A Complete Guide To Cure Tendonitis & Elbow Pain From Lifting Weights

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

For a video-based guide to permanently cure elbow pain, consider the TitaniumPhysique program. A solution created for athletes, by athletes. Take the elbow pain quiz to start now.

3d Illustration of a man with tendonitis elbow pain

Why Do I Get Elbow Pain When Lifting Weights?


When you lift weights, the triceps muscles and forearm muscles become stiff and tight after some time due to overuse. These tight muscles overstretch and inflame the elbow tendons, leading to pain in the elbow during exercises like bench press, push-ups, pull-ups, triceps extension, skull crushers and biceps curls.

If you experience elbow pain when lifting, or pain in your elbow after working out, you've come to the right place. For years I struggled with elbow issues during my workouts (watch video). I permanently cured my elbow pain. I will show you how to do the same. Let's begin with what causes tendonitis and pain in the elbow.

Nurudeen Tijani Posing Physique Abs and Chest
Written by: Nurudeen Tijani
Member: American Chronic Pain Asso.
Personal Trainer, Bodybuilder, NPC Physique Athlete, Yoga Instructor, Wellness Coach

The Complete Elbow Pain Solution For Athletes

For a video-based guide to cure elbow pain fast, consider the TitaniumPhysique program. A solution created for athletes, by athletes. Take free quiz to start now.

Root Causes Of Elbow Pain From Lifting Weights


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

  1. Chronic Inflammation
  2. Magnesium Deficiency
  3. Muscle Restriction
3D Illustration of man with burning elbow pain, human musculoskeletal system with knotted muscles

Root Cause #1: Chronic Inflammation

Weight training builds and strengthens muscles; however, it also inflames tendons, ligaments, and joints. 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 muscles, tendons, and ligaments is not working. As a result, the body is unable 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 pain and discomfort in the elbow during...

3d Illustration of a woman feeling elbow pain, holding onto elbow with hand

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 - pain in the elbow.

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 a bad weightlifting form overstretches the triceps muscles and forearm muscles and causes these muscles to become restricted. This is usually the trigger that initiates elbow pain. When the triceps and forearm muscles get restricted, they become shortened and get tighter.

Tight triceps muscles and forearm muscles pull and put tension on the elbow tendons. 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 while lifting
  • Elbow pain when lifting and gripping
  • Elbow pain when bending and straightening arm
  • Elbow pain when lifting and extending
  • Sharp forearm pain when lifting

Summary: Root Causes of Elbow Pain From Lifting Weights

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

The Complete Elbow Pain Solution For Athletes

For a video-based guide to cure elbow pain fast, consider the TitaniumPhysique program. A solution created for athletes, by athletes. Take free quiz to start now.

Types of Elbow Tendonitis and Elbow Pain Symptoms


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

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

    Elbow tendonitis symptoms from lifting weights include:

    1. A burning feeling of pain in the elbow joint after working out
    2. Dull pain and ache in elbow joint when lifting
    3. Sharp, sudden and severe pain in the elbow while lifting
    4. Pain and difficulty bending and straightening arm after working out
    5. Weak grip strength when lifting dumbbells or barbells
    6. Tenderness, swelling, and soreness in the elbow after lifting
    Nurudeen performing triceps kickback and symptoms of elbow tendonitis from lifting weights

    Tennis Elbow (Outside Elbow Pain)

    What is tennis elbow? Tennis elbow (outside elbow pain or lateral epicondylitis) is a type of elbow tendonitis where pain occurs on the outside part of the elbow. It may develop over time (chronic) or occur suddenly from overloading the extensor elbow tendon (acute). In this case, overloading the elbow includes:

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

    To learn more about tennis elbow, check out this extensive FAQs: tennis elbow - outside elbow pain 

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

    Source: American Academy of Orthopaedic Surgeons

    Nurudeen Tijani working out triceps doing close-grip bench press in gym

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

    Golfer's Elbow (Inner Elbow Pain)

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

    1. Lifting a weight too heavy
    2. An increase in training volume (e.g. performing excessively more sets during a triceps workout)
    3. Using bad weightlifting form during exercises (e.g. during bench press)

    To learn more about golfer's elbow, check out this extensive FAQs: golfers elbow - inner elbow pain

    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

    Nurudeen Tijani working out biceps doing barbell preacher curls in gym

    Nurudeen performing barbell preacher curls at gym during a biceps workout (2019). "Pull" exercises such as biceps curl trigger or aggravates golfer's elbow in athletes and weightlifters.

