Elbow Pain while working out is the body’s most natural response to something wrong that is happening to your muscles and indicates some irregularities happening internally.
Pain is the body’s natural response to notify you to take action against something that should not be happening. So if you are someone who is into fitness and works out regularly with weights and other heavy equipment, it is time to reassess your routine. It is recommended to opt for physiotherapy for elbow pain in some cases, as your physiotherapist assesses your current movement patterns and routine.
By singling out incorrect movement, postural correction, and including strengthening exercises, physiotherapy for elbow pain, apart from other therapeutic exercises could be a viable solution to elbow pain while working out.
What are the Causes Behind Elbow Pain From Workout?
- The usual suspect behind any kind of elbow pain related to workouts and sports is a case of Tennis Elbow. Tennis elbow or Golfer’s elbow, however you want to call it, is actually very similar to injuries.
These are kinds of tendinosis that actually translates to damage in the tendons of your elbow due to overuse or overstretch. However, the name of this disorder can be quite deceiving as this does not happen to just sportspeople.
It is just named this way because of the arm motions involved in these sports. The difference between these two sports is that Tennis Elbow causes outer elbow pain, while Golfer’s elbow causes inner elbow pain.
- Lifting heavy weights with incorrect movement or guidance from a qualified instructor can lead to nerve disturbance as well. Nerve Issues related to elbow pain are similar to the ones associated with carpal tunnel syndrome.
With the nerves present in the elbow, some of them can get squeezed and impinged to create pain and discomfort in the elbow. This is another overuse injury- related to occupation-related or sports-related overuse injuries.
There are 2 kinds of nerve injuries. Cubital Tunnel Syndrome happens when the main nerves in your arm or the ulnar nerve get affected as it runs along the length of your elbow through a tissue called the cubital tunnel.
This causes intense burning sensation, numbness, and pain. Radial Tunnel Syndrome affects the radial nerve which passes through the radial tunnel along the elbow, almost on the outside of it. It also causes burning sensation and numbness in your arms and fingers.
- If you are someone who works out without taking proper rest or stretching after a workout, then you can make your elbow joints vulnerable to wear and tear diseases.
Bursitis is a common consequence of wear and tear injury. So if you are involved in sports that require repetitive motion of your elbows, then you are susceptible to this disease. Just like your cartilage, there is another protective mechanism in your bones, muscles, and tendons.
Bursa is a tiny fluid-filled sac that helps cushion the movements of your bones and joints. They prevent friction and let skin easily slide over the bone. When these get affected, they swell up and cause pain.
- It is very common for people who are into daily workouts or sports to occasionally sprain or tear a muscle. This happens when overstretch or overdo a routine. Sprains are milder forms of an elbow injury. If you push too far, you might have some minor elbow pain while bending.
This usually happens when you overdo it, whether it is lifting a heavy object while working out or more- this is when the muscles get stretched or torn, which is called a strain. When this activity hurts your ligaments- that is called a sprain.
Also Read: What Exercises Are Good for Elbow Pain
Symptoms of Elbow Pain From Workout
Here are some of the signs that you should look for if you have been feeling some pain in your elbow while working out, or post a workout session.
- Unable to perform some exercises or motions because of pain in the elbow.
- Limited range of motion while working out.
- Reduced mobility.
- Pain is sensitive to touch.
- Experiencing pain while lifting weights.
- Experiencing soreness and inflammation after exercise.
- Difficulty using your arm to perform daily tasks.
Treatment for Elbow Pain From Workout
Here are some options that you can try to reduce elbow pain after a workout.
- Physiotherapy for elbow pain is a very relevant option when it comes to resetting elbow injuries and strain from workouts. Your assigned physiotherapist understands your clinical history, revisits past injuries, and understands your lifestyle. On the basis of the current movement and posture assessment, they recommend corrective movement and postures that can help reduce your painful symptoms. Further, they recommend proper techniques and strengthening exercises that are truly long-term solutions to your problem.
- When working out with elbow pain, try to limit your arm-isolation exercises and weight-lifting. Instead, try equipment-free full-body exercises that reduce the load on your elbow.
- Instead of focusing on single-joint workouts that focus on your biceps, triceps, and shoulders, try bodyweight exercises that target your core and upper body. Exercise that push-ups, pull-ups, and rows are great options in case you have been feeling elbow pain.
- Avoid exercises that cause any sort of pain while you perform them, especially the ones that include elbow extensions. You can also reduce the weight that you lift and try performing gentler and slower reps.
- Make sure to always stretch after a work out. You can always use a massage ball to make it more effective by rolling it over the forearm and relieving pain and tension in the surrounding joints and tendons that are present around the elbow.
Head on to Phyt Health, India’s first digital physiotherapy platform offering online physiotherapy services and consultations. With a wealth of knee exercises present on their website, you can include them in your daily life depending on your comfort level. All these exercises are curated by expert physiotherapists at Phyt Health. You can also book your online video consultation on the app, to discuss any issues you might be facing and begin your journey towards recovery!