How to Fix Elbow Pain When Squatting |
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- Опубликовано: 22 сен 2017
- In this episode, Dr. Aaron Horschig discusses the common problem of elbow pain when back squatting. This issue commonly presents due to poor technique, mobility restrictions in the upper body, and poor shoulder external rotation strength. Learn how each of these factors can contribute to the development of elbow pain and how to fix it today!
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Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. He works with such athletes as international soccer players, MLB and NFL athletes, national-level Olympic weightlifters, and youth athletes.
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Heavy Low bar squatting is causing me some pain on the outer side of the elbow, including my tricep. This pain restrict me from going really heavy on bench because on the negative part of the movement, my left arm (the one with the pain) just die on me. High Bar squatting and even front squatting don't cause this on me.
Kristopher Pérez did you ever fix this? I have the same problem
@@Joezy11 wondering this too. im in the same place
I’m at the same place right now, any solutions?
@@handsumengineer3651 update. I stopped bicep training and skull crushers, kept pushing exercises at rpe6. The pain is 90% gone.
I love the longer episodes that really go over injuries or conditions in detail. I like to know the "why" something hurts and where it originally comes from as opposed to just being given corrective techniques to do .
I'm so glad! That's exactly what I aimed to do with these longer episodes - thanks so much for letting me know you're enjoying them!
Holy shit. Just this last week I started to feel pain in my left ellbow from squatting. Great Timing of the Video.
thanks
Great timing! Glad to help - thanks for checkin out todays video!
Your shows are awesome I learn something new every time I watch these videos you've solved 100% of my problems. 10/10
Thank you so much Jesse!
your gestures are amazing. I should practice more when I have a presentation.
Loving the show Dr. Horschig!!
Thank you!
Can't describe how much this channel has helped me. Gold content!
Thank you for your content Dr. Horschig. I’ve not had pain in this particular area, but I’ll be checking these points to make sure it doesn’t happen in the future.
You're very welcome Matt. I'm glad you liked the video - thanks for checking it out!
I love your videos especially you provide thorough information towards all the subject areas requested. Extremely beneficial towards helping my clients out. Thank you so much
Really enjoying the long form AskSquatU shows, thanks for al your hard work💪
I really appreciate the feedback Arthur! thanks for watching!
Longer episodes are great. Thank you sir.
I really appreciate it Logan! Thanks for watching!
Ahhh perfect timing for recommendation. Elbow pain was fkin up my mental focus for the whole gym sesh.
Great advice.You're saving our joints,thank you!
Thank you!
I'll try this right now and keep you posted
Sounds good!
Subscribed. Found you on Instagram and was looking for this solution in particular. Now, off to Amazon to get the book. Thanks a bunch.
Think I finally found the cause and solution to my bad elbow pain while low bar squatting, I'm gonna do this everyday and if it works I swear I'm gonna make you a statue!
@Insert name here Yes it works for sure. I did a lot of shoulder and thoracic spine mobility, not just the exercises showed in this video. While I was achieving the mobility needed for low bar squat I used to keep the elbows narrower with more banded wrist, so the back is more tight and the bar has a more solid surface to lay on, btw this can be just a temporary solution cause it will place more stress on your wrists. Try it and let me know
That applies to low bar squatting as well? I have a lot of pain on my wrists and elbows when low bar squatting
same, lmk if you found anything to help you out
@@Cesar-kw9ce i tried some things and nothing helped 😔. I had to switch back to high bar squats and then covid19 happened and i havent seen a barbell since
After 20 years of low bar squatting just now started to hurt on where elbow meets forearm. It's a pain in the but
Mike P same for me but it’s because of an injury and now when i get up to around 225 it starts to hurt to the point where i have to stop working out, super annoying
Great video as always
Thank you Ahmad!
Hey, Love your videos and tips. ❤️ Yan
how to increase intra abdominal pressure in squats back/front without wearing a belt, I have a problem coming out of the hole and right about at sticking point my back sometimes go into flexion and I lose abdominal stability
Great question! I'll get to that soon!
Thank you for the video, and especially for explaining the wall angel screen so well. Any thoughts on the Tyler Twist for elbow pain?
Thank you David. And I'm personally not a huge fan of that exercise. I think strengthening the muscles of the forearm definitely have their place in the treatment of elbow pain but that exercise only concentrates on the muscles of the forearm. The large majority of elbow pain that I see is often due to a problem much further up the chain - usually at the shoulder joint complex like I showed in todays video. Now, for some people I have definitely done some eccentric strengthening for the forearm muscles that cross the elbow joint (similar to the Tyler twist) so it can have its place like I said.
