Managing Elbow Pain Caused By Weight Training
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- Опубликовано: 27 июл 2024
- In this video, Maryke explains why you can develop pain on the inside (golfer's elbow) or outside (tennis elbow) of your elbow from weight training or CrossFit. She also discusses how you can adapt your training to allow it to recover.
👉 You can use a strap around your forearm to relieve the pressure on the painful tendon in your elbow - they work for golfer's (inside) elbow as well as tennis (outside) elbow. Some options:
- Strap with pneumatic pad: geni.us/LOaTMH
- Strap with built-in pad: geni.us/OgYawKZ
🌟Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
Chapters:
00:00:00 Introduction
00:01:00 Acute overload vs. chronic overload
00:01:57 How to prevent tennis elbow and golfer’s elbow
00:03:16 Treatment of tennis elbow and golfer’s elbow
00:05:44 How we can help
👉You may also find this video useful: Why Is My Tennis Elbow Not Getting Better? • Why Is My Tennis Elbow...
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Хобби
👉 You can use a strap around your forearm to relieve the pressure on the painful tendon in your elbow - they work for golfer's (inside) elbow as well as tennis (outside) elbow. Some options:
- Strap with pneumatic pad: geni.us/LOaTMH
- Strap with built-in pad: geni.us/OgYawKZ
If you buy anything via these links, we may get a small commission at no extra cost to you.
It hurts for me to even lift a sweater or a pillow. 😢 I don’t lift your normal weights but my job consists of lifting heavy items daily
@@couldbenothing3418have u fixed this and how?
This is a mistake I made today, I immediately jumped on too many reps too quickly. Just as I lay down and laid my elbow on my stomach I felt a sharp pain. Thank you for this advice I'll be taking a rest tomorrow and plan out my routine
This channel is SO good. Thank you. I was not resting enough. Doh.
This is such an excellent channel. I'm trapped in a youtube "broscience" bubble, filled with terrible advice about how to deal with weightlifting injuries. A lot of the advice is stuff like "doing sets of 50-100 reps to increase blood flow to help the tendon heal". Thanks to your channel, I now understand that that's ridiculous; you're not helping the tendon heal by doing MORE exercise with it! Just avoid doing the things that make it hurt, progress slowly, and that's all you can really do on your own! A lot of us just don't want to swallow the hard pill that healing can take a long time and there's not much you can do to speed that up other than avoiding hurting it more. Thank you!
Yeah I completely agree, just curious how's your elbow feeling now?
Except medical professionals do recommend strengthening these tendons and muscles, it depends how bad the injury is, if you can drop the weight and comfortably do the exercise for those higher reps you can still strengthen them which is great for preventing the injury from reoccurring which pure rest for months on end isn't going to do.
Too much weight + improper form + inadequate rest (not just days off but adequate nutrition, macros, sleep) is what you need to worry about
Great video, thanks.
Great video with actionable info!!
Glad you liked it!
Useful Tip Thanks a lot
Great video. Super helpful, Thank you
Glad it was helpful!
Literally the first person to make sense of my bilateral elbow tendinitis !!
Great video. Thx.
This is tremendously helpful.
Glad you found it helpful!
Very helpful! Thank you.
Glad it was helpful!
Very informative. Thank you.
Very welcome
Thanks for info❤️
Correct advise !!!
Started adding towels to imorove my grip strength. Feel it inside my elbow, only sore during a lift. Great advice, ill take a week and start back with 1/3 of my pulling volume
Mine manifested on both sides when, after months of hanging and eventually starting to pull myself up very slightly, I decided to attempt a negative pull-up, and it felt like I absolutely fried the insides of both elbows on the way down. So frustrating. Thank you much for this video.
Excellent advice!
Glad you think so!
Loved this video! It is just what I needed to know, 4 days ago I injured my elbow at the gym and the pain hasn’t really stopped, I get a sharp pain at times and I thought stretching it everyday would ease the pain, and how wrong I was, now I know it is actually marking it worse! I was just about to go to the gym again with my elbow still hurting, but after this video I’ll actually give it a rest for more time, Thank you so much and you got a new sub!
