Nagging Elbow Pain When Working Out? Fix It For Good
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- Опубликовано: 11 июл 2024
- Do you have sharp pain in your elbow when working out? If the pain is on the outside of the elbow, it's often called tennis elbow, and if it's on the inside of the elbow it's commonly referred to as golfers elbow. If you're like me and don't play tennis or golf then we call it lifters elbow
Typically we'll feel pain on the inside of the elbow when doing exercises like biceps curls, or pain on the outside of the elbow when picking up weights or doing bench press.
You don't have to live with nagging elbow pain. Check out some of the easy corrections you can make to your workouts to help fix the pain and help keep it from coming back.
If you've got any kind of joint pain in the gym, while working out, then this is the series for you. Fitness expert James Grage asks his good friend, former bodybuilder and Sports Physician, Dr. Spencer Baron for his best expert advice on what exercises in the gym can cause pain in the elbow what corrections we can make to these exercises to avoid elbow injury, and what we can do to help alleviate the pain.
Dr. Baron, founder of Neuro Sport Elite, recently completed 19 years as the Team Chiropractic Physician for the NFL's Miami Dolphins. He also began his 7 season tenure with Major League Baseball’s, Miami Marlins during their ’97 World Series, as well as, working with National Hockey’s, Florida Panther’s. Additionally, he’s worked with MLB baseball teams like the New York Mets, San Francisco Giants and Colorado Rockies. Dr. Spencer Baron is a Diplomate of the American Chiropractic Board of Sports Physicians (only 375 in the world).
0:00 Elbow Pain When Working Out
0:19 Golfers Elbow, Tennis Elbow & Lifters Elbow
0:55 Causes of Pain on Inside of Elbow & Pain on Outside of Elbow
1:20 Biceps Tendinitis (Long Head of the Biceps Tendo) is the Real Culprit
2:11 Giving the Middle Finger (test)
2:45 Pain on Outside of the Elbow with Bench Press
6:53 Pain on the Inside of the Elbow Doing Curls
9:56 Pain in the Elbow Picking Up Dumbbells
10:23 Best Way to do presses without elbow pain
12:04 Elbow Pain on Preacher Curls or Bar Curls
15:20 Should You Train Forearms?
16:00 Simple Causes and Fixes for Elbow Pain
What a video! Thank you for taking the time to explain all about it.
I learned so much, really really good. Thank you!
So fortunate that you brought this out right now. I'm a novice at home trainer and gradually dumped all but 2 of my barbell movements (preacher curl the worst) for dumbbells. Have learnt through training to let my arms, elbows and grip set their own position and walla very little pain. Also ice packs regardless straight after training just too be sure and a warm water bottle under the joint in the evening to stimulate and encourage better circulation. I actually noticed this problem in 1 elbow when riding my motorcycle (common mode of transport here) first of all and changed the bars for relief but in a country with lots of ups and downs it's better than it was but still an issue. I recommend your channel to anyone with an injury. 👍🙏
I’ve dealt with golfers elbow for years. Thank you for this information
Excellent video, thx!!
Very good info. .....helpful especially for an old guy like me with blown out elbows n arthritis shoulders....thanks
Thank you for posting this. I will alter some of my movements per these recommendations.
Awesome video. Thank you guys
Thank you for this useful video. Good.message
This is one of the best videos regarding Elbow pain, thank you so much. The only thing I would love for you guys to add, is exercises for the healing process.
Best video on elbow pain I have seen.
Really enjoyed this video you guys know what you're talking about you're giving good sound advice thank you very much
Very educational, thank you. I'm 58 now and haven't trained since 2009. I want to get back in shape, but I noticed that I can now get injured easily. In the past, I simply lifted without concern. Some of what you show I did intuitively, but these are a great way to understand why the exercise felt better one way as opposed to another.
Back in the day, I mostly learned how to train by reading Weider Magazine and watching others.
Something I always did was I benched without wrapping my thumb around the bar. I'm thinking that helped. It never felt right to wrap my thumb around.
I never used grips, though. I may have to try grips now that I think it's best to do more reps instead of more weight.
