How To Fix Elbow Pain During Pull-Ups
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- เผยแพร่เมื่อ 8 ก.ย. 2024
- Do you get pain during pull-ups? It's normal for the joints and tendons to feel achey after exercise. With enough time and recovery between workouts, adaptation happens and we get stronger. Elbow pain during pull-ups is a common overuse injury. Tendinopathy is when we do too much too soon, especially of the same thing. In this video I offer a handful of strategies for how to avoid elbow pain during pull-ups. Using rings instead of a bar, technique which is healthy and exercise variation are the fix.
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So?:
•Strengthen biceps
•Focus on the negative
•Control your tempo
•Perfect your form
•Consider transitioning to Rings
I nearly tick all of the boxes here except the biceps strengthening, definitely going to give this a try.
Rings definitely help I've noticed significantly less elbow pain after transitioning to rings I'd say it ranks up pretty high in injury prevention.
You forgot varied grip (for those not using rings).
Nice summary of my message. Progressive overload instead of aggressive overload is my bonus tip in the comments.
I used to have that issue but it went away when i got bigger forearms and biceps. Also my tendons got stronger with time. You have to know when to rest. Almost everyone who starts doing pullups faces this issue
Same
How much did you rest? I'm having this problem right now. Can you share your tips?
@@Alisson999991-2 weeks
@@Alisson99999for me reducing the volume and working the forearm extensor muscles worked :)
I'm having this problem now any tip u can give would be a big help❤
Stretching forearms is definitely one of the most useful advises one can give on that topic! Years of elbow pain were gone within two weeks when I started stretching my forearms everyday after training for around 5 minutes each. Trust me guys and girls
💯
True
This is an educated guess but if the scar tissue repairs and grows whilst the muscle is largely contracted, under loaded stretch it tears again. So scar tissue growing perpendicular and shortened is never going to heal. I am trying cross fibre massage, stretching and lots of isolation forearm exercises
@@dayneminwanna tell me what exercise/stretch/massage you do exactly? It'd be helpful
@@johndoe37893 so I think to heal properly you need to load up the tendon to break down the scar tissue, stimulate blood flow and strengthen and lengthen.
Find an exercise at about 70-80% intensity from whatever you think caused it. Small pain and inflammatory response is good.
For me I did negative only chin ups, straight arm dead hangs, ring rows, and clasping weight plates while walking.
Big thing was making sure I wasn't compensating in any exercise by trying to fold my wrist down instead of using my back muscles etc. I put in a few more rest days in between workouts.
Finding a balance of intensity to break down scar tissue but not too heavy that you tear the whole thing again. Just rolling across the painful tendon with your finger quite strong for a minute, cross fibre technique.
On a side note I went through tension myositis syndrome recovery which is a mental stress state which can generate chronic tendonitis. Could be worth a look.
Good luck! Tendonitis sucks
Thanks brother! At 49 it’s a struggle to keep my tendons and ligaments healthy and I appreciate that you’re not just giving a physio‘s textbook answer, but also the experience of someone who’s been in the trenches, training himself as well!
🤜🤛
Steady Chris 49 isn't that old lol
This video was MADE FOR ME THIS WEEK
I have been working my chin-ups at my training studio and on my fourth and fifth set, I start getting pain in my forearm bicep and tricep around my elbow, which subsides the next day but still concerning.
If it subsides the next day, it's probably not tendonitis!
Hello Daniel, greetings from Chile.
I really enjoy your content!
I want to make a request of you, if it doesn't bother you or your editing team.
It is necessary to activate the function to enable subtitles, so that the translation provided by TH-cam can be used.
For those of us who do not speak English, it helps us a lot to continue learning from your valuable content and the great contribution you make to your audience.
1 big hug!
PS: It is worth noting that for this note I used Google translator!!!
This one is a blessing, i've been in a dump since i got that elbow pain, i will start using rings more, ty
Exactly my experience. Thank you for that video. I had ellbow pain after 6 weeks chin ups with weigth. Then i started changing to pull ups the next mesocycle plus made biceps isolation work out at the end of my workout. Pain went away!
Actually I figured out a better solution to cure tedonitis. You basically have to do rapid high rep band exercises. I recently started doing tricep pushdowns, curls, and wrist curls with bands for 50+ reps each for one set each before doing any pull-ups or bench press, and I’m already seeing improvements within a week of starting.
The key is to do them fast and without a controlled eccentric, you have to let the band snap you back into position in order to stimulate more micro-tearing and blood flow to the tendons. More blood flow equals more healing.
You want to do them 5-7 days per week.
I’ve read comments from other people who have done this and they say that it completely cured their golfer/tennis elbow.
I will report back in a month to let you guys know the full results.
