Why Does Your Elbow Hurt During Workouts? Causes & Solutions

Working
out
should
make
you
feel
strong,
not
leave
you
wincing
in
pain
every
time
you
move
your
arm.
But
if
your
elbow
is
giving
you
trouble
in
the
middle
of
a
session,
you’re
not
alone.

That
annoying,
sometimes
sharp
discomfort
can
creep
in
unexpectedly,
making
simple
movements—like
pressing,
curling,
or
even
gripping—a
struggle.

Elbow
pain
can
sideline
even
the
most
dedicated
lifters,
athletes,
and
fitness
enthusiasts.
So,
let’s
break
it
down:
what’s
causing
that
irritation,
and
more
importantly,
how
do
you
fix
it?

Common
Causes
of
Elbow
Pain
During
Workouts

Elbow
discomfort
can
stem
from
different
issues,
often
related
to
overuse,
improper
technique,
or
an
underlying
injury.
Here
are
some
of
the
most
common
culprits:

1.
Tendonitis
(Tennis
Elbow
&
Golfer’s
Elbow)

Tendonitis
is
one
of
the
leading
causes
of
elbow
pain,
especially
for
those
who
regularly
lift
weights.
It
occurs
when
the
tendons
around
the
elbow
become
inflamed
due
to
repetitive
strain.

• Tennis
  elbow
  (lateral
  epicondylitis)
  affects
  the
  tendons
  on
  the
  outer
  part
  of
  the
  elbow.
  It’s
  common
  among
  those
  who
  frequently
  perform
  wrist
  extensions
  (like
  backhand
  swings
  in
  tennis,
  hence
  the
  name)
  or
  gripping
  exercises.
• Golfer’s
  elbow
  (medial
  epicondylitis)
  impacts
  the
  tendons
  on
  the
  inner
  side
  of
  the
  elbow
  and
  is
  often
  linked
  to
  wrist
  flexion
  movements,
  like
  curls
  or
  pressing
  exercises.

If
elbow
discomfort
lingers
despite
modifications,

pain
management
strategies
can
make
a
difference.
Techniques
like
ice
therapy,
massage,
and
kinesiology
tape
provide
temporary
relief,
but
persistent
pain
might
require
professional
attention.

2.
Overuse
and
Repetitive
Strain

Hitting
the
gym
five
to
six
times
a
week
without
giving
your
body
enough
recovery
time
can
backfire.
Repetitive
strain
leads
to
tiny
tears
in
the
tendons,
which,
if
not
allowed
to
heal,

turn
into
chronic
pain.

This
issue
often
affects
those
who:

• Train
  with
  high
  volume
  and
  intensity
  without
  balancing
  with
  rest
• Perform
  repetitive
  upper
  body
  movements
  (push-ups,
  bench
  presses,
  curls,
  or
  dips)
• Rely
  too
  heavily
  on
  isolation
  exercises,
  fatiguing
  the
  same
  tendons
  over
  and
  over

3.
Poor
Form
&
Grip
Issues

Technique
matters—a
lot.
A
small
adjustment
in
form
can
be
the
difference
between
pain-free
lifting
and
ongoing
discomfort.

• Improper
  wrist
  alignment:
  
  Wrists
  that
  hyperextend
  or
  flex
  excessively
  during
  lifts
  put
  extra
  strain
  on
  the
  elbow
  tendons.
• Death
  grip
  on
  weights:
  Holding
  onto
  a
  barbell
  or
  dumbbell
  too
  tightly
  can
  fatigue
  the
  forearm
  muscles
  and
  lead
  to
  unnecessary
  tension
  at
  the
  elbow
  joint.
• Elbow
  positioning:
  Allowing
  the
  elbows
  to
  flare
  out
  during
  pressing
  movements
  (bench
  press,
  overhead
  press)
  increases
  strain
  and
  instability.

4.
Lack
of
Mobility
and
Weak
Supporting
Muscles

Elbows
don’t
work
alone.
Their
function
depends
heavily
on
the
strength
and
mobility
of
the
shoulders,
wrists,
and
forearms.
If
one
of
these
areas
is
tight
or
weak,
the
elbow
compensates,
leading
to
strain
and
irritation.

• Tight
  forearms
  limit
  wrist
  mobility,
  which
  in
  turn
  places
  excessive
  stress
  on
  the
  elbow.
• Weak
  triceps
  make
  pressing
  movements
  harder,
  forcing
  tendons
  to
  bear
  more
  load
  than
  they
  should.
• 
  Poor
  shoulder
  mobility
  creates
  compensations,
  causing
  improper
  movement
  patterns
  that
  impact
  the
  elbow.

