Elbow pain is one of the most common overuse injuries in Bodyweight training. This happens -mostly- when we expose ourselves to movements that the elbow joint is not ready to handle yet.
Therefore, the first solution or way to prevent this from happening would be to NOT RUSH. Build up your movements gradually if you want to train pain-free for a long time.
That kind of advice is hard to accept for many people so another piece of advice is to strengthen the structures that assist elbow movement. When we refer to strengthening those structures, we typically refer to the biceps, triceps, forearm muscles, and the muscles for supination and pronation.
Understand that the elbow is not a simple hinge joint and that proper movement will help mitigate pain due to poor biomechanics. Addressing strength or mobility deficits in all ranges will be important to minimize potential overuse injury in the future.
Here are 2 movements that have assisted my recovery from golfer’s elbow. Resting was the first step of course, but building strength back up was key.
1. Bodyweight Tricep Extensions – A staple of calisthenic strength building. Unlike a traditional push up which can be considered a compound push workout, this workout isolates the triceps which extend the elbow.
2. Hammer Bicep Curls – The bicep curl can be performed with different grips to target different elbow flexors. In a neutral grip, the biceps brachii are slightly less active, allowing for more activation from brachioradialis and brachialis muscles. To target the biceps more, just change the position to supination.
As mentioned, the elbow is not a so simple joint, and therefore just these 2 exercises might not be the total solution to elbow conditioning. However, we just wanted to share that when we refer to conditioning a joint is “as simple” as reinforcing the muscles that surround that joint.
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