Overuse of the arms can lead to strain and tiny tears in the forearm tendon, which causes pain where it attaches at the elbow joint. Other symptoms include difficulty lifting objects, weak grip strength, sharp twinges with movement, a dull ache when resting and numbness or tingling in the fingers.
Resting the elbow is the first recommended treatment, but this can be a challenge for dedicated weight lifters. It’s important not to ignore tennis elbow – as it may worsen over time – and pursue a proven treatment option with a health care professional or at home, such as the new convenient Fiix Elbow device from Stā Active.
That said, quitting your exercise regimen isn’t the best course either, given the many benefits of physical activity. While you can still exercise with tennis elbow, you likely will have to modify your routine so as not to aggravate the injury.
Emphasizing the lower body and core is a good way to protect the elbow; however, to maintain muscular balance, you may want to exercise the upper body as well. Because the arms (and elbows) are involved in essentially all upper-body exercises, you have to be careful with your regimen.
When it comes to upper-body exercises, a frequent question is, “How can I work out my biceps with tennis elbow?” Read on for some valuable tips.
Recommendations for Working Out Biceps with Tennis ElbowRemember that when you’re injured, it’s not the time to lift heavy or make huge gains. Think maintenance, at least in the short-term, while you treat tennis elbow. Be patient, and keep the following in mind:
- Always warm up with some stretches for the biceps, forearms and wrists.
- Skip barbells, which can promote muscle imbalances and a “death grip.” Use dumbbells, resistance bands, or cable/pulley machines instead.
- Eliminate standard barbell curls and reverse curls, which put too much pressure on the wrists.
- Try preacher curls and concentration curls to support the arms and wrists. Also do wide curls or hammer curls with the thumbs up.
- Go lighter. Use lighter weights and cut down on reps.
- Execute with proper form. Hold wrists neutral, relax the grip and keep elbows tucked into your side, without swinging or locking out. Always control movements.
- Use extra support if preferred. Kinesio tape, wrist wraps or a forearm or elbow strap can reduce strain.
- Stop if it hurts. Don’t try to work through the pain, or you can hinder progress you’ve made in treating the injury.