Weight lifting can place stress on the muscles and ligaments that surround the elbow joint. Pain in the elbow during weight lifting can be a symptom of overwork of the joint or bad form used while lifting a weight. The result may be an inflammation of the triceps tendon referred to as triceps tendinitis.
Anatomy
The group of muscle fibers located on the back of the upper arm is referred to as the triceps muscle. Originating at the shoulder blade and extending all the way down the back of the arm, the triceps muscle inserts into the ulna, or forearm, bone via the triceps tendon. A tendon is a thick, strong band of tissue that joins the end of a muscle to a bone.
Symptoms and Causes
Tendinitis involves pain in the back of the elbow, and usually also includes stiffness or decreased range of motion. In more severe cases, the pain in the back of the elbow may increase with use of the joint. Tendinitis is typically the result of repetitive activities or prolonged pressure on the triceps tendon. Other pain sources are traumatic injuries to the triceps tendon that place the elbow joint in a hyper-extended position.
Treatment
Treat triceps tendinitis that does not require surgery with the RICE protocol: rest the elbow until range of motion increases and discomfort decreases; ice for 20 minutes on followed by 20 minutes off for the first 48 hours after noticing symptoms; use a compression bandage; and elevate and the elbow above the heart.
Strengthening Exercise
Begin strengthening the tendon as soon as pain subsides; however, if you feel pain during the exercise, discontinue the exercise immediately. Stand 2 feet away from a wall and place your hands in front of you at shoulder-width apart and shoulder-level high. Bend your elbows slowly to lower your body towards the wall, stopping when you are 2 inches away, then push yourself back to the starting position to perform one a press-up. Complete one to three sets of five to 10 repetitions and build up over time to 20 repetitions.
