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How To Fix Elbow Pain (BULLETPROOF YOUR ELBOWS)

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Rating: 4.0; Vote: 1

Now Ive personally experienced elbow pain and tennis elbow before and I know its not fun. It hinders our training, diminishes our performance, and it just plain hurts. So today I want to go over 3 elbow pain causes that are likely contributing to your elbow pain when working out and what you need to do in order to not only fix your elbow pain but the exercises to do for elbow pain thatll prevent it from coming back. This way, you can start lifting pain free as soon as possible and protect this joint for life. The first culprit is an imbalance in your forearm strength and just weak grip strength in general. Weak extensor muscles in the forearm are the main culprit for elbow pain and studies cite repetitive gripping to be the cause of elbow pain. So strengthening your forearms, especially your extensors, as well as increasing your overall grip strength is whats key to creating bullet-proof elbows and has consistently been shown to be an effective approach to relieving elbow pain. And the simplest way to start out is to regularly perform standard wrist extensions to help strengthen and build more endurance in your weaker wrist extensors. If however the pain you experience is on the inside of your elbow rather than on the outside, then youd want to perform wrist curls instead of wrist extensions to help build the endurance of your wrist flexors since in this case you have the opposite imbalance. So we addressed a problem below the elbow, but now we need to look above the elbow for some other possible elbow pain causes. And the most common culprit here is weakness in the muscles involved in stabilizing the shoulder and scapula. Because a lack of stabilization here then means that the muscles surrounding your elbow joint will be forced to work overtime to compensate for that lack of stability during our pushing and pulling exercises. Which again leads to elbow pain due to overuse and over-dependence on these forearm muscles. I have put out quite a few videos that address these muscles (linked below. But some of the best options for you to get started with would be exercises like scapular pull-ups to help strengthen the traps, and then simple external rotation movements to help strengthen your rotator cuff. The last cause of elbow pain when working out, or the worsening of your existing elbow pain, is often due to just trying to push through the pain. When you feel discomfort in your joints, dont ignore it. For this reason, dumbbells will become your best friend as they allow you to manipulate your hand position into basically any position that feels comfortable. Basically, we want to take our hands out of a supinated or pronated position and instead into a neutral grip as much as possible, since this places the least stress on our forearm muscles and eliminates our tendency to excessively flex and extend our wrist as we perform our exercises. In addition, to fix your elbow pain, you want to always be mindful of your wrist positioning during your exercises. Avoid flexing or extending your wrists excessively during exercises like chin-ups, curls, and even pushdowns as this creates a ton of stress on the forearm muscles and tendons. Instead, focus on keeping the wrist neutral and in line with your forearms as you perform these movements. To sum up the video, here are the steps and exercises to keep in mind for elbow pain: First, dedicate more time to your forearm training and grip training. Pain on outside of elbow = Wrist extensions: 3 sets of 10 reps Pain on inside of elbow = Wrist curls: 3 sets of 10 reps Suitcase carries: 3 sets of 30s walks each side Then, address potential weaknesses in your shoulder and scapular stabilizer muscles. Scapular pull-ups: 3 sets of 10 reps External rotation exercise: 3 sets of 5-10 reps And finally, manipulate your exercises and be mindful of your wrist positioning to avoid worsening the pain. Implement more neutral grip exercises: Hammer curls, neutral grip presses, neutral grip rows, etc. But all in all, you need to realize that if youre feeling stress in certain joints then its often a result of imbalances or weaknesses elsewhere in the body. And for a step-by-step program that prevents this from happening by showing you exactly how to train to maximize growth while correcting your imbalances and weaknesses in the process, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: SHOULDER STABILITY VIDEO: SCAPULAR STABILITY VIDEOS
Date: 2022-01-03

← Why Your Triceps Aren't Growing (1 Key Exercise You're Not Doing Enough)

The WORST Stretches For Low Back Pain (And What To Do Instead) Ft. Dr. Stuart McGill →

