![]() ![]() A lot of tendons and soft tissue structures make up the elbows. It is essential to stretch elbows thoroughly between reps. ![]() Are you going heavy for 4-8 reps with your bicep curls? Consider your elbows, and go for 8-15 reps at a lower weight. Instead, lighten your weights and increase your reps. You don’t want to put too much tension on the elbow by lifting too heavy for these exercises. These are isolation exercises focused on a particular muscle, and they involve a lot of elbow movement. Since bicep and tricep exercises are among those that are the most likely to contribute to elbow pain, you need to take special care when performing them. You can avert elbow injuries before they happen by thinking smart, focusing on your form, and having a well-rounded workout routine. Prevention doesn’t require you to go above and beyond your regular routine. The best way to stop elbow pain when weightlifting is to stop it from happening in the first place. There’s a saying that goes, “An ounce of prevention is worth a pound of cure.” And that’s true of any pain you may experience while lifting weights, too. Now that you know what may be causing your elbow pain, what can you do about it? Preventing elbow pain Exercises like bench press, push-ups, and burpees can cause tiny tears in this tendon. You may experience sharp elbow pain or weakness when pushing, swelling, or aching deep in your elbow joint. The aptly named condition “weightlifter’s elbow” is usually the result of chronic overtraining. If the back of your elbow hurts, you may be experiencing triceps tendonitis in the corresponding tendon that runs down the back of your arm to your elbow. Though lifting anything can set off this pain, it is most commonly associated with repetitive lifting activities, including biceps curls and rowing exercises. When this tendon is inflamed, it can cause pain on the inside of the elbow and forearm. This is the tendon that connects your biceps muscle to the radius bone in your forearm. Similar to the two conditions above, this form of tendonitis occurs in the distal biceps tendon. ![]() You’re likely to experience tennis elbow as a result of chest, triceps, and upper arm exercises like triceps extensions and chest presses. Any repetitive stress can be the offender, including weightlifting. It is also known as tendonitis of the common extensor tendon.Īnd like the above condition, you don’t have to be a tennis player to encounter this elbow condition. This condition is also known as tennis elbow. Where golfer’s elbow affects the inner elbow tendon, lateral epicondylitis affects the outside extensor tendons. Medial epicondylitis most often occurs as a result of back and bicep exercises like curls, pull-ups, chin-ups, and lat pulldowns. With this condition, you’ll experience pain on the inside of your elbow and forearm because it affects the flexor tendons of the inner elbow. While you may not be a golfer, you use many of the same joints and muscles lifting weights as golfers do when they swing. Tendonitis of the common flexor tendon is commonly known as golfer’s elbow. They are caused by elbow tendonitis, which is the inflammation or irritation of the tendons in the elbow. There are several reasons why your elbows may hurt while lifting, but these are the most common culprits. 5 Take care of your elbows We first need to look into what may be causing your elbow pain.
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