Great channel. Thank you.
Thanks James, this will hopefully make my life easier in the gym. I also get this pain when I do pull ups and lat pull downs. Yes i did push through the pain, got unbareble. I will try to ice it as well. Many thanks!
GREAT VIDEO
That doc/trainer is extremely well spoken. He’s a damn good teacher. Sharp guy.
I agree. He missed his calling. He should have been on TV
Thanks guys, I’ve been suffering from the two types for awhile now
great video i have golfers elbow, i appreciate this video
Thanks James - I’ve been dealing with elbow tendinitis for over a year and your advice to use lifting straps to reduce my grip tension has really improved the symptoms immensely. Really appreciate all your advice over the years!
Hey Marc. Yeah it made a big difference for me as well. When I was younger I used to think that lifting straps were for people with a weak grip but that was just very flawed thinking (and ego). The reality is that it's easy to use and abuse those muscles in our forearm and we have to find ways to give them a break when possible.
I have just learned a lot and what to adjust...Greetings from Malaysia...Thank you
Awesome video. Thank you. I’ve had significant outer elbow pain for some months but I just don’t want to stop working out. Your discussion about excessive and tight gripping really resonated. I’ll be working on that. And your video on shoulder pain is also timely as I work on my rotator cuff issues.
It really does make a difference
These videos with you and the Doc are very informative. They and resistance bands have completely changed my workout and eliminated a lot of pain. Ty James.
Thanks Kevin!
Gracias from Texas! :)
Another great video and thanks for your efforts!
Thank you very much!
Thank you Gentlemen... Very helpful video... 👍
Thanks for sharing this amazing video you are amazing 😻
Thanks for this. Having elbow pain for 6 months
Another great video 👍simply explained & demonstrated !.
Thank you!
Thank you. Great advice. I personally love the Preacher curl machine but it wrecked my inner elbow. To the point I had to take nearly 2 months off. Lifting to heavy is what I'm sure irritated it. Now I use more dumbells, less weight with more reps. The same with the Preacher curl machine. Thanks again. And the grip straps have also, really helped me out.
Totally agree that isolated forearm training isn't necessary, and will even aggravate elbow issues. I had to learn that the hard way (twice).
One other exercise I'd recommend is twisting dumbbell curls. You can do these standing, incline, preacher, or whatever. Start with a slight bend in the elbow and neutral grip (like you're doing a hammer curl), then as you curl you twist the dumbbell in to full supination and squeeze the bicep. Twist back to neutral grip on the way down.
Very good video, thanks for this.
good points especially the preacher curl setup.
Thanks my friend. Yeah, that small detail makes a big difference
thank you so much for this video james you really save me
Happy to help my friend!
These videos are great. I also want to say thanks for your excellent resistance bands videos ...they inspired me to get some and allowed me to make more progress than weights. Also can still train despite shoulder issues.
Great to hear!
Very helpful video, thank you from saudi arabia
I like the metal grips that are reversed, so the cup actually locks in place
Great video thanks! Could you make a video on the proper wear and use of a weight belt?
Great suggestion. We covered some of it in the video that goes up next week (low back pain during squats and deadlift) but we can do a more in depth video in the future
I have both injuries. Dumbbell curls made it worse, doing a reduced range of movement cable curl with a flat bar reduced the irritation but one of the biggest things that helped was to run my elbows and forearms under cold running water for as long as I could stand it, then switching to warm/hot... and repeat. Better than heat and ice bags. Also max strength voltarol, not sure of (US) equivalent.
Great information. What about the point of the elbow? Mine gets sore sometimes.
Graston and accupuncture are helpful.
Wrist straps work great if you put them a tad higher on the wrists and not over the wrist flexion area. They greatly increase the volume and intensity that you can sustain for planche or handstand training where your wrists bear great weight under extreme flexion.
Great video! I have been waiting for an explanation for elbow injuries. Does this information apply to elbow injuries from pullups?
Yes, you can experience the same aggravation from a pull-up (or pulldowns)
Hey man if you keep up this great content…of meeting with real world professionals… your channel will blow up even more… it will have a new resurgence !!! Thanks!!!
