It hurts to straighten your arms after training: what to do?

Pain when extending the elbow is a symptom that is very rare in isolation. The problem most often occurs in people who engage in extensive sports or perform the same type of hand movements (playing golf, tennis, working on a computer). Discomfort in this joint often appears both during flexion and extension of the elbow joint. Specialists at the Shifa clinic carry out a differential diagnosis of this condition, establish a final diagnosis and select the optimal and safe method of treatment.

What is the severity of pain when extending the elbow?

Depending on the individual characteristics of the patient, the severity of pain that occurs during hand movements varies widely. Discomfort when extending the arm is episodic. At rest, a person may not feel pain.

The cause of pain during joint extension is either local inflammation or compression of the nerve endings that pass in close proximity. The nature of the pain syndrome depends on the type of pathological process that causes it.

Traumatic injuries are accompanied by severe pain, which can be easily relieved with strong analgesics, incl. narcotic. Osteoarthritis or bursitis of the elbow leads to aching sensations that are constantly disturbing and only intensify when the joint is straightened. Tunnel syndrome with compression of the ulnar nerve is also accompanied by aching pain, which is combined with decreased sensitivity of the skin on the 4th-5th fingers.

Universal tips when playing sports

• A gradual increase in loads is the right approach that you need to pay attention to;
• Mastering the correct technique for performing each exercise. There are no small things in this! An incorrectly performed exercise can lead not only to muscle pain, but also to serious injury;
• It is mandatory to perform a special warm-up before starting training. Exercises should be aimed at the muscle groups that you will use in the workout. This will warm up the muscles, improve blood supply and prepare the ligamentous apparatus for stress;
• Contraindications for training are fatigue, poor health, and respiratory diseases. This is a signal: the body needs rest;
• Drink enough water. Thick blood creates an increased load on the heart, since it is not easy to pump through the vessels;
• Getting enough sleep will ensure your body recovers well after training. According to instructors, muscle pain can be caused by the fact that a person does not get enough sleep and the muscles do not receive complete relaxation;

When you start training, please take it seriously. If the loads are calculated correctly, then you will be able to achieve the results you dreamed of.

By neglecting the rules and advice of the instructor , instead of the desired results - a slim figure and sculpted muscles, you can harm your health. Systematically attending workouts without breaks will help your body get used to the stress. It will give you muscle joy and minimize pain. Use our tips and recommendations and be healthy, cheerful and joyful!

How common is pain when extending the elbow?

Pain syndrome that occurs against the background of extension (extension) in the elbow joint is a symptom that can appear in both women and men. In the population, its frequency of occurrence does not exceed 10%. However, there are categories of people who are most susceptible to pain in the elbow joint during extension.

The risk group includes:

• athletes (tennis players, golfers and others). Due to chronic overload of the joint, its internal structures are damaged;
• people performing the same type of hand movements (primarily programmers).

However, regardless of whether you are at risk or not, it is important to promptly establish a causal diagnosis and begin treatment to prevent the progression of the pathological condition. Doctors at the Shifa clinic will quickly carry out differential diagnostics and select targeted treatment.

How to reduce pain?

Perhaps our article is late, and your muscles are already burning, and your arms cannot be straightened. If you are sure that it is due to overuse and there is no injury, you can try the following ways to reduce pain.

Water treatments

A contrast shower, warm bath, hydromassage or swimming pool effectively relieves swelling of the muscles and improves their mobility. However, you should not overheat, because hot water or a sauna will increase inflammation, the synthesis of leukocytes and, as a result, swelling will increase. You can use an infrared sauna, which does not heat much and has an anti-inflammatory effect.

Proper nutrition

A sufficient amount of protein (meat, dairy products, fish) and an abundance of antioxidants (vegetables, fruits) will speed up recovery. You should eat 0.8 - 1.5 g of protein per 1 kg of your weight every day. Vegetables contain the trace element potassium, which reduces swelling by removing excess water from the intercellular space.

Relaxing massage

You can use both manual and hardware relaxing or lymphatic drainage massage. Do not do corrective or anti-cellulite massage if your muscles hurt! During these procedures, the subcutaneous fat tissue is slightly undermined from the muscles, this will only increase the pain.

