About this video

• Video Title: How To Fix Elbow Pain (BULLETPROOF YOUR ELBOWS!)
• Channel: Jeremy Ethier
• Speakers: Jeremy Ethier
• Duration: 00:08:30

Overview

This video by Jeremy Ethier discusses common causes of elbow pain during exercise and provides solutions to alleviate and prevent it. It focuses on forearm strength imbalances, shoulder and scapular stabilization issues, and the importance of listening to your body to avoid aggravating injuries.

Key takeaways

• Forearm Strength Imbalance: Weak extensor muscles in the forearm, often due to insufficient grip and forearm training, are a primary cause of pain on the outside of the elbow. Strengthening these muscles through exercises like wrist extensions is crucial.
• Shoulder and Scapular Instability: Weakness in the muscles that stabilize the shoulder and scapula can force the elbow joint to overcompensate, leading to pain. Exercises like scapular pull-ups and external rotations can improve stability.
• Pain Management and Exercise Modification: Pushing through elbow pain can worsen injuries. It's important to listen to your body and modify exercises by using neutral grips (e.g., hammer curls, neutral grip presses) and maintaining neutral wrist positioning to reduce stress on the forearm.
• Holistic Approach: Elbow pain can be a symptom of imbalances elsewhere in the body, highlighting the need for a comprehensive approach to training that addresses underlying weaknesses.

Strengthening the extensor muscles of the forearms is a key strategy mentioned in the video to fix and prevent elbow pain, particularly pain on the outside of the elbow.

Here's how it helps, according to the transcript:

• Addresses Imbalances: Studies consistently link weak extensor muscles in the forearm to elbow pain. When these muscles are weak, they are more susceptible to fatigue and overuse during gripping activities.
• Reduces Strain on Tendons: The extensor muscles attach to the outside of the elbow via a tendon. When these muscles are weak and overworked from repetitive gripping, it places excessive stress on this tendon, leading to pain.
• Improves Grip Strength: Strengthening the extensors contributes to overall better grip strength. While it might seem counterintuitive, a stronger grip, supported by well-conditioned forearm muscles, can prevent the strain that leads to pain.
• Recommended Exercise: The video suggests starting with standard wrist extensions using lighter weight and aiming for around 10 reps per set. As strength improves, the weight can be gradually increased, provided it doesn't cause more pain.