Weight lifting provides you with a number of benefits including increased strength, bone mass and metabolism, but it doesn't come without risk. According to a study conducted by the Center for Injury Research and Policy, as many as 150 individuals receive treatment for a weight-training related injury each day. Men and youth suffer injuries more often than other groups, and 90 percent of injuries occur when using free weights. Elbow injuries do not occur as often as other injuries. In a small study performed in Zurich, only 6 percent of reported weightlifting related injuries affected the elbow.
Elbow Anatomy
The elbow consists of the humerous bone of the upper arm as it connects to the two bones of the forearm, the radius and the ulna. The joint itself has three articulations that allow for flexion, extension and rotation of the forearm. In addition to the bones, numerous ligaments, muscles and nerves run through the joint in a complex arrangement, all working intimately together to contribute to the movement of the forearm. The elbow joint receives a lot of use that leaves itself open to injury from overuse during activities like tennis, baseball and weight lifting.
Types of Injuries
According to the American Academy of Family Physicians, common overuse injuries of the elbow caused by weight lifting include: biceps tendinosis, triceps tendinosis, anterior capsule strain, radial tunnel syndrome and ulnar nerve entrapment.
Biceps tendinosis commonly results from repetitive elbow flexion while the forearm remains in a supinated position. Repetitive biceps curls are an example of this type of exercise.
Triceps tendinosis commonly results from repetitive elbow extension, particularly forceful extension. If you experience pain in the back of your arm, especially while forcefully extending your elbow, you might suspect triceps tendinosis. Performing too many triceps extensions could result in this injury.
Anterior capsule strain might occur when the elbow hyperextends. You might incur this type of injury during a preacher curl while using too much weight. If you allow your elbows to fully extend, but you cannot control the the movement your elbow might hyperextend.
Radial tunnel syndrome remains fairly uncommon, primarily because it occurs with repetitive pronation and supination of the forearm, or back-and-forth rotation of the forearm. Some athletes, like baseball players, perform internal and external rotation exercises of the forearm that could result in this type of injury.
Ulnar nerve entrapment results in pain in the elbow as well as tingling in the ring and pinkie fingers. While it commonly occurs with weight lifting, no specific exercise is identified as a contributing factor.
Weight Lifting Safely
To help prevent any weight-lifting related injury, including elbow injuries, it's important that you talk to a professional before starting a weight-lifting program. Make sure you know how to perform exercises properly and that you don't try to lift too much weight. Interestingly, according to the study by the Center for Injury Research and Policy, individuals age 45 and older suffered more injuries from overexertion than even the youngest weightlifters. Work your way up to lifting more weight, and don't overdo it or lift more than you comfortably can. When lifting heavier amounts, recruit a spotter to make sure you don't compromise your form. And, if you experience pain, stop the exercise and follow "R.I.C.E": rest, apply ice, compress the injury, and keep your elbow elevated.
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