Usually, elbow pain occurs when you add too much weight or do too many repetitions of a given exercise, which slowly deteriorates the tendons of the elbow.
Although the causes of elbow pain are many and difficult to pin down, most cases can be corrected with some simple changes in the training plan.
The elbow consists of a joint formed by the intersection of the humerus (upper arm bone), the radius (large forearm bone) and the ulna (small forearm bone). The point where these bones meet traverses tendons, ligaments and muscles.
The job of the elbow is to allow the forearm to flex and extend. It is involved in the most common exercises of the upper body, so it’s proper functioning is essential. Therefore, discover what you must do to solve elbow pain on time and keep it healthy.
Guide to solve elbow pain
1.What are the causes of elbow pain?
There are two main causes of elbow pain, which are the following:
1.1 Traumatic injuries
For example, if you are performing a bench press, and suddenly there is excruciating pain in the elbow, it is likely that you have broken a tendon or ligament or there is a dislocation of it.
1.2 Repetitive stress injuries
If, suddenly, you begin to manifest an elbow pain, it is likely that you are dealing with a repetitive strain injury (RSI). This type of injury is caused by wear and tear due to repeated movements and excessive use. And they tend to worsen progressively over time due to lack of appropriate measures in time.
2.Who are more likely to suffer elbow pain?
People who practice sports or exercise routines that require frequent use of elbows are more likely. This is the reason why one in two high level tennis players can develop elbow pain at some point in their careers. Also, changing from a sedentary lifestyle to one that includes sudden exercise is another common cause.
In addition, people who are engaged in work that involves lifting, moving and carrying things constantly also have twice the risk of developing elbow pain, than those with more sedentary jobs.
3.What is the difference between tendinitis and elbow tendinosis?
When the body suffers an injury, it produces an inflammatory response to help repair the damage. This can cause sensitivity, swelling and pain. Usually, this disappears after several days or weeks of rest.
Tendinitis refers to the inflammation of the tendon, and is often confused with another cause of pain called tendinosis . The latter refers to the gradual decomposition of the tendon over time.
Tendinosis tends to take much longer to heal than tendonitis. Compared to muscles, skin and other tissues, tendons have fewer blood vessels so they do not receive the same amount of oxygen and nutrients to heal, grow and strengthen.
The early tendinosis , usually cured after 6 to 10 weeks off.
4.How to calm elbow pain?
Many of the most common solutions for elbow pain, is ingesting nonsteroidal anti-inflammatory drugs (NSAIDs). Also, it is advisable to place cold and use medications called corticosteroids.
It is important to note that in most elbow discomfort, a few days or weeks of rest are not enough. If your elbow has been bothering for several weeks or months, it may require taking more time to heal.
5.What other measures to take to heal the discomfort in the elbow?
The solution is not necessarily to stop training completely. It is best to modify and gradually reduce the workouts, giving time for the elbow to heal. Therefore, it is convenient that you follow these steps to solve elbow pain:
5.1Adjust the training plan
In many cases you will notice pain with certain exercises. For example, the elbow can hurt when you press the barbell bench press, but not when you perform bench press with dumbbells. If that is the case, then avoid the exercises that hurt until the elbow heals.
This not only allows you to keep training, but research shows that keeping you active will help a faster recovery.
5.2Test physical therapy
Physical therapy involves the use of special exercises and devices to help people recover or preserve a healthy movement. It can involve any number of different treatments, from massages to special movement exercises.
Different physical therapists also have methods and recommend different techniques, so it is difficult to say that it works or not. Therefore, if resting the elbow does not work, then try to perform therapies. This is particularly true if you have been dealing with the pain for a long time, and you are continually with this hurt joint.
5.3Take the right supplements
Supplements do not cure injuries; but, to train properly, to take a healthy diet and to give you enough rest are measures to solve an injury.
Most supplements that are commonly marketed for joint pain, such as glucosamine, have been widely discredited. That said, there are safe, natural substances that science indicates help prevent and reduce elbow pain. These include fish oil, collagen and grape seed extract.