What To Know
- If you lift too much weight or do too many repetitions, you can put too much stress on the muscles that extend the wrist and fingers.
- If you are prone to tennis elbow, you may want to wear a wrist brace when you are weight lifting.
- A wrist brace can help to support your wrist and reduce the amount of stress on the muscles that extend the wrist and fingers.
Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain in the outer elbow. It is caused by overuse of the muscles that extend the wrist and fingers. Weight lifting is a common activity that can put stress on these muscles and lead to tennis elbow. However, there are steps you can take to prevent tennis elbow when weight lifting.
1. Warm Up Properly
Before you start lifting weights, it is important to warm up your muscles. This will help to increase blood flow to the muscles and make them more flexible. To warm up for weight lifting, you should do some light cardio exercises, such as jumping jacks or jogging. You should also do some dynamic stretches, such as arm circles and leg swings.
2. Use Proper Form
When you are lifting weights, it is important to use proper form. This means keeping your back straight, your core engaged, and your shoulders back. You should also avoid locking out your elbows. If you are not sure how to use proper form, ask a personal trainer for help.
3. Choose the Right Weights
When you are weight lifting, it is important to choose the right weights. You should start with a weight that is challenging but not too heavy. As you get stronger, you can gradually increase the weight. If you are not sure how much weight to lift, ask a personal trainer for help.
4. Don’t Overdo It
One of the most common causes of tennis elbow is overdoing it. If you lift too much weight or do too many repetitions, you can put too much stress on the muscles that extend the wrist and fingers. This can lead to inflammation and pain. To avoid overdoing it, listen to your body and take breaks when you need them.
5. Stretch Regularly
Stretching is an important part of preventing tennis elbow. Stretching helps to keep the muscles flexible and prevents them from becoming tight. To prevent tennis elbow, you should stretch the muscles that extend the wrist and fingers. You should also stretch the muscles in your forearms and shoulders.
6. Strengthen Your Forearms
The muscles in your forearms help to stabilize your wrists and fingers. Strengthening these muscles can help to prevent tennis elbow. To strengthen your forearms, you can do exercises such as wrist curls and reverse wrist curls.
7. Use a Wrist Brace
If you are prone to tennis elbow, you may want to wear a wrist brace when you are weight lifting. A wrist brace can help to support your wrist and reduce the amount of stress on the muscles that extend the wrist and fingers.
8. See a Doctor
If you have pain in your outer elbow that is not improving with home treatment, you should see a doctor. Your doctor can diagnose tennis elbow and recommend the best course of treatment.
Summary: How to Avoid Tennis Elbow When Weight Lifting
Tennis elbow is a common condition that can be caused by weight lifting. However, there are steps you can take to prevent tennis elbow when weight lifting. By following the tips in this article, you can reduce your risk of developing this painful condition.
Basics You Wanted To Know
Q: What is the best way to treat tennis elbow?
A: The best way to treat tennis elbow is to rest the affected area and apply ice. You can also take over-the-counter pain relievers, such as ibuprofen or naproxen. If your pain is severe, your doctor may recommend physical therapy or corticosteroid injections.
Q: How long does it take for tennis elbow to heal?
A: Tennis elbow typically takes 6 to 12 weeks to heal. However, some cases may take longer to heal.
Q: Can I still weight lift if I have tennis elbow?
A: Yes, you can still weight lift if you have tennis elbow. However, you should avoid exercises that put stress on the muscles that extend the wrist and fingers. You should also use a lighter weight and do fewer repetitions.
