Why Do My Elbows Hurt After Working Out? | Causes and Treatment

Introduction

When you’re working out, you want to push yourself to the limit and make sure you’re getting the most out of your workout. But what if you feel a sharp pain in your elbow after a workout? This is a common complaint among exercisers, and it can be a sign of an underlying injury or condition. Knowing why your elbows hurt after a workout can help you take steps to prevent further injury and keep you on the path to achieving your fitness goals.

Causes of Elbow Pain After Working Out

Elbow pain can have many causes, but some of the most common are related to overuse or improper use of the elbow joint. Here are some of the most common causes of elbow pain after working out:

Overuse Injuries

Overuse injuries occur when an activity is repeated too often, leading to inflammation and pain in the affected area. According to Dr. Rohit Taneja, MD, “The most common cause of elbow pain after exercising is an overuse injury, such as tendonitis or bursitis. These conditions occur when the tendons and bursae (fluid-filled sacs) surrounding the elbow joint become inflamed due to repetitive motion.”

Poor Posture and Form

Poor posture and form can also lead to elbow pain. If you’re using incorrect form while lifting weights or doing other exercises, it can put undue stress on your joints, leading to pain and discomfort. Dr. Taneja explains, “Oftentimes, improper form or posture while performing exercises can lead to elbow pain. For example, if you’re doing a bench press with your elbows flared out, you’re putting extra strain on the elbow joint.”

Repetitive Motion

If you’re repeatedly performing the same motions during a workout, you may be at risk for developing elbow pain. “Repetitive motions, such as swinging a golf club or tennis racket, can cause microscopic tears in the tendons and muscles around the elbow joint,” says Dr. Taneja. This can lead to inflammation, pain, and even restricted range of motion.

Weightlifting or Strength Training

Weightlifting and strength training can also cause elbow pain. Lifting too much weight or using incorrect form can lead to microtrauma in the elbow joint, which can cause pain and inflammation. It’s important to start with lighter weights and increase gradually to avoid putting too much strain on your elbows.

How to Treat Elbow Pain After Exercise

If you’re experiencing elbow pain after a workout, it’s important to take steps to reduce the pain and allow your elbow to heal. Here are some tips for treating elbow pain:

Rest

The first step in treating elbow pain is to rest the affected area. Refrain from any activities that involve the elbow joint until the pain has subsided. If possible, elevate your arm above your heart to reduce swelling.

Ice

Applying ice to the affected area can help reduce swelling and pain. Apply an ice pack wrapped in a towel to the affected area for 15 minutes at a time, several times a day.

Compression

Using a compression wrap or bandage can help reduce swelling and provide support to the joint. Be sure to not wrap too tightly, as this can restrict circulation.

Elevation

Keep your arm elevated above your heart when you’re resting or sleeping to reduce swelling. This will also help keep the joint from stiffening up.

Nonsteroidal anti-inflammatory drugs (NSAIDs)

Over-the-counter NSAIDs such as ibuprofen can help reduce pain and inflammation. Be sure to follow the instructions on the package and never exceed the recommended dosage.

Physical therapy

If the pain persists, you may need to see a physical therapist. A physical therapist can help you identify the cause of the pain and develop a plan to help you recover. They can also teach you exercises to help strengthen the elbow joint and prevent future injuries.

Exercises to Avoid if You Have Elbow Pain

If you’re experiencing elbow pain, there are certain exercises you should avoid. These include:

Bench presses

Bench presses put a lot of strain on the elbow joint, so it’s best to avoid them until your elbow has healed.

Push-ups

Push-ups involve pressing against the ground with your arms, which can cause pain in the elbow joint. Avoid push-ups until your elbow has healed.

Pull-ups

Pull-ups involve gripping a bar and pulling your body up, which places strain on the elbow joint. Avoid pull-ups until your elbow has healed.

Tricep extensions

Tricep extensions involve extending your arms behind you while holding weights, which can place extra strain on the elbow joint. Avoid tricep extensions until your elbow has healed.

Tips for Strengthening Elbows and Preventing Pain

In order to prevent elbow pain while working out, it’s important to use proper form, technique, and warm-up. Here are some tips for avoiding elbow pain:

Warm up before exercising

Be sure to warm up before any activity that involves the elbow joint. This will help loosen up the muscles and prepare them for the workout ahead.

Use proper form and technique

Using proper form and technique is essential for avoiding injury and elbow pain. Make sure to keep your elbows close to your body, don’t lock your elbows, and maintain control at all times.

Increase weight gradually

Start with lighter weights and increase gradually to avoid putting too much strain on your elbows. This will help build strength and prevent injuries.

Take breaks as needed

If you’re feeling pain or discomfort in your elbows, take a break. It’s important to give your body time to rest and recover between workouts.

Stretch after each workout

Stretching after each workout can help reduce stiffness and soreness in the elbow joint. Make sure to stretch all of the muscle groups involved in the workout.

Common Mistakes that Lead to Elbow Pain Post-Exercise

There are some common mistakes people make that can lead to elbow pain after exercise. These include:

Not warming up

It’s important to warm up before any activity that involves the elbow joint. Failing to do so can lead to injury and pain.

Lifting too much weight

Starting with too much weight can put extra strain on the elbow joint, leading to pain and discomfort. Increase weight gradually to avoid this.

Neglecting rest periods

In order to prevent injuries, it’s important to take breaks and rest between workouts. Neglecting to do so can lead to elbow pain.

Doing too many reps

Doing too many repetitions of an exercise can lead to overuse injuries and elbow pain. Make sure to vary your workouts and take breaks as needed.

The Benefits of Stretching Before and After a Workout

Stretching before and after a workout can help reduce stiffness and soreness in the elbow joint. Stretching can also improve flexibility, reduce the risk of injury, and improve range of motion. According to Dr. Taneja, “Stretching before and after a workout can help reduce the risk of developing elbow pain. It can also help improve flexibility and range of motion in the elbow joint.”

Proper Form and Technique to Avoid Injury and Elbow Pain

Using proper form and technique is essential for avoiding injury and elbow pain. Make sure to keep your elbows close to your body, don’t lock your elbows, and maintain control at all times. According to Dr. Taneja, “Maintaining good form and technique while exercising is key for avoiding elbow pain. Make sure to keep your elbows close to your body, don’t lock your elbows, and maintain control at all times.”

Conclusion

Elbow pain after working out can be caused by overuse injuries, poor posture, repetitive motion, and weightlifting. Taking steps to prevent elbow pain, such as using proper form and technique and taking breaks between workouts, can help reduce the risk of injury and keep you on the path to achieving your fitness goals. With proper treatment and prevention, you can get back to enjoying your workouts without worrying about elbow pain.