Even though it seems unlikely, elbow pain linked with weightlifting is often due to golfer’s elbow. Incorrect techniques while lifting weights can cause the muscles and tendons in the elbow to overload, resulting to tenderness and pain on the interior side of the joint and throughout the interior aspect of the forearm. The elbow pain often occurs along with weakness in the wrist and hand, numbness or tingling in the fingers stiffness and even immobility of the affected elbow. There are also self-care measures that are recommended to manage this condition.
One of the initial measures to help improve the elbow strain is to rest the affected elbow. This does not necessarily mean that the individual will stop lifting altogether.
An alternative is to work out the upper body strength by focusing on the legs until the elbow pain subsides. The individual will not start to lift the arms again until the individual can do so without elbow pain. It is vital to stop immediately if the elbow pain hurts so that the condition will not worsen.
Application of ice
You can apply an ice pack on the affected elbow. The use of ice helps minimize the inflammation to any damaged tissue which reduces the pain. It is recommended to apply the ice pack on the affected elbow not more than 15-20 minutes at a time at 4 times in a day. If the application is longer, it can actually worsen the condition.
Many individuals find that compressing the affected elbow using an elastic bandage can reduce the pain. The application of ice and compression reduces the inflammation of the damaged tissue that helps reduce the discomfort. Nevertheless, continue wrapping the affected elbow even after the pain subsides especially before lifting.
The elastic bandage can reduce the load on the elbow by minimizing the stress and strain on the tendons, muscles and joints. Instead of using an elastic bandage, you can utilize a forearm strap to reduce the load while lifting.
The best way to prevent re-injury is to consult a personal trainer at a local gym. Always bear in mind that the technique is likely to cause the strain on the muscles and tendons of the elbow. The trainer can modify this issue by showing the right technique while lifting. It is vital to maintain a rigid wrist position to reduce the load on the elbow. The trainer can also recommend exercises that are not stressful on the elbows.
The individual can also benefit from stretching exercises that utilize the muscles and tendons in the elbow and forearm. The objective of the wrist flexor stretch is to stretch out the muscles used in carrying the weights. Lengthen the affected arm out forward with the palm faced to the ceiling. The next step is to drop the wrist with the fingertips pointed towards the floor. Hold the fingers using the other hand and steadily pull them and hold the stretch for 30 seconds and then release. It is recommended to perform 5 repetitions.