Fix Elbow Tendonitis and Elbow Pain When Lifting Weights (In 30 Days or Less)

This article covers the root causes of elbow pain when lifting weights, and a simple 3-Step strategy to fix it. You will learn how to fix tennis elbow, golfer's elbow, and triceps tendonitis (posterior elbow pain).

For quick answers and solutions to fix elbow pain, take the FREE quiz!

3d Illustration of a man with tendonitis elbow pain

Why Do I Get Elbow Pain When Lifting Weights?


When you lift weights, the triceps muscle and forearm muscles become stiff and tight after some time due to overuse and from the repetitive movement of lifting weights. These tight muscles overstretch and inflame the elbow tendon, leading to pain in the elbow when lifting weights.

audio guide for elbow tendonitis pain when lifting

If you experience elbow pain when lifting, you've come to the right place.

For years I struggled with elbow pain when lifting weights, during skull crushers, push-ups, pull-ups, shoulder press, biceps curl, triceps extension, and bench press (video below). I fixed my elbow pain, and I will show you how to do the same.

This article will show you how to fix elbow pain from lifting weights, even if you've had elbow pain for years. Let's begin with what causes tendonitis and pain in the elbow when lifting weights.

Nurudeen Tijani Posing Physique Abs and Chest
Written by: Nurudeen Tijani
Personal Trainer, Bodybuilder, Physique Athlete, Wellness Coach

Nurudeen lifting at gym with elbow tendonitis pain (2018). Wearing elbow sleeves while performing bench press to reduce elbow tendonitis pain.

What Causes Elbow Pain When Lifting Weights?


What causes elbow pain and elbow tendonitis in athletes and weightlifters, and why does it happen? The ROOT causes of elbow pain from lifting weights are:

  1. Chronic Inflammation
  2. Magnesium Deficiency
  3. Muscle Restriction
Illustration of weight training joint inflammation and knotted muscles

Root Cause #1: Chronic Inflammation

Weight training builds and strengthens muscles, but it also inflames tendons, ligaments, and joints in the body. When the workout target or involve the elbow, (e.g. triceps workout, bench press, push-ups, shoulder press), it inflames the elbow tendons and joint. Inflammation of the elbow tendons causes a "burning" sensation of pain around the elbow. The condition is known as elbow tendonitis.

The burning feeling and pain around the elbow joint are signs of acute inflammation - meaning the pain is temporary. With time, the body heals the elbow tendons, and the pain goes away. However, when the elbow tendons cannot heal and recover, and the inflamed tendon pain continues for three months or more, it becomes a chronic inflammatory condition.

Chronic inflammation is a state where the inflammatory process that enables the body to heal injured muscle, tendon, and ligaments is not working, and the body is no longer able to heal on its own. In this case, it leads to chronic elbow tendonitis.

Left untreated, chronic inflammation in the elbow becomes degenerative and leads to irreversible deterioration of the elbow joint. Degenerative elbow tendonitis can also lead to autoimmune diseases such as arthritis. Athletes, gymgoers, and weight lifters with elbow tendonitis experience the following:

Root Cause #2: Magnesium Deficiency

Calcium helps muscles contract. Magnesium helps muscles relax. When the body has excess calcium (often the case), muscles cannot relax and remain tense. When a muscle is tense, it pulls and puts tension on the tendons and joints, which inflames the tendons and causes pain, in this case - elbow pain.

Magnesium also dissolves calcium and prevents the calcification of soft tissues. Calcification occurs when there is excess calcium in the body. Calcification hardens soft tissues like tendons and muscles. In this case, calcification of the triceps tendon and forearm tendons can lead to elbow tendonitis and elbow joint pain.

According to The Magnesium Miracle (a scientific reference on the health effects of magnesium on the body), heavy exercise, physical activity, and factors such as caffeine, stimulants, diuretics, stress, and dehydration deplete magnesium in athletes. As such, it is crucial for athletes and those involved in weight training to actively replenish magnesium in the body.

40% of magnesium in the body is found in the muscles. Twitching muscles, muscle cramps and muscle spasms are signs of low magnesium levels in the body.

The Magnesium Miracle - Discover the Missing Link to Total Health, By Carolyn Dean, MD, ND

Root Cause #3: Muscle Restriction

Illustration of knotted trigger points muscles, musculoskeletal pain in human muscle anatomy

When you lift weights and perform exercises that target or involve the elbow, the triceps muscle and forearm muscles contract, become stiff and tight, and after some time, lose their elasticity. Muscle restriction occurs when inelastic muscle fibers become shortened and unable to release and lengthen back to their normal relaxed state.

In the case of elbow pain, lifting a weight too heavy or using bad weightlifting form overstretch the triceps muscle and forearm muscles and cause these muscles to become restricted. This is usually the trigger that initiates the elbow pain. When the triceps and forearm muscles get restricted, they become shortened and get tighter.

Tight triceps muscle and forearm muscles pull and put tension on the elbow tendons and joint. As a result, it inflames the elbow tendon and causes elbow discomfort when lifting.

Athletes, gymgoers, and weight lifters with restricted triceps and forearm muscles experience:

  • Sharp or severe elbow pain when lifting weights
  • Elbow pain when lifting and gripping
  • Elbow pain when bending and straightening arm
  • Elbow pain when lifting and extending
  • Sharp forearm pain when lifting weights

Summary: Root Causes of Elbow Pain When Lifting Weights

  1. Inflammatory tendon pain (caused by inflammation of the forearm tendons and triceps tendon that attach to the elbow joint).
  2. Muscle pain (cause by stiff, tight, and restricted triceps muscle and forearm muscles).
  3. Magnesium deficiency (which causes muscle pain and tendon pain).

Symptoms and Types of Elbow Tendonitis (From Lifting Weights)


The following are types of elbow tendonitis and elbow tendonitis symptoms athletes experience when lifting weights:

    1. Tennis Elbow (Pain Outside Elbow)
    2. Golfers Elbow (Pain Inside Elbow)
    3. Triceps Tendonitis (Pain at Back of Elbow)
    4. Acute vs. Chronic Elbow Pain
    5. Elbow Tendonitis vs. Tendinosis

    Elbow tendonitis symptoms (when lifting weights) include:

    1. A burning feeling of pain in elbow joint after working out
    2. Dull pain and ache in elbow joint when lifting weights
    3. Sharp, sudden and severe pain in elbow during lifting
    4. Pain and difficulty bending and straightening arm after working out
    5. Weak grip strength when lifting weights
    Nurudeen performing tricep kickback and symptoms of weight training elbow tendonitis

    Tennis Elbow From Lifting Weights

    The following is an overview of tennis elbow from lifting (and how to fix it):

    What is tennis elbow? Tennis elbow (or lateral epicondylitis) is a type of elbow tendonitis where pain occurs outside of the elbow joint. It may develop over time (chronic), or occur suddenly from overloading the elbow (acute).

    In the case of lifting weights, overloading the elbow includes:

    1. Lifting a weight too heavy
    2. A sudden increase in weight training volume (e.g. suddenly performing excessively more triceps sets during a workout)
    3. Using bad weightlifting form during upper body exercises

    What causes tennis elbow when lifting weights? - The tendon on the outside of the elbow gets overstressed from lifting weights. As a result, it causes inflammatory pain outside of the elbow joint.

    How does tennis elbow happen? - The forearm muscles contract when you do exercises involving your arms. Over time as you continue to lift, the forearm muscles (Extensor Carpi and Radialis Brevis "ECRB") get tighter and shorter.

    Shortened forearm muscles pull and put tension on the extensor tendon, decreasing the extensor tendon's elasticity.

    As a result, the extensor tendon gets overloaded when lifting and creates pain on the outside of the elbow.

