The Inflammation should be controlled before pushing through any exercises or rehab as you don’t want to further irritate a painful elbow. The palm faces forward and your wrist is in a neutral position (not bent forward or bent back). Good luck getting back into the gym. This protection can involve a compression wrap or brace to control swelling and add support. On the way back down (straightening your elbow) the bicep is under tension to release the curl. Here are the quick links to top 4 rules: 1. 3 years ago. 3. Not keeping your wrists in a neutral position while curling. A lot of people know what RICE is (rest, ice, compress and elevate). If you’re holding onto the barbell too tightly, it can activate the flexor tendons (helps to bend your wrist forward) in your wrist which can lead to inner elbow pain during bicep curls. Ironically the bicep curl is not a very useful exercise if you are training for health and performance, due to the limited real-world use for the motion and bicep strength. This can be a result of the structures in the arm and elbow undergoing the same forces over and over again. This should be done with 1/2 of your 1 rep max bicep curl for one set of 10 reps per arm @ 51A1 tempo. Also, make sure you aren’t experiencing any new weakness in the arm (especially grip strength). This is when someone asks where your elbow hurts and you point to the inside of the elbow closest to the rest of your body. Here are the four main reasons why you get elbow pain when doing bicep curls. Bicep Curls: A Prevention & Fix for Elbow Tendonitis. The reason why bicep curls are so popular is the fact that muscular arms have always been regarded as a … As a sports physician, I can’t tell you the number of times I’ve had patients ask me about how many bicep curls they should be doing to help strengthen their arms. Copyright ©2020 Fitbod, Inc. All Rights Reserved. Bicep Curls: A Prevention & Fix for Elbow Tendonitis 2. Niraj has been published in the Clinical Journal of Sports Medicine as well as Current Sports Medicine Reports, the official review journal of the American College of Sports Medicine. 4. Referred Pain – As I said before, sometimes pain in the outer elbow can be caused by issues in the neck or shoulder. Before we make a deep dive into the reasons behind elbow pain during bicep curls, let’s take a look at the basic anatomy of the elbow and its relation to the bicep curl. Videos by Bryce Smith & Michele Vieux. Most of us who have been CrossFitting for a while have experienced this painful and limiting condition. This can happen due to overlapping areas for nerves which can get signals from multiple areas in the body. Upper Body Health: Biceps collaborate in forearm supination, elbows flexion, and shoulder stabilization so stronger biceps help you to maintain a healthy upper body. This can happen when your wrist isn’t in a neutral position, especially with repetitive bicep curls. Remember to always consult a medical provider for an actual diagnosis for your elbow pain. This is when someone asks where your elbow hurts you point to the outside of the elbow, away from the rest of your body. Triceps Tendinopathy – This can cause elbow pain during bicep curls with repetitive straightening of the elbow with a weight in hand. Posted by. Is pesky elbow tendonitis keeping you from attacking your workouts without pain or having to modify pulling movements? However few individuals know what PRICE is. Curling too much weight. With resistance bands or a cable machine the resistance is constant throughout the entire bicep curl exercise. Picture courtesy of Wikipedia. This can then lead to outer elbow pain. The workouts will adapt automatically to your levels of recovery and rate of progress. As a result, it can lead to elbow pain while bicep curling. There are numerous treatment options for elbow pain during bicep curls. Try 3 free workouts on Fitbod. Add this simple exercise into your warm-ups a few times a week and see improvements within a week or two. If your wrist position is not neutral, it can displace the force into your forearm, which increases the load on the elbow. As a result they provide direct mechanical and metabolic stress to those muscles, which can cause muscle growth and … Medial Epicondylitis – This can occur with repetitive use of your wrist flexors (muscles that help bend your wrist forward) if you’re not using a neutral position while doing bicep curls. It just involves adding “protection” to the acronym. However, doing too many curls or doing them incorrectly can lead to elbow pain. Using the wrong bar. Flexion (bending the hand towards the shoulder). Need a workout program? Ulnar neuropathy – This can cause numbness, tingling, or even burning on the outer part of the elbow due to injury to the ulnar nerve which can potentially be irritated with incorrect bicep curl form. In his spare time, Niraj enjoys reading, working out, watching sports (especially hockey), and spending time with his family. Check out the video above by Coach Bryce for tips on how to use biceps curls to your advantage more than for a beach pump – to prevent elbow pain. These can be signs of a more serious injury. Rather, they should be looked upon as a pre-hab or preventative exercise to be included in your training regimen if you are into kipping. The basic movements of the elbow include flexion, extension, supination, and pronation. We also get your email address to automatically create an account for you in our website. If you’re having trouble with continuous pain despite rest (and you haven’t been diagnosed with any other conditions by a medical provider) you should consider lower weights with higher repetition during your bicep curls. strength training, diet, skinny fat, cutting, bulking, University of North Texas Health Science Center. For the sake of the bicep curl let’s just focus on flexion and extension. 