How To Fix Elbow Pain | Elbow Tendonitis
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How To Effortlessly Fix Elbow Pain From Lifting Weights (In 30 Days or Less)

This article covers the causes of elbow pain when lifting weights or after working out, and a unique and simple 3 Step strategy to fix it. Watch video, listen to audio or read article below.

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Why Do I Get Elbow Pain When Lifting Weights?


When you lift and perform exercises involving your arms, the forearm and triceps muscles contract, these muscles become tighter after some time.

Tight muscles pull and put tension on the tendons and joints, which create pain. Therefore, the forearm and triceps need to release and return to their normal relaxed state.

If your elbow hurts when lifting weights or you experience elbow pain after lifting weights, it is a sign you have restricted forearm and triceps muscles that are unable to release. These tight muscles are pulling and putting tension on your elbow tendons. As a result, the tendons become inflamed and cause pain during exercise or after lifting.

As a bodybuilder, for many years, I struggled with elbow tendonitis, elbow pain when lifting, and elbow pain after lifting.

I experienced bench press elbow pain (video below), sharp and severe elbow pain when lifting or gripping weights, tennis elbow and golfer's elbow.

During upper body and triceps workouts, I struggled with skull crushers elbow pain, push ups elbow pain, and elbow pain from pull ups.

Nurudeen Tijani Posing Physique Abs and Chest
Author: Nurudeen Tijani
TitaniumPhysique

This article will show you a unique and straightforward strategy to treat and fix weight training elbow tendonitis and elbow pain. It's called the Titanium Physique FormulaI used to treat and fix chronic tendonitis in my elbows.

Let's begin with why lifting weights cause elbow tendonitis pain.

Lifting with elbow tendonitis pain. Wearing elbow sleeves while performing bench press.

The Root Cause Of Weight Lifting Elbow Pain


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

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

Root Cause #1: Chronic Inflammation

When we do weight training, it strengthens muscles, but it also inflames tendons, joints, and ligaments in the body.

When the workout involves your arms (e.g. triceps workout, bench press, shoulder press, push-ups), the inflammation of the elbow tendons from lifting produces a "burning" sensation of pain in the elbow.

The burning feeling and pain in the elbow joint is a sign of acute inflammation.

With time, the elbow tendon heals, and the tendonitis pain goes away. But, when the elbow tendon is unable to recover, and the inflamed tendon pain continues for more than three months, it becomes a chronic inflammatory condition.

Chronic inflammation is a state where the inflammatory process that allows the body to heal is not working. When left untreated, this condition breaks down the body.

Most athletes, gymgoers, and weight lifters with chronic inflammation experience:

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.

According to The Magnesium Miracle (a scientific reference on the health effects of magnesium on the body), heavy exercise depletes 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

Magnesium therapy can help reduce pain and heal tendonitis

Twitching forearm and triceps, muscle cramps and muscle spasms are signs of low magnesium levels in the body.

Magnesium also dissolves calcium and prevents calcification of soft tissues like tendons.

Calcification occurs when there is excess calcium in the body. Calcification hardens soft tissues, which can lead to elbow pain.

Root Cause #3: Muscle Restriction

Muscle restriction occurs when muscle fibers become shortened and unable to release and lengthen back to their normal state.

When we do any exercise that involves the arms (e.g. bench press), lifting a weight too heavy or using bad weightlifting form can strain the forearm and triceps and cause muscle injury.

When this happens, the elbow joint becomes weaker.

To support the elbow joint, the forearm and triceps shorten, tighten up and form knots. These muscles get restricted and become dysfunctional.

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

Illustration of musculoskeletal pain and knotted muscle trigger points

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

Weightlifting Elbow Injuries & Elbow Tendonitis Symptoms


To fix and get rid of elbow pain or prevent elbow tendonitis from coming back, it is essential to understand the types of elbow injuries so you can treat and heal the injury, as fast as possible.

The types of elbow injuries most weightlifters experience include:

  1. Golfers Elbow
  2. Tennis Elbow
  3. Elbow Tendonitis
  4. Elbow Tendinosis
  5. Acute Elbow Pain
  6. Chronic Elbow Pain
Nurudeen tijani doing overhead triceps extensions skull crushers at gym

Common weightlifting elbow tendonitis symptoms 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 Weight Lifting

Here are the Four W's of weight training tennis elbow:

What is tennis elbow? Tennis elbow or lateral epicondylitis is a type of elbow tendonitis where pain occurs outside of the elbow joint.

Why does tennis elbow happen? - The tendon on the outside of the elbow gets overstressed through repetitive weight lifting exercises and movements, and as a result, it leads to inflammatory pain in the tendon.

How does tennis elbow happen? - The forearm muscles contract when you do any exercise that involves your arm. Over time as you continue to lift, the forearm muscles (Extensor Carpi and Radialis Brevis "ECRB") tighten up and get shorter.