    Illustration of tennis elbow lateral epicondylitis extensor tendons and extensor carpi radialis

    Source: American Academy of Orthopaedic Surgeons

    How does tennis elbow affect weight training? Athletes and weightlifters with tennis elbow experience pain during exercises that stress the extensor tendon and ECRB muscles. Common exercises include:

    1. Traditional Bench Press (flat, incline, decline)
    2. Close-Grip Bench Press
    3. Shoulder Presses (dumbbell or barbell)
    4. Push Ups and Pull Ups
    5. Triceps Pushdowns, Triceps Extensions, Bar Dips
    6. Machine Chest Presses

    What are symptoms of tennis elbow from lifting? Symptoms include:

    1. Outer elbow pain when lifting weights
    2. Outside elbow pain from pull ups
    3. Outer elbow pain during push ups
    4. Outside elbow pain during bench press
    5. Outer elbow pain after bench press
    6. Outer elbow pain after workout

    How to fix tennis elbow from lifting weights? Follow these steps:

    1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons (i.e. tennis elbow) heal and recover faster. Learn more.
    2. Supplement with magnesium to replenish magnesium levels in the forearms. Magnesium reduces inflammation and pain, relaxes tense forearm muscles, and decalcifies the elbow tendon and elbow joint. Learn more.
    3. Massage the forearm extensor muscles. You can use myofascial pain relief tools, like a massage ball, to massage and release the forearm extensor muscles. This step alone can provide instant relief from tennis elbow. Learn more.
    Nurudeen Tijani working out triceps doing close-grip bench press in gym

    Nurudeen during triceps workout, performing close-grip bench press at gym (2019). "Push" exercises such as bench press aggravates tennis elbow in athletes and weightlifters.

    The Fastest Way To Eliminate Weight Training Tendonitis Pain!

    Get instant access to my BRAND NEW Titanium Physique program. The simple step-by-step solution I use to fix and eliminate tendonitis pain from lifting weights.

    Nurudeen Tijani posing physique abs and chest with dumbbell in hand

    Golfer's Elbow From Lifting Weights

    The following is an overview of golfer's elbow from lifting (and how to fix it):

    What is golfer's elbow? - Golfer's elbow (or medial epicondylitis) is a type of elbow tendonitis where pain occurs inside of the elbow joint. It may develop over time (chronic), or occur suddenly from overloading the elbow tendon (acute).

    In the case of lifting weights, overloading the elbow includes:

    1. Lifting a weight too heavy
    2. A sudden increase in weight training volume (e.g. suddenly performing excessively more triceps sets during a workout)
    3. Using bad weightlifting form during upper body exercises

    What causes golfer's elbow when lifting weights? - The tendon on the inside of the elbow gets overstressed from lifting weights. As a result, it causes inflammatory pain inside of the elbow joint.

    How does golfer's elbow happen? - The forearm muscles contract when you do exercises involving your arm. Over time as you continue to lift, the forearm flexor muscles (Flexor Carpi Ulnaris, Palmaris Longus, Flexor Carpi Radialis, Pronator Teres) get tighter and shorter.

    Shortened forearm muscles pull and put tension on the elbow tendon, decreasing the elasticity of the medial elbow tendon. As a result, the tendon gets overloaded when lifting weights and creates pain on the inside of the elbow.

    Illustration of the forearm flexor muscles and golfer's elbow medial epicondylitis

    Illustration of forearm flexor muscles and golfer's elbow medial epicondyle. Image source: Google Images

    How does golfer's elbow affect weight training? Athletes and weightlifters with golfer's elbow experience pain during exercises that put stress on the forearm flexor muscles and medial elbow tendon. Common exercises include:

    1. Bench Press (flat, incline, decline)
    2. Chest Flys (dumbbells, cable, machine)
    3. Bicep Curls
    4. Triceps Pulldowns, Overhead Triceps Extensions, Skull Crushers
    5. Cable Rows
    6. Chin-Ups

    What are symptoms of golfer's elbow from lifting? Symptoms include:

    1. Inner elbow pain when lifting weights
    2. Inner elbow sore after lifting
    3. Inner elbow pain when doing chin ups
    4. Inner elbow pain after bench press
    5. Inner elbow pain after bicep workout
    6. Inner elbow pain after triceps workout
    7. Inner elbow pain after push ups

    How to fix golfer's elbow from lifting weights? Follow these steps:

    1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons (i.e. golfer's elbow) heal and recover faster. Learn more.
    2. Supplement with magnesium to replenish magnesium levels in the forearms. Magnesium reduces inflammation and pain, relaxes tense forearm muscles, and decalcifies the elbow tendon and elbow joint. Learn more.
    3. Massage the forearm flexor muscles. You can use myofascial pain relief tools, like a massage ball, to massage and release the forearm flexor muscles. This step alone can provide instant relief from golfer's elbow. Learn more.
    Nurudeen Tijani working out biceps doing barbell preacher curls in gym

    Nurudeen performing barbell preacher curls at gym (2019). "Pull" exercises such as biceps curl aggravates golfers elbow in athletes and weightlifters.

    Triceps Tendonitis From Lifting Weights

    What is triceps tendonitis? - Triceps tendonitis (also known as posterior elbow pain) is a type of tendonitis where pain occurs at the back of the elbow. It may develop over time (chronic), or occur suddenly from overloading the triceps tendon (acute).

    In the case of lifting weights, overloading the triceps tendon includes:

    1. Lifting a weight too heavy
    2. A sudden increase in weight training volume (e.g. suddenly performing excessively more triceps sets during a workout)
    3. Using bad weightlifting form during upper body exercises

    What causes triceps tendonitis when lifting weights? - The triceps brachii tendon gets overstressed from lifting weights. As result, it causes inflammatory pain in the tendon at the back of the elbow joint.

    How does triceps tendonitis happen? - The tricep muscles (Long Head, Lateral Head, and Medial Head - also known as triceps brachii) contract when you do exercises involving your arm. Over time as you continue to lift, the triceps brachii get tighter and shorter.

    Shortened tricep muscles pull and put tension on the triceps brachii tendon, decreasing the elasticity of the triceps brachii tendon. As a result, the tendon gets overloaded when lifting weights and creates pain at the back of the elbow.

    Illustration of posterior elbow pain, tricep tendonitis. Muscles of triceps and triceps brachii tendon

    Source: Pressbook British Columbia Campus - pressbooks.bccampus.ca

    How does triceps tendonitis affect weight training? Athletes and weightlifters with triceps tendonitis experience elbow pain during exercises that put stress on the triceps brachii tendon. Common exercises include:

    1. Traditional Bench Press (flat, incline, decline)
    2. Close-Grip Bench Press
    3. Shoulder Press (dumbbell or barbell)
    4. Triceps Pushdowns, Triceps Pulldowns
    5. Overhead Triceps Extensions, Skull Crushers
    6. Push Ups, Dumbbell Kickbacks, Bar Dips
    7. Chest Flys (dumbbell, machine, cable)

    What are symptoms of triceps tendonitis? Symptoms when lifting include:

    1. Pain at back of elbow when lifting weights
    2. Pain and difficulty bending and straightening arm after lifting weights
    3. A burning sensation of pain at back of elbow after working out
    4. Soreness and ache at back of elbow after lifting
    5. Pain at back of elbow during bench press, triceps exercises, shoulder press

    How to fix triceps tendonitis pain from lifting weights? Follow these steps:

    1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons (i.e. posterior elbow pain) heal and recover faster. Learn more.
    2. Supplement with magnesium to replenish magnesium levels in the triceps brachii muscle. Magnesium reduces inflammation and pain, relaxes tense triceps muscle, and decalcifies the elbow tendon and elbow joint. Learn more.
    3. Massage the triceps brachii muscle and tendon. You can use myofascial pain relief tools, like a massage ball, to massage and release the triceps brachii muscle and triceps tendon. This step alone can provide instant relief from posterior elbow pain. Learn more.
    Nurudeen Tijani working out shoulder and arms doing shoulder press with barbell in gym

    Nurudeen performing seated barbell shoulder press at gym (2019). "Push" exercises such as shoulder press contract the triceps brachii and aggravate triceps tendonitis when lifting.

    The Fastest Way To Eliminate Weight Training Tendonitis Pain!

    Get instant access to my BRAND NEW Titanium Physique program. The simple step-by-step solution I use to fix and eliminate tendonitis pain from lifting weights.

