Dumbbell extensions are an exercise for the tricep muscles, which are located on the back of the upper arm. Dumbbells move in all three planes, thus forcing the assisting and stabilizer muscles to work harder. Elbow pain from performing dumbbell extensions is usually either tricep tendoniitis, tennis elbow or golfer's elbow. The origin of these conditions is a combination of overuse and improper technique. Correction of these training mistakes will eliminate the sources of your elbow pain.
Anatomy
According to a "Journal of the American Chiropractic Association," article authored by Dan Kurth, "The elbow is a relatively stable joint with two types of motion: flexion-extension and pronation-supination." Elbow flexion and extension are bending and straightening the elbow while pronation and supination are turning the palm down and turning the palm up. The tricep muscle straightens the elbow, while the bicep brachii, brachioradialis and brachialis muscles bend the elbow. The muscles that flex the wrist attach to the inner elbow while the muscles that extend the wrist attach to the outer aspect of the elbow. Tendons connect muscles to bones and inflammation of tendons is called tendonitis.
Symptoms
Tricep tendonitis pain is described as a deep, dull ache located in the posterior aspect of the upper arm just above the elbow joint. Lateral epicondylitis, or tennis elbow, is inflammation of the tendon that attaches the wrist extensor muscles to the lateral elbow. Symptoms of tennis elbow include pain, tenderness, and fatigue of the lateral elbow and forearm. Medial epicondylitis, nicknamed golfer's elbow and stair climber's elbow, occurs when the tendon that attaches the wrist flexor muscles to the inner elbow becomes inflamed. Symptoms of golfer's elbow include pain, tenderness, and fatigue of the medial aspect of the forearm and elbow.
Overtraining
The source of tricep tendonitis, lateral epicondylitis and medial epicondylitis is usually a combination of overuse and poor technique. Overtraining occurs when you perform too much too soon with inadequate rest between training sessions. When performing dumbbell extension exercises your forearm, wrist and hand muscles are constantly contracting to grip the weight, your triceps are contracting to straighten the elbow and numerous muscles are recruited to stabilize the dumbbell's motion. Organize your training routine so your elbows and forearms are not stressed every day and receive adequate rest between workouts to avoid overuse injuries and allow your body time to heal, adapt and grow.
Technique
Unneccessary and avoidable stress is placed on the elbow joint when you completely extend or lock-out the elbow while raising a dumbbell. The extra little motion between near-extension and complete extension is only a few degrees. Performing this repeatedly with a weight over-stresses the elbow joint and may lead to tricep tendonitis or ligament damage. When pressing a dumbbell avoid complete elbow extension to minimize the risk of elbow injury.
Self-Treatment
If symptoms begin to appear, apply ice immediately. Jeana Chalbert, an athletic trainer at Richard Stockton College, states, "Ice is always a good idea to help decrease inflammation." Incorporate wrist, elbow and shoulder stretches to reduce muscle tension, elongate the muscles and increase joint range of motion. Perform self-pressure point therapy with your opposite thumb to the triceps, wrist flexors and wrist extensors. Press lightly and gradually increase the pressure for a total of six seconds to break-up muscle tension and relive pain.