What a GREAT explanation! I also used to look down on bicep curls and stuff, but tended to get a slight tennis elbow from too many pull ups... Fixed it completely by targeting bicep! Now I love curls... who doesn't love a good curl? Thank you for spreading this easy fix for calisthenics 'purists' like us
Rings are the best way to avoid any elbow pain, it worked like magic for me when I switched to rings a few years ago. 🧚♀️
Very glad I watched this video. I ironically always say my bicep is one of my weakest muscles and here they are possibly contributing to this elbow discomfort during pull ups. Adding curls to my workout
Thanks. I'm 50 and this has been a big problem for me the last two years.
Always really good content, appreciate your videos man 🙏
Oh my goodness, thank you. This is so important. I have this issue big time and I, too, thought the purist, non-isolation of biceps was the better for the tendons.
I'm dealing with this right now. In some ways, I'm stronger than ever with pullups, but my forearms are achy all the time. I did go thru about 5-6 weeks of dry needling and PT to work on my left forearm. (brachioradialis) It helped some, but definitely not back to 100%. I did stop doing bicep curls months ago, so I'll have to start adding them back in. Will also try and mix up my grip, as I've been focusing on regular pullups only. Thanks for all the great videos. Really appreciate all your knowledge!!
Rings have saved my elbows and my shoulder! I love them and highly recommend them.
That's what l needed, l've been feel pain on my elbow for one week.
I'm hoping there will be a black friday sale, I'm interested in trying this out!
I used to have only tennis elbow. Since I started working more on planche leans, RTO stuff and front levers, I am experiencing rather golfers elbow and even after a pushing workout. This overuse is new to me so its a good signal to slow down a bit.
OMG YES! I NEED THIS VIDEO IN MY LIFE!
I have golfers elbow in my left arm but can do weighted pull ups pain free as long as i get my hand well over the bar and dont use my thumb. Chin ups aggravate my left elbow even on rings with just body weight, its a right PITA :)
You became my favorite source of fitness knowledge, thanks a lot for your well produced videos!
Just FYI my 2 cents. I have this, and even though it's not too painful, it definitely kept me from pull-up's and other "grippy" exercises for the last 2 months or so. Rest is very important, but I feel that light loading has helped so long as there was no explosive movement and everything was nice and controlled. I watched a lot of videos regarding helping the body heal that tendon and I ended up using:
A) Boswellia
B) Turmeric Curcumin
C) Athlean-X's Mechan-X supplement
D) Collagen
E) Vitamin C
F) Vitamin D
G) L-citrulline + L-arginine
Might seem excessive but in the last 2 weeks after having taken these for around 6 weeks, my golfer's elbow has gotten dramatically better. I only do pulling exercises 2x per week, and always using a false grip as it was the use of mainly my ring finger for grip that was causing the majority of the discomfort. Using a false grip (as much as I possibly could) really reduced the lever-arm (force) that ended up stressing the tendon in the first place, since the hand is essentially being used as a hook. I highly recommend others to (voluntarily at their own discretion) try these very same supplements. I use a little bit more than the recommended dosage, but I'm not advising anyone else to do so, it's just my preference based on how I know my body reacts. I also use a massage gun with the air-filled attachment and lightly massage the area around the tendon and that has helped as well. When training I wrap the tendon/forearm with KT or kinesiology tape after applying a little bit of pain relieving cream around the area, and after warming up for a good 10minutes, I can successfully train most movements again so long as I do not use explosive force that would cause my fingers to grip harder than they have to. A very light tension grip exerciser also helps out. I have the one with adjustable springs so I set the tension very low and it gets a good warm-up going. I hope this helps others.
Very good advice!
Thanks.
To avoid elbow pain when you first start doing pull-ups, (or when you start doing pull-ups again) you must avoid bouncing at the bottom of the pull up for a least 3 months until your tendons catch up to your new, stronger muscles. Muscles always grow faster than tendons.
I use Swissies 45 degree. Semisupination/semipronation.
No more problems
Full power
Best muscle feeling
I have noticed some elbow pain during pullups for one or two weeks atm, but I do isolated biceps training once to twice a week (biceps curls and hammer curls with dumbells) and got much stronger over the last 10 months.
I will try to do my pullups on rings now instead of the bar, hope that helps.
The vascularity in the thumbnail is crazy
Your gym looks super fun.
Thank you for this information 🌷
Just started getting elbow pain, after working on weighted pullups for some time
I always thought that the bicep would grow faster than the back muscle. Thank you.
Thanks! will try it!
I had horrible medial epicondylitis for a very very long time.
Fixed quickly when i learned the prayer stretch 🙏. I could feel a burn when i first tried it; was pretty much cured within 2-3 weeks
Hi, can you give more details on the prater stretch? Do you do everyday, is static strecth hold for how long and how many sets? Thanks a lot
@@wkorn89 absolutely. It's really easy.