    Nurudeen Tijani posing physique abs and chest with dumbbell in hand

    Acute vs. Chronic Elbow Pain (From Lifting Weights)

    What is acute elbow pain? Acute elbow pain is an inflammatory pain experienced during or immediately after lifting weights.

    Inflammation is a process were your immune system releases chemicals to fight and protect the body from infections and injuries. Lifting a weight too heavy or using bad weight lifting form can strain and cause injury to muscles and tendons. When this happens, it triggers your body's inflammatory response.

    The inflammatory response creates pain and discomfort in the elbow, immediately after lifting, or the day after working outAcute elbow inflammation typically lasts a few days to a few weeks. When the inflammation symptoms do not go away, and the pain lasts for more than three months, it becomes a chronic condition.

    Nurudeen Tijani working out at gym with elbow sleeves to reduce elbow pain

    What is chronic elbow pain? Elbow pain is defined as chronic when the elbow injury does not heal, and the pain continues for more than three months. Depending on the stage of the tendonitis, an athlete with chronic elbow injury may experience:

    • Dull and nagging elbow pain when lifting weights
    • Burning pain in the elbow joint after lifting
    • Pain and discomfort when bending and straightening arm after lifting
    • Sore elbow after lifting
    • Elbow joint stiffness
    • Sharp and severe elbow pain when lifting or gripping weights

    When the body's inflammatory response is unable to heal the elbow injury and the pain becomes chronic, it starts a progressive and irreversible deterioration of the elbow tendon - known as degenerative tendinopathy.

    Comparison of Acute vs Chronic weight lifting elbow pain

    Elbow Tendonitis vs. Elbow Tendinosis (From Lifting Weights)

    Tendonitis is inflammation of a tendon that creates acute inflammatory pain, and tendinosis is the deterioration of tendon collagen due to repetitive stress and chronic injury.

    Tendinosis results in the loss of strength in the tendon and often lead to tendon tear or rupture. For example, continually lifting weights with elbow tendonitis (i.e. inflammatory elbow pain) can lead to elbow tendinosis (i.e. degeneration of elbow tendon).

    Initially, the injured elbow tendon starts with micro-tear damages (i.e. elbow tendonitis). As you continue to lift, the elbow tendon worsens and becomes degenerative (i.e. elbow tendinosis). Ultimately, this can cause the elbow tendon to rupture. Acute elbow pain is elbow tendonitis. Chronic elbow pain is elbow tendinosis.

    Illustration of elbow tendinopathy | elbow tendon tear

    Source: Google Images

    Summary: Symptoms and Types of Elbow Tendonitis From Lifting

    1. Tennis elbow, golfer's elbow, and triceps tendonitis (also known as posterior elbow pain) are types of tendonitis where pain occurs inside, outside or at the back of the elbow.
    2. Elbow tendonitis may develop over time (chronic), and cause dull and achy pain when lifting. Alternatively, it may occur suddenly (acute) from overloading the elbow tendon when lifting, and cause sharp or severe elbow pain and burning pain in elbow after lifting.
    3. Elbow tendonitis is inflammation of elbow tendon, and elbow tendinosis is the deterioration of elbow tendon collagen.

    Types of Elbow Pain When Lifting Weights


    In this section, we'll cover common types of weightlifting elbow pain and how to fix them. The following are types of elbow strain athletes experience when lifting weights:

      1. Bench Press Elbow Pain
      2. Pull Ups Elbow Pain
      3. Push Ups Elbow Pain
      4. Triceps Extension Elbow Pain
      5. Shoulder Press Elbow Pain
      6. Skull Crushers Elbow Pain
      7. Biceps Curl Elbow Pain
      collage of weight training elbow injuries

      The Fastest Way To Eliminate Weight Training Tendonitis Pain!

      Get instant access to my BRAND NEW Titanium Physique program. The simple step-by-step solution I use to fix and eliminate tendonitis pain from lifting weights.

      Nurudeen Tijani posing physique abs and chest with dumbbell in hand

      Bench Press Elbow Pain

      nurudeen performing flat barbell bench press and incline barbell bench press

      Nurudeen performing variations of bench press exercise at gym (2020) - Flat Barbell Bench Press and Incline Barbell Bench Press. "Push" exercises such as bench press aggravates tennis elbow and triceps tendonitis pain in athletes and weightlifters. Click here to watch Bench Press workout video.

      Why does my elbow hurt when I bench press?

      Pain in the elbow during bench press occurs due to inadequate warm-up of the triceps and forearm muscles before exercisinglifting a weight too heavy, using bad weightlifting form, or a sudden increase in training volume (i.e. performing an excessive amount of bench press sets).

      Is bench press bad for elbows? Can bench press cause elbow pain?

      When performed properly with good technique, the bench press exercise is not bad for the elbow. However, benching without first warming up the triceps and forearm muscles, using bad weightlifting form, or a sudden increase in training volume during bench press can overload the triceps and forearm tendons and create pain in the elbow.

      What causes bench press elbow pain?

      Restricted (tight and shortened) triceps and forearm muscles cause the extensor elbow tendon (outside elbow tendon), medial elbow tendon (inside elbow tendon), and triceps brachii tendons (posterior elbow tendon) to become overstretched and inflamed.

      When the elbow tendons get inflamed, it causes pain in the elbow when bench pressing. The pain usually occurs inside of the elbow (golfer's elbow), outside the elbow (tennis elbow), or at the back of the elbow (triceps tendonitis).

      Can you bench press with tennis elbow?

      It depends on the severity of the tennis elbow and pain. If the tennis elbow creates "low to mild" pain, most people can use elbow sleeves, elbow wraps or other short-term pain relief remedies to reduce pain when benching.

      If the tennis elbow is chronic and severe, and creates sharp pain in the elbow tendon and elbow joint, it's best to treat and fix the root cause of the elbow injury before resuming bench press exercise.

      How do I stop my elbow from hurting when benching? Follow these steps:

      1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons heal and recover faster after benching. Learn more.
      2. Supplement with magnesium to replenish muscle magnesium levels after bench press workout. Magnesium reduces inflammation and pain; it relaxes tense triceps and forearm muscles that cause pain in the elbow when benching. Magnesium also decalcifies the elbow tendon and elbow joint. Learn more.
      3. Massage the triceps brachii muscle and forearm muscles before and after benching. You can use myofascial pain relief tools, like a massage ball, to massage and release the triceps brachii muscle and forearm muscles. Learn more.

      Pull Ups Elbow Pain

      Nurudeen performing a variation of pull-ups and chin-ups

      Nurudeen performing variations of pull-ups and chin-ups at gym (2020) - Wide-Grip Rear Pull-Ups, Wide-Grip Pull-Ups, and Close-Grip Chin-Ups. "Pull" exercises such as pull-ups and chin-ups aggravates golfer's elbow (pain inside elbow). Click here to watch Pull-Ups and Chin-Ups workout video.

      Why does my elbow hurt when I do Pull-Ups?

      Pain in the elbow during Pull-Ups occurs due to inadequate warm-up of the triceps and forearm muscles before exercising, lifting a weight too heavy (i.e. weighted pull-ups), or a sudden increase in training volume (i.e. performing an excessive amount of Pull-Up sets).

      Can Pull-Ups cause elbow pain? Are Pull-Ups bad for elbows?

      When performed properly with good technique, Pull-Ups are not bad for the elbow. However, performing Pull-Ups without first warming up the triceps and forearm muscles, lifting a weight too heavy (i.e. weighted pull-ups), or a sudden increase in training volume (i.e. performing an excessive amount of Pull-Up sets) can overload the elbow tendon and cause pain in the elbow.

      What causes pain in the elbow during Pull-Ups?

      Restricted (tight and shortened) triceps muscle and forearm flexor muscles cause the medial elbow tendon (inside elbow tendon) and triceps brachii tendons (posterior elbow tendon) to become overstretched and inflamed.

