Everyone expects to have some sore muscles after a workout. But if these muscles don’t swallow, then you are not doing the workout properly. But some points are there where the pain comes unexpectedly. This indicates to the points where you feel questionable to yourself that why are you feeling pain. One common cause of sore elbows is elbow pain after benching.
Elbow is considered to be one of the most sensitive parts of the body, and might as a pivotal joint, which is responsible for a lot of weight. If you are feeling pain after benching, then you might need to see a doctor.
The bench press is often considered as the king of exercises, a movement which will be utilized to measure the level of physical acumen of others. This exercise will be better as an excellent option to develop the pectorals, triceps and can be helpful in building a strong upper body. These things are great, but many of them struggle with the bench press secondary to pain or to have any discomfort with it, particularly for the shoulders, elbows and forearms.
Reasons for elbow press
Several reasons for elbow pain are there, but the main reason you feel pain after bench pressing or lifting heavy weights is the overuse of them. Overuse of a joint or ligaments happens when you do a repeated action that causes stress on the area without any relief. Lifting those heavy weights is one of the easiest ways to use your joints, muscles, and ligaments.
Going to the gym every day will seem like a normal routine but, it is crucial to give yourself a break from the routine. But it doesn’t mean to give up on your exercise regime daily, but do need to care about yourself not getting hurt or an irreversible injury.
Improper form while bench pressing is also a leading cause of elbow pain. Keep the elbows tucked in rather than flared out which will put the joints at a different angle, result in placing more stress on the tendons around the elbow joint. If you combine that with too much of a load, then it will cause the perfect injury for your elbows.
Some other reasons, which will cause potential damage to elbow pain when you lift them includes Bursitis, Joint dislocation, sprain, stress fracture, and osteoarthritis. Some other symptoms include Redness, Swelling, Stiffness, less mobility and a rise in temperature. After having these symptoms, but still not taking a remedy for them will be a cause of permanent injury. Elbow pain also happens by giving them too much to do. It means that you are piling on too much weight without giving your body the time to build it. It becomes a direct way to injury. If you don’t know what injury you are dealing with and you also not know the symptoms, then you should make a doctor appointment.
Manage your bench press elbow pain
To fix your bench press elbow pain means that you will have to change your exercise routine and program for a while. You are not capable of doing the same thing and expect different results. And for the more time you do it, the pain will get worse and worse. If you are in an early stage of injury, you can continue your workout, but manage your plans and scale them back to your workouts. If your elbow pain resists the changes which are small, then you are supposed to make large modifications, which can include a break from the gym and exercise.
Decrease Your load
The most overuse injuries are the result of the increase of load too quickly. The first thing to do in this regard is to decrease the load. You should take some weights off to decrease the amount of pressure on the elbow. Manage your elbow pain after each workout. If the pain still continues, decrease some more weight. In case if you bench press three times a week, makes it to twice a week. Give even time gaps between your workouts so that your elbow will get more time to recover between these sessions.
Fix the form
The bench press is absolutely fine if you do it in a correct manner. Some of the people tuck their elbows because they feel that it will safeguard their shoulders, but the actual reason is the poor range of motion in the shoulders. The proper bench press form is that elbows should flare out so that they are directly under the bars. You should space your hands on the bar so that your elbows form a perfect right angle. This will provide the proper structure and support which will relieve some of the stress bench pressing places on the elbows.
Improve the mobility
In the event that you experience difficulty using proper form, you may need to take a shot at shoulder portability. Two times every week, complete two arrangements of 10 reps every one of the accompanying activities:
Wall extensions: Stand with your back against a wall. Open your arms and press them level against the wall, palms looking out. Twist your elbows to 90 degrees and press the backs of the hands into the wall. Gradually raise your arms over your head; stop when you can’t go any further without your arms leaving the wall.
Shoulder pass-throughs: Stand holding a long wooden dowel or lash with two hands dispersed more extensively than hip separation. Pull your shoulders down and back as you lift your arms up and overhead, keeping your elbows as straight as could reasonably be expected. Bring your arms behind you as far as possible without causing torment; you may need to move your hands farther separated. Hold quickly, at that point re-visitation of the beginning position.
Change your exercises
If bench press hurts your elbow, it doesn’t mean that dumbbell chest will do the same. Because your arms are in a state of freely moving because of their natural range of motion with the dumbbells, it will be easier on your elbow and to fix your pain.
Also, you can do cable presses, or try to use a chest press machine. It doesn’t even mean that you can’t do bench press again, but replacing this exercise temporarily will help you to heal your injury without having to pause your chest pressing.
Do a physical therapy
If the training changes which you have done are not enough, you should benefit from a few or ongoing physical therapist. They will be able to indicate the problem and will give you the ways to work for your pain as well as the exercise to strengthen or stretch any other muscles which might be underworked or overused. They will also be able to guide you properly in increasing your load once you got back to your normal routine of bench pressing.