These 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 during weight lifting and creates pain in 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. Bench Press (flat, incline, decline)
  2. Close-Grip Bench Press
  3. Shoulder Presses
  4. Push-ups and Pull ups
  5. Tricep Pushdowns, Tricep Extensions, Tricep Dips
  6. Machine Chest Presses

Tennis elbow symptoms when lifting include:

  1. Outer elbow pain from lifting weights
  2. Outside elbow pain from pull ups
  3. Outer elbow pain push ups
  4. Outside elbow pain bench press
  5. Outer elbow pain after bench press
  6. Outer elbow pain after workout
Nurudeen Tijani working out triceps doing close-grip bench press in gym

Doing close-grip bench press for the triceps. "Push" exercises such as bench press aggravates tennis elbow in athletes and weightlifters.

Golfer's Elbow from Weight Lifting

Here are the Four W's of weight training golfer's elbow:

What is golfer's elbow? - Golfer's elbow or medial epicondylitis is a type of elbow tendonitis where pain occurs on the inside of the elbow joint.

Why does golfer's elbow happen? - The tendon on the inside of the elbow gets overstressed through repetitive weight lifting exercises and movements, and as a result, it leads to inflammatory pain in the tendon.

How does golfer's elbow happen? - The forearm muscles contract when you do any exercise that involves your arm. Over time as you continue to lift, the forearm flexor muscles (Pronator Teres, Flexor Carpi Radialis) tighten up and get shorter.

These 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 during weight lifting and creates pain.

Illustration of golfer's elbow medial epicondylitis

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. Tricep Pulldowns, Tricep Extensions
  5. Cable Rows
  6. Pull-Ups

Golfer's elbow symptoms when lifting include:

  1. Inner elbow pain from lifting weights
  2. Inner elbow sore after lifting
  3. Inner elbow pain when doing pull 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
Nurudeen Tijani working out biceps doing barbell preacher curls in gym

Doing barbell preacher curls. "Pull" exercises such as bicep curls aggravates golfers elbow in athletes and weightlifters.

Acute vs. Chronic Weight Training Elbow Pain

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 joint immediately after lifting or the day after working out.

Acute 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 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

Weightlifting Elbow Tendonitis vs Elbow Tendinosis

Tendonitis is the inflammation of 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

Remedies to Treat Weight Training Elbow Tendonitis Pain


Now that we've gone over the ROOT causes of "elbow pain from lifting weights" and the types of weightlifting elbow injuries, let's go over how to fix it.

In this section, we will cover:

  1. What to do if you experience elbow pain after lifting (i.e. post-workout pain)
  2. Short-term remedies for acute and chronic elbow pain
  3. A unique and simple strategy I used to quickly fix my chronic elbow pain (it's called the TitaniumPhysique Formula)
Nurudeen elbow tendonitis before & after wearing elbow sleeves vs working out without elbow sleeves

Before & After results. I fixed my chronic elbow tendonitis (tennis elbow and golfer's elbow).

How to Fix 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 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. 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

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 and get rid of chronic elbow pain, you can use conventional short-term remedies that temporarily reduce the pain or fix the root cause of the tendonitis (to get relief now and for the long term).

First, let's go over the short-term remedies for elbow tendonitis.

Nurudeen Tijani benching at gym with elbow injury pain and wearing elbow sleeve

Short-Term Remedies for Tendonitis Elbow Pain

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

As someone who struggled with chronic elbow tendonitis pain from lifting weights, I've tried these typical remedies during my search to fix this problem.

Are conventional remedies the best treatments for weightlifting elbow pain? Do they work?

In my research on this topic and eight years of experience as a trainer and bodybuilder, I found that conventional remedies produced little-to-no relief for weightlifting elbow pain.

Conventional remedies are ineffective because they relieve elbow tendonitis symptoms, not the ROOT cause of the pain. As a result, the elbow tendonitis does not heal and often comes back.

If you are anything like me and have tried these solutions, I am sure you can relate.

The following is a list of typical elbow tendonitis remedies and their pros and cons.

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

Anti-Inflammatory Gel, Pain Killers, Sports Tape and 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 relief because they cannot fix the root cause of weightlifting 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 the symptoms and not the root cause of chronic elbow tendonitis. As a result, the elbow pain usually returns.

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 for 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 pain 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

Most topical tendonitis relief options 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 forearm and triceps after working out.

Con: If your elbow tendonitis pain is chronic (elbow pain is more than three months old), topical pain relief solutions provide little to no relief in reducing elbow pain.

Topical solutions cannot treat the root cause of weightlifting 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 pain 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 can reduce elbow injury pain and elbow tendonitis pain.

