Elbow Pain When Working Out (WHY & HOW TO FIX IT!!)



it's hard to believe that this little area right here is enough to take down even the toughest guys in the gym when it gets injured today I'm going to talk to you about why it happens and more importantly what you can do to make sure it doesn't what's up guys jeff cavaliere athleanx.com elbow pain when you're lifting it's one of the most debilitating injuries you can face if you're in the gym and why because it's actually one of the most long-standing issues once you have it anybody that's trained for any length of time that's probably had elbow pain at some point that's kept you out of the gym and maybe kept you out for a long time or made you alter the exercises that you're doing there's two types of pain now that we're going to get in a rail boat it's going to be either on the inside of the elbow here or it's going to be on the outside of the elbow right here okay that's the difference between tennis elbow and what we call golfer's elbow tennis elbow again being on the outside here and golfer's elbow being on the inside but guess what guys this isn't the problem the elbow has nothing to do with it this elbow problem is a wrist problem or it could be a strength problem somewhere else compensation is what causes the elbow to take the brunt of your weakness or your mobility so what I want to do today is show you what's actually causing it whether it be golfer's elbow or tennis elbow and more importantly what you can do to fix it and then how you can get back in the gym if you've been hung up or laid up for a while with it so let's take a look at this right now guys we've got a look at our form if you want to identify these two points what you have to do is just take your arm here take your fingers kind of like in an L shape here and just put it right over the top right in the crook of your elbow when you reach around and grab where your thumb goes here this is the medial epicondyle that's going to be where your forearm flexors attach all these muscles here that flex your forearm if your ones on the outside here with your fingers that's the lateral epicondyle those are going to be your extensors in your forearm that do this those all attach out here we have two things that go wrong whether it be in a medial or lateral the problem is either you are overusing the muscles in a weakened state or you the ability to control the eccentric contraction of that muscle so let's take a look first at the medial elbow alright so let's take a look at that inside elbow and again I think it's the most common source of pain guys we'll get the inside elbow pain because they're not strong enough when they're doing their pulling exercise this is a pulling exercise flaw if you take this band we try to simulate what's going on with our muscle it basically is going to take you know they're going to start from the wrist here they take all the common flexors inside the fingers they all come together and then you attach right here up on the inside of the elbow so when we pull up on here it actually pulls the wrist up now when you're doing an exercise like the champ as I'm demonstrating here you can see that as I'm pulling myself to the bar what do I do what do most people do when they're trying to cheat the chin up they curl their forearms they use their forearm flexors because they're afraid that they either don't have this strength in their back or their biceps to get them up to the bar so they use the help of the forearms the problem is then on the way down after they've curled their forearms in as they come down they let that just kind of flop back into a straight in position so you're getting this eccentric overload that is way too much for your your forearm flexors to handle you're talking about the whole weight of your body being attacked with an eccentric chin up you know that's not enough you it's really tough to have the adequate strength to handle that unless you're working on your forearm directly or you do what I tell you a little bit here to fix this say same thing on a row if you look here back at the skeleton if I row and I'm trying to pull the row you know the weight in here I can see the row again as I get here how do we feel as if we get that bar a little bit closer how do we get that how we get that handle a little bit closer to our to our belly like we're finishing out the movement we do it by just curling the wrist in we're using the forearms to flex it in it pulls it without actually having to get our elbow any further past our body it's sort of an illusion we want to feel as if it's getting to our chest but we know we can't get it there with the strength of our rhomboids and back alone so we cheat it and we pull with the form and again what happens when we come out we're usually straighten the arm and against eccentric overload here on the middle of the elbow so two examples there again on polling exercises where the weakness usually the muscles that you're training causes you to compensate and use the muscles that probably shouldn't be doing the work the other there to assist but they shouldn't be trying to do all the work and I'm going to tell you again what you should do to fix it matter of fact let's talk about it right now okay so if you want to try to get rid of that medial elbow pain the first thing you're gonna want to do is start to stretch that out a little bit it's probably sore is probably inflamed you're probably going to have to take some time away from the gym to let that calm down alright but you're going to want to stretch