If you’ve ever had an elbow injury, you know how painful and frustrating it can be. Whether you’re a seasoned athlete or just someone who enjoys working out, an elbow injury can seriously affect your ability to exercise. In this article, we will discuss different types of elbow injuries, how to modify your workouts during recovery, and exercises that are safe for your elbows.
Types of Elbow Injuries
There are several types of elbow injuries that can occur. Some of the most common are:
Tennis elbow is a type of tendinitis that occurs when the tendons on the outside of your elbow become inflamed. This can be caused by repetitive motions, such as playing tennis or typing on a computer.
Golfer’s elbow is similar to tennis elbow, but the pain is on the inside of the elbow. This condition is caused by repetitive motions, such as swinging a golf club.
Elbow sprains and strains
An elbow sprain or strain can occur when the ligaments or muscles around your elbow are stretched or torn. This can happen during a fall or a sudden impact.
Modifying Your Workouts During Recovery
If you’ve recently suffered an elbow injury, it’s important to modify your workouts to avoid further damage. Here are some tips:
Take a break from activities that cause pain
If you experience pain during a certain activity, such as lifting weights, take a break from that activity until your elbow has fully healed.
Avoid repetitive motions
Repetitive motions can cause or exacerbate an elbow injury. Try to vary your workouts to avoid putting too much stress on your elbow.
Use proper form
Using proper form during exercise can help prevent injury. Make sure you’re using the correct technique when performing exercises that target your arms.
Warm up before exercise
Warming up before exercise can help prepare your muscles and joints for activity. Try a few gentle stretches or a quick cardio workout to get your blood flowing.
Safe Exercises for Your Elbows
Although you may need to modify your workouts during recovery, there are still plenty of exercises that are safe for your elbows. Here are some examples:
Triceps extensions are a great way to strengthen the back of your arms without putting too much stress on your elbows. Use light weights and perform the exercise slowly to avoid aggravating your injury.
Bicep curls can be performed with light weights and are a great way to strengthen your arms without putting too much stress on your elbows. Make sure you’re using proper form to avoid injury.
Push-ups are a great exercise for your chest, shoulders, and triceps. If you have an elbow injury, try doing push-ups on your knees to reduce the stress on your elbows.
Resistance band exercises
Resistance bands are a great way to strengthen your arms without putting too much stress on your elbows. Try exercises like bicep curls, triceps extensions, and shoulder presses with a resistance band.
In conclusion, modifying your workouts during elbow injury recovery is crucial to avoid further damage and maintain your fitness level. Take a break from activities that cause pain, avoid repetitive motions, use proper form, and warm up before exercise. Remember, there are plenty of safe exercises you can do to strengthen your arms and prevent future injury. Additionally, if you need to get braces for your elbow, check out the BLITZU (https://www.blitzugear.com/) retailer for a wide selection of braces to fit your needs. Keep these tips in mind and keep working towards a healthy, strong body.