Great info super helpful
You're very welcome! Thanks so much for checking out the show!
Do you think these would work for what seems like triceps tendonitis? I always flares up in the heavy loaded low bar position
Very possible - now to work specifically on the triceps we could in rehab do a few specific exercises for that aggravated tendon but working to fix the cause of the problem would definitely be a first step.
Hey Doc... awesome video as always ;)... I would like to ask how long does it take to improve hip internal rotation using the stretch you showed in the previous videos?
Great question Antonio! It really will be person to person. I'd say on average most people should start seeing noticeable changes within 1-3 weeks. I'd make sure you do this everyday if its something you have a problem with.
Excellent - thank you
Hey doc can you please make a video on *how to squat if you have externally rotated tibias/tibial torsion?*
I have it and it severely limits my ankle dorsiflexion, making squating with feet straight ahead impossible. In fact I need to turn my feet like almost fully sideways to keep my heels on the ground. Your help would be greatly appreciated
I'll see what I can put together! Thanks for the suggestion
I have the same issue and would love to see a video on it!
Hello Dr. Horschig! I love your content! I've been having some elbow pain recently, but on the lateral side of my elbow rather than the medial side. I think the pain is coming from the radial collateral ligament, but I'm not entirely sure of this. Do you have any tips for fixing this kind of pain? I would sincerely appreciate it!
I'll be sure to do a video on this soon. When does the pain present?
That would be lovely! Thank you so much! The pain is worst at the beginning of my squat session, right as I am setting up and right after I have finished a set. When I'm flexing my elbow to start my squat is when the pain really sets in, and when I rack the bar the pain comes back. Outside of the gym, it hurts when I flex my elbow to its max ROM. Interestingly, this particular pain does not occur when I bench or do pushups. I squat high bar, if that's any useful information.
After years of squatting finally caught up to me I am smaller more flexible so I liw bar squat and my hands in close. Maybe I will widen my grip a tad see if that helps
very informative video :) I would like to see how to front squat, thank you. :)
Thank you!
THANK YOU!!
This is something that nobody ever wants to admit because it's so weird, but it's probably very common.
It is a weird injury I agree!
Do you think this could be related to wrist stiffness? I broke my wrist some years ago and I suspect that's the start of my lack of mobility in my general upper body. What are your thoughts?
In the presence of previous injury, it could definitely be a factor. I'll be sure to do a video eventually on wrist mobility as well.
Hi,fantastic site/channel,discovered it today.I have a question :im going from years with a pain in bicep area in descending phase of bench press/dips.i was thinking it could be low bar squat with poor external rotation of shoulder,but I havent pain during squat itself.Is it possible that low bar squat with poor e.r. of shoulder causing elbow/bicep pain but perceived only in bench/dip ?
i tore my right pectoral muscle 10 years ago i got physio therapy but not a operation ... started squatting for a month and recently i notice pain in my right forearm is there any solution to this ? but when i do bench press it doesn't hurt which is confusing ... please help :)
Is this pretty much the same reason someone would get shoulder pain during a low bar squat? I get shoulder pain in the arm I fail the wall angel screening but pec and lat stretches don't seem to help get me a passing wall angel. I tried searching but didn't see you had a video addressing shoulder pain.
Great question - thoracic mobility can also be another factor to address. I'll be sure to do a video eventually on helping out with that problem you describe soon!
Squat University thank you, forgot to mention, really enjoy these long form videos too!
I really appreciate it!
what is my problem if in the wall test only my left wrist dont reach the wall?
That would mean you've got some differences side to side in mobility probably
Anyone know what the track at the opening called? Artist and song please
Its a mixture of 2 songs by JookTheFirst. You can find him and his music on sound-cloud.
Squat University Thank you, keep up the great content!!
You're welcome! Thank you for the support!
Already do all this and I have elbow pain. Fuck me 😂
Slight? SLIGHT?? I literally become a cripple from squatting.
thats obvious, this guys always says that fix everytihng but dont fix shit
Didn't help at all, does this guy even lift?
Sorry these tips didn't help. Here's an updated blog I made with more content on how to fix elbow pain which should help more: squatuniversity.com/2019/04/05/the-lifters-guide-to-elbow-pain/
Have some respect
is he a high bar elitist or something cause i dont see any demonstration on correct elbow positioning during a low bar squat
The elbow position would be the same on a low bar squat with the obvious change that the bar is positioned a few inches lower on the back.