Tennis Elbow
Nurse Susan provides advice on weight training if you have tennis elbow.
Ignoring the misleading title, tennis elbow is not necessarily a tennis-related injury. Instead, it is a prevalent elbow-related affliction that can strike anyone from weightlifters to computer users in equal amounts. Medically known as lateral epicondylitis, this painful inflammation of damaged tendons is caused by repetitive motions, which can force an abrupt standstill to your weight training routine overnight. So what can you do? Do not miss this informative guide to understand your options better and avoid exacerbating your injury.
Seek Medical Diagnoses
At any sign of persistent elbow pain, please make an appointment to meet with your doctor, and get them to analyse the problem. The only way one can approach their specific injury correctly is to unearth the fundamental issue first and foremost. Under their guidance, you can decide whether to move forward with any training, to rest up safely or if your case is severe enough to warrant some physiotherapy and medication.
Knowing Your Injury
After the conversation mentioned above, with your medical professional having uncovered the root cause of your current trauma, you should easily be able to work out where you went wrong and what to avoid. If your injury stems from heavy lifting, your old weight training routine is out of the question. However, suppose this is a sporting development. Select weightlifting workouts could be good for your rehabilitation, as you have more control over your elbow in this scenario, unlike the unpredictable nature of certain sports. And finally, if your strain is computer-related, careful weight activities should not be a problem.
Daily Life Adjustments
If you spend the majority of your day sitting at a desk, research any ergonomic equipment that may ease your condition, and maintain a keen awareness of your posture. You may also want to consider wearing a tennis elbow brace as this will restrict any unwanted movements while distributing pressure away from the tendon. Furthermore, enjoying a regular massage will aid your circulation. Do not forget to shower safely while injured, using a back scrubber to minimize any exaggerated or awkward motions that worsen your injury.
Warming Up
Once you have received the go-ahead from your doctor, you can slowly re-enter the world of routine exercising. More now than ever, it is imperative for you to warm up and stretch your body before launching into any upper body training, so start by getting the blood pumping through your legs and core first. Once your muscles are flexible and ready, introduce some very light weightlifting and build up. Stretching your wrists 4 to 5 times a day is also highly recommended.
Cut Back
No matter where you currently are within your tennis elbow torment, the last thing you want to do is push yourself so hard that you derail your already slow recovery time. Reduce any resistance by lightening the load, performing fewer reps, and treating yourself to more extended rest periods. Remember to get plenty of sleep. This is when your leading restoration takes place, and be satisfied that your cautious schedule is better than nothing because nothing is all you will be able to do if you overload yourself.
Use Dumbbells Rather than Barbells
If you are sure that you can proceed with your weightlifting training, there are still further dos and don'ts to consider. For example, many experts agree that it is best to abstain from barbells, as people tend to increase the load when using two hands. Instead, focus your training on dumbbells, as this will be more difficult to lift beyond your current capabilities.
Listen to Your Pain
Naturally, this is very frustrating for anyone. Some dull throbbing is expected during any worthwhile weightlifting routine. Still, suppose you experience a sharp, persistent pain in the problematic area. In that case, it is in your best interest to stop what you are doing immediately and try a different approach. Still, you cannot ignore the fact that you are injured, and when your body is crying out for help, you need to listen to avoid developing something more serious, or perhaps even permanent.
Other Fitness Avenues to Explore
If you have been warned against any weightlifting exercises, or if you would rather be safe than sorry, you should not use this as an excuse to escape the fitness game completely. Instead, find new and exciting ways to explore your physical health without relying on weight training to get your fix, as this will keep your general fitness levels up and even speed up your recovery. Look into cardio solutions such as running, cycling, swimming, and any low-impact classes available at your gym, like yoga or martial arts.
Temperature Therapy
After your workout or even at any sign of pain, you might find some relief by applying cold to the bothered region for 10 to 15 minutes, either via an ice pack or by merely wrapping ice cubes in a towel to avoid burning yourself. On the other side of this technique, try soaking your arm in warm water as this may prove to be an even more beneficial method, relaxing your muscles with the heat while promoting more substantial blood flow. Experiment with both sides of the temperature scale and see which one provides the maximum relief for you.
Medication
Finally, if the pain becomes unbearable, you could look towards painkillers to ward off the agony and help you achieve some more comfortable rest. However, if you are going down this route, you must stop all weightlifting immediately, as these physical sensations are warning signs, and by turning them off, you may risk further trauma. Instead, use any medication in conjunction with your rest periods, and always read the label, meticulously following the instructions for your safety. Furthermore, if your symptoms do not improve within 2 to 4 weeks, go back to your doctor and re-examine your options.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- NURSE, S. (2018) Tennis Elbow [WWW] Available from: https://www.brianmac.co.uk/articles/article311.htm [Accessed
About the Author
Nurse Susan has always been passionate about helping people heal. After she retired from a lifelong career as a nurse, that passion did not disappear. She loves to use her expertise to write about the best ways to keep you and your family healthy, active, and happy.