You have just 10 more reps to go and you can't stop thinking about your nagging elbow pain. Elbow pain can be very frustrating when you are working out. The good news is that you probably won't have to put away those weights forever. Elbow pain experienced while working out is probably a sign of an overuse injury and can be managed with conservative measures at home. You'll have to put your weights away for a little while to allow the elbow to heal but it will be worth it in the end.
Elbow Anatomy
The elbow joint consists of the humerus, radius and ulna. The joint is stabilized by several ligaments including the medial collateral ligament, lateral collateral ligament and radial collateral ligament. Several muscles make up the elbow: the muscles of flexion, including the brachioradialis, biceps brachii and brachialis; the muscles of extension, including the anconeus and triceps; the muscles of pronation, including the pronator teres, pronator quadratus and flexor carpi radialis; and the muscles of supination, including the biceps brachii and supinator. Nerves that cross the elbow include the radial, median and ulnar nerves. Finally, there is a sac located on the extensor surface of the elbow called a bursa that facilitates movement of the elbow.
Causes
Elbow pain can arise from injury to the muscles, ligaments, tendons, nerves, bursa or from arthritis. Potential causes include tennis elbow, golfer's elbow, triceps tendinitis, olecranon bursitis, arthritis, radial nerve tunnel syndrome, cubital tunnel syndrome, ulnar nerve entrapment, medial collateral ligament sprain, lateral collateral ligament sprain and triceps strain.
At Home Treatment
Most overuse injuries can be managed with at home. The Mayo Clinic recommends using the RICE method, which stands for rest, ice, compression and elevation. Try to rest your elbow for about two days and avoid lifting weights for at least three weeks. Ice your elbow three times a day for 15 to 20 minutes to help reduce inflammation. When you are done icing your elbow, wrap it in a compression bandage to give support. Lastly, keep your elbow elevated above the level of your heart as much as possible to help decrease swelling. You may also take nonsteroidal anti-inflammatory medication such as ibuprofen to relieve pain and reduce inflammation.
When to See Your Doctor
You should go the emergency room immediately if you notice a bone extending outward from your elbow or a conspicuous disfigurement of the elbow. Call your doctor immediately if you experience severe swelling, pain or bruising of the elbow or if you have difficulty with arm movements such as flexing your elbow or turning your palm up and down. See your doctor if your pain does not subside within a couple days of conservative treatment at home, you have pain at rest or if you experience an increase in pain, swelling or redness.
Prevention
MedlinePlus offers several tips to avoid elbow pain in the future: make sure you warm-up adequately before exercising; stretch before and after working out; use an "elbow band" on your forearm while you exercise to decrease pain; do exercises to help strengthen the muscles around the elbow and avoid activities that result in elbow pain.