Thanks for the sub, and good luck with your recovery!
Man i got injured again it's so frustrating, i start to believe that genetically i'm just prone to it... sucks. It's funny that everyone seems to have a different opinion on how to treat golfer's ellbow. But I think u make the most sense by saying that it needs rest and time to repair itsself and not additional exercise.
Might be caused by the imbalance in your arms try and strengthen your forearm muscles that might help with tennis elbow
@@msalam786ms thanks for the advice i will try that. My forarms are not very strong so it might help
Thanks, Doc!
Welcome!
Thank you! ❤️ From India
I got elbow pain after my workouts and it's been preventing me from making progress. I've tried changing up my workouts, but it hasn't helped much. However, I found some really useful information that gave me a better idea of what's causing the pain and how I can start dealing with it.
Excellent
i got golfers elbow from gym weights and im doing that for 14 years and i didnt have that problem. When i started pull ups and incline curls it started slowly with pain on left and right elbow. I got that pain for 2 years now but its slowly going away because i stoped with pull ups and incline curls, for the hammer curls i got no problem doing it or revers curl. I still got pain on left elbow but on right not that much. Lucky that i dont have that pain all day but if i make that move like incline curl its starts and goes away... Its hard to quit gym for a month or more.
Thank you. My is golfer and for 5 months I did well but my mistake was adding an additional arm day behind another which gave me no rest day before my next session. I knew better but I didn’t think nothing would happen. Now im a week 1/2 behind but it’s worth to heal. I’ll give it another week or so then I’ll get back to it with lighter weights. Thanks for this. It helped.
Good luck with your recovery!
Tips for tricep tendinitis?
Excellent - I am experiencing discomfort on my inner elbow, and this helped me to understand I have Golfers elbow. I am doing Push (triceps) day then Pull day (biceps), so probably not giving my arms enough time to recover. I will try Push, Legs, Pull and use a strap to see how it goes! Thank you for making this video - subbed!
Thanks for the sub, and good luck with your recovery!
I just taped it and so far it's proven to be effective
Thank you
Welcome!
Thankyou so much
You are welcome!
I've been dealing with what I believe to be tennis elbow for probably about 2 months now. I believe it was caused by overloading triceps on lying dumbbell presses (skull crushers), combined with reverse curls. Anyhow, I knew the next day I had a problem, as I could barely pick up my phone at work. I cut way back lifting initially, but then we had two massive snowfalls, in which I had no choice but to shovel a ton of snow. Neither of those helped me out. I've tried to do a couple workouts in the past month or so, which typically there's not any extra pain during, but the next day.
For the time being, I'm staying away from weightlifting entirely, and just focusing on cardio workouts. Unfortunately, little things like putting on and taking off my coat, or opening doors, or washing my hands, or typing, are all aggravating the pain. All of these seemingly mundane things cause more pain, irritation, and aggravation, then actually lifting weights. I'm getting pretty frustrated at this point, as these things are much harder to avoid than lifting. In addition, things like doing laundry, dishes, getting groceries, etc. I've tried/done a number of stretches, exercises recommended by physical therapists, some of which provide temporary relief. I've also been wearing a brace, quite a bit, as it's about the only thing that consistently provides relief.
I'm the exact same boat as you. Probably caused by tricep/bicep exercises at the gym then shoveling tons of ballast at work. I'm 7 weeks into a cutting diet so not sure what to do at the moment.
@@TaxemicFanatic It's frustrating. I tried a few VERY light sets last week, and while it was fine during the workout, my elbow was a bit more sore than normal the next day. The worst part is the stupid day-to-day stuff that aggravates it. I got a massage gun about a week or two ago that has definitely helped. This week I figure I'm going to ease back into lifting. If it's going to hurt anyway, from doing menial daily tasks, might as well just lift too.
@@TKFOH I had this before but the cause was curling with a straight bar and the digging again at work. Switching to easy bar and dumbbells helped. I'm about to try a workout and will let you know how I get on tomorrow.
