Upper body strength comes in handy for activities such as heavy lifting or sports that involve throwing. Lateral raises help to strengthen and define your shoulders and upper arms. However, lateral raises can lead to injuries such as tendonitis, which is a painful condition that occurs when the tendons on the outside of the elbows become inflamed.
Causes
Also known as tennis elbow, tendonitis is a common injury related to weightlifting. Several factors contribute to it such as improper technique when performing the lateral raises, too many lateral raises, which leads to overuse of your forearm muscles or tight or tense muscles. Besides pain and a burning sensation in your elbow, your grip strength may also become weaker when you have tendonitis.
Correct Technique
To start, stand with a dumbbell in each hand and both of your hands by your side with the palms facing inwards. Tighten your core and pull your shoulders back slightly. Use only your shoulder muscles, or your deltoids, to slowly lift the weights to shoulder level. Hold the position for about two seconds and slowly lower the weights to the starting position. If you're experiencing pain or discomfort during the lifts, try raising your arms so that they are slightly in front of your shoulder at the top position or allow your palms to turn slightly outward as you lift, which is a more natural motion.
Caution
When you first start lateral raises, try to complete one set of eight to 12 repetitions three days a week. Gradually work your way up to two sets. Do not lock your elbow when doing lateral raises because this is more likely to put stress on the joint and cause injury and pain. Also do not raise the dumbbell above your shoulder because this is more likely to cause shoulder impingement and pain.
Treatment
When the injury first occurs, give your elbows a rest. Take a break from performing lateral raises and any other weight-training exercises involving your arms. Apply ice for 15 to 20 minutes three times a day and try to keep your elbow elevated above your heart whenever possible. Wearing a compression brace and taking non-steroidal anti-inflammatory medications can reduce swelling. After two or three days of ice therapy, switch to heat packs to speed healing. If your elbow pain doesn't improve in six to 12 months, seek medical attention.
References
- American Academy of Orthopaedic Surgeons: Tennis Elbow (Lateral Epicondylitis)
- "Beginning Bodybuilding: Real Muscle/Real Fast"; John Little; 2008
- "Optimal Muscle Training"; Ken Kinakin; 2009
- FamilyDoctor.org: Tennis Elbow
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