Elbow Pain from Yoga: A Helpful Guide to Relieve Pain

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Nurudeen has elbow pain from yoga while performing the reverse warrior pose

I've been practicing yoga for ten years, and I've dealt with and overcome many injuries. The primary cause of elbow pain from yoga is restricted triceps and forearm muscles that strain the elbow tendons during asanas.

To prevent discomfort, maintain pliable triceps and forearms through self-myofascial release. These exercises can instantly relieve the restrictions in the muscles and minimize the risk of injury, overuse, and inflammation.

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Table of Content:

Causes  |  Symptoms  |  Prevention  |  Treatment  |  Yoga Poses

Causes

Understanding Elbow Pain from Yoga

Elbow discomfort from yoga can occur for several reasons, including:

  • Restricted biceps, triceps, and forearms (shortened, tight, and tense muscles)
  • Inadequate warm-up of these muscles before attempting complex yoga poses
  • Poor form or technique during asanas
  • Inadequate recovery
  • Lack of myofascial release


Root Cause of the Pain

Over time, muscles in the arm become restricted from physical activities. This restriction occurs as the tissues shorten, tighten, and tense up due to muscular contraction, overuse, and a lack of myofascial release.

It is essential to understand that yoga asanas are not harmful to the arm joint or the underlying cause of this condition. While poor form or technique during asanas, or inadequate recovery can contribute to discomfort, for most people, the primary cause is restricted forearms, biceps, and triceps that strain tendons due to lack of myofascial release.

For a deeper understanding, check out my article on Elbow Tendonitis.

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A comparison photo of the forearm extensors and triceps muscle/tendon

Left image: Illustration of the forearm extensors and tendon. Right photo: Illustration of the triceps and tendon. The "X" indicated on each photo is where trigger points in these tissues tend to occur. Trigger points cause pain and tenderness and can develop due to overuse, stress, or injury.

The photo below shows the wrist flexors and tendon.

Illustration of golfer's elbow, wrist flexors trigger points, and medial elbow pain

Symptoms

Symptoms and Diagnosis

Poses such as chaturanga or "push-movements" in Ashtanga yoga sun salutation A (including plank, chaturanga, upward-facing dog, and downward-facing dog) can trigger or worsen pain by straining the triceps and forearm tendons. The prolonged contraction and repetitive use of these muscles lead to acute inflammatory pain during or immediately after yoga. Symptoms include:

  • Burning pain around the tip of the arm joint
  • A sensation of heat, swelling, soreness, or redness in the elbow
  • Discomfort bending and straightening the arm
  • Dull or sharp pain in the arm during or after yoga


Inner Pain

During poses such as side plank, reverse plank, tabletop, and wheel pose, the wrist flexors can overload and inflame the tendon on the inside part of the arm joint, causing inner pain (known as golfer's elbow). Discomfort at the inner part of the elbow crease can also result from brachialis tendonitis.


Outer Pain

During poses like the high plank or chaturanga (low plank), the wrist extensors can strain and inflame the tendon outside the arm, causing outer pain (known as tennis elbow). Discomfort at the outer part of the elbow crease can also result from distal bicep tendonitis (lower bicep injury).


Pain at the Back of the Elbow

During poses such as downward dog, upward dog, cobra, planche, crane, crow, and peacock pose, the triceps muscle can pull and inflame the triceps tendon, causing pain at the back of the elbow (known as triceps tendonitis).


Elbow Tendinosis

Tendinosis is a condition characterized by the degeneration of tendon collagen due to repetitive stress and chronic injury. It can result in a loss of strength in the tendon and may even lead to tendon tear or rupture.

So, practicing yoga asanas with pre-existing tendon injuries can increase the risk of developing tendinosis and potentially cause damage to the elbows.


Elbow Bursitis

Yoga can cause bursitis, which is the inflammation of the bursa in the elbow joint.

There are two forms of elbow bursitis: acute and chronic. Acute bursitis can result from trauma or infection, while a chronic condition develops gradually due to prolonged pressure on the arm joint.

Yogis often experience chronic bursitis, characterized by the formation of a hard lump at the tip of the elbow bone, commonly known as a "pointy elbow."

Certain yoga poses, such as Headstand, Elbow bridge pose, Forearm plank pose, Side forearm plank pose, and Forearm downward-facing dog, can contribute to chronic bursitis by exerting excessive pressure on the joint.

Also, keep in mind that the muscle conditions that lead to these symptoms develop gradually and cumulatively. Over time, the repetitive use of the biceps, triceps, and forearms can lead to these muscles becoming restricted. This process can take months or even years to develop.

When these tissues are chronically restricted, everyday activities like gripping objects tightly, engaging in physical activity, and yoga asanas can unexpectedly trigger pain without an apparent cause.

In the video below, I demonstrate how to perform the forearm pliability test to discover the hidden/root cause of most elbow tendon injuries.

YouTube video
A comparison between a normal versus an inflamed olecranon bursa

Image above: A comparison between a normal versus an inflamed olecranon bursa. The image on the left shows a person's left arm with bursitis. The 3D picture on the right shows a normal versus an inflamed olecranon bursa. Image sources: American Academy of Orthopaedic Surgeons and Cleveland Clinic.