I agree , it seems like skull crushers and lat pulldowns tend to aggravate it the most. I have inner and outer pain. I'm 57 and I've always lifted and ran. Frustrating getting older . I use advil and ice which seem to help.
I have had this injury, the problem is over training feeling guilty for not training is the usual culprit the best and quickest cure is rest give the injury time to heal 2 weeks minimum
Thank you very much. I had an elbow injury and going back to the gym I pushed my arms too hard and had an acute overload problem with my tendon, so now I know what to do!
Have you already recovered by taking a rest? Mine is still bad after 3 weeks of rest :(
@@edgar63 I took a one month rest and when i came back it worsened. Now I am confused about it. I am only training my lower body
@@goingplatinum341 are you doing deadlifts?
@@goingplatinum341 you solved it
@@goingplatinum341?
25 years in a mechanic shop, with a heavy impact wrench all day, shocking your arm, did mine.
it appears to be the only video that makes sense, now I kow why doing all the stretching and rolling out made it worst.
I been working out from home for last 2 years and I joined gym last week and I do have a shoulder and elbow pain since . Only at the gym so what should I do?
i’ve ruined my right elbow. heavy dumbbell pressing. felt the precursor. ignored it. now i need to take time off.
Thank you for the info! l'll stop stretching. I strained a tricep doing Standing Overhead Tricep Extensions 2 months ago, haven't worked out since. Now for the last month pain is also radiating down into the forearm as what some describe as Golfers Elbow... Is this common with a Tricep injury ?
The triceps tendon attaches really closely to the tendons that cause Golfer’s elbow pain and the pain can sometimes “spill over”.
If you want more help with this, it is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
I have been weight training since August and slowly ramping up, but I think I jumped to full-weight pullups too soon as after a couple weeks of pullups I suddenly could barely do barbell curls and had constant tension/pain in both the outside and inside of my forearms around my elbows. I had a feeling the answer to make it go away was going to be "rest it" but I really hoped there would be some magic exercise I could do lol. Anyway, thank you for the sage advice. I'll stick to "push" exercises and take a break from pull exercises until they start to feel better and then slowly ramp back up.
Thanks for sharing, and good luck with your recovery!
Pull ups and curls have done it to me. Try hammer curls and other ways to hit lats and back. Good luck.
Do i need to stop lifiting for a while till i heal?
first of all thank you for your clip and information I have this pain in my both elbows and while bench press or arms days I fell pain so I leave the weight and just ignore the weights, even this made me decide to quit gym for a month till it recover, because I you said prevent is better than cure so I dont want to made it more serious than now. so what will you advice me, do I need to continue my workout or quit for a month? I dont have pain unless I do bench press or arms or dip.
thank you in advance.
waiting for your reply.
Hi Mohammad,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
What's going on with the background flickering? Especially on the left (her right). I'm very sensitive to such things, dunno if I can watch the whole vid.
Am I right to presume there are degrees of severity to this condition? I get the kind of pain described here but it's only when I'm directly working biceps/triceps. I don't feel this pain in any other exercise. The pain is quite mild, far from unbearable; more of an annoyance than anything else. It lasts (while I'm at home) a day or two after I hit the arms hard, and then goes away. Do I have any cause for concern?
Hi Daniel, yes - all injuries present in different ways. Yours sounds like something is just unhappy but not yet properly injured. I would suggest that you see if you can reduce your weights in the exercises that cause trouble or perhaps see if you need to adjust your technique - if you can manage to train it within pain free limits for 4 to 6 weeks and then slowly increase the load, it will likely recover well. If you continue aggravating it, it may end up becoming a proper injury.
