why does my elbow hurt after lifting weights
It may sound a little odd, but elbow pain associated with weightlifting is often the result of "golferвs elbow. " Using improper techniques as you lift weights can overload the muscles and tendons in your elbow, leading to pain and tenderness on the inside of the joint and along the interior of your forearm. This is often accompanied by weakness in the hand and wrist, tingling or numbness in the fingers and stiffness or even immobility of the affected elbow. Self-care measures are typically recommended to treat this condition. Instead of working on your upper body strength, focus on your legs. One of the first things you should do to improve elbow strain is to rest the affected elbow. This doesnвt mean you should stop lifting altogether. Instead of working on your upper body strength, focus on your legs until the elbow pain subsides. Do not start lifting with your arms again until you can do so without elbow pain. Stop immediately if your elbow hurts so you don't worsen the condition.
Apply ice to the affected elbow. Apply ice to the affected elbow. Icing helps minimize inflammation to any damaged tissue, which can alleviate pain. MayoClinic. com recommends icing your elbow for no more than 15 to 20 minutes at a time, four times a day. Any more can actually worsen the condition. Many people find compressing the affected elbow in an elastic bandage lessens the pain. Like icing, compression reduces inflammation of damaged tissue, which helps relieve your discomfort. However, continue to wrap your elbow even after the pain subsides, especially prior to lifting. The elastic bandage can minimize the load on your elbow, reducing stress and strain on the muscles, tendons and joint. Instead of an elastic bandage, you can use a forearm strap to relieve the load from lifting. To prevent re-injury, consult a personal trainer at your gym. To prevent re-injury, consult a personal trainer at your gym.
Your technique is likely causing strain to the muscles and tendons of your elbow, and a trainer can correct this issue by showing you how to lift properly. He will teach you to keep a rigid wrist position to minimize the load on your elbow. A trainer can also ease you back into this athletic pursuit, choosing activities that arenвt as stressful on the elbows. You may also benefit from stretches that engage the muscles and tendons in your forearm and elbow. An exercise known as the wrist flexor stretch stretches the muscles used to lift weights. Extend the affected arm out in front of you with your palm facing the ceiling. Drop your wrist, with the tips of your fingers pointing toward the floor. Grab your fingers with your other hand and gently pull them to you. Hold this stretch for 30 seconds and release. Complete a total of five repetitions.
Why does my elbow hurt during workouts? There are many conditions that can but the most common is lateral epicondylitis, or This condition isб a process called tendinosis, or a degeneration of the tissue, not to be confused with tendinitisБan inflammation.
Cells called fibroblasts form collagen, but due to repetitive stress on the tendons, the collagen is formed irregularly and reduces the of the muscle, which leads to constant injury and, eventually, tearing. Each time the collagen is torn, scar tissue is formed in the tendon, further weakening it. Performing the same routines in, neglecting to train every muscle group, and lifting excessively heavy weights are the mostб common causes of elbow pain, all of which create muscular imbalances and increase the strain on the joint. How do I prevent this condition? Train your body from a variety of angles with proper lifting technique, and always warm up before workouts and stretch after. To ensure pain-free muscle growth, correct all muscle imbalances and t rain both yourб б of your forearm equally (wrist curls and reverse wrist curls).
For peak muscular conditioning, change the rep range during your exercises. For example, train using an 8- to 10-rep range, then the next week perform exercises in the 12- to 15-rep range or higher. The purpose is to hit both type I and II muscle fiber types. My elbow has a nagging pain. How can I train around it? First and foremost, avoid exercises that cause pain andб extreme elbow extension when locking out during the concentric portion of the exercise. б If possible, reduce the weight you re lifting and perform slower БnegativeБ reps. You can also wear б wraps for supportБbut make sure they re not too tight or blood flow will be restricted. For pain relief, use manual muscle tissue work and joint techniques (foam rolling). If your elbow pain won t go away, consult an orthopedic doctor or physical therapist б to discuss proper pain-relief remedies.
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