Can I Lift Weights with Tennis Elbow?
The answer is positive. Elbow pain in weight lifters is a surprisingly common and incredibly frustrating phenomenon. Commonly called golfers elbow or tennis elbow, this type of tendinitis also affects weight lifters. Whether you enjoy Olympic lifting, CrossFit, or a simple home gym routine, Fivali will help you learn more about tennis elbow, which keep you on the road to your future personal record.
What is tennis elbow?
Tennis elbow, lateral epicondylitis of the humerus, is a common chronic injury that occurs primarily after repeated exertion of the forearm muscles. Just imagine swinging a racquet or screwing a screw repeatedly, the forearm muscles are constantly contracting and relaxing, with the prolonged friction and pull creating tiny tears and inflammation in the tendons attached to the outside of the elbow. The cumulation of these tiny injuries can lead to pain and swelling.
In addition to pain, people with tennis elbow experience the following symptoms:
Pressure pain: When you press on the bone on the outside of the elbow, you will feel a significant pain.
Weakness: Grip force is weakened, and it is difficult to hold objects tightly, such as unscrewing bottle caps or holding chopsticks.
Swelling: Slight swelling of the elbow may occur, especially after activity.
Stiffness: The elbow joint has a limited range of motion and feels rigid and immobile.
How to lift weights with tennis elbow
People with tennis elbow should be careful when lifting weights to avoid exacerbating the pain and injuries to the elbow.
Prior to lifting weights, a proper warm-up is crucial. Effortless aerobics, like jogging or biking, can be undertaken for 5 to 10 minutes to elevate circulation in the entire body. Stretching for the forearms and wrists can also be targeted to help increase flexibility. In addition to this, elbow brace for weightlifting can be worn to reduce the risk of injury.
When choosing weightlifting movements, avoid high-intensity workouts and movements that may put stress on the elbow. Care should be taken to maintain proper posture while performing weightlifting exercises. Wrong posture may lead to increased pressure on the elbow and aggravate the pain.
The most important thing is that it is also very important to control the strength and repetitions of the workout. You can start with light weights and increase the load gradually to avoid using too much of weight at once. It is highly recommended to confine the number of repetitions to 10 to 15 for each training session, and to arrange rest periods appropriately to give the elbow sufficient recovery time. If you feel any discomfort or pain during training, stop immediately and apply ice packs to help minimize inflammation. Simultaneously, assess your recovery regularly and adjust your training program if necessary to ensure a safe and effective workout.
Tennis elbow treatment
If left untreated, tennis elbow is likely to last for weeks or months, though it will likely eventually resolve on its own within one to two years. Conservative treatments - i.e., non-surgical treatments - can resolve the problem within a few months. As with most conditions that are treated conservatively, the best results may be achieved by using a variety of treatment options. Here are some non-surgical treatment options:
- Rest
The first step in treatment is rest, and sufferers should avoid activities that trigger pain, especially motions that require repetitive use of the forearms and wrists. Getting enough rest aids in reducing inflammation in the muscle and tendon, making for a favorable environment for recovery.
- Applying elbow braces
During the rehabilitation process, patients can use elbow brace for lifting weights to help immobilize the elbow and reduce the burden of movement. Elbow brace for lifting can restrict the range of movements of the elbow and minimize the stretching of the tendons, which in turn reduces pain. The golfers elbow compression sleeve alleviates pain by applying pressure to reduce the tension on the muscles and ligaments around the elbow joint. At the same time, best elbow brace for weightlifting can also serve to protect the affected area from secondary injuries.
- Physiotherapy/Physical therapy, which should include
- Stretching exercises
- Isometric and eccentric exercises, which have been shown to promote better tendon healing
- Graded exercise is a must with tennis elbow rehab. In other words, there is a specific order in which rehab exercises need to be done to promote healing and prevent further injury. Get professional advice!
Patients with tennis elbow should perform the sport of weightlifting in accordance with their own conditions, as well as preferably under the guidance of a doctor, in a gradual manner and according to their strength. With a scientific treatment program and appropriate posture, people with tennis elbow can not only relieve their pain, but also develop muscle strength and facilitate their recovery.
