Elbow Pain Ruining Your Workouts? Let’s Fix That

joeodpt
May 30
3 min read

What Is Lateral Elbow Pain?

If you've ever felt a sharp or nagging pain on the outside of your elbow after gripping a barbell or carrying groceries, you’re not alone. Lateral elbow pain—commonly known as tennis elbow—isn’t just for tennis players. It’s incredibly common in lifters, desk workers, weekend warriors, and anyone who uses their hands a lot.

The culprit? Overuse of the forearm extensor muscles, especially the extensor carpi radialis brevis (ECRB).

Repetitive loading without enough recovery leads to irritation where the tendon attaches to the outer elbow.

How It Happens

This condition usually develops gradually. You might notice a little discomfort at first that gets worse over time. It’s often triggered by:

Lifting with poor wrist or grip mechanics
Training volume increasing too fast
Muscle imbalances between the forearm and shoulder

The result? Tiny tears in the tendon that, if ignored, can turn into persistent pain and frustration.

What It Feels Like

Achy or sharp pain on the outside of your elbow
Discomfort when gripping, lifting, or shaking hands
Weaker grip strength than usual
Pain when extending your wrist against resistance

Your Recovery Game Plan

Let’s get to the good stuff. You can bounce back—and come back stronger—by combining support, smart movement, and gradual strength training.

1. Bracing (Short-Term Help)

A counterforce strap can help take pressure off the tendon while you go about your day or train.

Wear it just below the painful spot on your forearm
Use during lifting or repetitive tasks
Don’t wear it all day—it’s a support, not a fix

2. Isometrics (Calm It Down)

Isometrics are static holds that gently load the tendon without irritating it. They’re great in the early stages. Try this:

Rest your forearm on a table, palm down
Hold a light dumbbell or press against your opposite hand, trying to lift your wrist without moving it
Hold for 30–60 seconds, repeat 2–3 times

Do this a few times a day when symptoms are flaring.

3. Progressive Strengthening (Build It Back Up)

Once the pain starts to settle, it’s time to rebuild strength and resilience.

Eccentric wrist extensions: Let the weight slowly lower your wrist, then use the other hand to reset back to start position
Reverse curls: Build up the forearm extensors
Grip training: Farmer’s carries, fat grip holds, towel hangs

Go slow. Start light. Gradually increase the load over time.

A Word of Caution on Cortisone Shots

Corticosteroid injections might sound like a quick fix, but they can cause trouble down the road.

They reduce pain temporarily, but don’t actually heal the tendon
They weaken tendon structure, increasing the chance of rupture
They’re linked with higher recurrence rates than exercise-based rehab

In short, they treat the symptom rather than the cause. And that can set you back.

The Bottom Line

Lateral elbow pain doesn’t have to bench you. With the right approach:

Adjust your training to avoid aggravating movements
Use a brace in the short term if needed
Calm the pain with isometrics
Rebuild strength with slow, controlled movements
Skip the quick fixes and invest in long-term resilience

Let’s Keep You in the Game

You don’t have to train around elbow pain forever. Put in the work, trust the process, and you’ll be back to lifting with confidence.

Need Help Getting Started?

Schedule a Free Consultation at OLO Physical Therapy and Wellness. We’ll help you understand the root of your pain and guide you through a personalized plan to get you back to doing what you love—pain-free and stronger than ever.

Cheers!

Joe