Elbow pain during weight training: how to identify and prevent it

Elbow pain is among the most common musculoskeletal disorders in bodybuilders. Whether it appears on the outer side of the elbow or the inner side of the elbow, it can hinder progress and affect the quality of your workouts.

This article provides an overview of common causes (including nerve compression) and management strategies to effectively protect your upper limb.

Where is the main elbow pain located?

Epicondylitis (tennis elbow)

Pain is generally located on the outer side of the elbow, where the tendons of the forearm extensor muscles attach. It often occurs as a result of repetitive stress, inadequate movement, or overload in exercises targeting the area (such as triceps extensions or pronation/supination movements).

Epitrochleitis (golfer's elbow)

Here, sensitivity appears on the inner side of the elbow, where the flexor muscles originate. Repeated wrist flexions or poor alignment can irritate the area. Pain can intensify with each repetition, especially when using heavy loads or poor technique.

Ulnar nerve compression: when the arm extended hurts

The ulnar nerve, which runs along the forearm and passes around the elbow bump, can undergo nerve compression when the arm is held extended or when there is prolonged stress.

This phenomenon is sometimes called "ulnar tunnel syndrome" or cubital tunnel syndrome. The upper limb may then experience numbness or tingling in the little finger and ring finger, or even weakness when grasping objects.

In weightlifting sessions, certain postures or excessive tension can aggravate this problem, hence the need to be attentive to form and avoid straining the elbow in maximal extension for too long.

Frequent causes and risk factors

• Overload or repetitive movements: repeatedly lifting loads, without allowing the elbow area time to recover, exhausts the muscle tendons around the joint.
  

• Poor technique: incorrect alignment of the wrist, forearm, or shoulder can disrupt load distribution, excessively stressing the structures around the elbow.
  

• Untreated previous injuries: an old elbow trauma or musculoskeletal disorders (MSDs) that have not received serious treatment can reactivate.
  

How to prevent and relieve pain?

a) Adjust training

• Control load and volume: gradually increase your weights to avoid sudden shocks.
  

• Improve your technique: ensure precise placement of your wrists and forearms during curl, triceps, or row exercises.
  

• Vary grips: alternating supination, pronation, or neutral grips limits over-solicitation of the same tendon.
  
  

b) Stretching and warm-up

Before each weightlifting session, warm up your elbows and wrists by performing extension, flexion, and rotation movements. Post-session stretching exercises also help relax the muscles and tendons involved, thereby reducing accumulated tension.

c) Management solutions

• Anti-inflammatories: in the acute phase, a short course of treatment can reduce inflammation and relieve pain.
  

• Relative rest: temporarily avoid painful movements, but maintain moderate activity to promote blood circulation.
  

• Wearing orthoses or elbow pads: some stabilizing accessories can relieve irritated structures.
  

• Physiotherapy: a physiotherapist will offer massages, progressive strengthening exercises, and gentle manipulations to facilitate healing.
  
  

d) Beware of ulnar nerve compression

In case of suspected nerve compression (tingling, pain radiating along the forearm, weakness of the pinch), an immediate adjustment of your technique in the gym is essential.

Remain vigilant about alignment, avoid holding the arm extended for too long, and stop the exercise if you experience unusual tingling.

When to consult a professional?

If the pain persists beyond a few days or worsens despite a reduction in training, it is prudent to consult a doctor or physiotherapist. A comprehensive examination will assess for micro-tears, ulnar nerve compression syndrome, or more serious inflammation.

Early management allows for ruling out any risk of complications and safely resuming weightlifting.

Conclusion

Elbow pain should never be ignored, as it can lead to more serious complications if no action is taken. Whether it's discomfort on the inner side of the elbow, tension on the outer side of the elbow, or nerve compression causing numbness, the key lies in prevention (warm-up, adapted technique, load management) and prompt treatment.

Weightlifting should remain beneficial for the body: a healthy elbow, free from inflammation or overuse, is essential for progressing serenely in your sport.