Pain relief with medications

You can use sports ointments with anti-inflammatory and cooling effects. Do not warm up under any circumstances - the same principle as with water procedures. If the ointment does not help, this is a sign of serious damage. See your doctor for a diagnosis and appropriate treatment with prescription pills or injections.

What diseases can be associated with pain when extending the elbow?

The symptom that occurs with elbow extension appears due to dysfunction of the extensor muscles, which are attached inside the joint capsule. The reasons for this situation may be:

• inflammation of the epicondyles (lateral or medial epicondylitis);
• osteoarthritis;
• isolated inflammatory process;
• compression n. ulnaris (ulnar nerve) bony structures;
• nerve inflammation;
• traumatic damage to the joint;
• inflammation of the fascial bags (diffuse fasciitis);
• oncological pathology.

Based on the diagnostic information received, doctors at the Shifa clinic identify the root cause and select therapy that reliably relieves pain. Improving the quality of life is achieved through a combination of non-drug methods with medications.

Potential causes of this condition

There are many potential reasons for the development of this condition in experienced and novice athletes who are fond of weightlifting. Let's look at the most likely and common reasons why the arms do not bend or straighten after training:

1. accumulation of lactic acid in myocytes - this interferes with the conduction of a nerve sensory or motor impulse, causes local inflammation and provokes pain;
2. the occurrence of myofascial pain syndrome with the formation of a focus of ectopic nervous excitation in the thickness of muscle tissue;
3. depletion of muscle tissue due to insufficient blood supply (mainly characteristic of those athletes who allow severe overloads during training);
4. minor sprains of tendon, ligament and muscle tissue (can occur without edema and swelling, the appearance of hematomas);
5. insufficiency in the body of B vitamins and some mineral substances responsible for conducting nerve impulses (for example, with a deficiency of magnesium and potassium, the contractility of muscle fiber decreases, and with a deficiency of vitamin PP, the volume of blood microcirculation sharply decreases);
6. protein deficiency in the diet or discrepancy between its consumption and expenditure on the construction of growing muscles of the upper extremities;
7. insufficiency of oxygen in the rooms where the training is carried out (during the work of muscles, active breakdown occurs at the cellular level and the oxidative reaction requires an increased oxygen content in the surrounding air; if it is not enough, then the muscles are “clogged” with toxic breakdown products).

There are also various possible inflammatory diseases in the area of ​​muscles, tendons, and ligaments. If their typical symptoms appear, it is advisable to consult an orthopedist (you can visit our manual therapy clinic) and undergo restorative treatment. We’ll talk about the typical clinical signs of these pathologies below.

In the meantime, let’s return to the potential reasons why your arms may hurt and not straighten after training in the gym the day before.

The most important part of the material presented is the clinical recommendations of sports doctors. It is important to not just recognize and understand the potential causes. It is much more important to try to ensure that their destructive impact is reduced to zero.

In order to eliminate situations where, after training, your arms do not straighten or bend, you must:

• conduct classes in well-ventilated rooms with a comfortable air temperature and a minimum level of humidity - these parameters are extremely important for the biochemical and energy processes occurring in myocytes;
• Be sure to regulate your diet and, if possible, use specialized sports supplements that contain all the necessary microelements, vitamins, amino acids, etc. – without this it is very difficult to ensure the presence in the diet of everything necessary for the full growth and development of muscle mass;
• carry out a mandatory warm-up in order to warm up all the soft tissues of the upper extremities;
• use mandatory fixing bandages and orthoses that prevent the risk of injury to the shoulder, elbow and wrist joints;
• draw up a training schedule correctly, taking into account the time needed for myocyte recovery;
• regularly visit a massage therapist and osteopath to regulate the microcirculation of blood and lymphatic fluid in growing muscles - these techniques allow you to activate the process of growth and development of the capillary blood network.

You can also get a full, free consultation with an experienced doctor at our manual therapy clinic. Sign up for a free initial consultation with a chiropractor or osteopath. During your appointment, you will be given comprehensive individual recommendations on planning and conducting the training process.

Why you can't ignore pain when extending your elbow

Ignoring a symptom can lead to a deterioration in the patient’s well-being. All of the above diseases can cause functional disability of the joint. In the absence of timely therapy, a gradual narrowing of the synovial space is observed with the development of ankylosis - the inability to fully flex or extend the elbow.

