Weightlifting with Tennis Elbow: How to Train Safely and Recover
Tennis elbow, or lateral epicondylitis, is a common condition caused by overuse of the forearm muscles. For weightlifters, this can be a significant setback, making certain exercises painful or even impossible.
However, you don’t have to stop training altogether. With a strategic approach, you can continue your workouts while managing your condition and promoting recovery.
This guide explores how to safely weightlift with tennis elbow, which exercises to avoid, and how to speed up your recovery.
What Is Tennis Elbow?
Tennis elbow is an overuse injury that affects the tendons on the outer part of the elbow. It’s caused by repetitive motions, such as gripping or lifting, which strain the forearm tendons.
Despite its name, tennis elbow is common among weightlifters, tradespeople, and office workers—not just tennis players.
Symptoms of Tennis Elbow:
Pain on the outer part of the elbow
Weak grip strength
Discomfort during lifting, gripping, or twisting motions
Tenderness around the elbow
Can You Still Lift Weights with Tennis Elbow?
Yes, you can continue weightlifting, but it’s crucial to modify your routine to avoid worsening the condition. The goal is to minimise strain on the injured area while maintaining strength and mobility.
Tips for Safe Weightlifting with Tennis Elbow
Adjust Your Grip
Use a neutral grip (palms facing each other) to reduce stress on your forearm tendons.
Avoid exercises that require a tight grip, such as heavy barbell curls or deadlifts.
Reduce the Weight
Lighten the load to decrease strain on the affected tendons.
Focus on higher repetitions with lighter weights to maintain strength without overloading your elbow.
Use Supportive Equipment
Wrist wraps or straps can stabilise your grip and reduce pressure on the forearm muscles.
Resistance bands are an excellent alternative for controlled resistance exercises.
Avoid Trigger Movements
Steer clear of exercises that aggravate your elbow pain, such as pull-ups, heavy curls, or repetitive gripping movements.
Substitute with alternative exercises that target the same muscle groups without straining your elbow.
Focus on Lower Body and Core
Shift your training focus to exercises like squats, lunges, and planks, which don’t involve your arms.
Maintain overall fitness while allowing your elbow to heal.
Best Exercises to Do with Tennis Elbow
Not all exercises are off-limits. Here are some safe options:
Dumbbell Rows (Neutral Grip): Support your body on a bench to reduce strain on your forearm.
Push-Ups (Modified): Perform on an elevated surface to lessen pressure on your elbow.
Cable Triceps Pushdowns (Rope Attachment): Use a light weight and maintain a neutral wrist position.
Leg Press and Squats: Strengthen your lower body without involving your elbow.
Plank Variations: Build core strength without stressing your arms.
Recovery Tips for Tennis Elbow
Recovery is key to managing tennis elbow and preventing long-term damage.
Rest: Give your elbow time to heal by avoiding activities that worsen the pain.
Apply Ice: Use an ice pack on the affected area for 15–20 minutes several times a day to reduce inflammation.
Strengthen Your Forearm: Gradually introduce wrist curls, reverse wrist curls, and grip squeezes to rebuild strength.
Stretch Regularly: Gentle stretches can improve flexibility and release tension in your forearm muscles.
Seek Professional Help: Physiotherapists and chiropractors can offer targeted treatments, such as manual therapy or dry needling, to promote healing.
How a Physiotherapist or Chiropractor Can Help
A physiotherapist or chiropractor can provide personalised care tailored to your condition. Their treatments may include:
Manual Therapy: Techniques like soft tissue massage and joint mobilisation to relieve tension and restore mobility.
Exercise Prescription: A tailored program to strengthen your forearm and improve your overall biomechanics.
Dry Needling: Aimed at releasing trigger points and reducing pain.
Education: Guidance on proper technique and posture to prevent future injuries.
Train Smart and Recover Well
Tennis elbow doesn’t have to mean the end of your weightlifting journey. By modifying your training routine, focusing on recovery, and seeking professional guidance, you can continue to stay active while allowing your elbow to heal.
At Elite Health & Performance, we specialise in treating sports-related injuries like tennis elbow. Our expert physiotherapists and chiropractors provide tailored care to support your recovery and help you train safely. Contact us today to book an appointment and get back to doing what you love.