How to Deal With Elbow Pain in CrossFit
The first thing to understand about elbow pain is that it does not necessarily mean you have a torn ligament or torn cartilage. There are many other possible causes. You may just have some minor damage to your tendons and muscles. Your doctor will want to take a look at these possibilities before making any diagnosis. If they do, then surgery would be recommended immediately (although you might recover fully). However, if you don’t feel like going under the knife, there are several things you can try to alleviate your symptoms.
First off, rest. Resting doesn’t mean lying down on the couch.
Resting means getting up and moving around every few hours. A good way to get yourself back into motion is by doing push-ups or sit ups while standing or walking around your house. This will keep your joints lubricated and prevent them from becoming inflamed.
Second, ice your elbows. Ice is another great way to reduce inflammation.
Just put a small amount of water on each hand and wrap one arm in the towel, wrapping tightly so no air gets in between the fingers. Wrap the other arm over the top of the first and place it on your lap or chair. Keep both hands wrapped until you start feeling better again (or until you’re done).
Third, stretch your muscles. If your muscles are stretched out and loose, it will be easier to get around.
Stretching can also help you deal with any cramps or knots in your muscles that might be causing you pain.
Fourth, take an anti-inflammatory medication (such as ibuprofen). If you want to avoid anti-inflammatories, try taking some acetaminophen instead.
These drugs both reduce swelling and pain by blocking the enzymes that cause them.
The fifth and last thing you can do is to take a day or two off from working out. This will allow your elbows to rest and recover without any outside influence (like weights).
However, this obviously isn’t something you want to do too often if you’re trying to get in shape.
These five steps will help to reduce your pain and allow you to continue training. If you need to, see a doctor to get a prescription that can help expedite your recovery.
Just remember: rest, ice, anti-inflammatories, stretch and take a day off every once in awhile. Your elbows will thank you for it!
I have included here some extra information on elbow sleeve that you may find useful. Also discussed are Crossfit Elbow Pain and Crossfit Opens.
We address Elbow Tendonitis, Crossfit Wrist Problems and Isokinetic Exercise as well.
Also, know the difference between wrist pain in crossfit and tennis elbow. We discuss weightlifting elbow and how to avoid it in the future.
We also cover the elbow pain crossfit exercises and how knee sleeves can help with weightlifting.
This is everything you could ever need to know about elbow pain in crossfit.
Sources & references used in this article:
- Inside the Box: How CrossFit® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body (TJ Murphy – 2012 – books.google.com)
- Restart a Heart day at Crossfit London UK (L Webster – crossfitlondonuk.com)
- The World of CrossFit (P DiPrimio – 2020 – books.google.com)
- Tag Archives: strength training (CFS Grove – originfitnessblog.wordpress.com)
- Making sense of low back pain and pain-related fear (JC Herz – 2015 – Harmony)
- Association of prior injury with the report of new injuries sustained during CrossFit training (S Bunzli, A Smith, R Schütze, I Lin… – journal of orthopaedic & …, 2017 – jospt.org)
- CrossFit®: Injury prevalence and main risk factors (LA Chachula, KL Cameron, SJ Svoboda – Athletic Training and Sports …, 2016 – healio.com)
- Accelerated Recovery: How to Recover Your Body After Injury or Surgery (TS da Costa, CTN Louzada, GK Miyashita… – Clinics, 2019 – SciELO Brasil)