Long-term damage to the nerve endings located in the elbow joint leads to a decrease in tactile and temperature sensitivity. In addition, a decrease in microcirculation over time can lead to trophic changes.

Diagnostics

Physical examination includes external examination, palpation, determination of range of motion, neurological tests, as well as special functional tests that assess the function of the elbow joint and the presence of ligamentous instability.

Instrumental diagnostic methods

Radiography. Standard radiographs of the elbow joint are taken - straight, anteroposterior and lateral. X-rays can detect changes in bone tissue (stress fractures) and detect signs of instability.

Bone scanning can detect lesions with excessive metabolic activity (tumor infections), but the specificity of the scan is not high.

Computed tomography (CT) allows one to clearly visualize changes in bone tissue. Magnetic resonance imaging (MRI) allows you to qualitatively visualize changes in soft tissues and, thus, diagnose the condition of articular cartilage (presence of defects) and ligaments (presence of tears).

Electromyography and nerve conduction studies (ENMG) are necessary to diagnose nerve damage (nerve compression).

Which doctor should you consult for pain when extending your elbow?

Pain in the elbow disrupts the patient’s general well-being and is an “alarm bell” that requires immediate consultation with a doctor. If you have discomfort in your elbow during extension, you may need help from the following specialists:

• neurologist - a specialist assesses the patient’s neurological status;
• rheumatologist - a doctor who deals with autoimmune joint diseases;
• traumatologist - a doctor who specializes in the treatment of traumatic joint injuries.

All of these doctors work at the Shifa clinic. Diagnosis of the causes of pain is carried out using innovative techniques that increase the information content of the examination. After verifying the underlying pathology that led to the appearance of pain in the joint, medical specialists select an individual therapeutic program aimed at eliminating pain, increasing the range of free movements and improving the quality of life.

Preventive measures

Avoiding the development of severe infectious and inflammatory diseases that affect joints and lead to the inability to fully flex and straighten a limb is possible only by leading a healthy lifestyle. Timely treatment of concomitant diseases, inflammatory and infectious, also plays an important role.

People who play sports must properly distribute the load to prevent overworking of muscles and tendons. To avoid damaging the joint, it is recommended to wear a special fixing bandage on the elbow during physical activity.

Bibliography:

• https://otravmah.com/svyazochnyiy-apparat/bolit-lokot
• https://sustavlive.ru/boli/lokot/bol-v-loktevom-sustave-pri-sgibanii-i-razgibanii-chem-lechit.html
• https://sustavzdorov.ru/boli/bol-v-loktevom-sustave-pri-sgibanii-i-razgibanii-242.html
• https://ortocure.ru/kosti-i-sustavy/boli-i-hrusty/v-lokte-pri-sgibanii-i-razgibanii.html

What to do to get rid of pain?

If you have already visited a doctor, various techniques may be recommended to relieve pain. Some experts recommend starting with the safest options, others - with the most intense, albeit not the most harmless. According to statistics, the following treatment measures have the greatest effect:

• Temporary refusal of loads. The most important thing for pain after pull-ups is to create peace and allow the tissues to regenerate. This alone often relieves pain and makes it possible to return to full-time activities later.
• Elbow immobilization. Severe pain, swelling, and spasm require complete “switching off” of the elbow. Most often, a scarf bandage is suitable. It relaxes the muscles of the shoulder and forearm as much as possible, and reduces tension in the elbow area.
• Use of special bandages. A good elbow bandage reduces muscle pain and spasticity, massages and relieves stress on the elbow. For epicondylitis, additional straps are effective for working the muscles of the forearm.
• Warm or cold locally. After overload, local warming of the elbow can help; in case of inflammation, it is better to carefully cool the painful area. Medical cold accumulators and gel pads are suitable.
• Massage and exercises. Proper loading, stretching and massage of tissues strengthens them and improves metabolism. It is better if the exercises are shown by a competent rehabilitation therapist.
• Short-term use of anti-inflammatory drugs. Pain relief medications are only a temporary solution. They act only on the symptom and often have a negative effect on the regeneration processes. Therapeutic steroid blockades also work.

High-quality and effective products for elbow treatment are always available at ORTO SMART - Medtechnika, orthosalon. Experienced consultants are ready to answer any questions. In our salons you can find the most suitable solution for quick relief from pain.