3. How Elbow Pain From Bicep Curls Can Eliminated By Keeping These 4 Things In Mind. One the cheapest (usually free), oldest, non-prescription anti-inflammatories that you can get your hands on is ice. In addition, he has completed a Certificate in The Principles of Aviation & Space Medicine through NASA / The University of Texas Medical Branch where his final project was on the topic of “Muscle Loss in Spaceflight." Sometimes you’ll use protection before being evaluated by a medical professional to protect the elbow from further injury. He completed his family medicine residency training through Cleveland Clinic Akron General where he served as the Chief Resident and House Staff President. Lateral Epicondylitis – Also known as “golfer’s elbow.” This is often worsened with repetitive use of the wrist extensors (bending the wrist backwards). On the other hand, if you’re bending your wrist backwards, it can activate the extension tendons in the wrist which attach to the outer elbow. Not using varying forms of bicep curls. When you login first time using a Social Login button, we collect your public account profile information shared by Social Login provider, based on your privacy settings. Simple: The bicep curl is a straight forward and simple movement. Once your account is created, you'll be logged into this account. He completed his sports medicine fellowship through Ohio Health Riverside Methodist Hospital; team physicians of the Columbus Blue Jackets (NHL) and the Columbus Crew (MLS). But the bicep curl needn’t be something you’re ashamed of doing in public. Try using the Fitbod App, which will design your program based on your logged training data and goals. Don’t be that person that self-diagnoses themselves off an article on the internet. Why you get elbow pain during bicep curls. If you do have any sensation loss or new weakness, go see a medical provider immediately. Bicep Training/Elbow Health. With over 600 movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Note: This is NOT the same as tennis elbow, which causes pain in the outer elbow. In this post we’ll discuss the reasons you get elbow pain during bicep curls and how to fix it so that you can get back to training your arms. Dr. Niraj Patel is a physician and assistant professor of family medicine and sports medicine at the University of North Texas Health Science Center. But the bicep curl needn’t be something you’re ashamed of doing in public. Be sure to make the small adjustments suggested above, including the treatment options, and soon you’ll be on your way to be elbow pain free while performing bicep curls. Referred Pain – Sometimes pain in the inner elbow can be caused by issues in the neck or shoulder. Gripping onto the bar too hard. Dumbbells – friend or foe. Your hand and forearm may not be strong enough to stabilize the weight in your grip which could affect your wrist position. You don’t need to suffer from elbow pain and it can actually be prevented – in many cases – with a highly frowned-upon movement in many CrossFit gyms. Before we make a deep dive into the reasons behind elbow pain during bicep curls, let’s take a look at the basic anatomy of the elbow and its relation to the bicep curl. If you’re bending your wrists too far forward, it can have the same effect on your inner elbow as gripping onto your weight too tightly. If you have elbow pain with biceps curls, you might need to reevaluate your workout routine. You may be thinking that this is probably rare, and you’re right, it’s rare, but has been seen in people doing bicep curls. Before we go into treatment options for your elbow pain, be sure you haven’t lost feeling (sensation) in your forearm, elbow, wrist, hand, or fingers. As I look back on what lead up to me developing my elbow injury, it basically boiled down to four things: Patients can commonly have pain when feeling the back of their elbow. Try this Elbow Tendonitis Fix. Looking for a workout program? And most of us have tried many different ways of fixing it from rest, ice, massage, Voodoo Floss, and more but it usually still takes months to rehabilitate, leaving us with fewer options in our workouts and even day to day activities. Wrist position. Aesthetics: Bicep curls help develop beautiful arms, which can translate into a great physique. Overdoing this exercise can lead to inflammation and pain. Bending your wrist forward can activate the flexor tendons that attach to the inner part of the elbow, which can cause pain. Bicep curls (and their many variations) work a number of muscles within the arm, with particular emphasis on the biceps (duh), and the other elbow flexors. This is because the tendons attaches to the inner part of the elbow. Distal Bicep Tendon Rupture – This is when the far end of the biceps close to your elbow completely breaks apart from the rest of the biceps. If your elbow hurts during bicep curls or any other activities, you should back down and avoid those activities to give yourself a chance to heal. Take the guesswork out of your workouts. Bicep Curls: A Prevention & Fix for Elbow Tendonitis Videos by Bryce Smith & Michele Vieux You don’t need to suffer from elbow pain and it can actually be prevented – in many cases – with a highly frowned-upon movement in many CrossFit gyms. The following are treatment options for acute elbow pain (within the last 4 weeks) and is not a result of a trauma (AKA not because you dropped a barbell on your forearm and hurt your elbow). By using a wrist immobilization brace you can further guarantee a neutral wrist position during a bicep curl which would limit any improper form and potential injuries. So bicep curls won't just make you stronger they'll make you more intelligent too. Close. If your elbow pain, for example, increases by two levels (on a scale from one to ten on the pain scale) for more than two hours, you’re doing “too” much and need to either back down or be evaluated by a medical professional in person. Not keeping your wrists in a neutral position while curling. This is important as more injuries occur to tissues under tension while bringing the weight down to the starting position of the bicep curl. Here are the most common diagnoses for elbow pain when related to bicep curls: This is when someone asks where your elbow hurts and you can’t point to one specific spot on the inside or outside. Get 3 free workouts on Fitbod right now. One concept that I love to use when treating patients is using the rule of twos.