    Triceps Tendonitis (Posterior Elbow Pain)

    What is triceps tendonitis? Triceps tendonitis (also known as posterior elbow pain or lifter's elbow) is a type of tendonitis where pain occurs at the back of the elbow due to irritation or inflammation of the triceps tendonIt may develop over time (chronic) or occur suddenly from overloading the triceps tendon (acute). In this case, overloading the triceps tendon includes:

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

    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 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 and creates pain at the back of the elbow.

    To learn more about triceps tendonitis, check out this extensive FAQs: triceps tendonitis - lifter's elbow

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

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

    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.

    Acute vs. Chronic 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 where your immune system releases chemicals to fight and protect the body from infections and injuries. Lifting a weight that's too heavy or using a bad weightlifting 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 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 pain in the elbow after lifting
    • Burning pain in the elbow joint after lifting
    • Pain and discomfort when bending and straightening the arm after lifting
    • Sore elbow after lifting
    • Elbow joint stiffness
    • Sharp and severe elbow ache while 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

    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 damage (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: Elbow Tendonitis and Elbow Pain Symptoms

    1. Tennis elbow, golfer's elbow, and triceps tendonitis are different types of tendonitis where pain occurs outside, inside, and at the back of the elbow (respectively).
    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 pain after lifting.
    3. Elbow tendonitis is inflammation of the elbow tendon, and elbow tendinosis is the deterioration of elbow tendon collagen.

    The Complete Elbow Pain Solution For Athletes

    For a video-based guide to cure elbow pain fast, consider the TitaniumPhysique program. A solution created for athletes, by athletes. Take free quiz to start now.

    Common Weight Training Exercises That Cause Elbow Pain


    This section highlight exercises that cause or trigger elbow pain, such as bench press, pull-ups, push-ups, triceps extension, and skull crushers. For frequently asked questions about these exercises and how they cause or aggravate elbow issues, follow the links to their respective articles.

    1. Bench Press Elbow Pain
    2. Push Ups Elbow Pain
    3. Pull Ups Elbow Pain
    4. Skull Crushers Elbow Pain
    5. Biceps Curl Elbow Pain
    6. Triceps Extension Elbow Pain
    7. Shoulder Press Elbow Pain

    collage of weightlifting exercises that cause elbow pain - nurudeen tijani performing shoulder press, triceps extension, bench press, triceps kickback, biceps curls

    Solutions to Fix Elbow Tendonitis and Elbow Pain


    In this section, we will cover:

    1. How to treat elbow pain after lifting weights (i.e. post-workout burning pain)
    2. Short-term relief remedies for elbow pain
    3. The fastest way to permanently cure and counteract elbow pain (TitaniumPhysique 3-Step Formula)
    4. Elbow pain quick fix exercises (how to relieve elbow pain in 5 minutes)
    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 your elbow hurts after lifting, and you experience any of the following:

    • Burning pain around the elbow joint
    • A sensation of heat, redness, or swelling around the elbow joint
    • Pain when bending and straightening the 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 after working out reduce inflammation and help the inflamed elbow tendon calm down 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 for 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 decline.


    Limitations of
     the 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)

    Short-Term Relief Remedies for Elbow Tendonitis

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

    Joint Supplements & Health Vitamins for Elbow Pain

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

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

    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 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 symptoms, not the root cause of chronic elbow tendonitis. As a result, the elbow pain usually returns and persists. 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 come back. Repeated cortisone injections create 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 beneficial when part of a "maintenance routine" to prevent tendonitis. 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 weightlifting elbow pain.

    Strength Therapy & Physical Therapy for Elbow Pain 

    Unlike elbow tendonitis, elbow tendinosis is the degeneration of elbow tendon collagen. Elbow tendinosis leads to 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 dumbbells or barbells.

