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How to Prevent Elbow Pain When Lifting Weights

At Performance Sports Medicine Institute, we understand that staying active and building strength is crucial to your health. However, elbow pain can quickly derail your training plans. Today, we’re diving into effective strategies to help you understand how to prevent elbow pain when lifting weights, ensuring your weightlifting routine remains a source of strength, not discomfort.


What Causes Elbow Pain When Weightlifting?

Elbow pain in weightlifters is often due to overuse and strain on the muscles and tendons surrounding the elbow joint. This discomfort can stem from improper lifting techniques or an imbalance in muscle strength.

Conditions like tennis elbow (lateral epicondylitis) or golfer’s elbow (medial epicondylitis) are common and can affect anyone, not just athletes in those sports.

Preventive Tips

Warm-up Properly

Start by activating the muscles around the elbow with dynamic stretches that specifically target this area. Gentle arm circles and wrist flexor/extensor stretches are great starters. 

Following these stretches, perform a light warm-up set of your exercises using very low weight or just the bar. This approach not only increases blood flow to the muscles and tendons around the elbows but also prepares them for the heavier loads to come.

Strengthen Supporting Muscles

Incorporate exercises that strengthen the muscles around the forearm, wrist, and shoulder. Strong supporting muscles reduce the load on the elbow. Exercises like wrist curls and reverse wrist curls can be particularly beneficial.

Focus on Technique

Proper form is crucial. Ensure your lifting technique distributes pressure evenly and doesn’t strain the elbow. If unsure about your form, consult with a trainer who can provide guidance tailored to your needs.

Use the Right Equipment

Sometimes, using wrist wraps or braces can help stabilize your joints during heavy lifts. Make sure the equipment fits properly and only use it when necessary to avoid over-dependence.

Rest and Recovery

Overtraining can lead to injuries. Include rest days in your routine to allow muscles and joints to recover. If you experience elbow pain, give your arms some time off and focus on other muscle groups.

When to Seek Professional Help

If you’re experiencing persistent or severe elbow pain, it’s crucial to consult with a specialist. At Performance Sports Medicine Institute, we provide tailored assessments and treatments to address and manage your specific needs, whether it’s through physical therapy, medication, or more advanced interventions.

Train Safely and Lift Without the Pain

Elbow pain doesn’t have to be an inevitable part of weightlifting. With the right precautions and training habits, you can enjoy the benefits of lifting without unnecessary pain. 

Treat Elbow Pain at Performance Sports Medicine Institute

Experiencing elbow discomfort? Don’t wait for the pain to worsen. Contact Performance Sports Medicine Institute today, and let’s keep you lifting in your best form!

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