Elbow Pain From Pull Ups

Juni 24, 2020

The elbows can take a beating from pull ups and chin ups particularly when you start doing a lot of them and especially when they re performed improperly but even if you use near perfect pull up technique and good programming elbow problems can still rear their ugly head in both beginner and advanced trainees. If you are not careful you may get tennis elbow.

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Sometimes the problem surfaces in the shoulder.

Elbow pain from pull ups. In either case the culprit is the same. Elbow pain which may range from the burning sensation of an inflamed tendon to the severe sharp pain associated with an elbow fracture or dislocation may come and go be constant worsen with forearm movements and or be associated with symptoms like numbness and tingling in the hand. The pull up or even more troublesome the chin up from a fixed bar.

The key to preventing elbow pain when you perform pull ups is all about proper technique. The pain that you are experiencing on the outside of your elbow is very similar to tennis elbow. In case your elbow pain is chronic and you can t stay out of the gym try different variations that do not cause elbow pain.

When you pull in the vertical plane your wrists naturally want to rotate. Most people stop doing high frequency pull ups because of an elbow injury. Luckily there are some simple adjustments you can make to stop your chin up related elbow pain in its tracks.

If you are experiencing elbow pain from pull ups then stop doing pull ups completely or try different variations such as neutral grip pull ups. I ve had this happen myself when i stepped up the frequency of my one arm. Elbow pain can quickly derail your progress with chin ups and other upper body exercises.

Except when you have tennis elbow your extensor tendon becomes inflamed and torn. In this article i m going to outline five easy fixes to help you and your elbow fall in love with chin ups all over again. Try exercise variations that do not cause elbow pain.

Pull ups stress your wrists too and the pain from that injury may appear in the inner side of the elbow as the tendon becomes inflamed. The condition is called golfer s elbow but it can occur in anyone who bears weight while clenching something with the hand. It is an overuse injury meaning it occurs over time as the tendon bears repeated.

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