The primary reason for inner elbow pain during hammer curls is often poor lifting technique, placing undue stress on the elbow joint and surrounding tissues. However, several factors could contribute to this pain.
Here's a breakdown of potential causes:
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Poor Lifting Technique:
- Incorrect Form: Using improper form is a major culprit. Overly extended wrists, not maintaining a neutral wrist position, or using momentum to swing the weights instead of using your biceps can all strain the elbow. This includes not keeping your elbows locked at your sides during the exercise.
- Barbell/Dumbbell Positioning: Holding the dumbbells incorrectly, possibly with an overly tight grip or in a way that twists your forearm, can cause discomfort and pain.
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Overexertion and Overtraining:
- Lifting Too Heavy: Lifting weights that are too heavy for your current strength level can overload the muscles and tendons around the elbow, leading to pain.
- Too Many Repetitions/Sets: Performing too many repetitions or sets without adequate rest can fatigue the muscles and increase the risk of injury.
- Lack of Warm-up: Failing to properly warm up the muscles before exercising can make them more susceptible to strain.
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Underlying Medical Conditions:
- Medial Epicondylitis (Golfer's Elbow): This condition involves inflammation of the tendons that attach to the bony bump on the inside of your elbow (medial epicondyle). Hammer curls can exacerbate golfer's elbow due to the activation of forearm muscles.
- Ulnar Nerve Irritation: The ulnar nerve runs along the inside of your elbow. Compression or irritation of this nerve can cause pain, tingling, or numbness in the elbow, forearm, and fingers. Certain curl variations might compress this nerve more than others.
- Other Tendon Issues: Tendonitis or other soft tissue injuries in the elbow can also contribute to pain during hammer curls.
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Other Contributing Factors:
- Pre-existing Injury: A previous elbow injury can make you more susceptible to pain during hammer curls.
- Inadequate Flexibility: Tight forearm muscles can increase the stress on the elbow joint during exercise.
How to Address the Pain:
- Focus on Proper Form: Prioritize correct technique over lifting heavy weight. Consider recording yourself to analyze your form or working with a qualified trainer to get personalized guidance.
- Reduce Weight and Volume: Decrease the weight you're lifting and the number of sets and repetitions you're performing.
- Warm-up Properly: Perform a thorough warm-up before exercising, including dynamic stretching and light cardio.
- Rest and Recovery: Allow your muscles adequate rest and recovery time between workouts.
- Ice and Anti-inflammatory Medication: Apply ice to the affected area for 15-20 minutes at a time, several times a day. Over-the-counter anti-inflammatory medications like ibuprofen or naproxen may also help reduce pain and inflammation.
- Seek Medical Advice: If the pain persists or worsens, consult a doctor or physical therapist for a proper diagnosis and treatment plan.
