Understanding Lifter's Elbow: Causes and Symptoms
Table of Contents
Overview of Lifter's Elbow (Medial and Lateral Epicondylitis)
Lifter's elbow, commonly known as medial or lateral epicondylitis, is an overuse injury affecting the tendons of the elbow. Medial epicondylitis, or "golfer's elbow," affects the inner side of the elbow, while lateral epicondylitis, or "tennis elbow," affects the outer side. These injuries result from repetitive use of muscles and tendons that are prevalent in athletes and the active population. In weightlifting, chronic pressing movements including bench press, push-ups, and shoulder press are contributor to lifter's elbow.
Common Symptoms of Lifter's Elbow and How to Identify Them
Pain and tenderness around the elbow, especially when extending.
Weakened grip strength.
Inflammation and swelling of the elbow joint.
Stiffness in the arm.
Preventative Measures for Lifter's Elbow
Proper Warm-Up and Stretching Techniques
Always warm up before training. Do a light cardiovascular exercise for 5 minutes, followed by dynamic stretching. Stretching of the wrist flexors and extensors can help reduce the risk of pain and injury. For the intended exercise, perform high reps with low weight and gradually increase the weight and lower the reps.
Importance of Correct Form and Technique During Exercises
Improper lifting form is one of the contributing factors to lifter's elbow. Therefore, make sure you have good form on each exercise and avoid going heavy without the capacity or experience. Start with light weights and gradually increase the load.
Rehabilitation and Treatment Strategies
Role of Rest and Recovery in Managing Elbow Pain
Rest and avoid performing any movement that causes pain. Reduce training volume and load for the elbow to recover. Wear a compression sleeve on the elbows for pain alleviation and protection when lifting.
Physical Therapy Exercises for Recovery
Eccentric wrist exercises: Slowly lower a weight with your wrist to build tendon strength.
Forearm pronation and supination: Use a lightweight to perform controlled rotational movements of the forearm.
Adjusting Your Bench Press Technique to Avoid Elbow Pain
Common mistakes that lead to elbow pain during bench press.
Elbows flared out too much and away from the body.
Hyperextending the elbows on all pressing movements.
Alternative grips and variations to reduce strain on the elbows.
Use dumbbells for a more neutral grip to give your elbows freedom of motion for bench pressing, shoulder pressing, and biceps curls.
Strengthening Exercises to Support Elbow Health
Exercises to strengthen forearm muscles and tendons
Integrating accessory exercises into your routine
Perform accessory exercises after your workouts for 5 minutes to strengthen the supporting muscles and tendons.
The Role of Equipment in Preventing Elbow Injuries
Benefits of Using Elbow Sleeves or Wraps
Elbow sleeves provide compression that stabilizes the elbow joint and supports the working muscles, easing the exercise and reducing injury risk and pain.
Choosing the Right bench Press Setup to Minimize Risk
Make sure the height of the bar is appropriate for an easy lift-off, and follow a straight bar path to avoid excessive elbow work.
Nutrition and Supplements for Joint Health
Key nutrients That Support Joint and Tendon Health
Omega-3 fatty acids are essential for reducing inflammation and promoting joint health. Vitamin D and calcium are crucial for bone health and tendon strength. Consuming foods that are rich in these ingredients will promote good joint health.
Effective Supplements to Consider for Reducing Inflammation and Promoting Recovery
You may also look for supplements to support joint health directly. Fish oils contain Omega-3 fatty acids, and vitamin D and calcium tablets are popular choices in the market.
When to Seek Professional Help
Signs That Indicate the Need for Medical Intervention
If your pain persists for a long time or exacerbates, or if there is severe swelling or inflammation, seek professional help.
Finding the Right Healthcare Professional for Elbow Pain
Physiotherapists can provide guidance and support in rehabilitation by designing tailored programs and exercises. For more severe cases, you may see sports medicine specialists for treatment or referral.