      When the elbow tendons get inflamed, it causes pain in the elbow during Pull-Ups. The pain usually occurs inside of the elbow (golfer's elbow) or at the back of the elbow (triceps tendonitis).

      Can I still do Pull-Ups with elbow pain?

      It depends on the severity of the tendonitis and pain. If the tendonitis creates "low to mild" pain, most people can use elbow sleeves, elbow wraps or other short-term pain relief remedies to reduce pain in the elbow during Pull-Ups.

      If the tendonitis is chronic and severe, and creates sharp pain in the elbow during Pull-Ups, it's best to treat and fix the root cause of the elbow injury before resuming Pull-Ups exercise.

      How do I stop my elbow from hurting when I do Pull-Ups? Follow these steps:

      1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons heal and recover faster after Pull-Ups. Learn more.
      2. Supplement with magnesium to replenish muscle magnesium levels after Pull-Ups workout. Magnesium reduces inflammation and pain; it relaxes tense triceps and forearm muscles that cause pain during Pull-Ups. Magnesium also decalcifies the elbow tendon and elbow joint. Learn more.
      3. Massage the triceps brachii muscle and forearm muscles before and after Pull-Ups workout. You can use myofascial pain relief tools, like a massage ball, to massage and release the triceps brachii muscle and forearm muscles. Learn more.

      Push Ups Elbow Pain

      Nurudeen performing variation of push-ups exercise: standard push-ups, diamond push-ups, wide-arm push-ups

      Nurudeen performing variations of push-ups at gym (2020) - Standard Push-Ups, Diamond Push-Ups, and Wide-Arm Push-Ups. "Push" exercises such as push-ups aggravates tennis elbow (pain outside elbow) and triceps tendonitis (pain at back of elbow). Click here to watch Push-Ups workout video.

      Why does my elbow hurt when doing push-ups?

      Pain in the elbow during push-ups occurs due to inadequate warm-up of the triceps and forearm muscles before exercising, lifting a weight too heavy (i.e. weighted push-ups), or a sudden increase in training volume (i.e. performing an excessive amount of push-up sets).

      Are push ups bad for your elbows? Can push ups cause elbow pain?

      When performed properly with good technique, push-ups are not bad for the elbow. However, performing push-ups without first warming up the triceps and forearm muscles, lifting a weight too heavy (i.e. weighted push-ups), or a sudden increase in training volume (i.e. performing an excessive amount of push-up sets) can overload the elbow and triceps tendon and cause pain in the elbow.

      What causes pain in the elbow during push-ups?

      Restricted (tight and shortened) triceps muscle and forearm muscles cause the extensor elbow tendon (outside elbow tendon), medial elbow tendon (inside elbow tendon), and triceps brachii tendons (posterior elbow tendon) to become overstretched and inflamed. 

      When the elbow tendons get inflamed, it causes pain in the elbow during push-ups. The pain usually occurs inside of the elbow (golfer's elbow), outside the elbow (tennis elbow), or at the back of the elbow (triceps tendonitis).

      Can I still do push-ups with elbow pain?

      It depends on the severity of the tendonitis and pain. If the tendonitis creates "low to mild" pain, most people can use elbow sleeves, elbow wraps or other short-term pain relief remedies to reduce pain in the elbow during push-ups.

      If the tendonitis is chronic and severe, and creates sharp pain in the elbow during push-ups, it's best to treat and fix the root cause of the elbow injury before resuming push-ups exercise.

      How do I stop my elbows from hurting when I do push-ups? Follow these steps:

      1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons heal and recover faster after push-ups. Learn more.
      2. Supplement with magnesium to replenish muscle magnesium levels after push-ups workout. Magnesium reduces inflammation and pain; it relaxes tense triceps and forearm muscles that cause pain during push-ups. Magnesium also decalcifies the elbow tendon and elbow joint. Learn more.
      3. Massage the triceps brachii muscle and forearm muscles before and after push-ups workout. You can use myofascial pain relief tools, like a massage ball, to massage and release the triceps brachii muscle and forearm muscles. Learn more.

      Triceps Extension Elbow Pain

      triceps extension elbow pain

      Nurudeen performing over-head barbell triceps extension and one-arm cable triceps press-down at gym (2019). "Pull" exercises such as triceps extension aggravates golfer's elbow. "Push" exercises such as triceps press-down aggravate tennis elbow and triceps tendonitis.

      Why does my elbow hurt when I do triceps extension?

      Pain in the elbow during triceps extension occurs due to inadequate warm-up of the triceps and forearm muscles before exercising, lifting a weight too heavy, using bad weightlifting form, or a sudden increase in training volume (i.e. performing an excessive amount of triceps extension sets).

      Is triceps extension bad for elbows? Can triceps extension cause elbow pain?

      When performed properly with good technique, the triceps extension exercise is not bad for the elbow. However, performing triceps extension without first warming up the triceps muscle, using bad weightlifting form, or a sudden increase in training volume (i.e. performing an excessive amount of triceps extension sets) can overload the triceps tendon and create pain in the elbow.

      What causes pain in elbow during triceps extension?

      Restricted (tight and shortened) triceps and forearm muscles cause the medial elbow tendon (inside elbow tendon) and triceps brachii tendons (posterior elbow tendon) to become overstretched and inflamed.

      When the elbow tendons get inflamed, it causes pain in the elbow during triceps extension. The pain usually occurs inside of the elbow (golfer's elbow) or at the back of the elbow (triceps tendonitis).

      Can I still do triceps extension with elbow pain?

      It depends on the severity of the tendonitis and pain. If the tendonitis creates "low to mild" pain, most people can use elbow sleeves, elbow wraps or other short-term pain relief remedies to reduce pain in the elbow during triceps extension.

      If the tendonitis is chronic and severe, and creates sharp pain in the elbow during triceps extension, it's best to treat and fix the root cause of the elbow injury before resuming triceps extension exercise.

      How do I stop my elbow from hurting when I do triceps extension? Follow these steps:

      1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons heal and recover faster after triceps workout. Learn more.
      2. Supplement with magnesium to replenish muscle magnesium levels after triceps workout. Magnesium reduces inflammation and pain; it relaxes tense triceps and forearm muscles that cause pain during triceps extension. Magnesium also decalcifies the elbow tendon and elbow joint. Learn more.
      3. Massage the triceps brachii muscle and forearm muscles before and after triceps workout. You can use myofascial pain relief tools, like a massage ball, to massage and release the triceps brachii muscle and forearm muscles. Learn more.

      Shoulder Press Elbow Pain

      shoulder press elbow pain

      Nurudeen performing seated barbell shoulder press at gym (2019). "Push" exercises such as shoulder press aggravate golfer's elbow and triceps tendonitis in athletes and weight lifters.

      Why does my elbow hurt when I do shoulder press?

      Pain in the elbow during shoulder press (overhead press) occurs due to inadequate warm-up of the triceps and forearm muscles before exercising, lifting a weight too heavy, using bad weightlifting form, or a sudden increase in training volume (i.e. performing an excessive amount of shoulder press sets).

      Is overhead press bad for elbows? Can shoulder press cause elbow pain?

      When performed properly with good technique, the shoulder press (overhead press) exercise is not bad for the elbow. However, performing overhead press without first warming up the triceps and forearm muscles, using bad weightlifting form, or a sudden increase in training volume can overload the triceps and forearm tendons and create pain in the elbow.

      What causes pain in elbow during shoulder press?

      Restricted (tight and shortened) triceps and forearm muscles cause the medial elbow tendon (inside elbow tendon) and triceps brachii tendons (posterior elbow tendon) to become overstretched and inflamed.

      When the elbow tendons get inflamed, it causes pain in the elbow when during overhead press. The pain usually occurs inside of the elbow (golfer's elbow) or at the back of the elbow (triceps tendonitis).

      Can I still do shoulder press with elbow pain?

      It depends on the severity of the tendonitis and pain. If the elbow tendonitis creates "low to mild" pain, most people can use elbow sleeves, elbow wraps or other short-term pain relief remedies to reduce pain when during shoulder press.

