The elbow is the area between the humerus of the upper arm to the ulna and radius of the lower arm. The elbow is a complicated part of the body made up of three actual joints: the humeroulnar, humeroradial and proximal radioulna. The elbow is supported by three ligaments as well: the medial collateral ligament, lateral collateral ligament, and annular ligament. Any of these three ligaments may become irritated during the course of a pullup routine.
Pullups
A pullup is a compound move that involves pulling the body up to a horizontal bar. The palms face away from the body, so the move depends less on biceps strength and more on back muscle strength. Sometimes, the under-handed move -- properly called a chin-up -- is also referred to as a pullup. A chin-up uses more biceps and so is easier to perform than a pullup. Either move may result in elbow pain.
Form
To perform a pullup, grasp the overhead bar with your hands in an over-hand grip and take a big breath. Lead with your chest as you pull up and drive your elbows toward the floor. Look toward the bar as you pull your body up. Bend your legs and cross your feet as your body comes up off the floor. Lift your body up until your forehead or chin comes level with the bar, then slowly lower yourself back to the starting position, then repeat. Do not place your feet back on the ground until you are finished. Do as many pullups as you are able.
Golfer's Elbow
Inflammation and pain on the inside of the elbow is called "golfer's elbow" because it commonly affects golfers and people who repeatedly use their wrists and clench their fingers. People who perform pullups often suffer from golfer's elbow pain. The pain originates from the point where the tendons of the forearm attach to the inside of the elbow. Overwork or overloading can irritate the tendon, which causes pain. Give it rest until the pain disappears, then slowly introduce more weight until the elbow can support body weight without pain.
Tennis Elbow
Tennis elbow is caused by inflammation to the tendon on the outside of the elbow, commonly due to overuse. People who perform sports that require wrist extension and gripping movements are more prone to develop tennis elbow. Someone with tennis elbow would suffer from pain during or after a pullup routine. Rest until the pain disappears, then slowly incorporate assisted pullups into your workout routine.
Arthritis
Osteoarthritis, a condition where the cartilage in a joint is worn away, can affect the elbows. If you have arthritis in your elbows you may experience pain during or after a pullup or chin-up routine. A person's bodyweight is supported by the elbows during a pull-up and that can exacerbate arthritis pain.
Caution
Do not begin any new exercise program unless your doctor approves it, especially if you have any health issues. Add weight to your pullup only after you are more than capable of lifting your body weight. Start out with one repetition and add to your workout as your ability increases. If you feel pain, stop your workout.
References
- MayoClinic.com: Golfer's Elbow
- SportsInjuryClinic.com: Elbow Anatomy
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Bodybuilding Anatomy"; Nick Evans; 2007
- MayoClinic.com: Tennis Elbow
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