If you wanted more specific rehab advice and an exercise plan, this is also something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
thank u mam , for giving the information of tendons. I have question , in my tricep tendon a acute pain occur during exercise like push up and tricep over head extension and it occur only during exercise and during normal life style there is no pain in extending and contracting elbow, IS IT A TENDINOPATHY OR A TEAR IN TRICEP TENDON????? PLZZ HELP
I have the same problem rn. How have you been doing? I'm starting light resistance band training to help strengthen the tendons now
@@kirubeltadesse2889 is it working? I feel the same
@@julianfigari6312 Yes. No more pain now. I was icing it for 20 min at a time every few hrs, then doing slow wrist flexions and extentions with the resistance bands. Now almost back to full capacity, but I'm taking it slow
@@kirubeltadesse2889 hi bro, after 9 months, did it work ? do you still have pain? and if no, pls tell me what u did to recover
How much time should the recovery rest be like a couple of days or a week?
It depends on your own case - you only have to rest it from stuff that aggravate it and remember, when you go back, you have to go back super light to start with to slowly restore the strength.
been having outer and joint elbow pain for over 9 months, for a while it was better, then i started going to gym and took it easy with the weights, then when i tried to do some heavier the pain got worse, what the heck can i do i am trying to do some strenghten exercises with low weights, the pain started when i was doing skull crushers. any advide or do i just try things you told in the video?
It sounds like yours likely just needs more time of lighter weights before it will be happy to go heavy again. And then when you do increase the weights, you have to do it super slowly. Also remember, all the exercises your do in a session combine to a total load, so if you increase the weight, don't increase it for all of them because that is a huge increase in combined load - just do one at a time.
Oh good god I've had tight forearms last autumn and had sudden elbow pain, went away, got fucking awful after 225lbs bench, not so bad now, all gone in the shoulder 😊
Recently I started training heavier but I’m a iron worker and have been starting to get golfers elbow…. I can’t afford to stop training due to the supplements I am currently taking and I’m seeing results I’m 40 years old I have been in and out of bodybuilding since a teen… it does feel slightly better after some stretching…. Can golfer’s elbow be caused by not properly stretching? Oh also sometimes I go to the gym three times a day because I’m depressed but after working out I feel better about myself and feel better in general.. is there some exercises that can help golfers elbow to go away?
Hi Rafael,
Here's our video about golfer's elbow. Hope you find it useful!
ruclips.net/video/i1uK95YOHew/видео.html
So, the key point here even if you were a gym person couple of years ago, and suddenly wanted to go back again for lifting weights, you have to start from scratch. Especially, if you were a middle age person😭
Yip...very frustrating
I have golfers elbow and was wondering if it was ok to do powerlifting with golfers elbow
Any activity that involves gripping usually work the muscles and tendons involved in golfer's elbow so it will very likely irritate it - but the only way to truly know is test it.
Doing curls in an unusual position and misjudged the 20 pounds PSI hyperextended my arm at the elbow.and bam pain. I couldn't do pull ups, six days ago and ouch,
Ouch - if you had sudden pain, you've likely either torn or strained something. Best to get it checked out.
@@SportsInjuryPhysio Thanks for answering. I’m starting to agree. I have done the manipulation to tolerance. It hasn’t gotten worse. I’m an RN and have a personal training cert and safe mechanics a priority, injury is embarrassing haha. Thanks again.
Actually my elbow hurts and so I didn't do much exercise or workout especially push ups it hurts the most and it's already been a month, any suggestions?
Can't really make useful suggestions without knowing what your injury is exactly - get it checked by a physiotherapist - they will be able to help.
I rested for 5 months. Nothing changed. So I made a MR: my elbows is perfect! No epicondilytis, no artrhosis or other. But i have tennis elbow's pain!
What's an MR?
@@yasirafzal1352 magnetic resonance
@@yasirafzal1352 magnetic resonance
Thank you! After 12 straight weeks of being pushed to the limit at the gym (a total sedentary beginner of 15+ years) my bf got a pretty bad case of tennis elbow and even some hip tendonitis too.
I will pass on your advice to stop using his arms for a while and try to strengthen the extension muscles before he goes back to big loads. Man, I hate very young personal trainers that take your body and ruin it just because they themselves are hyped about training.
thing that sucks is I did the whole rest thing, took it easy for months, then after that, 2 weeks back in the gym and bang it's back, not as bad as before but it came back nonetheless.
I suppose I didn't do the strengthen gradual training thing properly.