      If the elbow tendonitis is chronic and severe, and creates sharp pain in the elbow tendon and elbow joint, it's best to treat and fix the root cause of the elbow tendonitis injury before resuming shoulder press exercise.

      How do I stop my elbow from hurting when I do shoulder press? Follow these steps:

      1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons heal and recover faster after shoulder press workout. Learn more.
      2. Supplement with magnesium to replenish muscle magnesium levels after shoulder press workout. Magnesium reduces inflammation and pain, relaxes tense triceps and forearm muscles, and decalcifies the elbow tendon and elbow joint. Learn more.
      3. Massage the triceps brachii muscle and forearm muscles before and after shoulder press workout. You can use myofascial pain relief tools, like a massage ball, to massage and release the triceps brachii muscle and forearm muscles. Learn more.

      Skull Crushers Elbow Pain

      Nurudeen performing skull crushers aka lying triceps extension

      Nurudeen performing skull crushers (lying triceps extension) at gym (2020). "Pull" exercises such as skull crushers aggravates golfer's elbow (pain inside elbow) and triceps tendonitis (pain at back of elbow). Click here to watch Skull Crushers exercise video.

      Why do Skull Crushers hurt my elbow?

      Pain in the elbow during Skull Crushers occurs due to inadequate warm-up of the triceps muscle and forearm muscles before exercising, lifting a weight too heavy, using bad weightlifting form, or a sudden increase in training volume (i.e. performing an excessive amount of Skull Crushers sets).

      Are Skull Crushers bad for your elbows? Can Skull Crushers cause elbow pain?

      When performed properly with good technique, Skull Crushers does not cause elbow pain. However, performing Skull Crushers without warming up the triceps muscle and forearm flexor muscles, using bad weightlifting form, or a sudden increase in training volume, can overload the triceps brachii tendon and medial elbow tendon and cause pain in the elbow.

      What causes pain in the elbow during Skull Crushers?

      Restricted (tight and shortened) triceps and forearm muscles cause the medial elbow tendon (inside elbow tendon) and triceps brachii tendons (posterior elbow tendon) to become overstretched and inflamed.

      When the elbow tendons get inflamed, it causes pain in the elbow during Skull Crushers. The pain usually occurs inside of the elbow (golfer's elbow) or at the back of the elbow (triceps tendonitis).

      Can I still do Skull Crushers with triceps tendonitis?

      It depends on the severity of the tendonitis and pain. If the tendonitis creates "low to mild" pain, most people can use elbow sleeves, elbow wraps or other short-term pain relief remedies to reduce pain during Skull Crushers.

      If the tennis elbow is chronic and severe, and creates sharp pain in the elbow during Skull Crushers, it's best to treat and fix the root cause of the elbow injury before resuming the Skull Crushers exercise.

      How do I stop my elbows from hurting from Skull Crushers? Follow these steps:

      1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons heal and recover faster after Skull Crushers. Learn more.
      2. Supplement with magnesium to replenish muscle magnesium levels after Skull Crushers and triceps workout. Magnesium reduces inflammation and pain; it relaxes tense triceps muscles that cause Skull Crushers elbow pain. Magnesium also decalcifies the elbow tendon and elbow joint. Learn more.
      3. Massage the forearm flexor muscles, triceps brachii, and triceps tendon before and after Skull Crushers and triceps workout. You can use myofascial pain relief tools, like a massage ball, to massage and release the triceps brachii and forearm muscles. Learn more.

      Biceps Curl Elbow Pain

      Biceps curl elbow pain

      Nurudeen performing barbell preacher curls at gym (2019). "Pull" exercises such as biceps curl aggravate golfer's elbow and triceps tendonitis in athletes and weight lifters.

      Why does my elbow hurt when I do biceps curl?

      Pain in the elbow during biceps curl occurs due to inadequate warm-up of the forearm muscles before exercising, lifting a weight too heavy, using bad weightlifting form, or a sudden increase in training volume (i.e. performing an excessive amount of biceps curl sets).

      Can bicep curls cause elbow pain?

      When performed properly with good technique, biceps curl does not cause elbow pain. However, performing biceps curl without first warming up the forearm flexor muscles and triceps muscle, using bad weightlifting form, or a sudden increase in training volume, can overload the medial elbow tendon and triceps tendon and create pain in the elbow.

      What causes pain in elbow during biceps curl?

      Restricted (tight and shortened) forearm flexor muscles cause the medial elbow tendon (inside elbow tendon) to become overstretched and inflamed. When the medial elbow tendon gets inflamed, it causes inner elbow pain after bicep curls (golfer's elbow) or outer elbow pain after bicep curls (tennis elbow).

      Can I still do bicep curls with tennis elbow?

      It depends on the severity of the tennis elbow and pain. If the tennis elbow creates "low to mild" pain, most people can use elbow sleeves, elbow wraps or other short-term pain relief remedies to reduce pain during biceps curl.

      If the tennis elbow is chronic and severe, and creates sharp pain in the elbow during biceps curl, it's best to treat and fix the root cause of the elbow injury before resuming biceps curl exercise.

      How do I stop my elbow from hurting when I do biceps curl? Follow these steps:

      1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons heal and recover faster after biceps curl. Learn more.
      2. Supplement with magnesium to replenish muscle magnesium levels after biceps curl workout. Magnesium reduces inflammation and pain; it relaxes tense forearm muscles that cause biceps curl elbow pain. Magnesium also decalcifies the elbow tendon and elbow joint. Learn more.
      3. Massage the forearm flexor muscles, triceps brachiiand triceps tendon before and after biceps curl workout. You can use myofascial pain relief tools, like a massage ball, to massage and release the triceps brachii and forearm muscles. Learn more.

      Solutions to Fix Elbow Tendonitis and Elbow Pain From Lifting Weights


      In this section, we will cover:

      1. How to treat elbow pain after lifting (i.e. post-workout elbow pain)
      2. Short-term relief remedies for elbow pain
      3. The fastest way to cure chronic elbow pain (TitaniumPhysique Formula)
      Nurudeen elbow tendonitis before & after wearing elbow sleeves vs working out without elbow sleeves

      Nurudeen Before & After results. I fixed my chronic elbow tendonitis: tennis elbow, golfer's elbow, and triceps tendonitis (photo taken in 2017 and 2019).

      How to Treat and Relief Post-Workout Elbow Pain

      Elbow pain after lifting is an acute inflammatory condition. If you get elbow pain after lifting weights and experience any of the following:

      • Burning pain around the elbow joint
      • A sensation of heat, redness or swelling around elbow joint
      • Elbow pain when bending and straightening arm after lifting

      The best treatment is the R.I.C.E. Method (Rest, Ice, Compression, and Elevate).

      Benefits of RICE Method

      R.I.C.E helps treat acute inflammatory pain. Athletes and weight lifters with elbow inflammation experience burning pain and redness around the elbow joint after lifting.

      Applying ice, also known as cold therapy, on the elbow joint after working out, reduce inflammation and help the inflamed elbow tendon calm and heal.

      Illustration of a man applying ice gel pack on an injured elbow at home

      Illustration of a man applying an ice pack to elbow joint to reduce tender pain in elbow - R.I.C.E Method

      How to Apply Cold Therapy for Elbow Pain at Home

      1. Apply ice or ice pack to the elbow as soon as possible after working out. 
      2. For the first three days (after the post-workout elbow pain symptoms begin), ice the elbow 10 to 20 minutes, four to eight times a day. For example, 15 minutes ON, 15 minutes OFF.
      3. Do not apply ice directly on the skin. Wrap the ice or ice pack in a towel.
      4. Your elbow should feel better within 48 – 72 hours of cold therapy, as the burning pain, redness and swelling declines.


      Limitations of
      RICE Method

      R.I.C.E treats acute inflammatory symptoms but does not fix the source of the pain. As a result, the pain returns and often worsens when the athlete resumes lifting.

      If your elbow tendonitis does not heal using the R.I.C.E protocol and the pain continues for over three months, it is considered a chronic inflammatory condition.

