Lifter’s Elbow: How to Prevent and Manage Epicondylitis for Pain-Free Training

One of the most common conditions that can hamper someone’s resistance training is something informally referred to as “lifters elbow”.  This is one of many terms for the formal name of epicondylitis.  This condition can be very painful initially and can cause lost time in the gym.

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The epicondyles of the elbow are where tendons and ligaments attach.  You have two epicondyles on each humerus bone - Lateral and medial.  Either one can become inflamed and painful with overuse.

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Why do these specific points on the body get inflamed so easily with activities like lifting weights, golfing, or throwing?

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Think about it this way, when you lift weights you’re constantly gripping and holding weight even if you aren’t actively training the forearm muscles with intent.  If these areas become inflamed then pain will follow with certain grips or movements.

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Managing epicondylitis is not difficult.

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Steps include:

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1. Relative rest

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You can still be active but you may need to reduce or eliminate most upper body exercises for a short time (1-3 weeks depending on severity).

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2. Ice and NSAID’s

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These can help alleviate acute pain.

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3. Pick the right "grips"

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As you return you will want to pick grip positions that don’t increase your pain.

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If you have medial epicondylitis (inside the elbow) you will want to use neutral grip.  Sometimes overhand grips for exercises will be tolerable too. Avoid under hand grips if possible.

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If you have lateral epicondylitis (outside the elbow) you will want to use an underhand or neutral grip.  Avoid an overhand grip.

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4. Consult with a physician

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If your pain lasts more than 1-3 weeks, it's best to consult with your physician to further explore the issue.

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NOTE: The best way to prevent this condition is to build good grip strength. This can be done via farmers walks, pinch grip holds on flat weight plates, and bar clip squeezes. Switching grips for exercises when heading into a new block of training is a good idea as well. Example: narrow grip seated row to wide grip overhand seated row to underhand seated row.

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