That sounds like the most likely answer - you have to go super gentle - at a level where you actually feel a bit embarrassed if someone you know sees you training so light! The hardest part is to identify that very low baseline that is right for it now - after that it is just about not ramping it up too quickly and observing how it reacts and making small adjustments.
@@SportsInjuryPhysio It seems to be going faster now though thank god, 1 week off and I feel fine again, not months to recorver like last time, I think I just need to do what you were saying, thanks for the reply!
Hi, I have always lifted weights although for last 14mths I have been struggling with really bad golfers elbow (epicondylitis), mainly on left side. The pain has recently moved to the bally elbow bone and I wake up at night with it through pain and stiffness. The pain is also starting to come into my right arm. I have had an MRI at early stages which stated common flexor tendinosis and also has a steroid injection nearly a year ago, although lots of rest and multiple physio sessions after haven’t helped much.
I have been resting now for past 4 weeks as pain increased and isn’t subsiding…now that is is at the bone I am really struggling to get any advice other than consultant who is now recommending more injections. Stretching used to be fine also although now pain makes this nearly impossible. Anyone else had a similar experience or advice as to where to go from here? Thanks
Hi Sam, this sounds like something that our team of physios can help you to assess and treat via video call. You can read more about this on our website: www.sports-injury-physio.com/
I've got a real problem in my elbows.
I built up reps slowly with relatively light weights , but both elbows flared up.
It's been 8 weeks now, despite rest and no more weights, and they're still sore.
Acupuncture didn't help , and they get painful as soon as I have to lift something.
A physio gave me gentle exercises but they haven't helped either, so I am at a loss to know what to do
This sounds like something that my colleagues Steph or Kevin can help you with via video consultation. You can find more information about them and how the online consultations work here: www.sports-injury-physio.com/
@@SportsInjuryPhysio Many thanks
5years, tried everything it feels like. I cant even do 100g reverse curl without feeling worse. How the hell am i supposed to get better? Please help me save my life
Hi Rahvan,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Being a sports person I knew all these but still I decided to be a stupid idiot.
While doing skull crusher exercise I loaded over weight and now my tennis elbow is in pain.
Is there any medication to fast process this recovery ???
Plz tell me if there is any 🙏🏼😅
Oh man, I wish I could tell you that there is a magic pill you can take, but unfortunately not really.
What about the back of the elbow? It hurts while, swimming and pressing, like bench press and shoulder press?
@P S but for how long? What if we lose the strength training
@@finalevo1571 Like she says in the video: reduce the weight of your exercises, but keep the reps and sets the same. You should not feel any pain during the exercise nor in the 24 hours after the exercise. If you do, the weight is still too heavy. Then, slowly increase the weight over many sessions. If at any point, you start having pain again, you increased the weight too quickly, and you need to reduce the weight once more. Eventually, you should be able to get back up to the weight you were using before.
@@aidanivesdavis thank you champ
Can we really get back to gym and lift heavy after recover from tennis elbow
You can, but you have to take a very long time to slowly build up to it and you will find that you have to manage your recovery days carefully at the start. It will always be easy to flare up if you have sudden increases in intensity or volume of training (especially if you take a break for a few weeks) but if you can increase it slowly enough, you can get there.
does a lack of protein have anything to do with it?
No - it is usually overtraining e.g. ramping weights or intensity of sessions up too quickly or not allowing enough recovery time.
@@SportsInjuryPhysio thanks that helps
idk its not easy to take a rest from lifting weights when it's something I do for more than 12 years
I know - it takes a massive mindset shift! Try to find things that you can still do while you recover.
Maybe get into cardio more for a bit.
8 years and counting golfers elbow
This is absolutely the worst advice. Zero pain leads to repeated injury and worse outcomes. Your tendon needs blood flow to heal, which requires exercise. It needs to have the fibers aligned the right way which requires exercise. It needs to strengthen which requires exercise. Yes, you can do too much, but if your pain is a 3-4 during, a 4-6 the next day, and back down to a 1-2 after a rest period, you should do the correct exercises that target that tendon