Strength training elbow pain is mostly due to too much weight gain, too many times to do it or too many groups to increase, and not enough rest. In other words, there is no balance between training and recovery.

Of course, you don't have to stop training completely. Instead, you'd better improve your plan.

Step 1: Adjust your training plan.

Sometimes you only notice the pain in the elbow joint in certain movements. For example, your elbow may hurt when you press a barbell, but it won't hurt when you press a dumbbell.

If this is the case, then you need to avoid barbell bench press and use other movements instead. This will not only keep you training, but also make you recover faster.

Generally speaking, we can improve this situation at different levels:

First, replace the action that hurts you with a similar action. For example, when rowing with dumbbells, your elbow hurts. Try barbell rowing or rope rowing. If you press too much and your elbow hurts, try instrument pressing. If this doesn't work, stop doing upper limb push. Heavy combined pushing is usually more likely to cause elbow pain than pulling. At this time, you can do some single-joint movements, such as rope flying birds or front flat lifting. If this doesn't work, stop doing all the compound movements of the upper limbs.

Step 2: Improve the flexibility of upper limbs.

Improving upper limb flexibility may not directly reduce your elbow pain, but it can help a little.

For example, your shoulders are not flexible enough, and it is difficult to put your elbow under the barbell when you do bench press, then this is a problem.

Step 3: Try physical therapy.

Physical therapy includes the use of some sports, special equipment and education to help people recover. Different therapists have different methods, and it's hard to say which is useful and which is not.

If rest is not enough to solve elbow pain, then you can find a reliable physical therapist. As long as the physical therapy process focuses on strengthening the injured tendon and does not cause further pain, it is likely to help.