      To treat chronic elbow pain, you can:

      1. Use short-term remedies (provides temporary pain relief), or
      2. Fix the Root Cause of the tendonitis (cure the pain for lasting relief).
      Nurudeen Tijani benching at gym. Wearing elbow sleeve for elbow injury pain.

      Nurudeen wearing elbow sleeves while performing bench press at gym (photo taken in 2017)

      The Fastest Way To Eliminate Weight Training Tendonitis Pain!

      Get instant access to my BRAND NEW Titanium Physique program. The simple step-by-step solution I use to fix and eliminate tendonitis pain from lifting weights.

      Nurudeen Tijani posing physique abs and chest with dumbbell in hand

      Short-Term Relief Remedies (for Elbow Tendonitis Pain)

      Traditional elbow tendonitis remedies include joint supplements and vitamins, anti-inflammatory painkillers (NSAIDs), physical therapy, stretching, elbow braces, elbow straps, elbow sleeves, kinesiology tape, and topical anti-inflammatory oils and creams.

      Are traditional remedies the best solution for weight lifting elbow pain?

      Anti-inflammatory painkillers (NSAIDs) can provide short-term relief for elbow tendonitis pain; however most traditional remedies are ineffective because they relieve the symptoms of tendonitis, not the ROOT cause of the pain.

      As a result, the elbow tendonitis does not heal and often comes back as you continue to lift. The following are pros and cons of traditional elbow tendonitis remedies.

      Illustration of painkillers, anti-inflammatory gel, kinesiology tape and elbow sleeve

      Anti-Inflammatory Gel, Pain Killers, Vitamins, Sports Tape, Elbow Sleeves for Tendonitis Pain.

      Joint Supplements & Health Vitamins for Elbow Pain

      Joint supplements and joint vitamins are standard tendonitis treatment options. Most joint supplements contain Methylsulfonylmethane (MSM) and Chondroitin. The cartilage of joints contains MSM and chondroitin. It's generally believed these supplements help ease pain in the joints and promote good joint health.

      Pro: Joint supplements can provide short-term relief for acute elbow tendonitis pain. As such, they are beneficial when used as part of a "maintenance routine" to prevent tendonitis pain.

      ConIn my search to treat and fix my chronic elbow tendonitis, I supplemented with MSM, Chondroitin, Turmeric, and Fish Oil (for years). 

      These supplements did not provide noticeable relief for my elbow discomfort because they cannot fix the root causes of weight lifting elbow pain. According to a 2016 Arthritis & Rheumatology research, MSM and Chondroitin provided no benefit in reducing chronic joint pain.

      Anti-Inflammatory Painkillers (NSAIDs) for Elbow Pain

      ProNonsteroidal anti-inflammatory drugs (NSAIDs) or painkillers are another popular elbow tendonitis treatment option. They help reduce acute inflammation in the body. By reducing inflammation, NSAIDs temporarily reduce elbow joint pain.

      Con: Painkillers treat symptoms, not the root cause of chronic elbow tendonitis. As a result, the elbow pain usually returns and persist. Research shows NSAIDs' long-term use can create health issues such as gastrointestinal side effects and kidney disease.

      Elbow Pain Joint Injections (Cortisone Shot)

      ProA cortisone shot is a steroid medication injected into the problem joint (e.g. elbow joint). The steroid provides relief by temporarily suppressing inflammatory pain in the affected joints. The relief from a cortisone shot usually lasts six weeks to six months.

      Con: The cortisone shot only suppresses the pain. As a result, when the effects of the steroid wear off, the elbow ache and discomfort immediately comes back. Repeated use of cortisone injections creates long-term health side effects such as damaged cartilage, joint infection, and nerve damage.

      Elbow Pain Relief Oils & Anti-Inflammatory Creams, Spray, Gels

      Topical tendonitis relief solutions like pain relief oils, creams, sprays, and gels contain MSM or other anti-inflammatory medications.

      ProThey can help treat acute elbow inflammatory pain (new elbow injuries less than three months old). They can also be useful when used as part of a "maintenance routine" to prevent tendonitis pain. For example, when used as a lubricant to massage the triceps and forearm muscles after working out.

      Con: If your elbow tendonitis is chronic (three months or more), topical pain relief solutions provide little-to-no relief in reducing elbow pain. Topical solutions cannot treat the root cause of weight lifting elbow pain.

      Strength Therapy & Physical Therapy for Elbow Pain 

      Unlike elbow tendonitis (i.e. elbow tendon that creates inflammatory pain), elbow tendinosis is the degeneration of elbow tendon collagen. Elbow tendinosis results in the loss of strength in the elbow tendon and mobility of the arm.

      ProStrength therapy is necessary for elbow tendinosis treatment. Strength therapy is often required to heal degenerative elbow tendons and regain full arm strength and mobility.

      ConWhen used out of step (often the case), physical therapy for elbow pain can be a waste of time for most people. Before treating elbow tendinosis with elbow strengthening exercises, it is necessary to fix chronic inflammation, magnesium deficiency, and muscle restriction created by weight training.

      Elbow Brace, Elbow Sleeve, Elbow Strap & Support

      Another popular elbow tendonitis solution for weightlifters is elbow joint sleeves, elbow straps, and elbow support braces.

      Pro: These solutions help by compressing the elbow tendon and joint. As a result, it temporarily reduces elbow discomfort when lifting weights.

      Con: Elbow sleeve, straps, and support braces provide short-term relief by covering up the problem, which only prolongs tendonitis. Untreated elbow tendonitis can lead to elbow tendinosis and cause irreversible elbow tendon and joint degeneration.

      Sports Tape, Kinesiology Tape Therapy for Elbow Pain

      Athletes commonly use sports tape and KT tape to treat tendonitis. They provide support for injured muscles and tendons.

      ProWhen applied correctly, sports tapes temporarily reduce elbow tendonitis and elbow injury pain when lifting.

      Con: Sports tapes and kinesiology therapy (when used as a solution for an extended period of time) cover up the problem, which only prolongs tendonitis. Untreated elbow tendonitis can lead to elbow tendinosis and cause irreversible elbow tendon and joint degeneration.

      Pain Relief Patches for Elbow Pain

      There two types of pain relief patches: medicated and non-medicated.

      Medicated patches contain nonsteroidal anti-inflammatory medication and are applied directly to the pain area (e.g. elbow joint) to relieve pain. Non-medicated pain relief patches, like nanotech patches, claim to use nanotechnology to support your body's natural ability to fight pain.

      Pro - Medicated Patch: Medicated patches can provide short-term relief for elbow tendonitis. The relief typically lasts for a few hours.

      Con - Medicated Patch: Medicated patches temporarily mask the pain, which only prolongs the real problem. They do not fix the root cause of the tendonitis, so the elbow ache comes back after resuming liftingMedicated patches can also cause long term gastrointestinal (stomach and gut) side effects.

      Pro - Nanotech PatchesThey can be useful when used as part of a maintenance routine to prevent elbow tendonitis. For example, when used post-workout to treat acute elbow inflammatory pain.

      Con - Nanotech Patches: They cannot fix the root causes that create weight lifting elbow pain. As a result, nanotech patches provide limited benefit in reducing chronic elbow ache and discomfort.

      Stretching for Elbow Pain

      Like physical therapy, stretching plays a vital role in treating chronic elbow tendonitis.

      ProStretching the forearms and triceps helps lengthen these muscles. It increases blood, nutrients, oxygen, and removes waste from the muscles and tendons. As a result, it helps elbow injuries heal faster. When the triceps and forearm muscles and tendons are in a healthy lengthened state, elbow tendonitis pain will decrease.

      ConLike physical therapy, when used out of step (often the case), stretching does little to relieve tendonitis elbow pain. Before treating elbow pain with stretching exercises, it is necessary to fix the chronic inflammation, magnesium deficiency, and muscle restriction created by weight training.

      Nurudeen Tijani founder of TitaniumPhysique working out at gym with barbell and triceps cable machine

      Nurudeen (2019 at gym) performing triceps extension exercise in gym. I fixed my chronic elbow injury and elbow tendonitis using the TitaniumPhysique Formula.

