Elbow pain after culrs how to#

So if you care about making long term gains, then lift with more moderate training volumes so that you don’t fry your tendons and ligaments in the pursuit of short term hypertrophy. Plus, if you sprain a tendon, for example, then you’ll need to take time off lifting (or else the problem will worsen). This is especially true for an exercise like biceps curls, where the target muscle is always going to the liming factor.Īdmittedly, while more volume doesn’t always equal more growth, muscle tissue is very adept at handling high training volumes-joints, tendons, and ligaments, however, aren’t. And this point, as you might have guessed, is something that scientists have been debating for years and will likely continue to argue about for centuries.īut outside of the laboratory, more and more lifters realize that a few hard sets can produce remarkable hypertrophy. More training volume only produces more muscle growth up to a point.

Use an EZ barĮven if I did 100 sets of bicep curls with perfect form, I’d probably get forearm tendonitis sooner or later, especially if I did it consistently. This can get rid of toxins and lactic acid, as can using a foam roller on the various forearm trigger points, which you can identify via self-massage.

Elbow pain after culrs how to#

Also, learn how to stretch your forearm to relieve your tight forearm muscles after training. Perfect your form, rest up, and you might well eliminate your upper forearm pain when curling. Rather, I’m advising you to slow down one rep to see if your current weight is too heavy for you. Just to be clear, I’m not saying to purposefully slow down every eccentric. Still, you should aim to do 99% of the lifting with your biceps.Īlso, if you can’t lower the weight slowly on the way down, then the weight is too heavy for you. Now, I’m not saying that your front delts can’t move a mere centimeter.

Initiate every single rep with your biceps. This advice is somewhat ironic considering that I was a serious ego lifter on curls as a teenager, but the truth still applies: Train your biceps, not your ego. Perhaps you’re swinging your shoulders to hoist the barbell up? If you have forearm pain when curling, then there’s a good chance that your form is, at the very least, a contributor to the problem.Īre you extending your lower back to complete that last rep?Īre you using your hips and legs to get the bar moving? More pain posts: forearm pain from pull ups │ forearm rehab exercises Audit your form But where possible, aim to maintain an elevated arm position. You don’t need to completely abandon your daily life to focus on healing this injury. You obviously want some compression, but you most certainly don’t want to cut off your blood supply.įinally, keep your arm elevated some of the time. Just be sure to keep the fitting fairly loose. If your problem is, in fact, tendonitis, then icing the affected area will help to reduce the swelling that often accompanies this condition while also keeping the pain lower than it otherwise would be.įrom there, you can wear a medical bandage around the arm to promote better blood flow to the damaged muscle tissue, tendons, and ligaments. You don't want this discomfort to morph into a long term injury.Īlso, ice the painful area 1-2 times an hour, especially in the hours and days following the initial pain. Rest, Ice, Compression, ElevationĪlways talk to your doctor if your pain persists. You don’t want to turn what is most likely a small sprain into a full-blown chronic pathology. See also: forearm pain when typing │ forearm pain due to gaming What to do if your forearm hurts when curlingįirst and foremost, stop curling. In other words, you might have had the injury for a while, but besides curling, no other activity has been able to bring that latent pain to the surface. It might well be that curls are simply the exercise that brings o ut those underlying symptoms. This is why I always stress the importance of seeing a doctor if Rest, Ice, Compression, and Elevation (RICE) doesn’t eliminate your painful symptoms. This is to say, keep your wrists in a neutral position (even better, slightly extended) and control the weight at every moment during the rep with your biceps.Īnother cause of your forearm pain when doing curls could be a more severe underlying injury. Learn to do barbell curls with perfect form.

Keep them neutral or slightly extended to reduce the strain. Your forearms shouldn't be too flexed during barbell curls.