Hey my friend. I appreciate it. That's definitely the game plan. Through all the years in the fitness industry I've developed good friendships with some of the foremost authorities on training and nutrition. My goal is to give everyone access to their knowledge and experience.
Very thorough instruction herein... That part with the lifting strap was eye opening because I have gymnast grips that I used the way you demonstrated, and it worked as a strap beautifully. I had chronic carpel tunnel years ago, and debilitating golfer's elbow many times. Ice massage with large cups of ice was the most powerful thing I've ever done for pain, healing, and wellness. Also, after seeing a tip from Jon "Mountain Dog" Meadows, I start my workouts with high rep bicep curls and tricep extensions. I keep the weight relatively light train in the full range of motion like male gymnasts. My elbow issues have gone away this year after battling it for decades. I wish everyone the best. Amazing video!
Glad to see you’re feeling better
Been waiting..❤.Thank you. Can't do hammer curls without pain.😶😥
Yeah that's exercise can be big culprit depending on how you're doing them
I dealt with chronic golfers elbow on/off for 4 years and BPC 157 cleared it right out
James man, you forgot one thing about the shoulder, the AC joint. The acromioclavicular joint.
Nice informative video! Recently I strained my tendons near elbow while doing pullups/rows. Having excessive palm sweating, it is difficult to grip, although I use chalk but avoided grips to build up my grip strength. I will need to use grip until my tendon heals. Can you also cover nutritional side of recovery and quad tendons(knee). I also strained them during atg squats[60-70kg only] and now taking rest from squats for 2 weeks. Although I always warmup but feel something is triggering tendons to strain/overuse.
Next week is low back pain in squats and deadlifts but we'll definitely jump into knee pain after that
Where do elbow sleeves come in or don’t? Never used them, but always wondered if they could be like a belt or wrist strap belts and create diminishing return?
Ulnar nerve compression 💪
If/when I have developed medial epicondylitis, I loosen my ring finger grip on pulling movements. Seems like the ring finger flexor tendon causes the majority of my inflammation.
I have a question for you, what is a good exercise to do when you have a umbilical hernia but can't do crunches or sit ups?
Hm, I wonder if a knee sleeve hinders the movement of parts in the knee.
I have had the inner elbow tendon issue for 18 months now. My understanding is that initially it maybe tendonitis ( inflammation) but it then becomes tendonosis which means it is no longer inflammation but that the tendon is actually degenerating. So the go to golden treatment is slow concentrated wrist curls to strengthen the tendon. Starting light with maybe only 3 kg. After 8 months doing this it is improving at a micro level. Scans have shown it is slowly shrinking. Also for me I use my right arm turning a wrench type tool all day so it would heal quicker if I wasn't doing that. No rude comments please!
Hey Ricky. Several years ago I went through exactly that. I had mild tendinitis pain on the outside of my elbow that I kept pushing through. Mild turned to moderate pain and then eventually got so bad I couldn’t even open the lid on a plastic water bottle. The doctor said it had turned into tendenosis. At that point there was no “training through it”. I did combination of different therapies (ice, massage, cupping, graston, etc) combined with as little activity as possible. For nearly 5 months I had to brush my teeth with my opposite hand. It’s definitely no joke when it gets to that stage, which I why I did this video - trying to help others not make the same mistake(s) I did.
@@JamesGrage thanks for your kind reply. Sometimes I wonder if weight training is actually good for us when so many injuries appear. Moderation and balance and adaptability are the key I think. Being a skinny fat slob has its issues to.😄
Do you still keep in touch with Kerby?
10:04 Plus, "if you're jerking it off the rack" you'll get arrested for indecent exposure lol
I'm 65, retired, and travel full time with a simple pull up / rowing / dip bar set and resistance bands. I've always used the synch wrap just below my elbow(s) when I get the inside / golfer's pain and it has always worked pretty good. They aren't the most comfortable thing to wear though, and they do restrict my range of motion. Would the grips that you showed (or something similar?) work for doing pullups, rowing, etc. on the type of equipment I use?