    Con: Elbow sleeves, 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.

    Con: Sports tapes and kinesiology therapy (when used as a solution for an extended 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 are 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 helpful 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 weightlifting elbow pain. As a result, nanotech patches provide limited benefits in reducing chronic elbow aches and discomfort.

    Stretching for Elbow Pain

    Like physical therapy, stretching is vital in treating chronic elbow tendonitis.

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

    ConLike physical therapy, when used out of step, often the case, stretching does little to relieve elbow tendonitis. 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 (below).

    The Complete Elbow Pain Solution For Athletes

    For a video-based guide to cure elbow pain fast, consider the TitaniumPhysique program. A solution created for athletes, by athletes. Take free quiz to start now.

    How To Permanently Cure Elbow Pain (3-Step Formula)


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

    1. Tennis elbow (outside elbow pain)
    2. Golfer's elbow (inner elbow pain)
    3. Triceps tendonitis (lifters elbow, posterior elbow pain)
    4. 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's based on cutting-edge 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 training. I'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 (and video) about tendonitis treatment.

    Here is an overview of how to cure and counteract elbow tendonitis using the TitaniumPhysique 3-Step Formula:

    1. Reduce chronic inflammation in the body. When you reduce chronic inflammation, injured 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 muscles 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 will cause and aggravate inflammation in the body or fight pain and provide relief. According to The China Study, 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 one of the primary reasons most athletes experience tendonitis after a few months of weight training.

    Joint supplements cannot fix chronic inflammation from weight training because it is a systemic problem. To cure 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?


    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 work out 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, wrist pain, foot or heel pain)?
    4. If you experience tendonitis when lifting, has the pain lasted more than three months?
    5. Does your nutrition mainly consist of protein from animal foods 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 lifters focused on building muscles and strength, losing weight, and burning fat. The TitaniumPhysique athlete pain relief program provides a step-by-step plan to achieve this.

    Magnesium Therapy


    Magnesium is a potent anti-inflammatory that can help reduce chronic pain, according to a recent study by Anesthesia & Analgesia, a peer-reviewed medical research society. Magnesium also plays a vital role in helping the muscles relax. Twitching forearm muscles 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 work out 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 a sauna?
    4. Do you experience chronic stress (e.g. highly stressful job, stressful lifestyle factors and situations)?
    5. Do you experience muscle cramps and muscle spasms after lifting 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 shows 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 Simple Ways to Alkaline

    1. Wheatgrass and MSM powder. Mix water, wheatgrass, and MSM powder, and you get the perfect alkalizing drink.
    2. Dark leafy green vegetable smoothie. Most vegetables, especially dark leafy greens, beets, and fruits, are alkaline.
    3. Lemon water. The rich alkaline mineral content in lemons produces an alkalizing effect that exceeds the level of citric acid in lemons.
    4. Apple cider vinegar. A mixture of apple cider vinegar, honey, and hot water produces an alkaline shift in the body when taken on an empty stomach.
    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 causes elbow pain. Releasing tight triceps and forearm muscles will increase the elasticity of elbow tendons and immediately reduce elbow tendonitis.

    Step 3 of TitaniumPhysique focuses on releasing chronically tight and restricted triceps and forearm muscles to stimulate repair and cure elbow pain. Chronic elbow tendonitis cannot heal if the body remains in a constant inflammatory state. After reducing chronic inflammation (Step 1), we can heal elbow injuries easier and faster.

    How to treat chronic elbow tendonitis pain

    Exercises for Elbow Tendonitis Treatment


    Restricted triceps and forearm muscles that cause elbow pain develops 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. Mobility exercises for elbow pain include:

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

    The TitaniumPhysique Program provides an elbow pain treatment video (to release restricted triceps muscle and forearm muscles) and an elbow strengthening and mobility exercise video (to strengthen the elbow tendon and joint).

    Massage Balls


    Myofascial release tools massage balls for muscle pain relief

    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 during push-ups, pull-ups, skull crushers, shoulder presses, or biceps curl, these tools will help.

