Elbow Pain When Lifting: Causes, Treatment, and Prevention by Pain Specialists

Elbow pain when lifting weights is one of the most common and frustrating injuries seen among athletes, gym-goers, and even casual fitness enthusiasts. This discomfort, often referred to as “lifter’s elbow” or “weightlifter’s elbow,” can range from mild soreness to sharp, persistent pain that limits your ability to train and perform everyday tasks.

As a team of board-certified pain management physicians, orthopedic surgeons, sports medicine experts, and chiropractors, we specialize in identifying the true source of pain and providing personalized, minimally invasive solutions to help you heal; not just cope.

Understanding Elbow Pain When Lifting

When your elbow hurts while lifting, the pain typically originates from overuse or repetitive stress on the tendons and muscles surrounding the joint. The elbow acts as a hinge between the upper arm and forearm, allowing both flexion and rotation. Repetitive lifting, pressing, or gripping can overload these tendons, leading to microscopic tears and inflammation known as tendinitis.

Two main conditions contribute to lifting-related elbow pain:

1. Medial Epicondylitis (Golfer’s or Lifter’s Elbow): Pain on the inner side of the elbow is caused by inflammation where the forearm flexor tendons attach to the bone.
2. Lateral Epicondylitis (Tennis Elbow): Pain on the outer side of the elbow due to strain on the extensor tendons.

Both conditions fall under the umbrella of “elbow pain from lifting” and are exacerbated by poor technique, lack of rest, or excessive weight training

Common Causes of Elbow Pain from Lifting Weights

Elbow pain from lifting can arise from several biomechanical and training errors. Common causes include:

• Repetitive movements: Continuous curls, presses, and gripping motions can strain the tendons over time.
• Poor form: Over-flexing or over-extending the wrist during lifts can create excessive tension on the elbow tendons.
• Sudden increase in training load: Rapid progression without adequate adaptation can overload tissues.
• Insufficient rest or recovery: The muscles and tendons repair during rest, not while training. Overtraining can accelerate degeneration.
• Grip or posture imbalance: Weakness in the shoulders or mid-back often forces the forearms to overcompensate, increasing elbow strain

Symptoms of Lifter’s Elbow

Recognizing early signs of inner elbow pain from lifting weights can prevent chronic damage. Common symptoms include:

• Dull ache or burning sensation on the inside of the elbow
• Sharp pain when lifting, gripping, or extending the arm
• Stiffness and reduced flexibility after workouts
• Weak grip strength
• Swelling or tenderness near the bony bump of the elbow
• Pain radiating from the elbow into the forearm or wrist

If left untreated, this pain can progress from mild tendon irritation to chronic tendinosis ; a degenerative condition that requires more extensive intervention

Can You Still Lift with Elbow Pain?

It’s a question we hear daily from dedicated athletes: “Can I keep lifting with elbow pain?” The short answer ; yes, but with caution.

Our specialists recommend the following approach:

• Modify your activity: Reduce lifting volume and avoid painful movements.
• Use assistive supports: Lifting straps and forearm braces can offload pressure from inflamed tendons.
• Apply ice: Cooling the area for 10–15 minutes reduces inflammation during the first few weeks.
• Gradual reconditioning: After the acute phase, incorporate eccentric strengthening exercises (slow, controlled wrist curls) to rebuild tendon health.
• Consult a pain specialist: Persistent pain may require diagnostic imaging, guided injections, or physical therapy

Medical Treatment Options for Elbow Pain

If rest and home care don’t provide relief within two weeks, a professional evaluation is essential. Our pain management experts utilize advanced, image-guided diagnostics to identify the precise structure causing discomfort.

Treatment may include:

• Physical Therapy: Focused on restoring flexibility, tendon resilience, and form correction.
• Ultrasound-Guided Injections: Targeted cortisone or platelet-rich plasma (PRP) injections can reduce inflammation and stimulate healing.
• Extracorporeal Shockwave Therapy (ESWT): Non-invasive treatment that promotes tissue regeneration.
• Minimally Invasive Surgery: In severe or chronic tendon tears, surgical repair may be recommended to restore function.
• Chiropractic and Sports Medicine Interventions: Manual adjustments and myofascial therapies can correct joint alignment and relieve stress on tendons

Prevention: How to Avoid Elbow Pain When Lifting

Preventing elbow pain while lifting requires attention to form, balance, and recovery. Our specialists recommend:

1. Warm Up Properly

Begin each workout with dynamic stretches and light resistance exercises targeting the forearms and shoulders.

2. Strengthen Supporting Muscles

Train your posterior shoulder and upper back muscles to offload tension from the elbows

3. Focus on Grip Training

Improving grip endurance with kettlebell holds, plate pinches, or resistance bands can condition tendons to withstand higher loads.

4. Perfect Your Form

Avoid wrist overextension during presses or curls, and ensure smooth, controlled motion.

5. Incorporate Rest Days

Muscles grow during recovery. Alternate training days and allow tendons 48–72 hours of rest between heavy sessions.

6. Listen to Your Body

Persistent soreness or “tightness” after lifting is a sign to pause, stretch, and reassess your load.

7. Regular Chiropractic and Physical Evaluations

Routine evaluations help detect early imbalance or joint stress before they turn into painful injuries.

When to See a Doctor for Elbow Pain

You should consult a pain or orthopedic specialist if:

• The pain persists for over two weeks
  
   
• You experience numbness, tingling, or weakness
  
   
• Daily activities such as gripping, twisting, or lifting become difficult
  
   
• There is visible swelling, bruising, or stiffness
  
   

Ignoring early signs of elbow injury can lead to chronic degeneration or tendon rupture. 

At NJ Spine & Pain Institute: Comprehensive, Compassionate Care

At NJ Spine & Pain Institute (njnopain.com), our integrated team of physicians ; including pain management doctors, orthopedic surgeons, podiatrists, and chiropractors ; collaborate to ensure that every patient receives a personalized, evidence-based treatment plan.
From image-guided injections to advanced surgical interventions, we focus on identifying the root cause of pain, restoring motion, and helping you lift confidently again.

Final Thoughts

Elbow pain from lifting is not just a nuisance ; it’s a sign that your body needs attention and balance. With expert diagnosis, proper rehabilitation, and preventative strategies, you can return to lifting safely and powerfully.

At NJ Spine & Pain Institute, we are dedicated to combining advanced diagnostics, targeted therapies, and compassionate care to ensure lasting recovery.

Frequently Asked Questions

1. Why does my elbow hurt when lifting weights?

Elbow pain during lifting is commonly due to tendon inflammation or strain caused by repetitive movement, poor technique, or overtraining.

2. How long does it take for a lifter's elbow to heal?

Mild cases may resolve in 2–6 weeks with rest and therapy. Chronic cases can take several months of structured rehabilitation.

3. Should I stop working out if my elbow hurts?

Not necessarily. You may continue exercising by modifying movements and avoiding pain-inducing lifts. However, persistent pain warrants a medical evaluation.

4. What are the best exercises for elbow pain recovery?

Eccentric wrist curls, forearm stretches, and grip-strengthening routines help rehabilitate tendon function.

5. When should I see a specialist for elbow pain?

If you experience swelling, numbness, or pain lasting beyond two weeks, schedule an evaluation with a pain management or orthopedic specialist.