Adults only (18+)

How to Relieve Elbow Pain from Lifting

Elbow pain from lifting is a common problem that can affect anyone who frequently carries, lifts, or exerts force with their arms. This type of pain often arises from overuse, improper technique, or strain on the muscles, tendons, and joints surrounding the elbow. Whether you are lifting weights at the gym, moving heavy objects, or performing manual work, knowing how to relieve elbow pain from lifting is essential to maintain function and prevent injury. This article provides detailed advice to reduce discomfort and support recovery.

Why Lifting Causes Elbow Pain

When lifting heavy or repetitive loads, the muscles and tendons around the elbow can become strained or inflamed, leading to conditions such as tendinopathy or tendonitis. Improper lifting technique, sudden increases in weight, or inadequate warm-up can exacerbate stress on the elbow joint. Pain may present as a dull ache, sharp discomfort, or stiffness, often worsening during or after lifting activities.

Rest and Activity Modification

The first step to relieving elbow pain from lifting is to rest the affected arm and avoid activities that worsen the pain. This might mean temporarily stopping heavy lifting or modifying how you lift to reduce strain. Allowing the tendons and muscles to heal without repetitive stress is vital for recovery.

Cold and Heat Therapy

Applying a cold pack to the elbow for 15 to 20 minutes multiple times a day during the initial days of pain can reduce inflammation and numb discomfort. After the acute phase, heat therapy with warm compresses or heating pads helps relax tight muscles and improve blood circulation, promoting healing.

Correct Lifting Technique and Ergonomics

Learning and practising proper lifting techniques can prevent further elbow strain. Use your legs rather than your back or arms to lift heavy objects, keep loads close to your body, and avoid twisting motions. Wearing supportive braces or elbow sleeves during lifting can stabilize the joint and reduce stress.

Strengthening and Stretching Exercises

Engaging in exercises that strengthen the forearm muscles and improve flexibility helps support the elbow joint. Stretching the muscles before and after lifting can reduce tension and improve range of motion. Consulting a physiotherapist for tailored exercises ensures safe and effective rehabilitation.

Pain Management

Over-the-counter painkillers such as paracetamol or nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen may help control pain and inflammation. Always use medications as directed and consult a healthcare professional if you have underlying health concerns.

Gradual Return to Lifting

Once pain decreases, gradually reintroduce lifting activities with lighter weights and proper form. Avoid sudden increases in load to prevent re-injury.

When to Seek Medical Advice

If elbow pain persists despite self-care, worsens, or is accompanied by swelling, numbness, or weakness, seek professional evaluation. Imaging tests and specialist treatments may be required for severe or chronic cases.

In Summary

Relieving elbow pain from lifting involves resting and modifying activities, applying cold and heat therapy, practising correct lifting techniques, strengthening and stretching muscles, and managing pain appropriately. Gradual return to lifting with professional guidance helps prevent future injury and maintains elbow health.