Five Ways To Relieve Elbow Tendonitis From Lifting Weights

If you’ve been on a strength training journey, elbow tendonitis can feel like a significant setback. This condition may arise from improper load management during lifting, causing pain and inflammation.

Chiropractic treatment is an effective way to relieve elbow tendonitis caused by lifting weights. Other approaches can complement this therapy for holistic healing and future injury prevention. Learn more about how to relieve elbow tendonitis, then schedule chiropractic care in Port St. Lucie.

What Is Elbow Tendonitis?

Elbow tendonitis, commonly known as tennis elbow, is an overuse injury that often occurs with repetitive motions such as twisting, swinging the arm, or lifting improperly.

Tendonitis is one of the most common causes of elbow pain, but it can also produce symptoms such as:

• A weakened grip
• Stiffness
• Swelling

The pain often feels sharp or burning, and it may worsen when twisting or bending the arm. Some people also experience pain that spreads from the elbow through the wrist, and it may be worse at night.

Weightlifters sometimes develop elbow tendonitis due to repetitive stress on the tendon. Microtears can form with excessive weightlifting, leading to elbow pain with exercise.

Five Approaches for Relieving Elbow Tendonitis From Lifting Weights

While elbow tendonitis is a relatively mild condition that can heal over time, it can make completing your normal workout regimen challenging. Taking steps to relieve inflammation and prevent further injury is important before the injury worsens.

Here are five approaches to alleviating elbow tendonitis from lifting weights.

1. Stretch the Elbow and Wrist To Improve Range of Motion

Performing targeted stretches can improve the range of motion in the elbows and wrists, reducing the likelihood of weightlifting injuries and alleviating pain. A chiropractor can walk you through stretches like wrist flexors and extensions to improve mobility. Get into the habit of completing these stretches regularly to keep your wrists and elbows mobile when you return to exercise.

2. Perform Rehabilitation Exercises To Strengthen the Surrounding Muscles

Certain rehabilitation exercises for weightlifters can help you heal the tendon injury and prevent it from recurring. Learning all about tendons can help you understand the importance of strengthening and range of motion exercises.

Eccentric wrist extensions are an effective exercise for treating elbow tendonitis. This involves laying the forearm flat on a table and allowing the wrist to hang off the edge, with the palm facing down. Use the opposite hand to gently lift the wrist without removing the forearm from the table. Then, slowly lower the wrist back toward the floor.

This exercise promotes blood flow and strengthens the tissue to prevent further strain on the elbow. A chiropractor can guide you through this and other exercises to support your recovery.

3. Rest the Area and Apply Ice To Reduce Inflammation

Rest is also important for treating elbow tendonitis from lifting weights. You may need to take a few days off from weightlifting to give your body time to heal, then modify your workouts to avoid triggering the elbow pain. Reducing the weight and number of reps for upper body workouts can also help you avoid overloading the tendons while your elbow heals.

When you experience pain flare-ups, icing the area can help. Apply an ice pack or cold wrap to the area for 15 minutes to reduce inflammation.

4. Use an Elbow Brace During Lifting

An elbow counterforce brace can provide additional support and stability while lifting, helping prevent further tendon strain. This brace works by compressing the forearm muscles and shifting tension away from the inflamed tendon.

5. Improve Your Lifting Form To Prevent Further Injuries

Improving your form when lifting weights can help you avoid straining your tendons further and prevent elbow tendonitis from recurring. Without adapting your form, the injury may recur or not heal in the first place.

When lifting, practice keeping the wrists straight, tucking your elbows close to the upper body, and not overextending your elbows. You may need to adjust your weight or number of repetitions if you struggle to maintain good form.

Schedule Chiropractic Treatment for Elbow Tendonitis Today

If you are dealing with elbow pain from lifting weights, a chiropractor can guide you through a personalized treatment plan to relieve pain and inflammation and prevent future injuries. Whether you need help with neck torticollis, elbow tendonitis from lifting weights, or a range of other musculoskeletal conditions, ChiroCare of Florida offers non-invasive treatment.

Make an appointment at our Port St. Lucie office today by calling 772-279-8048.