      Cure Elbow Tendonitis and Elbow Pain (Using TitaniumPhysique Formula)


      What is the TitaniumPhysique 3-Step Formula? 

      The TitaniumPhysique 3-Step Formula is the fastest way to treat and fix chronic tendonitis pain from lifting weights, including:

      1. Tennis elbow from lifting weights (pain inside elbow)
      2. Golfer's elbow from lifting weights (pain outside elbow)
      3. Triceps tendonitis from lifting (pain in back of elbow)
      4. Elbow injuries from lifting: bench press, push-ups, pull-ups, skull crushers, shoulder press
      5. Elbow tendonitis symptoms: burning pain in elbow after lifting, sharp or sudden pain in elbow when lifting, pain or difficulty bending and straightening elbow after working out

      It is based on current and extensive scientific research relating to the following: tendinopathy, sports medicine and sports injury, weight lifting injuries, musculoskeletal pain treatment and management, nutrition, supplementation, and, strength therapy and conditioning.

      As an athlete and weightlifter, I created TitaniumPhysique for athletes and anyone who does weight trainingI've combined these scientific studies and nine years of experience as a personal trainer, nutritionist, bodybuilder, physique athlete, and wellness coach to create the TitaniumPhysique Formula.

      To learn how the TitaniumPhysique Formula works, and why it heals chronic weight training tendonitis, check out this helpful article (or video) I wrote about tendonitis treatment.

      Here is an overview of how to fix elbow tendonitis pain from lifting, using the TitaniumPhysique Formula:

      1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured and inflamed elbow tendons heal and recover faster.
      2. Supplement with magnesium to replenish muscle magnesium levels. Magnesium reduces inflammation and pain, relaxes tense triceps muscle and forearm muscles, and decalcifies the elbow tendon and elbow joint.
      3. Massage the triceps brachii and forearm muscles. You can use myofascial pain relief tools, like a massage ball, to massage and release the triceps brachii and forearm muscles.
      TitaniumPhysique Formula can benefit anyone who does weight training

      Step 1: Fix Chronic Inflammation to Get Better

      The food you eat is critical in getting rid of inflammatory pain. It is either going to cause and aggravate inflammation in the body or fight pain and provide relief.

      According to The China Study Solution (the most comprehensive scientific study on nutrition), animal foods and animal food products aggravate inflammation in the gastrointestinal tract.

      Combined with the stress frequent and prolonged weight lifting creates on the tendons and joints, the body unavoidably gets into a chronic inflammatory state.

      This systemic cycle of inflammatory foods and physical fitness is the number #1 reason most athletes and gymgoers experience tendonitis elbow pain after a few months of lifting weights.

      Joint supplements cannot fix chronic inflammation from lifting weights because it is a systemic problemTo fix chronic elbow tendonitis, you can use a simple two-week whole-food plant-based regimen to reset and eliminate chronic inflammation in the body.

      The food you eat is more important than anything your doctor can give you to cure disease and pain. A plant-based diet can help eliminate joint pain and reverse chronic diseases like arthritis.

      The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet.

      Whole-food plant-based (WFPB) can help reduce inflammation and arthritis pain

      Can a Whole-Food Plant-Based Diet Heal Elbow Tendonitis Pain?


      Is a whole-food plant-based (WFPB) diet right for you? Can a plant-based nutrition regimen help you eliminate chronic inflammatory elbow pain? The following five questions can help you decide:

      1. Do you lift weights or workout 4x or more a week?
      2. Do you experience dull and achy pain in your elbow when lifting, or burning pain in your elbows after lifting?
      3. Do you experience concurrent tendonitis symptoms (e.g. elbow pain, shoulder pain, knee pain, forearm or wrist pain, foot or heel pain)?
      4. If you experience tendonitis pain when lifting, has the pain lasted more than three months?
      5. Does your nutrition consist of mostly protein from animal food and animal food products (e.g. chicken, meat, dairy, whey/casein protein)?

      If you answered YES to any of the questions above, a WFPB regimen can help you reduce inflammation, heal tendonitis from weight training, and cure chronic elbow pain. Implementing a whole- food plant-based regimen to reset chronic inflammation does not require becoming a vegetarian or vegan if that is not your goal. It is simply a tool to reset.

      There is a specific way to use this strategy to get the fastest and best results, especially for athletes and weight lifter focused on building muscles, strength, losing weight and burning fat. The TitaniumPhysique Program provides a step-by-step plan to achieve this.

      Magnesium Therapy

      Magnesium is a potent anti-inflammatory that can help reduce pain. It also plays a vital role in helping the muscles relax. Twitching forearm and triceps, muscle cramps and muscle spasms in the arm are signs of low magnesium levels in the body.

      Heavy exercise, sauna therapy and workout stimulants deplete magnesium in athletes. As such, it is crucial for athletes and those involved in weight training to actively take steps to replenish magnesium and use the right kind of magnesium to get the therapeutic effect.

      "Magnesium is the body's most important anti-inflammatory."

      The Magnesium Miracle - Discover the Missing Link to Total Health, By Carolyn Dean, MD, ND

      Magnesium therapy can help reduce pain and heal elbow tendonitis

      Can Magnesium Therapy Help Cure Chronic Elbow Pain? 


      Is magnesium therapy right for you? Can it help you cure and alleviate chronic elbow discomfort? The following six questions can help you decide:

      1. Do you lift weights or workout 4x or more a week? Is your job physically demanding?
      2. Do you use workout stimulants: pre-workout, coffee, caffeine, diuretics?
      3. Do you frequently use sauna?
      4. Do you experience chronic stress (highly stressful job, stressful lifestyle factors and situations)?
      5. Do you experience muscle cramps and muscle spasms after lifting weights or working out?
      6. Do you eat a high protein diet? Does your nutrition include large amounts of added sugars?

      If you answered YES to any of the questions above, magnesium therapy can help you reduce inflammation, heal tendonitis from weight training, and alleviate chronic pain. The TitaniumPhysique Program provides an easy-to-follow magnesium supplementation plan for athletes and weight lifters.

      Step 2: Go Alkaline to Perform Better

      Research show high protein foods and sports supplements create acidity in the body. When your body is alkaline, you will have more energy and less joint pain.

      Going alkaline is simple. Anyone can take simple steps to become more alkaline and less acidic. Here are four simple ways to become more alkaline.

      4 ways to alkaline to body to reduce inflammatory pain

      Step 3: Release Restricted Muscles to Feel Better

      Restricted triceps and forearm muscles pull and put tension on the elbow tendons and elbow joint, which creates pain. When you release tight triceps and forearm muscles, it will increase the elbow tendon's elasticity and immediately reduce elbow tendonitis pain.

      This step focuses on releasing chronically tight and restricted triceps and forearm muscles to stimulate repair and stop elbow painChronic elbow tendonitis cannot heal if the body is in a constant inflammatory state. After reducing chronic inflammation, we can heal elbow injuries easier and faster.

      How to treat chronic elbow tendonitis pain

      Myofascial Tools and Exercises for Elbow Tendonitis Treatment

      Restricted triceps and forearm muscles, that cause elbow pain when lifting, develop over many years. As such, it is necessary to use the correct treatment technique to get the best results.

      During this process, it is also vital to strengthen the elbow tendon and joint, by doing mobility and strengthening exercises for the forearm and elbow.

      Strengthening exercises are therapeutic and can help the elbow tendon heal faster and regain full strength for maximum performance. Exercises for elbow tendonitis pain include:

      • Triceps overhead extensions (with resistance band)
      • Triceps kickbacks (with resistance band)
      • Triceps Pushdowns, Triceps Pulldowns (with resistance band)

      The TitaniumPhysique Program provides joint strengthening exercise videos, full-body mobility exercise videos, and an elbow pain treatment video, to release restricted triceps and forearm muscles.

      The following are self-myofascial treatment tools you can use to release restricted triceps and forearm muscles to fix and heal elbow tendonitis.

