How to Fix Elbow Pain (Bulletproof Your Body)

Painful elbows is a problem that many people go through. Learn how to fix elbow pain and bulletproof your body in the process.

When training in the gym, or any kind of exercising really, every set and every rep you do does something to your body. By now, you should know that you are actually tearing muscles on your body when training hard, and when these muscle tissues repair, they grow bigger and stronger. Those are the basics of hypertrophy training, or building muscle.

One thing you might not know is that within each rep and each set of any exercise, you are also putting stress in the often overlooked joints of the body. The most common joints we put a lot of stress on are the knees and the elbows – and most of us don’t even realise it.

Elbow pain, whether on the inside or outside, can be a formidable obstacle, hindering training, diminishing performance, and, quite simply, hurting. But you want to stop that and change your life around no? After all, that is why you clicked on this link.

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The foundation of the insights for this article rests on a video presentation by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 6 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.

Check below how to fix elbow pain and bulletproof your body by relying on the knowledge and expertise brought on the table by Ethier.

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How to Fix Elbow Pain (Bulletproof Your Body)

To unravel the mystery of elbow pain, let’s explore three key culprits and actionable steps to not only alleviate the pain but also prevent its unwelcome return.

1. Weak Forearm and Grip Strength:

The first suspect in the case of elbow pain is often an imbalance in forearm strength and weak grip strength. Numerous studies have consistently linked weak extensor muscles in the forearm to elbow pain, especially during repetitive gripping activities. The extensor muscles on the outside of the forearm are heavily involved during gripping, and if they are weak, they become susceptible to overuse and fatigue.

Remedy: Strengthen your forearms, particularly the extensors, and improve overall grip strength. Begin with standard wrist extensions using lighter weights and gradually increase over time. For inside elbow pain, perform wrist curls instead. Progress to functional movements like single-arm suitcase carries to enhance overall grip strength and endurance.

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2. Shoulder and Scapular Instability:

Above the elbow, another potential troublemaker is weakness in the muscles responsible for stabilizing the shoulder and scapula. When these stabilizers are weak, the muscles around the elbow joint work overtime during pushing and pulling exercises, leading to overuse and pain.

Remedy: Focus on strengthening the middle and lower traps with exercises like scapular pull-ups. Incorporate external rotation movements to fortify the rotator cuff. Develop a routine of these exercises, aiming for daily or at least a few times per week, to enhance stability and reduce the strain on your elbow.

3. Ignoring Pain Signals:

The third culprit is often our own tendency to push through pain. When discomfort arises in joints, ignoring it can exacerbate the problem. By the time we feel pain, overuse has already occurred. Continuing to train in this state can worsen the situation.

Remedy: Listen to your body and choose less stressful exercise variations. Dumbbells become essential allies, allowing for a neutral grip that minimizes stress on forearm muscles. Opt for exercises like hammer curls, dumbbell rows, and neutral grip chest presses. Pay attention to wrist positioning during exercises and avoid excessive flexion or extension.

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In conclusion, addressing elbow pain involves a multifaceted approach. Dedicate time to forearm and grip training, strengthen shoulder and scapular stabilizers, and be mindful of exercise selection and wrist positioning. Remember that joint stress often indicates imbalances or weaknesses elsewhere in the body. By addressing these underlying issues, you pave the way for pain-free workouts and long-term joint health.

Watch the video below for more information.

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Taking care of your elbows is crucial for anyone engaging in weightlifting for several reasons:

1. Preventing Injuries: The elbow joint is prone to various injuries, including tendinitis (such as tennis or golfer’s elbow) and overuse injuries. Proper care and preventive measures can significantly reduce the risk of these injuries.
2. Consistent Training: Elbow pain or injuries can disrupt your training routine. By maintaining elbow health, you ensure consistent and uninterrupted weightlifting sessions, which are essential for progress and achieving fitness goals.
3. Long-Term Joint Health: Weightlifting places stress on joints, and the elbows are particularly susceptible. Caring for your elbows means preserving joint health in the long run, preventing chronic issues and ensuring that you can continue lifting weights throughout your life.
4. Enhanced Performance: Healthy elbows contribute to overall strength and performance. When your joints are functioning optimally, you can lift heavier weights, perform exercises with proper form, and achieve better results in terms of muscle growth and strength gains.
5. Avoiding Pain and Discomfort: Elbow pain can be a significant hindrance during weightlifting. It not only diminishes the enjoyment of your workouts but also affects your focus and ability to push yourself to the maximum. Taking care of your elbows helps avoid unnecessary pain and discomfort.
6. Balanced Muscular Development: Neglecting elbow health may lead to imbalances in muscle development. For instance, if forearm muscles are weak or if there’s an imbalance between flexors and extensors, it can affect the overall strength and aesthetics of your arms.
7. Preventing Overuse Injuries: Weightlifters often engage in repetitive gripping and lifting movements, leading to overuse of the forearm muscles and tendons connected to the elbow. Taking precautions helps prevent overuse injuries and conditions associated with excessive stress.
8. Facilitating Recovery: If you do encounter minor strains or discomfort in your elbows, proper care can facilitate quicker recovery. This may involve adjusting your training routine, incorporating specific exercises for elbow health, and allowing sufficient time for rest and recovery.

In essence, taking care of your elbows is an investment in your overall well-being, enabling you to enjoy the benefits of weightlifting without the setbacks of injuries or chronic pain. Incorporating exercises to strengthen the supporting muscles, maintaining proper form, and listening to your body are essential components of elbow care for weightlifters.

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