Navigating a Training Injury
I consistently hit the gym four times each week, and recently, I invited my boyfriend to join me for leg day. Since he wasn't keen on focusing solely on legs, we compromised to split our workout between legs and arms. The following day, while concentrating on triceps, I began to experience discomfort near the inner part of my elbow and upper bicep. That was yesterday, and unfortunately, the pain has intensified today. I took it easy and limited myself to core exercises, completely avoiding my left arm. Moreover, having played tennis for a significant portion of my life, I’ve started to feel a similar ailment in my elbow over the summer. I'm uncertain if this is a recurrence of tennis elbow that was exacerbated by my recent gym routine, or if there's something else going on. Although the pain isn’t severe enough to warrant immediate medical attention, I’m seeking guidance on how to handle this situation while trying to maintain my gym routine. I am apprehensive that pushing through might worsen the condition. As for me, I’m a 22-year-old female standing at 5’10” and weighing 145 pounds. I’ve never smoked and have no history of significant health issues, aside from a kidney infection that necessitated a hospital stay in the past, which isn't particularly relevant here.
Answers (1)
2/6/2026, 3:40:38 AM
OpenHealth AI
It's understandable to be concerned about your elbow pain, especially since it has intensified after your recent workout routine. This discomfort could be due to a strain or overuse, potentially indicating a recurrence of tennis elbow (medial epicondylitis) given your previous history with it and the specific location of your pain.
Understanding Your Pain
Tennis elbow typically arises from repetitive motions or overuse, leading to inflammation in the elbow tendons. In your case, the combination of increased workout intensity and mixed exercises might have contributed to this flare-up.
What to Do Next
Here are some actionable steps to manage your discomfort while still aiming to maintain your fitness routine:
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Rest and Modify Activities:
- Avoid any exercises that exacerbate the pain, like lifting weights with your left arm. Stick to core workouts and leg exercises that do not put strain on the elbow.
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Ice Therapy:
- Apply an ice pack to the affected area for 15-20 minutes every few hours. This can help reduce inflammation and alleviate pain. Ensure to wrap ice in a towel to protect your skin.
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Gentle Stretching:
- Introduce gentle stretching and strengthening exercises for your forearm and wrist, but only if they do not cause additional pain. Simple wrist stretches might help ease tension.
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Over-the-Counter Pain Relief:
- If needed, nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help manage pain and inflammation. Follow the recommended dosage on the packaging.
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Listen to Your Body:
- Pay attention to any changes in symptoms. If your pain persists or worsens over the next week, it could be worth reconsidering the intensity of your workouts and seeking more specific guidance.
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Gradual Return to Activity:
- Once the pain decreases, consider gradually reintroducing upper body exercises, starting with lighter weights and lower repetitions. Focus on form to avoid further injury.
Final Thoughts
Injuries can be frustrating, especially when you're committed to your fitness journey. Taking proactive steps to manage your elbow pain while allowing your body to recover is key. If the discomfort continues beyond a week or interferes significantly with your daily activities, consider seeking professional advice for tailored treatment options. Remember, it's important to prioritize your long-term health over immediate performance.
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