Osteoarthritis is a degenerative disease where the cartilage between the bones wears away over time. Rheumatoid arthritis is an autoimmune disease where the body attacks healthy tissue in the bones and joints. Both types of arthritis can cause joint pain and inflammation. While moderate exercise can relieve the symptoms, vigorous exercise may make the symptoms worse. If you are experiencing arthritis elbow pain from lifting weights, several steps can help relieve your pain and get you moving again.
Step 1
Rest your elbows for recovery. Change your exercise routine to lighter weights, fewer sets or a lower number of repetitions.
Step 2
Apply an ice pack to your elbow for 20 minutes, or until the area goes numb. Apply a heating pad for another 20 minutes, then alternate back to cold for an additional 20 minutes and end with 20 minutes of heat. Repeat this treatment several times a day.
Step 3
Use capsaicin cream as needed. According to MayoClinic.com, capsaicin -- an extract from chili peppers -- is most effective on arthritis pain in the elbow. Capsaicin cream is available over-the-counter at most drugstores. Follow the manufacturer's instructions regarding daily use and dosing.
Step 4
Take over-the-counter pain medication. Acetaminophen and aspirin, as well as ibuprofen and naproxen are all effective against arthritis pain. Additionally, MayoClinic.com recommends taking one dose of an over-the-counter pain medication a few hours before starting an activity that may cause joint pain.
Step 5
Work with a trainer to find an alternative to your normal workout if you experience frequent pain after lifting weights.
Tips and Warnings
- If you are allergic or sensitive to capsaicin, try other topical remedies such as menthol-based hot/cold creams or aspirin-based rubs. If you are allergic to aspirin, or taking blood thinners, consult your physician before using an aspirin-based cream.
- Consult your physician immediately if the pain is severe or coupled with swelling and loss of mobility.
