Weightlifting & Elbow Problems

Weightlifting is an effective way to stay in shape and gain strength, however injuries can occur. The three main causes of injury are improper technique, attempting to lift too much weight and locking joints. Elbow problems are common from weightlifting, especially if this kind of exercise has been done over a period of time.

Types

There are two main types of elbow injuries that result from weightlifting. The first and most common is lateral epicondylitis, or what is commonly known as tennis elbow. This is a type of tendinitis at the humerus bone involving the wrist extensor muscles. Another type of injury is medial epicondylitis, or what is commonly known as golfer's elbow. This is also a type of tendinitis at the humerus bone, but this kind involves the wrist and finger flexor muscles.

Causes

The causes of elbow pain vary in detail but usually result from the overuse of the forearm muscles. MayoClinic.com notes, "the repeated motions and stress to the tissue may result in...tiny tears in the tendons." In addition, anyone who improperly flexes, extends or rotates his forearms is at risk for an elbow injury. Another cause is locking the elbow joint. Fitsugar.com says this is because, "locking your joints while lifting weights...places an enormous amount of stress on the joint and off the muscles."

Aggravation

With any type of tendinitis, aggravating the injury is easy to do and will cause pain. For elbow pain, doing anything that requires gripping an object can cause the tendinitis to flare up start hurting. This goes for activities not involving weightlifting like using tools, painting, raking and weaving. Avoid twisting your forearms while holding dumbbells at the first sign of elbow pain. As with any injury, reaggravating it will only slow the healing process and possibly cause further damage.

Prevention

The best way to prevent an elbow injury while lifting weights is to not lock the elbow joint during exercise. Strengthening the forearms as part of a regular weightlifting routine will help. In addition, stretching the forecep muscles can aid in preventing an injury. Also, keep the wrist in a straight, neutral position while performing any exercise unless specifically targeting the foreceps. When not lifting weights, try to avoid repetitive activities that involve forceful wrist extension or flexion.

Solution

If the injury has already occurred, the RICE method can treat it. This involves resting (R) the elbow, putting ice (I) on it, wrapping it in a bandage for compression (C) and elevating (E) the elbow above heart level. In addition, strengthening the forearm and muscles attached to the injured tendon will help to heal the elbow faster.
An exercise that will accomplish this is to use a dumbbell (1 to 5 lbs.) and a bench. While holding the dumbbell, kneel down and place the forearm palm up on the bench. Curl the wrist up and lower it back down. Do 15 repetitions then put the forearm palm down and repeat the wrist curl.