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

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

    These myofascial pain relief tools treat elbow tendonitis and relieve the elbow joint by releasing restricted triceps and forearm muscles.

    How To Relieve and Stop Elbow Pain (In 5 Only Minutes)


    The steps below can help you relieve acute tennis elbow, golfer's elbow, or triceps tendonitis in 5 minutes (or less). You will need a peanut ball and a lacrosse ball. You can find both on Amazon.

    For each instruction below, if your elbow pain is acute (causes burning pain after working out), you can place an ice pack on the elbow on the days when you are not using the massage ball. If your elbow pain is chronic (causes dull or achy pain during/after working out), you can supplement with magnesium to heal and decalcify the elbow tendons.

    Here is how to fix acute elbow pain in 5 minutes (or less).

    1. To fix tennis elbow, use a peanut ball to massage the forearm extensor muscles (photo below).
    2. Lean against a wall. Position the peanut ball on the forearm extensor muscles.
    3. Roll out (massage) the muscles with the peanut ball for 3-5 minutes. Stretch the forearm extensor muscles.
    4. Perform this routine once a day. Rest the muscle the following day, then repeat the routine. For faster results, perform the exercise 2x a day, once in the morning and once at night.
    nurudeen tijani performing exercise to fix tennis elbow

    Nurudeen demonstrating how to fix tennis elbow using a peanut ball to massage the forearm extensor muscles.

    1. To fix golfer's elbow, use a lacrosse ball to massage the forearm flexor muscles (photo below).
    2. Sit on a chair next to a table. Position the lacrosse ball on the table, and place your forearm flexor muscles on top of the lacrosse ball.
    3. Roll out (massage) the muscle with the lacrosse ball for 3-5 minutes. Stretch the forearm flexor muscles.
    4. Perform this routine once a day. Rest the muscle the following day, then repeat the routine. For faster results, perform the exercise 2x a day, once in the morning and once at night.
    nurudeen tijani performing exercise to fix golfer's elbow

    Nurudeen demonstrating how to fix golfer's elbow using a lacrosse ball to massage the forearm flexor muscles.

    1. To fix triceps tendonitis, use a peanut ball to massage the triceps brachii muscle and tendon (photo below).
    2. Sit on a chair next to a table. Position the peanut ball on the table, and place your triceps muscle on top of the peanut ball.
    3. Roll out (massage) the triceps muscle and tendon with the peanut ball for 3-5 minutes. Start near your armpit and work down to the triceps tendon, above the elbow joint. Stretch the triceps brachii muscle.
    4. Perform this routine once a day. Rest the muscle the following day, then repeat the routine. For faster results, perform the exercise 2x a day, once in the morning and once at night.
    nurudeen tijani performing exercise to fix triceps tendonitis

    Nurudeen demonstrating how to fix triceps tendonitis using a peanut ball to massage the triceps brachii muscle and triceps tendon.

    Summary: Elbow Pain From 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 weights. The ROOT causes of elbow pain from lifting weights are chronic inflammation, magnesium deficiency, and muscle restriction.

    Athletes and weight lifters with elbow tendonitis experience golfer's elbow (pain inside elbow), tennis elbow (pain outside elbow), or triceps tendonitis (pain at the back of elbow) when lifting weights or after working out.

    Traditional remedies like painkillers, joint supplements, elbow braces, and anti-inflammatory creams can help with acute elbow tendonitis but are ineffective 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 get rid of and prevent weightlifting elbow injuries.

    Tendonitis 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 because of ineffective traditional tendonitis remedies.

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

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    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/

    • Efficacy and Safety of Magnesium for the Management of Chronic Pain in Adults: A Systematic Review
    https://journals.lww.com/anesthesia-analgesia/fulltext/2020/09000/efficacy_and_safety_of_magnesium_for_the.20.aspx

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

    TitaniumPhysique Program
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    Fix elbow pain during bench press
    Fix elbow pain during skull crushers
    Fix elbow pain during push ups
    Fix elbow pain during pull ups
    Cure golfers elbow (inner elbow pain)
    Cure tennis elbow (outside elbow pain)
    Cure triceps tendonitis (posterior pain)
    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 while 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.

    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.

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