The straps definitely help for any kind of pulling movements. I also find that they are great for a lot of biceps and triceps exercises. It allows you to relax your grip which not only helps alleviate the stress on those forearm tendons but it also helps with mind/muscle connection by putting all your focus on the muscle you're training, as opposed to being distracted with your grip
What about the tendon that connects the tricep to the bottom or the point area of the elbow? I have pain in that area and doing tricep presses like skull crushers hurt vs cable push downs not as much pain. Is it a tendon strain/pull/tear?
I’m not sure, but I get that too from Skull crushers. I use the cables instead for triceps to avoid that exact problem
I had both at the same time for some months. It occured when helping a friend transporting nearly 1000 bricks into a container and back out again when transported to his home. Was a hell of a pain grabing every single brick once, but doing so twice was killing my tendons in my forearms. Several months that ugly pain...Should have incorporated more breaks. But when the ego takes over and you think like 'nah, lets finish this, hang into it a bit more, keep on' and such. Thats why I don't buy into these fitness influencers that preach to always push yourself as hard as you can. Bullshit to me. Chalange yourself from time to time? Yes! Doing so every single time you train? Can't be healthy. With that said, take your time with every hard work you do. As I heard lately, an elephant gets eaten bit by bit😉
I've had golfers elbow for almost two years. My biggest issue is after pull ups but unfortunately I can't rest my arm for months so I need to get my forearm and grip stronger.
Same pull ups and changing the barrel on a Mag 58 are the most painful things I encounter.
I hv same problem.
While gym exercise shloder chest biceps - My elbow is blok.
My bicep n elbow are pump.
N pain in front sholder.
I cudnt lift wait
I hv not ben doing exercise since 2009
James I had a bad shoulder issue a few years ago but even now when I do overhead press I get a electric shock in my palm
Hey Neale. I'll have to ask the Doc about that one
@@JamesGrage cheers mate ,
For me its the worst with triceps
I have NONSTOP pain in my left elbow top and bottom, and the biceps tendon as well... My doc says "REST" is the cure. My physical therapist says therapy is the cure.... So far, neither has worked.
It's funny how experts never agree right? Makes it hard to know who to listen to.
Here's my personal take - I know that the only time I'll rest is when I'm dead, so that eliminates that option for me. That means I have to find a work around. The first step in that is figuring out what's causing the injury in the first place, which is why I wanted to do this series - to help identify what the pain is, what's causing it and what are some things you can do to correct it.
Are you kidding? This video is great! I sent it to my wife, who is an occupational therapist, and a good gym buddy. These videos are great! I started watching the shoulder pain video, and got called away, but I also shared it with my wife and friend. My wife will share it back, so I'll have both on my phone for easy recall.
I used a glove with a wrist wrap for a couple weeks, due to wrist pain. After a couple weeks, the pain was gone and I stopped using the wrap.
Now that you feel better its still probably not a bad idea to keep using the straps for prevention. Tendinitis in the elbow is way to common in the gym, with all ages. I see guys that are 19 with wraps on their elbows. If you're training hard all the time, the straps give those muscles in your forearm a bit of a break. They're like any other muscle - if you work them hard then they need some downtime to recover
I actually just ordered the Gym Reaper straps you had on the video. Hopefully that helps.... But the wrist hasn't bothered me since (LIke last May).
Maybe so, but supination is one of the main FUNCTIONS of the biceps... so what gives?? and it is in supination that teh bicep is the most involved and the strongest contractions; again, was gives??
This is my #1 problem. Every year I get tennis and golfers elbow in the summer because I am lifting 4 days/week AND using heavy lawn equipment on my rest days. Even squeezing the throttle on a weed whip for 4-5 hours or gripping a hedge trimmer for an hour is going to set off my tendonitis. And then I can't lift heavy again until october. It SUCKS!
And you won't ever find me on a preacher curl machine. No way.
It definitely sucks. I've been there, done that. Make sure to use those straps that I showed in the video. It will help give those muscles/tendons in the forearm a break. I'd even try it with the lawn equipment. It may help.