Con: Sports tapes and kinesiology therapy (used in the wrong way) 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 tendonitis elbow pain. 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 pain 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 pain.

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 forearm and triceps muscles and tendons are in a healthy lengthened state, elbow tendonitis pain decreases.

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.

The remedies above are the usual options for elbow tendonitis. If you experience elbow pain when lifting weights, you've probably tried these short-term solutions.

These traditional remedies only treat acute symptoms of tendonitis, not the root cause. It is why that elbow pain never heals and comes back.

Now let's go over how to fix tendonitis using the TitaniumPhysique Formula, the unique strategy I used to quickly fix my chronic elbow pain (see photo below).

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

I fixed my chronic elbow injury and elbow tendonitis using the TitaniumPhysique Formula.

How to Treat & Fix Tendonitis Elbow Pain (Using the TitaniumPhysique Formula)


What is the TitaniumPhysique 3 Step Formula?

The TitaniumPhysique Formula is a unique and natural strategy that can quickly treat, fix, and eliminate chronic weightlifting elbow tendonitis and elbow pain.

Additionally, it helps prevent elbow tendonitis from developing or coming back.

I created TitaniumPhysique for athletes and anyone who does weight training.

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.

I've combined these scientific studies and eight years of experience as a trainer, nutritionist, bodybuilder, and physique athlete to create the TitaniumPhysique Formula.

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

Here's how to implement the TitaniumPhysique Formula to fix chronic elbow pain:

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 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 weight training chronic inflammation because it is a systemic problem.

To 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.

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

Implementing a whole-food plant-based (WFPB) regimen to reset chronic inflammation does not require becoming a vegetarian or vegan if that is not your goal. It is only a tool to reset.

There is a specific way to use this strategy to get the fastest and best results, especially for athletes and gymgoers focused on building muscles, strength, losing weight and staying lean.

The TitaniumPhysique Guide 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 muscles relax.

Twitching forearm and triceps, muscle cramps and muscle spasms in the arms 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.

The TitaniumPhysique Guide provides an easy-to-follow plan for magnesium therapy.

"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

Step 2: Go Alkaline to Perform Better

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 forearm and triceps put tension on the elbow tendons and elbow joint, which creates pain.

When you release tight forearm and triceps muscles, it will increase the elbow tendon's elasticity and immediately reduce elbow tendonitis pain.

This step focuses on releasing chronically tight and restricted forearm and triceps to stimulate repair and stop elbow pain.

Chronic elbow tendonitis cannot heal if the body is in a constant inflammatory state.

After reducing chronic inflammation, we can heal elbow injuries and eliminate elbow pain easier and faster.

How to treat chronic elbow tendonitis pain

Myofascial Tools for Elbow Tendonitis Treatment

Restricted and dysfunctional forearm and triceps that cause elbow pain develops over many years. As such, it is crucial to use the correct technique to get the best results.

During this process, it is also vital to strengthen the elbow 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.

The TitaniumPhysique program provides full-body joint mobility exercise videos and step-by-step videos to release restricted muscles to fix elbow pain.

The following are tools you can use to release restricted forearm and triceps to fix and heal tendonitis elbow pain.

Massage balls effectively  release tight muscles and help treat and fix elbow pain and elbow tendonitis, including golfer's elbow and tennis elbow.

If you experience elbow pain when lifting, elbow pain when benching, elbow pain during push-ups or elbow pain during pull-ups, these tools will help.

Massage Balls

Myofascial release tools massage balls for muscle pain relief

For example, 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 the arm's sensitive parts, like the forearm flexor muscles and inner triceps muscles.

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

Summary: Elbow Pain When Lifting Weights


Restricted forearm and triceps 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 weight lifting elbow pain are chronic inflammation, magnesium deficiency, and muscle restriction.

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

Traditional remedies like painkillers, joint supplements, vitamins, elbow braces, and anti-inflammatory creams can help with acute elbow tendonitis but are not effective in treating chronic elbow tendonitis.

With these options, the elbow tendonitis comes back and often gets worse as you continue to lift.

To fix chronic elbow tendonitis, you need to:

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

The TitaniumPhysique Formula is a unique and straightforward strategy for tendonitis treatment.

The TitaniumPhysique Guide 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 conventional tendonitis remedies.

Claim your passion and power back today with TitaniumPhysique.

Grab your copy of the full program by clicking the learn more button below. You can use the code "blog10" at checkout to get 10% off TitaniumPhysique.

11 Sources

• 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/

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Nurudeen Tijani, Author & Founder TitaniumPhysique

Nurudeen (aka T.J.) has a passion for helping people build the bodies they desire through weight lifting. 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).

Lifting Weights with Elbow Pain FAQs


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 severe and creates sharp pain in elbow tendon and elbow joints, it's best to treat 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.

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