5.
Bursitis
(Inflammation
of
the
Bursa
Sac)

The
bursa
is
a
small
fluid-filled
sac
that
cushions
joints.
Repetitive
pressure
on
the
elbow—like
constantly
leaning
on
hard
surfaces
or
overusing
it
in
workouts—can
lead
to
bursitis.
Swelling
and
pain
at
the
back
of
the
elbow
are
common
signs
of
this
condition.

How
to
Fix
and
Prevent
Elbow
Pain

No
one
wants
to
pause
their
training
because
of
pain.
The
good
news?
Most
elbow
issues
are
preventable
and
fixable
with
the
right
approach.

1.
Modify
Your
Workout
Routine

If
elbow
pain
is
creeping
in,
making
slight
adjustments
to
your
training
can
make
a
world
of
difference.
Try:

If
standard
curls
hurt,
use
a

neutral
(hammer)
grip.
If
pressing
movements
cause
pain,
experiment
with
a
slightly
wider
or
narrower
grip.

Instead
of
muscling
through
pain,
drop
the
weight
and
ensure
proper
movement
mechanics.

Swap
out
exercises
that
strain
the
elbow.
If
barbell
curls
hurt,
switch
to
resistance
bands
or
dumbbells.

2.
Strengthen
the
Supporting
Muscles

Building
resilience
in
the
forearms,
triceps,
and
shoulders
takes
pressure
off
the
elbow
joint.
Add
these
to
your
routine:

• Forearm
  strengthening:
  • Wrist
    curls
    (both
    flexion
    and
    extension)
  • Farmer’s
    carries
  • Reverse
    wrist
    curls
• Triceps
  strengthening:
  • Close-grip
    push-ups
  • Rope
    triceps
    extensions
  • Overhead
    dumbbell
    triceps
    extensions
• Shoulder
  mobility
  work:
  • Shoulder
    external
    rotations
  • Banded
    pull-aparts
  • Wall
    slides

3.
Improve
Flexibility
&
Mobility

Tightness
in
the
surrounding
muscles
can
pull
on
the
elbow
joint,
so
stretching
and
mobility
drills
should
be
part
of
the
plan.

Extend
one
arm
in
front,
palm
facing
up,
and
use
the
other
hand
to
gently
pull
the
fingers
down.
Hold
for
30
seconds.

Reach
one
arm
overhead,
bending
at
the
elbow,
and
use
the
opposite
hand
to
pull
gently.

Circles,
flexion,
and
extension
movements
can
enhance
range
of
motion.

4.
Use
Recovery
Techniques

Giving
your
elbows
the
care
they
need
ensures
they
stay
pain-free
in
the
long
run.

• Ice
  therapy
  helps
  reduce
  inflammation
  after
  workouts.
• Massage
  and
  soft
  tissue
  work
  (using
  a
  lacrosse
  ball
  or
  foam
  roller)
  relieves
  tight
  forearms
  and
  triceps.
• 
  Kinesiology
  tape
  or
  elbow
  sleeves
  provide
  support
  and
  reduce
  strain
  during
  lifting.

5.
Consider
Adjusting
Your
Equipment

Not
all
gym
equipment
is
created
equal,
and
some
can
be
rougher
on
your
elbows
than
others.

• 
  EZ
  curl
  bars
  are
  gentler
  on
  the
  elbows
  compared
  to
  straight
  bars.
• Fat
  grips
  distribute
  the
  load
  more
  evenly
  across
  the
  hand,
  reducing
  strain.
• Resistance
  bands
  provide
  a
  more
  joint-friendly
  alternative
  to
  traditional
  weights
  for
  some
  movements.

When
to
See
a
Professional

Sometimes,
self-care
isn’t
enough.
If
pain
persists
despite
modifications
or
if
you
experience:

• Sharp,
  stabbing
  pain
• Swelling
  and
  bruising
• Weakness
  or
  numbness
  in
  the
  hands
  and
  fingers

It
might
be
time
to
see
a
physical
therapist
or
sports
medicine
specialist.
Getting
the
right
diagnosis
and
targeted
treatment
plan
can
prevent
a
minor
issue
from
turning
into
a
chronic
problem.

The
Bottom
Line

Elbow
pain
can
throw
a
wrench
in
your
fitness
routine,
but
it
doesn’t
have
to
be
a
permanent
problem.
Adjustments
in
technique,
strengthening
weak
areas,
and
prioritizing
recovery
go
a
long
way
in
keeping
your
elbows
strong
and
pain-free.
Listen
to
your
body,
make
smart
modifications,
and
keep
training
smarter—not
harder.