You probably don’t think about your elbow all that often. That is… until it begins to hurt!
Experiencing elbow pain during lifting activities is a common issue that can hinder daily tasks and fitness routines.
So, let’s look into the common causes of elbow pain, exploring what you need to do when your elbow hurts when lifting, and providing strategies to find relief!
Understanding Elbow Pain
Elbow pain can be frustrating, especially when it interferes with daily activities or fitness goals. The elbow is a complex joint that connects the upper and lower arm, allowing a wide range of movement. Its frequent use in lifting and other repetitive tasks makes it particularly susceptible to strain and injury.
There are three main reasons the elbow is prone to pain:
- Its unique structure and function make it vulnerable to overuse
- Repetitive movements or improper lifting techniques can lead to stress on tendons and ligaments
- Underlying conditions like arthritis or inflammation may contribute to discomfort
The Elbow’s Structure and Function
The elbow is a hinge joint with a bit of rotational ability. It relies on the coordination of bones, muscles, tendons, and ligaments. So it’s versatile but also delicate.
When lifting heavy objects, the elbow bears much of the load. Over time, this stress can lead to wear and tear, causing pain or injury.
Repetitive Movements and Improper Techniques
Movements that involve gripping or lifting can strain the tendons that connect muscle to bone. When done repeatedly or incorrectly, small tears can develop.
Injuries like these often start as mild discomfort but may worsen if not addressed. Many people overlook proper form, which increases the likelihood of elbow strain.
Underlying Conditions
Some people experience elbow pain due to pre-existing issues like arthritis or inflammation. Arthritis causes the cartilage in the joint to wear down, leading to pain and stiffness.
Inflammation from conditions like bursitis or tendonitis can make lifting particularly uncomfortable. Identifying these problems early is key to managing pain effectively.
Common Causes of Elbow Pain When Lifting
Elbow pain during lifting can have several causes, often linked to how the joint and surrounding tissues respond to strain. Some issues stem from repetitive motions, while others are related to underlying conditions. Understanding the common causes helps in addressing the problem effectively.
There are three primary causes of elbow pain when lifting:
- Overuse injuries such as tennis elbow or golfer’s elbow
- Acute injuries like strains or sprains
- Chronic conditions like arthritis or bursitis
Overuse Injuries: Tennis Elbow and Golfer’s Elbow
Overuse injuries are among the most common causes of elbow pain. Tennis elbow, or lateral epicondylitis, affects the tendons on the outer part of the elbow.
It develops from repetitive gripping or lifting, which puts stress on the tendons. Golfer’s elbow, or medial epicondylitis, affects the inner elbow and results from similar repetitive motions. Both conditions cause pain during lifting and may worsen without proper care.
Acute Injuries: Strains and Sprains
Acute injuries happen when the elbow is subjected to sudden stress or improper technique. A strain occurs when muscles or tendons are overstretched, while a sprain involves the ligaments that connect bones.
These injuries can happen during heavy lifting or when lifting objects with poor form. Pain from acute injuries is often sharp and immediate, making it difficult to continue lifting.
Chronic Conditions: Arthritis and Bursitis
Chronic conditions can also contribute to elbow pain during lifting. Arthritis, which involves the wearing down of cartilage in the joint, can cause pain and stiffness.
Bursitis, or inflammation of the bursa, results from repeated pressure or strain. Both conditions make lifting painful, especially if they are left untreated.
Identifying Symptoms of Elbow Pain
Recognizing the symptoms of elbow pain is an important step in understanding the issue. Symptoms can vary depending on the cause and severity, but they often share common characteristics. Identifying these symptoms early can help you determine the best way to address them and prevent further discomfort.
There are three primary categories of symptoms associated with elbow pain:
- Pain sensations, such as sharp, dull, or throbbing pain
- Swelling or visible changes around the joint
- Reduced mobility and strength during activities
Pain Sensations
The type and intensity of pain often provide clues about the underlying problem. Sharp pain is common with injuries like sprains or strains, especially during or immediately after lifting.
A dull ache might indicate overuse conditions like tennis elbow or golfer’s elbow, which tend to worsen over time. Throbbing pain is often linked to inflammation, such as bursitis or tendonitis.
Swelling or Visible Changes
Swelling can occur when the elbow is inflamed or injured. It might be accompanied by redness, warmth, or tenderness to the touch. In more severe cases, bruising or visible deformities may be present, signaling a more significant injury like a fracture or severe strain.
Reduced Mobility and Strength
Limited range of motion or difficulty bending and straightening the arm is another sign of elbow problems. Weakness when gripping or lifting is also a common complaint, particularly for those with overuse injuries or arthritis. Symptoms like these can make everyday tasks more challenging and lead to compensating movements that strain other parts of the body.
Initial Steps for Relief When Your Elbow Hurts When Lifting
When your elbow hurts while lifting, taking immediate action can prevent the problem from worsening. Several practical steps can help you manage the pain and promote recovery. These steps focus on reducing stress on the joint, controlling inflammation, and providing support.
There are four key actions to consider for immediate relief:
- Resting and modifying activities to avoid strain
- Using ice to reduce inflammation and swelling
- Applying compression for support and stability
- Elevating the arm to decrease swelling
Rest and Activity Modification
Resting the elbow is often the first and most effective way to address pain. Avoid lifting or engaging in activities that involve repetitive motion.
It allows the tendons and ligaments to recover from overuse or minor injuries. If resting completely isn’t possible, try modifying your activities by reducing the weight you lift or adjusting your technique.