Put your hands together like this 🙏. Try and keep your forearms 90 degrees to your hands (forearms are parallel to the floor) (this is what is shown in the videoi linked to)
Now keeping that pose, try and move your hands slowly to the right (or left) in front of you until you can feel a stretch to your inside elbow. You can also tilt your forearms to try and deepen the stretch
th-cam.com/video/XnJu70SLsJk/w-d-xo.htmlfeature=shared
@@Briaaanzthanks a lot for your kind answer! I wish you a wonderful day ahed
@@wkorn89 i hope it works for you
For me heavy barbell deadlifts fixed it. No idea how but it works
I've got a diagonal grip on my pull ap bar. It's like the mid of normal grip and neutral grip. Is this grip also better for my elbows? Not sure if that grip might be smarter than normal and also not sure if it hits exactly the same muscles
Unfortunately, my local Y does not have rings.
Wrist pain during Chinups pls(the palm side of the wrist where pulse is checked)!🙏🙏
Wrist pain becomes the limiting factor for me in my 2nd set not allowing the back n biceps to fail
But what if bicep curl is the only exercises that causes me elbow pain, dont know why I can do One arm pull Up s, and weighted pull ups with no elbow pain, but the moment I get a dumbell and do bicep curls pain kicks in.
I currently have some slight inner elbow pain so I switched to muscle ups & neutral grip pull ups for now
I've been doing a program to up my pullup game for about two months and currently on hiatus due to golfers elbow.
is there a particular brand of rings you recommend for training? elbow pain is what knocked me out of training for an extended period. it's been a major bummer. so i appreciate this video.
Would you suggest to pause pull ups until you get stronger biceps?
Cause at the moment I'm facing elbow pain too frequently
don't you think that optimally you want to be targeting both the tendon and the muscle activation? I liked the video very much btw
My question is, how do I rehab my elbow tendinitis? I’m in a place where I wanted to heal, but I don’t want to stop training either.
I have pain in this part if my elbows through the day too. What can I do to rehab?
I’ve been training chin ups because they don’t hurt my elbow (and brachialis tendon) put pull ups do
Funny thing is that i only get pain there when i do skullcrushers on rings. :)
I had medial epicondylitis for years, and that was back when I didn't add weight to my pull-ups. Now I sometimes do sets of 5 with 40% extra. All the tips in this video are good, though I have also found that 40-hour fasts and then eating plenty of meat afterwards, with lots of fat, is a good way to avoid inflammation. I also do plenty of wrist stretches to warm up for handstands, and I think that helps too.
What Rings do you use or recomend?Thanks.
As a donkey that does calisthenics I needed this.
If ya'll have epic tendonitis like me for the last 3-4 years you should look into BPC-157, it's a natural peptide made by your body that can help heal tendons. Whilst this advice is great, I feel like it's too late for me. I've had 3 tears, cortisone shots, shockwave therapy and visit's with several different physio's over 4 years. I tried experimental nitro glycerin patches. I even got my rehab to the Blue flexbar made by theraband and did it with ease. Nothing helped. Sometimes my pain is so bad, I can't even flush a toilet or turn a door knob without a sharp pain. I have 100kg grip strength so this is not strength related for me. Anyways, after taking BPC-157 for 2 weeks I have significantly less pain and I am hopeful that it will completely go away like it has for many people that have tried this new treatment. Hell, they banned it in competitive sports so it must give you an advantage!
What about now?
@@funkymerman I still get pain but I also still train 5 days a week. I wont give up on my fitness goals. It's basically self inflicted from overuse. It's significantly better after doing the BPC-157 and I have also started taking BSC tendorforte and I feel like that has reduced my pain a bit too.
@@funkymerman th-cam.com/video/b7KeJ0NRSIE/w-d-xo.html
Are you still using BPC-157? What dosage? Do you use it daily? Orally or via injection?
Thats definitely me when i started pull up
What do you think of pelican curl ?
Banger of a video Daniel, used to deal with elbow pain from too many pull-ups the only thing to ever helped was rest. I didn’t know my biceps may be the weak link I can’t wait to aggressively train them with my new rings.
Wish I could hang my rings this high in my gym (or even outdoors)
May I ask who manufactures the rings you use in this video? This is good advice. I'm currently trying to recover from golfer's elbow which I believe was brought on because of overuse while trying to learn to do pull-ups on a bar. Thanks.
@user-RealFitnessFAQs???
I want to try rings, but I have no where to install them in the apartment. My whole arm hurts when I do pull ups.
Can I do ring workouts with tennis elbow?
This and training your wrists.