      Massage Balls


      Massage balls can effectively release tight muscles and fix triceps tendonitis and elbow tendonitis, including golfer's elbow and tennis elbow. If you experience elbow aches when lifting, elbow pain when benching, during push-ups, pull-ups, skull crushers, shoulder press or biceps curl, these tools will help.

      Myofascial release tools massage balls for muscle pain relief

      The Beastie Ball's aggressive design can target and release the forearms' extensor muscles.

      The BodyStar Ball is less aggressive and can be used to treat sensitive parts on the arm, like the forearm flexor muscles, the inner triceps, medial elbow tendon, and triceps brachii tendon.

      These myofascial pain relief tools treat elbow pain and provide relief to the elbow tendon and joint by releasing restricted triceps and forearm muscles.

      Summary: Elbow Pain Lifting Weights


      Restricted triceps and forearm muscles pull and put tension on the elbow tendons. As a result, the elbow tendons become inflamed and cause pain during exercise or after lifting.

      The ROOT causes of elbow pain when lifting are chronic inflammation, magnesium deficiency, and muscle restriction.

      Athletes and weight lifters with elbow tendonitis experience golfer's elbow (inner elbow pain), tennis elbow (outer elbow pain), or triceps tendonitis (back of elbow pain) when lifting weights.

      Traditional remedies like painkillers, joint supplements, elbow braces, and anti-inflammatory creams can help with acute elbow tendonitis but are not effective in treating chronic elbow tendonitis. With traditional remedies, the elbow tendonitis comes back and often gets worse as you continue to lift.

      To fix chronic elbow tendonitis:

      1. Reduce chronic inflammation
      2. Replenish muscle magnesium levels
      3. Release restricted muscles

      The TitaniumPhysique Formula is an innovative strategy for tendonitis treatment. The TitaniumPhysique program will show you the fastest way to reduce chronic inflammation, replenish muscle magnesium levels, and release restricted muscles. It can help you treat, heal, get rid of and prevent weight lifting elbow injuries.

      Tendonitis pain can turn your passion for fitness into a chore and rob you of the motivation to work out. Yet, everyone who lifts weights experiences elbow tendonitis at some point. You don't have to give up your passion for lifting weights because of ineffective traditional tendonitis remedies.

      Claim your passion and power back today with TitaniumPhysiqueGrab your copy of the TitaniumPhysique program by clicking the Learn More button below. For a limited time, you can use the code "blog10" at checkout to get extra $10 off.

      References

      • Understanding and Managing Chronic Inflammation
      https://www.healthline.com/health/chronic-inflammation

      • The Magnesium Miracle (Second Edition) - Discover the Missing Link to Total Health, By Carolyn Dean, MD, ND
      https://www.google.com/books/edition/The_Magnesium_Miracle_Second_Edition/2lBcDAAAQBAJ

      • Calcification
      https://medlineplus.gov/ency/article/002321.htm

      • Inflammation
      https://www.webmd.com/arthritis/about-inflammation

      • Tendinopathy: Why the Difference Between Tendinitis and Tendinosis Matters
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312643/

      • Tendinopathy: Clinical Update
      https://www.acatoday.org/News-Publications/ACA-News-Archive/ArtMID/5721/ArticleID/15/Tendinopathy-Clinical-Update

      • What is the RICE method for injuries?
      https://www.medicalnewstoday.com/articles/321469

      • Combined Treatment With Chondroitin Sulfate and Glucosamine Sulfate Shows No Superiority Over Placebo for Reduction of Joint Pain and Functional Impairment in Patients With Knee Osteoarthritis: A Six‐Month Multicenter, Randomized, Double‐Blind, Placebo‐Controlled Clinical Trial
      https://onlinelibrary.wiley.com/doi/full/10.1002/art.39819

      • Recognizing the Risks of Chronic Nonsteroidal Anti-Inflammatory Drug Use in Older Adults
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3158445/

      • The China Study Solution - The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet
      https://www.google.com/books/edition/The_China_Study_Solution/nrazCwAAQBAJ

      • Tennis Elbow (Lateral Epicondylitis)
      https://orthoinfo.aaos.org/en/diseases--conditions/tennis-elbow-lateral-epicondylitis/

      • Muscles - Advanced Anatomy 2nd. ED.
      https://pressbooks.bccampus.ca/advancedanatomy1sted/chapter/muscles-4/

      • How Long Does a Cortisone Shot Last?
      https://www.summitortho.com/2019/01/07/how-long-does-a-cortisone-shot-last/

      • The Acid Alkaline Balance
      https://www.pccmarkets.com/sound-consumer/2009-10/sc0910-acid-alkaline/

      TitaniumPhysique
      More Gains. Less Joint Pain, Guaranteed!

      The #1 tendonitis self-treatment solution for athletes. A complete all-in-one solution to treat, heal and fix weight training tendonitis pain. Created by athletes, for athletes.

      Nurudeen Tijani, Author & Founder at TitaniumPhysique
      Written by: Nurudeen Tijani

      Nurudeen (aka T.J) has a passion for helping people build the body they desire through weight training. He is a physique and fitness trainer, nutritionist, yoga instructor, vegan natural bodybuilder, National Physique Committee (NPC) competitor, and founder at TitaniumPhysique. Nurudeen is a member of the International Association Study of Pain (IASP) and the American Chronic Pain Association (ACPA).

      FAQs About Lifting Weights with Elbow Pain


      Why do my elbows hurt from lifting weights?

      When you lift weights and do any exercise that involves your arms, the forearm and triceps muscles contract and becomes tighter. Tight and restricted forearm and triceps muscles pull and put tension on the elbow tendons. As a result, the elbow tendons become inflamed and cause pain during exercise or from lifting weights.

      Can you get tennis elbow from lifting weights?

      Yes, you can get tennis elbow from lifting weights. The tendon on the outside of the elbow gets overstressed through repetitive weight lifting exercises and movements. As a result, it leads to inflammatory pain in the tendon (tennis elbow) when lifting weights.

      Should I workout if my elbow hurts?

      It depends on the severity of the elbow injury and pain. If the elbow injury creates "low to mild" pain, most people can use elbow joint support sleeves, elbow wraps or other short-term pain relief remedies to reduce pain temporarily. If the elbow injury is chronic and severe, and creates sharp pain in the elbow tendon and elbow joint, it's best to treat the root cause of the elbow injury before resuming working out.

      What helps with elbow pain from lifting?

      You can do several things to get rid of or prevent elbow pain from lifting: (1) If you feel a burning pain in your elbow after lifting, apply an ice pack to the elbow joint as soon as possible after working out. (2) You can use short-term pain relief remedies like joint supplements, elbow braces, elbow straps, elbow sleeves, and anti-inflammatory topical oils and creams. These remedies treat the symptoms of pain. They do not fix the source of the pain. (3) You can try solutions - such as the TitaniumPhysique program - that fix the root cause of the pain, for long term relief.

      How do you treat tendonitis in the elbow?

      To treat tendonitis in the elbow, you need to (1) reduce chronic inflammation in the body, (2) replenish muscle magnesium levels, and (3) release restricted forearm and triceps muscles. These three steps can help you treat and fix tendonitis in the elbow - for good!

      Does elbow tendonitis go away?

      Yes, elbow tendonitis can go away if treated early and if the ROOT causes of the tendonitis are treated. Short-term remedies can help if the elbow tendonitis is acute (condition is less than three months old). If the elbow tendonitis is chronic (condition is more than three months old), it usually requires fixing the root cause of the elbow tendonitis to get rid of the pain.

      What happens if tennis elbow is left untreated?

      Tennis elbow left untreated become degenerative and can lead to irreversible deterioration of the elbow joint. When left untreated, the surrounding forearm and triceps muscles become restricted and less flexible with decreased mobility, leading to more pain. Degenerative elbow tendonitis can also lead to chronic diseases such as arthritis.

      TitaniumPhysique Logo

      TitaniumPhysique
      2030 W Baseline Rd Suite 182-634
      Phoenix, AZ 85041

      Contact Information
      Phone: +1 928-613-2068
      Email: support @ titaniumphysique.com