Thread: Hurt elbow on squats...

Originally Posted by njd84

Anyone know how I could of done this on squats and how to prevent this from happening again?

It has been something the has been mildly bothering me for a month or so. Mostly on Incline Press, DB flies, and any curl.

Bro, could very well be a shoulder injury. I know....seems a little funky, but the leg bone is connected to the thigh bone, and the shoulder is connected to the elbow (humerus).

Roll your shoulders back, 24/7. Even whilst sitting or laying around, roll em back. Give your rear delts and infraspinatus a chance to relax, ie not being stretched by being pulled forward. Give it some time to heal. You will be good in a week or two.

Find a massage therapist too. I can't say enough of the quality of life that a massage provides.

Good luck man......

Originally Posted by njd84

I am finally putting up some decent numbers on squats. Hit a PR the other day. But after my left elbow was killing me. Kept me out the of the gym for 5 days. The pain was more located on the inside of my elbow. Anyone know how I could of done this on squats and how to prevent this from happening again?

It has been something the has been mildly bothering me for a month or so. Mostly on Incline Press, DB flies, and any curl.

Very common with heavier lifts or power lifters. It's just stress from the holding the weight. If your hands are to close together it might stress your elbows more. Or vice versa too i think. Depends on how you squat too and how much you need to hold up the weight, high bar vs. low bar, etc. Post a vid if you like.

Originally Posted by njd84

I am finally putting up some decent numbers on squats. Hit a PR the other day. But after my left elbow was killing me. Kept me out the of the gym for 5 days. The pain was more located on the inside of my elbow. Anyone know how I could of done this on squats and how to prevent this from happening again?

It has been something the has been mildly bothering me for a month or so. Mostly on Incline Press, DB flies, and any curl.

Dealt with it for over a year!! Golfer's elbow. It hurt most during Squats due to lack of flexability in my lower arm. look on line for stretching techniques and strengthening. I use a band and I palm a 5lbs plate and do wrist curls and raises. When I do squats now I keep my hands further apart instead of tight and close.

Recently seems to be getting better. Along with ice and lighter weights with higher reps.

This sort of injury happens a lot with the shoulder/elbow. Especially if you're squatting low bar a lack of shoulder flexibility to grab the bar in that position will put a lot of stress on the wrists, elbows, or shoulders. Give yourself chance to heal - take some anti-inflammtories, ice it, and rest.

When it's feeling normal again work on shoulder flexibility, and take a slightly wider grip on the bar when squatting. You can still keep your upper back tight by really squeezing your scapula together, and just work your hands back in as the stretching work does it's thing. Also push your elbows DOWN rather than BACK in the squat, i found this helped a lot with me.

Thanks for all the info.

I am going to try and do a wider grip. I line my middle finger up on the spacers so I may go two fingers wider and see if that helps. Tomorrow is squat day again so i hope it feels ok will try to get a video up would love some other critique as well.

Am going to start looking into shoulder flexibility as well. I am a very inflexible person. Kills my BBJ

Originally Posted by Gazhole

Also push your elbows DOWN rather than BACK in the squat, i found this helped a lot with me.

What do you mean by this. So they should be under the bar and push them so they are pushing the bar into my back or more pushing my elbows into my sides?

Originally Posted by njd84

What do you mean by this. So they should be under the bar and push them so they are pushing the bar into my back or more pushing my elbows into my sides?

I mean don't push your elbows backwards so they're behind the bar - this will just lever your arms forward and push the bar forwards into your neck. Instead push your elbows down into your lats and pull the bar downwards into your traps. It's a minor thing but it helps me, anyway.

Originally Posted by Gazhole

I mean don't push your elbows backwards so they're behind the bar - this will just lever your arms forward and push the bar forwards into your neck. Instead push your elbows down into your lats and pull the bar downwards into your traps. It's a minor thing but it helps me, anyway.

Cool will give it a try tomorrow.

def happens if you do them improper or maybe too many of them. You want to monitor this frequently.

Originally Posted by Gazhole

I mean don't push your elbows backwards so they're behind the bar - this will just lever your arms forward and push the bar forwards into your neck. Instead push your elbows down into your lats and pull the bar downwards into your traps. It's a minor thing but it helps me, anyway.

thank you,i have the same problem,ill have a try.

Originally Posted by njd84

Thanks for all the info.

I am going to try and do a wider grip. I line my middle finger up on the spacers so I may go two fingers wider and see if that helps. Tomorrow is squat day again so i hope it feels ok will try to get a video up would love some other critique as well.

Am going to start looking into shoulder flexibility as well. I am a very inflexible person. Kills my BBJ

Don't forget the ice! I went my first round of physical therapy with exactly this back in 1992. Its been an issue on and off since. Ice & training as mentioned above. The stress we put on our bodies to achieve the big lifts need to be supported to enable us to continue w/ those exertions.