After curls, my inner elbow is tight and PAINFUL, Help!

  • Posted by a hidden member.
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    May 22, 2009 2:11 AM GMT
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    So, not every time, but often, I get a really tight, sore tendon I assume in my inner elbow after a bicep circuit. Yes, I haven't been to the gym in a while, but I always stretch thoroughly, and Never try too much weight. This time though, it is Actually painful, and my range of motion has been severely limited for over 3 days. It really sucks cuz I had this plan to hit the gym hard again, but I can't imagine going even until after the weekend. (I will go running, don't get me wrong, but I can't extend enough to even work out my back or chest!) icon_mad.gif

    Any tips on how to heal this tender tendon, and how to better prevent it from happening again?
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    May 22, 2009 4:24 AM GMT
    Maybe rest, ice, patience, and very light weights when you go back to the gym? I know that is not what you want to hear. This seems like one for a sports medicine person or a trainer.

    Be gentle with your elbow; you don't want it to become a chronic injury that flares up all the time.
  • inmidair

    Posts: 70

    May 22, 2009 4:56 AM GMT
    Ice and rest are important. I've also found that Arnica gel and ibuprofen are really good for helping with inflammation.

    I used to get severe pain in my elbow, right at the insertion point of my bicep into the elbow. I've found two things that helped:

    1.) Strengthen the triceps. When my biceps got too much stronger than my triceps, then the imbalance caused my bicep to pull too hard on my elbow... or something. Doing a triceps exercise with a theraband would help alleviate some of the pain immediately, and now when I exercise I make a deliberate effort to throw more pushing exercises in there :-D

    2.) When you return to working out, work the bicep as part of a larger muscle group, rather than isolating it in curls. (ex: the assisted pull-up machine) When your lats and back muscles are stronger and are habitually engaging to support your arm and shoulder, that will help prevent injury as well.

    I do hope you feel better soon!
  • Posted by a hidden member.
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    May 22, 2009 5:12 AM GMT
    I recently had this problem. I found stretching the forearm before
    and after my workouts helped a lot. I also do the stretches whenever
    it feels tight. Here's a video of some stretches that I found helpful.
    REMEMBER... don't over do the stretch.
    /
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    May 22, 2009 5:17 AM GMT
    Sounds like you have medial epicondylitis. Basicaly inflammation of the forearm muscles where they insert into the humerus. The stretches will help, as well as ice, anti-inflammatories, and rest.
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    May 22, 2009 5:19 AM GMT
    There's another stretch that I found for me personally to be the most effective.


    Extend your arm as if your going to shake someone's hand. Your palm
    facing inward. With the opposite hand clasp the extended hand and
    slightly pull the extended hand downward until you feel the stretch
    in your forearm. The extended hand should be at a slight 45 degree
    angle and the palm should still be facing inward. You will feel
    the stretch along the top and outer side of the forearm and
    inner elbow. Sorry I couldn't find a video for that one.
    A friend who's a therapist showed it to me. Hope this helps !
  • fitartistsf

    Posts: 638

    May 22, 2009 5:23 AM GMT
    Funny you bring this topic up...

    For about a month now my Left lower Bicep (the area just before the crook in the arm and the upper Forearm) has had pain, even doing shoulder workouts (front extensions, etc.), back (lat pulldowns, etc), and legs (DB Deadlifts), anything that would use the biceps, even secondarily. I finally went to the doctor's office last week, on the advice of my pro trainer. Thinking I would have a Bicep bruise, or ligament/tendon pull, I had x-rays done on the arm.
    DAMN, if I didn't have a fractured/broken elbow!!!!! Well, really, a half-inch bone chip was seperated from the lower elbow on the underside of the arm, Tricep side. Because the chip has started to calcify/heal, it is apparently putting pressure on the muscles/ligaments/tendons and the pain is shooting up through my arm to the Bicep...
    Not the end of the story though...
    I have had pain at the point of my Right elbow off and on for about 10 years, when I overtrain the Triceps... So.... while at the doctor's office I had them x-ray the Right arm.....
    Double DAMN... the same thing!!!! A small half-inch bone chip is visible, with no calcification. This is actually the older break, and has not healed...
    So, I will be scheduling surgery to remove the chips, so I can continue to lift, and not get arthritis later in life....
    But Damnit, all this from a little pain in my arm and elbow area......

    So, get an x-ray!!!!! You might have an injury you don't know about........
  • handsoffire

    Posts: 178

    May 22, 2009 5:52 AM GMT
    and please check your form!
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    May 22, 2009 6:24 AM GMT
    Thanks to all! I don't know why I never think of the simple things first (i.e. Ice, Anti-inflammatories). I tend to believe that I am unflappable, Not invincible, but I generally never get hurt. So when I do, and especially when I do it to myself, I feel like it will just naturally heal. I hate to baby myself. But at y'alls solid advice, I am icing And pain re-leaving tonight! icon_biggrin.gif