Joe Fleming explains how to prevent and treat Elbow Pain caused by weightlifting.
Generally speaking, weightlifting is very good for the joints. It helps lubricate the joints and strengthens the muscles around them to keep them healthy and supported. Weightlifting also strengthens the bones and keeps joints free from pain and swelling.
Clearly, weightlifting is beneficial to the joints as a whole. However, many people make mistakes when they are lifting weights that can cause joint pain and increase their risk of injury. The elbow joint is one of the joints that are most frequently affected by weightlifting mistakes.
If you are someone who struggles with elbow joint pain when you lift weights, or if you just want to prevent such pain from occurring in the future, keep reading. Listed below are some important tips and tricks you can apply today to both prevent and treat elbow pain caused by weightlifting.
Common Causes of Elbow Pain
First, it is important to understand what kinds of mistakes people make when weightlifting that can contribute to elbow pain.
Elbow pain is usually caused by inflammation one of the tendons in the elbow. Inflammation of the medial tendon in the elbow, known as golfer's elbow, and inflammation of the lateral tendon, known as tennis elbow, are the two most common types of inflammation.
Some common issues that cause either form of inflammation include:
As you can see, there is a lot that can go wrong when it comes to weightlifting. Even if you feel fine now, you could be setting your elbow joints (and other joints, for that matter) up for a world of hurt later on.
Luckily, it is never too late to take steps to correct your mistakes and improve your weightlifting technique to prevent elbow joint pain.
Preventing Elbow Pain While Weightlifting
Some simple steps you can take to prevent elbow pain while weightlifting includes:
Exercises to Prevent Elbow Pain
There are also some specific exercises you can do to decrease your risk of experiencing elbow pain while lifting. By keeping your wrists, hand, and forearms strong and mobile, you are less likely to struggle with improper alignment and compensatory patterns that contribute to elbow pain.
The following exercises are great to include in your Warm-up routine:
Bring all your fingers and thumb together and place a rubber band around them. Slowly open the thumb and fingers as far as you can, then bring them back together. Repeat 20-25 times.
Wrist Flexor Stretch
Extend your arm straight in front of you with your palm facing up. Use the other hand to pull the fingers back toward your body so that you feel a stretch in your forearm. Hold for 15-20 seconds and repeat 3-5 times before switching sides.
Use a light dumbbell, 1-3 pounds is plenty, and sit on a bench with your forearm flat on your thigh. Hold the weight with the palm facing up, then slowly bend the wrist to curl it up toward your forearm, keep your arm resting on your thigh. Repeat 10-12 times, then switch sides.
Treating Elbow Pain
If you are already struggling with elbow pain, the following tips can help minimize your symptoms and get you back to pain-free workouts in no time:
Elbow pain is irritating and can seriously hinder your gym progress. To keep yourself from getting slowed down by an injured elbow joint, be sure to implement these prevention and treatment tips right away. Your elbows will thank you!
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About the Author
Joe Fleming is the President at ViveHealth.com. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. With a goal to inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life's challenges. His work ranges from articles on wellness, holistic health and ageing to social narratives, motivational pieces and news stories. For Joe, helping others is vital.
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