Protecting Your Elbows During Exercise: Tips for Athletes & Active Adults

The elbow is one of the most overworked and under-protected joints in sports and fitness. Whether you're lifting weights, swinging a racquet, throwing, or performing repetitive arm movements, your elbow absorbs significant stress with every workout. Dr. Evan Horowitz, fellowship-trained Orthopaedic Sports Medicine Surgeon at OCSF, specializes in treating both basic and complex sports-related injuries involving the elbow, shoulder, wrist, knee, hip, and more. His extensive experience helps athletes prevent injury, recover safely, and return to peak performance.

Why Elbow Injuries Are So Common

The elbow is a hinge joint that relies on tendons and ligaments for stability. When these structures are overused or stressed improperly, they become vulnerable to injury.

Common causes include:

• Repetitive gripping, lifting, or pulling

• Poor form during weightlifting (especially curls, presses, and triceps exercises)

• Throwing sports like baseball or tennis

• Sudden increases in training intensity

• Weak supporting muscles in the shoulder and forearm

  
  

If left untreated, small strains can progress into chronic conditions.

Most Common Elbow Injuries in Athletes

Dr. Horowitz frequently treats conditions such as:

• Tennis Elbow (Lateral Epicondylitis) Caused by repetitive gripping or wrist extension.

• Golfer’s Elbow (Medial Epicondylitis) Pain on the inside of the elbow from overloading flexor tendons.

• UCL Injuries (Common in throwing athletes; may require rest or, in severe cases, surgical reconstruction)

• Tendon Strains From Lifting,

• Elbow Bursitis (Inflammation from repetitive pressure or impact)

Symptoms to Watch For

Early warning signs include:

• Pain when gripping or lifting

• Tenderness on the inside or outside of the elbow

• Reduced strength in the hand, wrist, or forearm

• Clicking, locking, or instability

• Pain that worsens with pushing or pulling movements

  
  

Recognizing these symptoms early helps prevent long-term damage.

How to Protect Your Elbows During Exercise

1. Prioritize Proper Lifting Technique

Many elbow injuries come from poor form.

• Keep wrists neutral during curls and presses

• Avoid “flaring” elbows during bench press or push-ups

• Use controlled movements—no jerking or yanking

• Reduce weight if form begins to break down

  
  

2. Strengthen the Supporting Muscles

Weak forearms and shoulders force the elbow tendons to overwork.

Focus on strengthening:

• Forearm flexors and extensors

• Rotator cuff muscles

• Scapular stabilizers

  
  

3. Warm Up Your Elbows Before Lifting

Include:

• Light wrist mobility

• Arm circles

• Forearm activation exercises

• Low-weight reps to warm tendons

  
  

4. Avoid Overgripping

• Constant tight gripping (barbells, bats, racquets) strains the elbow tendons. Relax grip pressure when possible.

5. Mix Up Your Movements

• Vary exercises to avoid repeating the same stress on tendons day after day.

6. Add Flexibility and Mobility Work

• Tight forearm and shoulder muscles increase tendon stress.Stretch after workouts to maintain joint health.

Diagnosis & Treatment Options

Dr. Horowitz provides both non-surgical and surgical treatment options depending on the severity of the injury.

Treatment may include:

• Activity modification

• Physical therapy for strengthening and mobility

• Anti-inflammatory medications

• Platelet-rich plasma (PRP) injections

• Bracing or taping

• Arthroscopic or tendon repair surgery for more serious cases

  
  

His goal is always to use the least invasive, most effective treatment plan for each patient.

Rehabilitation & Return to Activity

Rehab focuses on:

• Restoring tendon strength

• Improving mobility

• Rebalancing muscle groups

• Gradual progression back to full activity

  
  

A personalized rehab plan helps athletes avoid reinjury and return stronger.

Schedule Your Appointment If you’re experiencing elbow pain, tendon irritation, or difficulty lifting or performing your sport, schedule an appointment with Dr. Evan Horowitz at OCSF. With advanced training in sports-related elbow injuries and comprehensive treatment options, he’ll help you protect your joints, recover safely, and stay active.