Ice Application
Applying ice to the affected area can help reduce inflammation and swelling. Cold therapy is most effective in the first 48 hours after pain begins.
Wrap an ice pack in a cloth and apply it to the elbow for 15 to 20 minutes at a time. Repeat this several times a day, ensuring that the cold doesn’t directly contact the skin to avoid irritation.
Compression
Wearing an elbow support brace can provide stability and limit movement that might aggravate the pain. Compression helps reduce swelling and improves circulation, which promotes healing.
Choose a brace that fits snugly but doesn’t restrict blood flow. This can be particularly helpful during activities that strain the elbow.
Elevation
Keeping your arm elevated can decrease swelling by improving blood flow away from the elbow. When resting, prop your arm on a pillow or armrest so it remains above your heart. It’s an easy and effective way to support recovery without requiring much effort.
Long-Term Treatment for Elbow Pain
For those experiencing persistent elbow pain, long-term treatments can provide relief and prevent future problems. These approaches focus on reducing discomfort, improving function, and addressing the underlying causes of the pain. Depending on the severity of your condition, you might benefit from a combination of physical therapy, medications, or other medical interventions.
There are three main options for long-term treatment:
- Physical therapy to strengthen and restore the elbow
- Medications or injections to manage inflammation and pain
- Surgery as a last resort for severe or chronic cases
Physical Therapy
Physical therapy plays a key role in addressing elbow pain. A therapist can guide you through exercises designed to stretch and strengthen the muscles around the elbow.
Strengthening these muscles reduces strain on tendons and ligaments, improving the joint’s stability. Therapists may also recommend manual therapy, where they gently manipulate the joint to improve mobility. Consistency with exercises is important, as progress is gradual and requires commitment.
Medications and Injections
For many, medications help control inflammation and manage pain. Non-prescription anti-inflammatory drugs, such as ibuprofen, are often effective for mild to moderate pain. In more severe cases, a doctor might suggest corticosteroid injections.
They provide stronger relief by reducing inflammation directly in the affected area. While injections aren’t a long-term solution, they can help manage pain while other treatments take effect.
Surgery
Surgery is rarely needed for elbow pain but can be necessary when other treatments fail. Procedures often involve repairing damaged tendons, removing inflamed tissue, or addressing structural issues like bone spurs.
Recovery from surgery takes time, but it can provide lasting relief for those with chronic or debilitating pain. It’s usually considered only after exploring less invasive options.
Preventing Elbow Pain During Lifting
Preventing elbow pain is often easier than dealing with it once it develops. By making a few changes to your approach and routine, you can protect your elbows from strain and injury. These strategies focus on proper technique, preparation, and support.
There are three effective ways to prevent elbow pain:
- Use proper lifting techniques to reduce strain
- Include warm-up and stretching exercises in your routine
- Utilize braces or equipment designed for support
Proper Lifting Techniques
The way you lift objects has a significant impact on your elbow health. Using your legs and core muscles to bear most of the load reduces the strain on your arms and elbows.
Keep your elbows close to your body and avoid locking the joint during lifts. If you’re lifting weights, gradually increase the weight over time to allow your muscles and tendons to adjust. Overloading the joint too quickly is one of the most common causes of pain.
Warm-Up and Stretching Exercises
A good warm-up prepares your muscles and joints for the demands of lifting. Spend a few minutes performing dynamic stretches that target the arms, shoulders, and wrists.
Stretching improves flexibility and reduces the risk of small tears in the tendons or ligaments. After lifting, cool down with gentle stretches to promote recovery and prevent stiffness.
Using Braces or Support Equipment
An elbow support brace can be an excellent tool for preventing pain during lifting. Braces provide stability and reduce the strain placed on the joint.
They’re particularly helpful for those recovering from previous injuries or dealing with mild discomfort. Other equipment, like padded gloves or ergonomic handles, can also make lifting less stressful on your elbows.
Lifestyle Adjustments to Support Elbow Health
Small changes in your daily routine can help protect your elbows and prevent recurring pain. Adjustments like these focus on reducing strain during activities, improving overall joint health, and ensuring proper recovery after exertion.
Start by being mindful of how you use your arms during tasks like lifting or typing. Avoid repetitive motions that stress the elbow. Take breaks when engaging in activities that require continuous arm movement. Stretch your arms and hands regularly, especially before and after physical activities, to keep the muscles and tendons flexible.
Pay attention to your overall posture and alignment. Poor posture can lead to uneven pressure on your joints, including the elbows. Simple adjustments, like sitting with your back straight and your wrists supported, can make a significant difference over time.
Finally, ensure your body gets what it needs for proper recovery. Stay hydrated, eat a balanced diet rich in nutrients that support joint health, and get enough rest. These factors help your body repair any minor wear and tear it experiences throughout the day, reducing the risk of long-term damage.
Elbow Pain Relief
Elbow pain can disrupt daily life, but understanding its causes and addressing symptoms is key to relief. Whether your elbow hurts when lifting due to overuse or an injury, combining immediate care, long-term treatments, and preventive measures can restore strength and comfort. Take steps to protect your elbows and maintain their health.
At Hand Surgery Specialists of Texas, we provide expert care for hand, wrist, and elbow conditions, including Tennis Elbow, Cubital Tunnel Syndrome, and Bursitis. Using advanced, minimally invasive techniques, our specialists deliver exceptional treatment at our Houston-area locations in River Oaks, Webster, North Houston, Katy/Sugarland, and Baytown.
Get in touch today to find out how we can help with your elbow issues!