Took 3 months off of working out. Tennis elbow pain never went away 2 years later. You didn’t address the elbow issue could be coming from shoulder issues
great topic. question james, 41 male, tons of male breast tissue and a huge belly. James I don't get it, i don't drinks/smoke or eat processed food. wtf is going on? i take walks every day, i never eat after 5pm until 9a.m. the next morning so that's 16 hours of fasting. When I eat, i will have my veggie/fruit mix with 1 tbsp of peanut butter and at 5pm i'll eat veggie mix with chicken legs or tuna. This has been going on for 4 years and still can't drop the body fat.
my lifestyle is sedentary as in i work out of home and aside from walks and weight lifting, i don't really run or play basketball anymore because my knees hurt.
Low -T
Hey my friend. It looks like you're doing a lot of things right - not smoking, not eating processed food, not eating late and it seems like your choice of foods isn't bad either. There are a lot of potential variables with weight loss but despite how complicated some experts want to make it out to be - it's still relatively simple. Quality of food always matters for overall health, and some foods definitely make it easier to lose weight and maintain lean muscle and others make it more difficult but despite what anyone says, Calories Consumed vs Calories Burned is still the primary factor whether you gain weight, lose weight or maintain weight. Here's two extreme examples: If you burn 2,400 calories a day but are only eating 1,400 calories a day in donuts, you're still going to lose weight having a 1,000 calorie deficit. Now I'm not advocating it - only using it as an extreme example. Now on the other end of the spectrum you could eat the healthiest foods known to man but if you're consuming 3,400 calories worth and only burning 2,400 then you're still going to gain weight with a caloric surplus of 1,000 calories. Now, let's say you're eating exactly as many calories as you're burning, and you're eating very healthy foods, it's probably going to improve your overall health but it's unlikely that you're going to lose much weight. Fat is just stored energy and you have to give your body a reason to tap into that energy reserve (what we call burning fat). You're first option is to increase your activity which isn't just exercise.
It also includes all things that you do throughout the day - what we call NEAT or Non-Exercise Activity Thermogenesis. The second option is to reduce the amount of calories you're consuming. The better thing to do is both - reduce your calories and increase your activity. Then the ultimate thing is doing all that, plus getting the right types of foods - lower glycemic carbohydrates, more fiber, good essential fats like Omega 3, and quality sources of protein.
Track your macros and weigh your food for 1 month religiously. I spent 2 years "winging it" and only lost maybe 5 lbs total. Then I got 'My Fitness Pal' (free App) and tracked EVERYTHING I put in my mouth for 1 month just as a test, and lost almost 3 lbs/week. I was sold. I lost over 25 lbs in 4 months and went from a 40 waist to a 34 after I started tracking macros. Also you gotta sleep 7+ hrs for the weight training to work.
Track Macros + weight training 3-4 times/ week (get a PPL split or full body plan) + 1 hour cardio 1 time per week (something to burn 200+ cal). If you do it religiously you can't NOT lose fat.
@@JamesGrage I appreciate the detailed response bro, I think i'll have to go back to playing basketball full court, start with 2 days a week and increase it from there. Thanks man.
@@HeadCannonPrime dude i tried that lifestyle and it hasn't produced anything. I'll have to go back to the only thing that works on my body, full court basketball, start at 2 days a week and just eat once a day. Then go to 3 times a week full court ball, until I drop all the weight. I've done what you've suggested and all i've accomplished is to put on massive size yes but all the extra weight didn't move an inch. Looks like I'll have to do a full tear down.
I thought you were just training with resistance bands 🤔🤔🤔
I trained with bands only for 5 years. About 4 months back my teenage son asked me to teach him how to lift weights so we've been back in the gym
💕💕💕💕💕💕💕💕💕💕💕💕💕💕
The great thing is everything can be done with bands by undersunfitness at home or in a park thank you again James
100%. I didn't mention it in this video but that bad elbow tendinitis I had is what initially pushed me in the direction of dropping the gym and using bands. My intention was just to do it for a short while but I felt so good that I just kept doing it. LOL