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Comments and reviews: 10

Manuel
I recently started getting a pain in my left elbow after starting a pull up and dip challenge.
I've been doing 90 pull ups per day and 100 dips per day for the last 30 days with one rest day per week. My max rep on pull ups started at 3 reps x set. Now I can do 10 rep sets. I couldn't do a single pull up, but I changed that by watching Jeremy's video on pull ups. I still encorporate some variations to efficiently improve my pull up strength.
The pain started around day 25 in my left elbow and at first it was just a slight discomfort. Today is my second rest day after completing the 30 challenge. The pain has subsided slightly, but I think I'm in for a 5-7 day rest =(. I am not going to continue the challenge, instead I am returning to my weekly split and taking some advice from this video I will place some emphasis on grip strength.
Edit: I don't think the pain is coming from any shoulder issues. I do a lot of Scapular bullet proofing.
My grip strength is also great, but I have been laying off on the forearm training because of the challenges. I decided to rest because I will not let elbow pain affect my climbing, I value my body very much.
My pain may have started from my wrist positioning during pull ups and dips XD.
Thank you Jeremy for your excellent videos.
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sport
MY FINAL SOLUTION: After I tried all sorts of pain relief and strengthening techniques (none worked, I started observing the pain patterns and realised it was mostly after the bench press. At first I thought I was pushing too hard (after all I'm 47 I'm not healing as fast anymore. But then I noticed that without realising I was extending my wrist, which, though not too much, was the source of the problem. I guess it brings the extensors carpi in a disadvantaged position to stabilise the elbow joint. After that I consciously pay attention to keeping my wrists straight and my forearms tight and the problem is gone!
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Dirk
I have tendonitis on outside of left elbow (my weaker arm. I assumed it was because my left forearm muscles are weaker which causes the tendon to pick up more of the work. Unfortunately the pain is such that I cant do the extensor exercise with any weight at all (basically just flexing my hand, while held in a fist. Oddly enough, it feels very good during and immediately after my workout, but after a couple of hours of cool-down it stiffens up and gets sore again. I will try using all neutral grip exercises
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Kevin
Great video and very helpful. Would these tips pertain to an inflamed elbow bursa sac? Aka bursitis. My elbows have felt good but all ofva sudden I developed Popeyes Elbow, didnt know what was happening and went to the ER. That was the diagnosis. Im dropping triceps isolation work for now, gonna swap out curls for hammer curls and layoff chins for now, maybe lighten weight on close grip bench. Any other recommendations?
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Sumarlin
I broke my right arm few years ago and now i feel pain in my left elbow when doing pushups. This is so weird for me, because I thought my left arm will be stronger than my right arm.
Now I know what really happened, my left elbow was overworked from taking more load for my weaker right arm.
I think dumbbell will be my best friend now
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GlacialImpala
Wait, I don't understand something. You suggest exercising extensor muscle as a way to prevent pain from over-using the extensor muscle during various workouts?
It makes no sense, unless you mean postponing all the other workouts until the extensor is strong enough but that wasn't explicitly said.
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Nygma
My elbow hurts inside, as a noob armwrestler i ve done only wrist curls (heavy, light. I had a practice with someone much stronger. At straightening my elbow hurts. Still after two months. The pain goes away after weeks but it came back as i started practice again. Help?
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James
Yeah man, great video, I've started doing heavy farmers walks with the handles. I'm up to around 150 lbs per side, started developing lower tricep joint pain at the elbows. Started using bands and lighter dumbbells and the pain is starting to go away.
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anniel
Impressive video. i have not veen abke to lift anything after recently a good few mobths of lifting heavy and bulked up. my elbows couldnt handle it but i can literally do nothing wit them atm as its making it worse.
Great video buddy!
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josh
Now this is the kind of fitness video that's needed. No BS on how to get big fast! Or lose a million lbs in 12hrs.
Education on how to prevent or repair injury is often overlooked.
Not to mention the quality is top notch!
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