that out by straightening the elbow and then extending the wrist right because it crosses talking about two joint muscle here so you straighten the elbow you extend the wrist back stretch it out hold it do that a few times each day ice it if you need to when it starts to feel like you're capable of getting back in the gym the key thing here guys is neutral wrist position I don't care if you have to drop the weights that you're using watch again as I do this chin up instead of letting myself go into the cheap version of this by pulling my wrist down towards me and activating my forearm flexors let's keep a neutral grip better yet if I even had a bar that I could do a neutral grip on where I could keep my hands sighs you know facing each other and again not bending back or not bending forward that would be a great option especially as you're getting back into the game so drop the weights a little bit reinforce the neutral wrist which is here get not bent this way at all and also not bent backwards and keep that for all of your movements that you're doing you're pulling movements for and your workout and you should start to see that this will get better and better and better over time and you'll start to be able to overcome that long term you're going to want to start including forearm work to make sure that your forms are adequately strong to handle these stresses if you encounter them again but you should be getting better at being able to control the wrist flexion alright so let's talk about the outside of the elbow now we have the exact opposite situation again the muscles cross through the wrist and then they come out to the outside elbow on the top part up in here okay and when you get that pull of the muscle you're going to cause an extension back here of the wrist like that now where I see the problems here is not necessarily it although it does happen the eccentric overload here too but where I see the problem is it's from this chronic extended hand position that we were in when we're in the gym if we're grabbing dumbbells as you can see here you can see that the muscles are chronically in this contracted shortened State on the back of our forearms the overuse comes here this is where some people will break down even out of computer desks because they're constantly in this position with their wrists bent backwards and these muscles constantly on the go you're going to want to make sure that your muscles are prepared for that you do that with a lot of high rep extension training when you're doing your forearm work but if you're not equipped for that you go into the gym and you try to do that especially if you're trying to prevent a weight from falling away from you right if you're doing some kind of a high pole right and you're pulling up this way you're at your wrists are bent back that the weights going to fall away from you really want to make sure that it doesn't happen you're in form for really going to be working hard that could be where the eccentric portion comes in the overload but more more importantly we see that with tennis players again they're in this extended wrist position as they get ready to hit and what happens after they hit and they release the wrist just naturally follows through and that eccentric pull on the back of the forearm here is a lot of times enough to cause a micro tear in these muscles that causes the inflammation so the point is even here in the gym if you're going to be going to grip things you try to grip with a more neutral grip you're going to pick up those dumbbells try doing like I'm showing you here with a more neutral position of the wrist it's not that natural because naturally our wrists go into a little bit of extension because it's a stronger position for us a stronger grip but if you're dealing with it in flame position you either aren't going to do anything at all or you're going to make this slight modification to help you come back and get over the issues that you're having so for the time being you want to try to be sure that you grip it with a neutral grip so there you have it guys hopefully arraignment it myself were able to not only help you identify what might be causing the source of your elbow pain but help you to make sure that it doesn't keep you on the shelf for all that long you got to remember you got to start stretching it out whether it be the back side or the other side you got to apply some ice to control the inflammation in the early stages but when you're ready to get back into the gym you got to start making these modifications doesn't have to be long-term but right now it has to be taken care of until you can adequately build up the strength and endurance in your forearm muscles with more direct form work fact we have a complete form workout here that I posted quite a while ago but it still definitely applies you can check that out on our channel as well if you guys found this helpful make sure you leave a thumbs up and a comment of what else you'd like to see and if you want to put the science back in strength guys and start training without worrying about getting injured without worrying about missing time in the gym because the workout you're doing leaves you beyond the point of even be able to function that's a bad thing right then you gotta head over to athleanx.com as a physical therapist I create a program that I feel not only helps you get bigger stronger faster but keeps you healthy and during the process so head over to athleanx.com right now meantime guys I will see you back here in just a couple days you

