects and kidney disease.
8. CORTISONE SHOTS
A cortisone shot is a steroid medication injected into the problem area. In this case, it is your elbow.
The steroid provides relief by temporarily suppressing pain in the joint. The relief from a steroid shot lasts six weeks to six months.
Repeated use of cortisone shots can lead to long-term effects like damaged cartilage, joint infection, and nerve damage.
9. PAIN RELIEF OILS, GELS OR CREAMS
Most pain relief sprays, oils, gels contain anti-inflammatory substances such as MSM. This is a compound that is used to relieve symptoms and boost immunity.
It is applicable for elbow pain that is less than three months old.
Pain gels or creams can also be used as a lubricant to massage the forearm and triceps after working out.
10. STRAPS, SLEEVES AND TAPE
Weightlifters can use elbow joint sleeves, straps, or support braces. They compress the elbow joint and temporarily reduce pain when lifting weights.
If you have chronic elbow pain, elbow sleeves provide temporary relief, and ignoring the problem can cause irreversible joint degeneration.
Sports tape also provides support joints.
SHOULD YOU WORK OUT IF YOUR ELBOW HURTS?
The best thing you can do for your elbow if it hurts is to avoid heavy lifting and exercises that involve gripping. Anything that increases the amount of pain you are experiencing could be making your injury worse.
One thing to note is that your form while lifting weights can lead to injury. One way you can prevent injury once you treat your elbow pain is to make sure your grip is perfect. Always make sure you don’t bend your wrists when lifting weights.
Perform exercises that maintain the strength of your forearms. Ice your elbow after intense activity and always rest your arm if you feel pain while bending or straightening your arm.
Elbow pain when lifting can make you lose motivation for training. Therefore, it’s best to make sure you have it treated and follow the steps outlined if you are experiencing any inner elbow pain from lifting weights.
Most of the solutions offered above treat the symptoms of inner elbow pain from lifting weights.
Ensure you see a doctor if you feel discomfort, inner elbow pain after bicep curls, inner elbow pain after a workout, or pain inside the elbow when straightening the arm.
A doctor can determine which muscles are overused if you experience prolonged pinching, lifting, or gripping. Once your therapist determines which movements are causing you extra pain, you can change how you perform different activities to decrease symptoms.
Always be gentle with yourself when you feel sharp pain. Avoid overstretching after an injury.
If your symptoms don’t improve after a year, your doctor may suggest surgery. According to the American Academy of Orthopedic Surgeons, 80-90% of tennis elbow conditions are successfully treated by surgery.[related_posts_by_tax posts_per_page="4"]