5 Ways to Prevent Elbow Pain When Working Out

Elbow pain is a problem that we commonly found in population that is very active in sport activities. Elbow pain during workouts can stem from various causes, including overuse, improper technique, muscle imbalances, or pre-existing conditions such as tendonitis and arthritis. Activities involving repetitive or high-stress loads can strain the tendons and muscles around the elbow region, causing discomfort or pain. Poor lifting technique and form while performing high-stress load exercises, especially those engaging the arms, can apply undue stress on the elbow joint. Thus, seeking guidance from a healthcare professional can provide tailored advice to address the issue, preventing it from escalating into severe problems.

Here are 5 ways that can help you in preventing elbow pain when working out:

Proper warm up before workout

Warming up before exercising is always significant, it helps to increase the blood flow to the muscles and prepare the joint for movement. In other words, warming up help us to get our muscles and body ready for the high intensity activities.

Correct form and technique

To avoid unnecessary strain on the elbows, it is important to maintain a proper form during exercises, especially those involving the arms. This includes proper posture, positioning, and controlled movements.

Gradual progression of intensity

It is important to plan a workout that gradually increase its intensity or weight. By gradually increasing the intensity, it allows our body to adapt to the load and stress during workout and help prevent elbow pain that cause by overuse injuries.

Rest and recovery

Resting after a workout is essential in preventing elbow pain by allowing the body to recover and repair. When you exercise, especially it involves the arms and elbows, the muscles and tendons around the joint experience stress and micro-tears. Rest is crucial for the body to heal these minor damages. For example, intense workouts can cause inflammation around the joints, contributing to pain and discomfort. Resting gives the body time to reduce inflammation and swelling, allowing the affected tissues to heal effectively.

Consultation and modification

If you are experiencing persistent elbow pain, seek advice from a fitness trainer or healthcare professional who can assess your workout routine recommend modifications or specific exercises to alleviate pain on the elbows.

By incorporating these preventive measures into your workout routine, you can significantly reduce the risk of elbow pain and injury during exercise.