Photo below: An illustration shows tendinopathy in the medial (inner) and lateral (outer) elbow tendons.

Illustration of elbow tendinosis, elbow tendon tear

Prevention

Prevention Tips

To prevent discomfort, prioritize proper form, warm up adequately, and maintain pliable triceps and forearms through self-myofascial release exercises. Other prevention tips include:

  • Performing thorough warm-ups and stretching exercises before yoga
  • Incorporating regular rest days into your training schedule
  • Ensuring adequate recovery time between sessions
  • Addressing muscle restriction by improving the pliability of the triceps and forearm muscles

For more tips, in this article, I share tips for keeping your elbows healthy.


Yoga Modifications

For individuals with elbow discomfort, certain types of yoga can be beneficial. Yin, Hatha, Iyengar, and restorative yoga focus on gentle and relaxed poses, flexibility, working slowly, using props, and promoting relaxation. These styles are suitable for beginners, individuals with injuries, or those with chronic medical conditions such as arthritis. In contrast, Ashtanga yoga or Vinyasa flow is physically demanding and involves complex and repetitive sequences of postures. These types of yoga are best suited for healthy individuals without joint issues who seek a physically challenging yoga experience.


Yoga for Elbow Rehab and Physical Therapy

Yoga can help resolve tendon issues when combined with ongoing myofascial release. Certain types of yoga and specific poses can serve as a form of physical therapy by stretching the forearm muscles, strengthening the elbow tendons, and mobilizing the arm joint. However, it is important to note that stretching and strengthening the arm joint alone may not fully address the root cause of tennis or golfer's elbow. Addressing underlying factors, such as muscle restriction with SMR exercises, plays a crucial role in this process.


Exercises to Avoid

Avoid yoga poses that require excessive pressure on the wrist, bending of the arm, or prolonged contraction of the triceps muscle. Examples include:

  • Sun Salutation A (vinyasa yoga)
  • Chaturanga Dandasana (Four-Limbed Staff Pose)
  • Upward-Facing Dog (Urdhva Mukha Svanasana)
  • Cobra pose (Bhujangasana)
  • Downward-Facing Dog (Adho Mukha Svanasana)
  • One-Legged Downward-Facing Dog (Eka Pada Adho Mukha Svanasana)
  • Side Plank (Vasisthasana)
  • Plank Pose (Phalakasana)
  • Reverse Plank Pose (Purvottanasana)
  • Table Top Pose (Ardha Purvottanasana)
  • Crane Pose (Bakasana)
  • Crow Pose (Kakasana)
  • Handstand (Adho Mukha Vrksasana)
  • Peacock Pose (Mayurasana)
  • Firefly Pose (Tittibhasana)
  • Wheel Pose (Urdhva Dhanurasana)
  • Eight-Angle Pose (Astavakrasana)

Treatment

Managing Pain and Modifications

Whether or not you can continue practicing yoga depends on the severity of the pain. If it's mild, you can use conventional pain relief methods or short-term remedies such as sports or kinesiology tape, compression sleeves, braces, or straps to reduce discomfort. However, if the pain is chronic, severe, or causes sharp pain, it's best to treat the underlying cause before resuming practice.


Short-Term Relief Methods:

  • Use joint supplements and vitamins
  • Take anti-inflammatory painkillers (NSAIDs)
  • Undergo physical therapy
  • Incorporate stretching exercises
  • Apply ice and rest the affected area
  • Apply heat to the muscles around the joint
  • Wear elbow braces or straps
  • Use kinesiology tape
  • Apply topical anti-inflammatory solutions such as oils and creams


Addressing Underlying Causes:

  • Self-Myofascial Release (SMR): Use foam rollers or massage balls to release tight forearm and triceps muscles.
  • Cold Therapy: Apply ice to relieve burning pain and reduce inflammation.
  • Heat Therapy: Wrap or apply a heat pad around the forearm and triceps to relieve muscle tension, which can promote healing.
  • Magnesium Supplementation: Reduce inflammation and improve muscle function with magnesium.
  • Rest and Recovery: Take breaks from physical activity to allow the tendon to heal.


Healing Time

With proper treatment, including cold and heat therapy, magnesium supplementation, and self-myofascial release, elbow pain from yoga can heal within 7-10 days. Performing SMR on the triceps and forearm muscles at least 2-3 times daily is crucial for fast results.

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Practicing yoga with healthy elbows

plank pose (phalakasana)

Plank pose (Phalakasana)

Chaturanga Dandasana (Four-Limbed Staff Pose)

Chaturanga dandasana (Four-limbed staff pose)

cobra pose (bhujangasana)

Cobra pose (Bhujangasana)

downward-facing dog (adho mukha svanasana)

Downward-facing dog (Adho mukha svanasana)

seated spinal twist pose (ardha matsyendrasana)

Seated spinal twist pose (Ardha matsyendrasana)

crane pose (bakasana)

Crane pose (Bakasana)


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Get access to the TitaniumPhysique Program today.  Yes, I'm ready to eliminate pain .

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