Soreness Inside Of The Elbow After A Workout

Chronic and overuse injuries that cause soreness on the inside of your elbow include medial epicondylitis, ulnar collateral ligament sprain and ulnar nerve entrapment. Elbow pain or soreness often increases with activity, so avoid painful activities, stretch and ice to reduce inflammation and pain. If your elbow soreness worsens, seek medial attention.

Anatomy and Function

Located on the inside of your elbow to help stabilize the joint is the ulnar, or medial collateral ligament. Five forearm muscles, including the pronator teres and flexor carpi radialis, attach on the inside of your elbow as well and are responsible for wrist flexion and forearm pronation, which is rotating your palm down. The ulnar nerve also is located along the inside of your elbow.

Causes

The most common sports to cause medial elbow pain or soreness are tennis, golf and baseball because of the repetitive swinging and throwing motions. Weightlifting, dodgeball and other activities that require repetitive wrist flexion also can lead to medial elbow pain. The pronator teres and flexor carpi radialis are the two most commonly injured muscles because they are stretched during swinging and throwing, according to a 2004 "Clinical Sports Medicine" article. Inflammation of these muscles and other soft tissue around your medial elbow is called medial epicondylitis, or golfer's elbow. If this inflammation persists, the muscles that attach to the medial side of your elbow might begin to tear. The swelling and inflammation also might cause ulnar nerve entrapment, which is when the nerve is compressed and inflamed. A sprain or tear of the medial collateral ligament might occur with forceful wrist flexion as well.

Treatment and Rehabilitation

Immediately ice your elbow following your workout for 20 minutes and discontinue any exercises that cause elbow pain and soreness. If soreness or pain returns or continues, take over-the-counter pain medication and wear a compression wrap. You may apply heat and perform light stretches for your forearm muscles 48 to 72 hours after your injury. To stretch, grasp your hand on the injured side with the opposite hand and gently flex and extend your hand and wrist to stretch your forearm muscles. Strength exercises include resisted wrist flexion, extension, supination -- turning palm up -- and pronation -- turning palm down. Sport-specific exercises can include practicing proper racket or club grip and improving your tennis or golf swings to avoid reinjury. Consult a physical therapist for assists with treatment and exercises.

Workout Modifications

Until you can return to your sport or normal activities, perform lower-body strength and cardio exercises to maintain fitness. Avoid holding weights while strength training the lower body because it might irritate your shoulder. Do not perform pushups and other upper-body strength exercises. Perform cardio on a treadmill, elliptical trainer or recumbent bike, but avoid swimming and upright bikes, which can put stress on your elbows as well.