The most common cause of elbow pain is the excessive use of repetitive motions in desk jobs. Over time, things like typing, doing something at the computer, or even doing sets on the bench press, French press, or push-ups can be detrimental to elbow health. Eventually small tears can begin to build up in the tendons around the elbow, which can cause inflammation and pain. This can become much worse as the tendon repairs itself and scar tissue forms around the area, creating a lack of blood flow.
NOTE: If your elbow pain is severe, chronic, or worsens, you should see your doctor immediately. It’s worth the time and money to get an X-ray and see a professional. Better safe than sorry …
Elbow pain symptoms.
- Elbow pain can come from the inside or outside of your elbow, and in some cases the pain can radiate down the arm.
- Anything from a muscle strain, tendon strain, tendonitis, bursitis, arthritis, a fracture, or dislocation can cause elbow pain. The most common forms of elbow pain from overuse or repetitive motion are tendon sprains.
- Most people will notice pain when twisting the forearm or wrist, especially while leaning on something or holding a heavy dumbbell.
Treatment of elbow pain.
First of all, the best way to treat elbow pain is to find the source of the pain and temporarily eliminate it. If you continue to do what caused your elbow problems, the pain will most likely persist.
1. Receive massages
Elbow pain is most likely the consequence of an imbalance of the muscles or the restriction of soft tissue elsewhere in the body. For example, if you don’t have the proper length of tissue on your pecs and / or lats, external shoulder rotation (turning your hands away from your body) will cost you. The best option is to get a massage from a licensed professional. The better you can move your upper body, the better your elbows will feel.
2. Stretch the elbow and flex the wrist
If your elbows, wrists, and shoulders are too tight, you risk damaging the soft tissues around these joints. After you’ve had a massage, it’s a good idea to stretch these areas to improve the quality of the tissue. One of the best stretching exercises is the elbow and wrist flexors. To do this, extend the elbow and wrist and then gently use the opposite hand to pull them further.
3. Take supplements that help with joint health
Reducing inflammation is one of the reasons why you should supplement with Omega-3 fatty acids or fish oil. This can help with the reduction of inflammation and the formation of scar tissue on the elbows. The other option would be to obtain these omega-3 fatty acids naturally, through fish, walnuts, flax seeds and chia seeds. Drizzling flax or chia on your breakfast or on salads is an easy way to make sure you’re getting these fats every day.
Other supplements such as glucosamine can help alleviate the problems we have in the elbows.
4. Change the bars for dumbbells
I know this can be tough for many bench press addicts to swallow, but switching to weight training temporarily might be one of the best ways to relieve chronic elbow pain in workouts. We all have imbalances or asymmetries to some extent. Take, for example, the hand with which you write. Most likely it is the same hand with which you throw or with which you carry your briefcase. We all have a dominant side. The bars should be switched to the weights to achieve better balance. Your elbows will thank you!
Just because you have pain in your elbow doesn’t mean you were born with “bad” elbows. Your best option is to identify the cause and then practice some of these strategies so that you do not suffer in your workouts and that you can solve your elbow problems. I hope this article has helped you gain a bit of knowledge and understanding of some of the possible causes of elbow pain, and how the pain can be eliminated or reduced before giving up training entirely.