I’m dealing with golfers elbow , I can’t do curls even with light weight, any tip for training biceps ? This might help the healing process
I guess when you are already injured with the golfist/tenis elbow, strenthening your biceps wont make it any better, rather opposite. You should look for excercises that will help you heal this condition first (so hide the ego in a closet). Once the pain is away, then remember about the biceps isolation add on to your pull ups regime and a very good portion of rest between workouts. At least that's what I understood from my research (had this condition as well 4 years ago).
Same. I stopped pull ups for almost 4 months. I never really did anything for it. So after those 4 months I started compressing my elbow and doing resistance band curls and tricep pulldowns with it. The pain went away soon after.
How do u know what’s causing elbow issues? Mine is on the opposite side of funny bone…I do weighted dip/pulls n some BBR work
now, my biceps is too big 💪😮
Time to prioritise arms
Can pullup from rings translate to bar or is it easier?
doing rings is harder
How could I make biceps curls on rings more difficult? I would like to add some disks but i don't know if I should put them on my chest or on back
What rings do you recommend one gets?
I feel totally comfortable doing pull ups but during push ups I start feeling elbow pain after a couple sets of about a dozen reps, so it limits my progression
Be motivated by what you can do, not defeated by what you can’t.
I’m 38 and luckily had never encountered elbow pain or tendinitis until this last year and it’s roughly cut my pull-up strength in half 🥲 (slowly rebuilding now) and of course negatively impacted my ability to train my upper body. I’ve taken layoffs as needed and paid attention to what irritates it and what does not. I would typically choose to isolate my biceps mainly with ez bar curls (very basic and efficient, easy to scale and overload), however these proved quite painful and irritative, dumbbells maybe slightly less so but when I then incorporated ring curls as my standalone biceps work I not only found them to be minimally painful or even pain-free (they are now 🙏🏼) but also essentially forgot how well they hit the biceps and maintain high quality tension throughout the movement and full ROM (such is the nature of rings tho right 🤷🏻♂️), not to mention they are fun (in a bust your ass type of way of course) as I always enjoy closed chain movements and calisthenics the most anyway. I would agree that fortifying specific areas with certain direct isolation work is a smart move and gets overlooked, thanks for this video it definitely reinforces what I stumbled upon
How about shoulders?
Can you do this for dips
My elbows don’t hurt but they feel sore when I lean against them. Opposite side of the funny bone if that makes sense. I’ve had a deload week. Any tips?
i started my chalisthenic journey 1 year ago now i make slow muscle up with false grip and my elbow are terible hurts
I have a huge biceps but still my elbow gives up after 3-4 pullups before I get the chance to feel my lats. I tried everything but I can't solve this problem
Bicep isolation exercises ARE the thing that gives me elbow tendonitis. Nothing else causes it and stopping bicep isolation and pull-ups is the only thing that stops the pain. This may work for some, but this doesn't fix me, it makes it worse.
Biceps are super tight bro. You release them or stretch?
@@CaptainObvious210 I'll try it, you make sense. I will be in South East Asia in a couple weeks and will get 4 or 5 hours of massage on my biceps over a week and see if that helps.
just in time for my next pullup workout and i'm always fighting golfer's elbow...
same, but on upper part of elbow hurts while doing ring chin ups
Why not slow down the movement even more? Less of a speedy jerky movement seems safer for your joints and tendons. Time the movement (metronome) instead of counting reps..
What if your elbow is already fucked, how to recover ?
ive been consistently doing dead hangs and its been a while but my forearms still give up before my back is tired during pull ups, any tips?
maybe consider going climbing, I noticed it supplements my calisthenic work quite well, I think dead hangs are great but even better is changing the grip you can do false grip dead hangs, or fewer fingers dead hangs (4, 3 2 or even one finger). hang boards could be a good solution (I don't use them so much though, at least not yet)
You can also go for more difficult variations such as L-sit hangs, or even more brutal one arm hangs (you can combine both to get one arm L-sit hangs).
Doing wrist strengthening probably helps as well as it usually demands you to use your forearms to some extent, I've been pretty focused on bulletproofing my wrist for calisthenics and I think it probably helped my forearm strength as well.
If you want to continue working your back when you can no longer do pull ups, do rows, it's probably even better for your back anyways (I do both, both are great exercises, I do pull ups then rows )
In my gym, rings is not an option and hence not possible to use. Any other option to avoid this pain?
Towel pull-ups can help
Buy rings and use them at your gym. That's what I do
Please add a translation to Arabic🌹
My bone hurts on the side i don’t know why
👍👍👍
💪💪
@user-RealFitnessFAQs 😀😀
was the forearm flex on purpose
begone elbow pain
Gotta say this video is 💩. I have this problem and all this I thought and implemented myself. It’s just too simple and doesn’t work at all. Just rest.
Do u have video on pain on wrist during push up