Okay, let’s talk elbows. You don’t really think about them much until they start hurting, right? I mean, unless you’re throwing some serious tennis serves or doing curls in the gym, elbows are easy to take for granted. But when you suddenly get that annoying twang of inner elbow pain from weight lifting, or you’re stuck with elbow tendonitis that just won’t quit, you’re painfully reminded of how crucial these joints are.
In my quest for elbow enlightenment, I decided to dive into the world of elbow strengthening exercises. My research led me to some fantastic elbow stretches, elbow mobility exercises, and other fun, elbow-loving stuff. So, if you're dealing with exercises elbow pain from gym sessions or even a case of tennis elbow, I’ve got your back…or rather, your elbows.
Disclaimer – this article will explore the concept of elbow exercises to improve strengthening your elbows by collating views of those that advocate this. The content of the article is not intended as, and should not be interpreted as, medical advice, always speak to a qualified professional before starting any exercise program.
Why Our Elbows Scream for Help
Our elbows are kind of like the quiet middle-child in the body family – they do a lot without much fuss, until you push them too far. Elbow pain from gym sessions can hit even when you're feeling strong. One day, you’re lifting like a champ, the next, you’re Googling “exercises elbow pain” and “elbow tendonitis stretches” because ouch. Overworking the muscles and tendons without proper elbow strengthening exercises can lead to various types of pain, whether it's tennis elbow, golfer’s elbow, or plain old painful elbow from repetitive movement.
Stretch It Out: Elbow Tendonitis & Elbow Pain Stretches
Now, let’s start with some easy-going elbow stretches. Stretching is the unsung hero of elbow strengthening, prepping those tendons and muscles for action without the strain.
Wrist Extensor Stretch
One of the best elbow tendonitis stretches, this one targets the muscles on top of your forearm that attach at your elbow. This is especially helpful if you’re dealing with that persistent inner elbow pain weight lifting brings on.
- How to Do It: Extend one arm straight in front of you, palm down. Use your other hand to gently pull your fingers down toward the floor until you feel a stretch along the top of your forearm and elbow.
- Why It Helps: It loosens up the extensor muscles, reducing tension on your elbow tendons.
Wrist Flexor Stretch
Now for the opposite – these elbow stretches hit the forearm muscles on the underside, which often get tight after a heavy workout. It’s another one of those necessary elbow pain stretches we should all be doing.
- How to Do It: With your arm out in front and palm up, gently pull your fingers back towards you. Hold the stretch for 15-30 seconds.
- Why It Helps: This stretch relieves tension in the flexor muscles and tendons, helping to ease elbow pain from gym.
Elbow Workouts for Strength: Building Up Those Bendy Bits
Now that we've got our elbow stretches down, let’s get into some actual elbow strengthening exercises. These will build up the muscles around your elbow to provide extra support. Think of them as elbow armor!
Bicep Curls with a Twist
Yes, the good ol’ bicep curl, but with a twist – literally. This exercise for painful elbow provides great strength to your forearm and elbow area, making it ideal if you’re looking to prevent injuries like tennis elbow.
- How to Do It: Grab a light dumbbell (no heroics here, folks), and do a regular bicep curl. But when you’re halfway up, rotate your wrist so your palm faces down, then complete the curl.
- Why It Helps: This slight rotation builds strength in the bicep and forearm, supporting the elbow joint more effectively.
Reverse Wrist Curls
Forearm muscles are key players in elbow mobility exercises, and reverse wrist curls are a sneaky way to work them out.
- How to Do It: Sit on a bench with your forearms resting on your thighs, palms facing down, holding light dumbbells. Lift the weights by curling your wrists up towards your body, then lower back down slowly.
- Why It Helps: This movement strengthens the wrist extensors, stabilizing the elbow and reducing pain from repetitive gym motions.
Tricep Extensions
Triceps may not sound like they’re important for elbow health, but believe me, they are. This exercise for painful elbow works the back of your arm and helps stabilise the entire area.
- How to Do It: Hold a dumbbell overhead with one hand, and slowly lower it down behind your head, bending at the elbow. Raise it back up to starting position.
- Why It Helps: Tricep extensions strengthen the muscles surrounding the elbow, easing the strain and keeping that pesky inner elbow pain weight lifting at bay.
Gaining muscle will help with the overall strength of your elbows. Make sure to check out our blog on How to Gain Muscle and if you want some further inspiration, we also have a great blog on Strength Training Exercises for women over 50.
For the Flexibility Fans: Elbow Mobility Exercises
Mobility is the secret sauce of healthy joints. Simple elbow mobility exercises improve range of motion, reduce stiffness, and keep those elbows functioning like the hardworking joints they are.
Forearm Rotations
This one is super easy and can even be done while watching TV or pretending to be productive at your desk (the perfect type of elbow exercises).
- How to Do It: Hold your arms at your sides with your elbows bent at 90 degrees. Rotate your forearms so your palms face up, then down.
- Why It Helps: It’s a fantastic move for maintaining flexibility and keeping your joints limber.
Wall Slides
Great for mobility and a nice stretch for the shoulders too (bonus!). These exercises for elbows will surprise you with how effective it is for elbow strengthening.
- How to Do It: Stand with your back against a wall, arms bent at 90 degrees. Slowly slide your arms up and down the wall.
- Why It Helps: By keeping your elbows engaged while you slide, you work the muscles that help support and move the joint.
5 Practical Tips for Dealing with Elbow Pain from Gym Workouts
1. Go Lighter: Lifting heavy weights is tempting, but if you’re experiencing inner elbow pain weight lifting, dial down the weight until your strength improves. Focus on form and control with lighter weights to give your elbows a break.
2. Warm-Up First: Don’t dive straight into lifting. Take five minutes for some simple elbow stretches and elbow mobility exercises before you go all in. Your elbows will thank you.
3. Mind Your Form: Bad form is a killer when it comes to elbow pain from gym sessions. Watch your angles and avoid locking out your elbows during exercises.
4. Invest in Elbow Wraps: If you’re lifting heavy, wraps can add support and even reduce pain. Think of it as a cozy little hug for your elbows.
5. Switch Up Your Grip: Sometimes, exercises elbow pain can stem from using the same grip style over and over, especially during heavy lifting or repetitive exercises. Try varying your grip — like switching between underhand, overhand, and neutral grips — to distribute the strain differently across your elbow joints and forearm muscles. This can help alleviate inner elbow pain weight lifting and give you a more balanced workout. Plus, it keeps things interesting!
Recovery: The Cherry on Top of Your Elbow Workouts
After doing all these elbow strengthening exercises, recovery is essential. Gentle elbow pain stretches after elbow workouts will go a long way in helping your muscles relax and heal. Ice packs and heat therapy can also help ease any lingering soreness. Don’t ignore the signs; rest is crucial for those hard-working elbows to bounce back stronger.
Summary of exercises for elbow strengthening
So there you have it – my ultimate guide to elbow strengthening. From elbow tendonitis stretches to proper exercises for elbow and everything in between, these techniques have truly opened my eyes to the importance of strong elbows and doing regular elbow exercises. Whether you’re in the gym, on the tennis court, or just battling that annoying painful elbow from lifting grocery bags, remember to love your elbows a little extra. And don’t forget, finding the right exercise for painful elbow can make all the difference. They may not be as glamorous as biceps or pecs, but they’re just as essential.
Remember to always stretch after a workout or gym session! If you’ve had issues with your elbows its always handy to put some elbow related exercises in there to keep up the strength and hard work you’ve been putting in! If you need some post workout stretch inspiration, make sure to head over to our blog.
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Article by Jemma Walsh, Blog Editor for Study Active.