If you've ever felt elbow pain such as a sharp twinge or lingering ache when lifting, whether at the gym, picking up shopping bags, or even just lifting a kettle, you're not alone. Elbow pain when lifting is a common issue that can range from mild discomfort to something that stops you in your tracks. But what’s causing it, and more importantly, what can you do about it? Let’s break it down.
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Why Does Your Elbow Hurt When You Lift?
Your elbow is a complex joint that relies on a network of muscles, tendons, and ligaments to function smoothly. When you lift something, especially if it's heavy or repetitive, those structures can become irritated or strained, leading to pain. Some of the most common causes of elbow pain include:
1. Tennis Elbow (Lateral Epicondylitis)
Despite the name, you don’t have to play tennis to get tennis elbow. It happens when the tendons on the outer side of your elbow become inflamed due to repetitive gripping, lifting, or twisting motions. It’s particularly common in weightlifters, office workers, and anyone who uses their hands frequently for work or hobbies.
Signs of tennis elbow:
Pain on the outside of your elbow
Worsening discomfort when gripping or lifting
A weak or aching forearm
2. Golfer’s Elbow (Medial Epicondylitis)
This is the opposite of tennis elbow, affecting the inside of the elbow instead. It’s caused by repetitive stress on the tendons that help flex your wrist and fingers.
Signs of golfer’s elbow:
Pain on the inside of your elbow
Discomfort when lifting or gripping objects
A stiff or weak wrist
3. Biceps Tendonitis
If you’re feeling pain at the front of your elbow, it could be due to biceps tendonitis. This occurs when the tendon connecting your biceps muscle to your elbow becomes inflamed, often due to overuse or improper lifting techniques.
Signs of biceps tendonitis:
Pain or tenderness at the front of the elbow
A dull ache that worsens with movement
Possible swelling around the elbow
4. Cubital Tunnel Syndrome
If your elbow pain comes with a tingling sensation or numbness in your fingers, cubital tunnel syndrome could be the culprit. This happens when the ulnar nerve (your "funny bone" nerve) gets compressed, leading to nerve-related pain and weakness.
What Can You Do About It?
Most cases of elbow pain can be managed without surgery! Here’s what you can do to relieve pain and prevent further damage:
Rest & Modify Activities
If lifting is causing discomfort, take a step back and give your elbow a break. Avoid repetitive motions or reduce your lifting intensity until the pain improves.
Apply Ice
If your elbow feels inflamed, icing the area for 15-20 minutes a few times a day can help reduce swelling and numb the pain.
Strengthen & Stretch
Strengthening the muscles around your elbow can prevent future injury. Try gentle wrist curls, forearm stretches, and resistance band exercises to improve flexibility and support the joint.
Check Your Technique
If you’re experiencing pain from weightlifting or repetitive tasks, your technique might be to blame. Adjusting your grip, using proper lifting mechanics, and ensuring ergonomic positioning can make a huge difference.
Use Supportive Gear
Wearing a brace or elbow strap can help offload stress on the tendons, reducing strain during lifting.
Consider Physiotherapy
If your pain persists for more than a few weeks, seeing a shoulder and elbow specialist can help you pinpoint the cause and create a tailored recovery plan.
When Should You Seek Help?
While mild elbow pain often improves with rest and home care, you should see a specialist if:
The pain lasts more than a few weeks
You experience numbness, tingling, or weakness in your hand
Your elbow swells, locks, or feels unstable
The pain significantly interferes with daily activities
Ignoring persistent elbow pain can lead to chronic issues, so getting the right treatment early is key.
Final Thoughts
Elbow pain when lifting is frustrating, but it doesn’t have to be permanent. With the right approach, rest, strengthening, and good technique, most people can recover fully and get back to doing what they love.
If your pain isn’t improving or you’re unsure about the best treatment for your elbow, I’m here to help. Make an appointment at my private clinic in Dorset, and let’s work on getting you back to pain-free movement.
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