SORE ELBOW From Weightlifting?

i tweaked it a couple weeks ago trying to do a bit too much on the bench, it had been feeling better but i started a new routine yesterday that aggravated it.

the odd thing is i tried putting an ice pack on it, but it made it worse, so i then used a heating pad, again, it just tightened up.

i applied some ” icy hot ” but it still is still quite sore today.

it isn’t in the center of the elbow where i feel it most, it is in that one bone that is to the side of the elbow.

i will probably take off tomorrow which would normally be a weights day but do you have any tips i can use to heal this up?

does ” icy hot ” really work?

why didn’t ice or heat help?

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  1. kdr_cmt, 02 March, 2010

    Ice would have worked if you actually left it on long enough. When applying ice, you have to leave it on until the area is numb. To get to the numb stage, you have to go through a cold stage, a burning stage, and an achy stage. If you take the ice off too soon, you can actually make the inflammation worse because your body’s initial response to being cold is to try to warm it up again, which brings more blood to the area. When numbness happens, it’s because the body has decided that it can’t warm it up and it’s clearing the area of blood and fluids so the cold doesn’t spread to the rest of the body. This brings down swelling and moves out some of the inflammation, kickstarting the healing process.

    Heat is not a good idea for the same reason as taking ice off too soon – it brings more blood in and that makes the inflammation worse.

    Icy Hot is not meant to treat injuries. It is "for temporary relief of minor aches and pains of muscles and joints associated with arthritis, simple backache, sprains, and strains". Key words here are "temporary" and "minor".

    The best thing you can do for it is let it rest until it feels normal again, and then ease back into the workout load. Anything less will only make the problem keep coming back indefinitely. You don’t want to deal with this forever do you? A little time off now will save you a lot of grief later on.

  2. nik, 02 March, 2010

    hi…contact me on reiki_healer20@yahoo.com

  3. Gypsy, 02 March, 2010

    Ditto to kdr_cmt. Don’t over-use it before it’s healed. That’ll only make it worse & lead to re-occurring injuries. (Just to re-inforce that point)

  4. KWW, 02 March, 2010

    I get that too, I have to have a cortisone injection into the bone and it helps loads….need a massage?

  5. ¿Cómo te llamas?, 02 March, 2010

    Use Ice Hun

  6. Do Unto Others, 02 March, 2010

    hmmm make sure u have proper alignment and form before u lift too heavy!
    i always have to adjust my legs when doing the leg squat machines or else my knee gets bad……

  7. Jed@Shop Heater, 25 May, 2011

    What you need to do is let it have a break for a little while. You obviously strained it from lifting, so you need to give it a rest for a week or two before starting up again.

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