3 Simple Steps for Preventing Elbow Pain
Elbow Pain is something that causes problems for any lifter.
It doesn’t matter what style of training or sport you practice, if your elbow is riddled with pain, it is going to keep you from lifting the weights you want to, it can keep you from performing your best, and it can be a little distraction that just sits there all the time in the back of your mind, and you will always be thinking about it and wondering when it it is going to bother you again…
I got the following email today in my inbox just as I was starting the below post. This is a question I get on a routine basis, so I thought I would address it here for all of you.
- “Hello Jedd, my name is Alex. I am definitely a fan of your site. Since you’ve been injured before, maybe you could help me out.
- I sustained an injury while doing 600 lbs calve raises. I was diagnosed with patellofemoral syndrome by the physical therapist, and I had real sore knees for six months.
- Because it took so long to heal, I now have a fear of getting injured and I am always sore, even when I work out. I wonder, is that little twinge of pain in my wrist flexors indicative of a larger problem, or is it nothing?
- Anyway, this fear of injury is causing me a lot of problems with really going to my full potential. Even now, I’m starting to be afraid of training my forearms, which I never thought would happen before. I’m afraid my wrist tendons will snap clean off the bone.
- Anyway, Jedd, maybe you have some advice for me?”
Hell yeah, I have advice for you.
Do everything in your power to prevent these injuries BEFORE THEY HAPPEN, because even if that muscle never tears, and all you get is an injury to the connective tissues, that will be bad enough.
My recommendation right away is to grab our book, Fixing Elbow Pain 2.0 RIGHT NOW while we have it on sale and start implementing the preventive strategies I cover TODAY.
Diesels, I have suffered from High Forearm and Elbow Pain on more occasions than I care to count. The first time I got it, I was doing a lot of Steel Bending while I was also doing Odd Object Lifting like Atlas Stone Training.
Both of these activities are completely safe if you watch the volume and have good technique. Unfortunately for me, I was NOT monitoring volume because I thought I was some kind of tough guy, and I was very new at Atlas Stone Lifting, so I was probably lacking a bit in the technique area too.
What resulted from this lack of attention to volume and technique was some of the worst pain I’ve ever been in – a combined case of Tennis Elbow (lateral epicondylitis) and Golfer’s Elbow (Medial epicondylitis). Both of these conditions are bad enough alone, but I had a serious case of each of them and getting through a workout meant at least a half dozen ibuprofen – I was probably on way to developing an ulcer as well!
Fortunately, these cases are preventible if you follow some really simple prevention methods, which I’d like to cover below.
How to Prevent High Forearm and Elbow Pain
1. Warm-up Properly
The muscles and connective tissues of the high forearm and elbow area need to be warmed up in order to function properly and to keep injuries away. In the video below I show what I do at the end of my full warm-up session in order to make sure my forearms are flushed with blood and the joints lubricated.
2. Stretch Post-Workout
If you are not stretching the forearm and hand muscles out at the end of your workout, then you are initiating a countdown to injury. Stretching helps to reduce the tension in the muscles, relaxing them, and allowing them to more fully recover. Skipping stretching is so 2001! It only takes 3 minutes to stretch out the forearms effectively, so I don’t want to hear any excuses.
3. Stretch Contributing Muscle Areas
Any time I feel tension building in the area near the elbows and epicondyles, I schedule a 30-minute massage. To my surprise, sometimes she isn’t even concerned about the epicondyle area, but rather up the chain to the upper arm. You see, the tricep had gotten do tight, it was pulling on the lower forearm bones and causing issues for the entire elbow. Here is what I do in order to keep this pain from coming back, 3 times a week.
For Alex, I would tell him to stretch his biceps. They could very well be tight and causing the same kinds of problems to his elbow, just on the other side. If you notice above, he said it is the flexor muscles that he is worried about. And along the lines of worrying – that’s got to stop right now! When you worry, you focus too much on the problem. Instead of worrying, pick up my program, Fixing Elbow Pain 2.0, follow my preventive strategies in the 2nd ebook, and you won’t have to worry anymore.
On top of the three things I show above, I also have a handful of exercises I do every single week in order to keep the lateral portion of the high forearm/elbow strong and stimulated. Weakness in the area is also a contributor, so I make sure there is NO CHANCE for weakness in the area.
DIESELS, I haven’t had a serious bout of epiconylitis in over 2 years since employing these regular prevention methods and I have done nothing since then but train harder and harder and harder.
I am confident that if more people followed my lead, fewer people would suffer from annoying pain like this. The information is available for CHEAP, a fraction of the cost of actual physical therapy, that’s for sure, so I am not sure why more people don’t get our ebook.
I talk all about these exercises in Fix My Elbow Pain (Special Price Right Now). Rick Kaselj and I worked together on this. He covered the REHAB portion, and I called the PRE-HAB and PREVENTIVE side.
Believe me, you DON’T want this kind of pain. I will show you exactly how to keep it away. Just click the image below.
All the best in your training,
Articles You Might Also Like:
- Fixing Forearm Pain – The New RICE
- What is Tennis Elbow and How Can We Prevent It
- Wrist Pain on the Bench Press: How to Avoid and Address It
- Dude My Forearm Hurts
- How to Hit the Speedbag
Tags: elbow injury, elbow pain, forearm pain, golfers elbow, prevent elbow pain, tennis elbow
June 7th, 2013 at 9:38 am
Jedd, Thank you for the warm-up advice. I don’t generally warm up, but I see now that this is very important, and I will adopt it.
Actually, I realize now that I didn’t tell you where the pain was. It was in my wrists along the flexor carpi ulnaris.
Thanks for the warm-up advice, that is probably the source of my problem.
January 12th, 2022 at 4:40 pm