29 thoughts on “Elbow Pain When Working Out (WHY & HOW TO FIX IT!!)

  1. It's funny, at 6:25,Jeff uses Raymond's bony hand instead of his own hand to point out the affected forearm area.

  2. My tennis elbow acts up when I do reverse grip triceps pulldowns. In fact, I dont do them anymore because it is agonizing. Also, standing dumbbell curls are a struggle for me as well, especially when I start from a hammer curl position then supinatrle as far as I can at the top. I have switched to seated preacher curl machine instead. My pt tells me to lay off it for a while , which I have. I just wish this nagging injury would go away so I can start lifting the way I used to.

  3. Jeff this is brilliant stuff here, climber here and can really relate to the injury processus you are describing++++ and never seen on any climbing injury article

  4. So I have tendinosis on my right elbow (I have golfers elbow), so my tendon is damaged but it only hurts when I am doing diamond push up… I have this shit for 10 months , and I stopped workout before 6 months but I have still have this shit, what the fuck should I do? Please HELP,please

  5. Thanks so much Jeff! I spent a bunch of money to have a pro trainer train me and he was telling me to do curls with my wrists in full flexion and not neutral. I guess my question is (and this is for anyone), if they are flexed before and do not attempt to help in the curl, does it still over work them? . I'm thinking that's when this pain started.

  6. For me I began to get pain when I hit my new or in dumbbell press 140 Ib I thought it was cuz I went really heavy for my age and weight since I’m 120 pounds and just turned 15, so I’m guessing that my muscles were able to handle it but my bones couldn’t but what I don’t get, is on free bar benchpress I can do 185 Ib but I don’t feel pain. So I don’t understand why I began feeling pain with the dumbbell

  7. Sir if I do not on the wrist if I keep the wrist straight for pulling exercise vil it be 100% effective.. Im asking because I got pain in my elbow n I don't want to discontinue the gym please help me out

  8. Thanks for the help..I dont work out much
    .but I do work at meat processing plant where they dont really teach you this stuff..I'm working with knives allday using my wrist elbow and biceps..had pain in my elbow and this really helps

  9. Thank you so much! I was worried I had ruined my right elbow, but it was just bad form as usual with me. I made the changes you suggested and what a difference! Thanks again Jeff!

  10. wow i always thought it's because of heavy pushpresses etc, but it's actually the pulling that friggs up my ellbow

  11. I tired everything, I did this , I had an injection and the pain keep coming back, its not a bad pain to the point where I need to have a surgery but its an annoying pain, I contacted you on IG and just need anything to help me to do this the right way. DO you think it's a good idea to have a surgery done? do you think that would fix it? the injection helped for like 3 weeks and pain is back, its only when I do back workout, any back workout where I have to extend my arm to the fullest. Also, any meds or cream or meds I can take to help fix the repair? Kindest regards.

  12. My physio worked on the opposite arm to the one giving me pain, and it worked now WTF is that all about.😱

  13. jeff i tried the stretch as you suggested and got immediate relief from pain in the inside of my elbow which prevented me from working out for 3 days now. thanks so much!

  14. Thank you for this. I have medial pain, right near the funny bone. very sore when I do any pulling exercise. I think, as you highlighted, that my soreness originated from overdoing the number of reps, when doing chin-ups, incorrectly. I felt I was getting stronger doing them. It seems fine when I do any pushing exercise though. Is that normal?

  15. Yep. I have outside elbow pain. I went up in weights and now it hurts. I just tested the natural grip verses extended and it hurts way less. Hammer curls is the only thing I have cut out because it’s virtually impossible. Painful!!! I’ve had the pain for weeks and not getting better. I took 9 days off from gym and still hurts.

  16. I would pay 500 per hour to have time with him i wish more physical therapists were as knowledgeable as him.

  17. well thank you for the video and all your videos actually. Highly educative.
    However i have an elbow pain and feel it when open my hand fully (biceps full extension) and i dnt feel it from the chin up or from the row, it kills me when doing triceps and go for high weights. i can even feel the pain when i a touch my elbow. it happened to me 4 months ago and it just don't go.
    I went to the doctor, made an MRI and said it is an inflammation in the triceps tendon, gave some medicines and have become much better and stopped triceps for a month. However when i got back to triceps even with baby weights i felt that my elbow is not normal but i still have the strength however when i put some weights back after few weeks the pain just came back. no pain when benching even with high weights.
    Hope u can help.

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