Elbow pain when performing everyday actions like lifting or gripping is a common complaint, often signaling a strain on the forearm tendons. This discomfort, which can range from a dull ache to a sharp, burning sensation, typically interferes with simple tasks such as holding a coffee cup or turning a doorknob. Understanding the location of the pain is the first step toward managing this condition, which is frequently the result of repetitive strain over time. This article provides an overview of the most common causes of this pain and outlines practical, self-managed care strategies.
Why Lifting Hurts: Identifying the Location of Pain
The pain felt during lifting almost always traces back to one of two primary overuse conditions, both involving the bony prominences of the elbow. These conditions, known medically as epicondylitis, are not usually caused by a single traumatic event but rather by repeated, low-level stress that accumulates over weeks or months. The location of the discomfort precisely indicates which group of tendons is overloaded.
Pain localized to the outside of the elbow, or the lateral side, is typically a sign of Lateral Epicondylitis. This condition involves the common extensor tendon group, particularly the extensor carpi radialis brevis tendon, which attaches to the lateral epicondyle bone. When lifting an object, particularly with the palm facing down or when extending the wrist against resistance, the tension on these compromised extensor tendons generates pain.
Conversely, pain focused on the inside of the elbow, or the medial side, suggests Medial Epicondylitis. This affects the common flexor tendon group, which includes tendons like the flexor carpi radialis and the pronator teres, attaching to the medial epicondyle. Activities that require forceful gripping, such as carrying a heavy bag, or those involving wrist flexion and pronation, place strain on these flexor tendons.
In both cases, the pain is not primarily caused by inflammation but by a degenerative process within the tendon tissue, often involving microtears and disorganized collagen fibers. This tendon damage, referred to as tendinosis, causes the weakened tissue to become easily irritated when the forearm muscles contract during lifting or gripping. The resulting tenderness can often radiate down the forearm, making even light activities difficult.
Initial Home Care Strategies
Immediate management of elbow pain focuses on reducing the strain on the affected tendons and controlling discomfort. The first step involves activity modification, which means temporarily avoiding or significantly limiting the specific motions that trigger the pain. This is a strategic avoidance of activities like heavy lifting, forceful gripping, and repetitive wrist movements.
When lifting objects, try to keep the elbow bent, which reduces tension on the forearm tendons compared to lifting with a straight arm. For tasks involving a strong grip, such as using tools or lifting weights, consider altering your technique. Shifting a bar or handle further into the palm, away from the fingers, can lessen the load transferred to the forearm muscles.
Applying cold therapy can help manage acute pain and discomfort. Ice should be applied to the most tender spot for 15 to 20 minutes at a time, with at least 40 minutes between applications to allow the skin temperature to normalize. Always use a thin cloth barrier between the ice pack and the skin to prevent tissue damage.
A counterforce brace, a strap worn around the forearm, is often recommended to help manage symptoms during activity. The brace works by applying pressure to the forearm muscles, which redirects the force away from the tendon’s painful attachment point on the epicondyle. For correct placement, the strap should be positioned approximately one to two inches below the elbow joint, rather than directly over the painful bony prominence.
The brace must be snug enough to provide this counterforce, but not so tight that it causes numbness, tingling, or discoloration in the hand or fingers. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can be taken temporarily to help reduce pain. However, these medications only address the symptoms and should not be relied upon as a long-term solution to the underlying tendon condition.
When to Consult a Healthcare Provider
While most overuse injuries can be managed successfully with consistent home care, certain signs indicate the need for professional medical evaluation. If the elbow pain persists or fails to show any improvement after two weeks of dedicated rest and self-care, a medical consultation is warranted. Pain that is severe or constant, even when the arm is completely at rest, should prompt a visit to a physician.
Specific symptoms are considered red flags and require immediate attention, as they may suggest a more serious injury than simple tendinosis. These include:
- Sudden, severe pain, especially if accompanied by an audible popping or snapping sensation, which could indicate a tendon tear.
- Visible deformity of the elbow joint or significant, rapid swelling and bruising, requiring urgent care to rule out a fracture or dislocation.
- Numbness, tingling, or weakness that radiates down the forearm into the hand or fingers, suggesting possible nerve involvement.
- Systemic signs such as fever, increasing redness, or red streaking around the elbow, which may signal an infection requiring prompt treatment.