How to Correct Elbow Pain While Squatting

The squat is a weightlifting exercise designed to build strength and size in the quadriceps or thigh muscles. Occasionally, a person can experience elbow pain or tendinitis while squatting because of the unnatural position of the wrists and elbows when gripping the bar over the shoulders. Powerlifters or those who do heavy squats are particularly vulnerable to elbow pain from squats. This elbow pain can be alleviated with certain treatments and adjustments.

Things You'll Need

  • Ibuprofen (Advil, Motrin) or naproxen (Aleve)
  • Ice pack
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Instructions

  1. Correcting Elbow Pain While Squatting

    • 1

      Take a week off from squatting. During this time, take ibuprofen or naproxen every four to six hours or as needed to reduce inflammation, swelling and pain. Wear an elbow brace to limit movement when you are mobile or sleeping.

    • 2

      Put ice in an ice pack. Place the ice pack against your elbow, so it is directly compressed against the area that aches. Leave the ice in place for 20 to 30 minutes. Repeat every three or four hours as needed. Continue using ice each day until your elbow pain has subsided. When you start performing squats again or do any exercise that strains the elbow, use ice for 15 to 20 minutes after your workout.

    • 3

      When you resume your squatting workouts, continue to wear the elbow brace during your workouts. Before taking the bar off the rack, grip it so that your little finger is under the bar and your thumb is on top of the bar. Fully stretch your arms, so they are almost touching the weight plates on each side. Lift the bar off the rack and commence your first set of squats. During the exercise, avoid pressing up on the bar with your arms. Balance the weight across your trapezius muscles, below your prominent neck vertebrae, and lean slightly forward.

    • 4

      Strengthen your biceps and forearms two or three days per week. Do bicep curls with dumbbells or a barbell while using light weights, according to Dr. Michael Hartle, a chiropractor and chairman of the Sports Medicine Committee of USA Powerlifting. On the same days, perform light wrist curls and reverse wrist curls for your forearms. Do all exercises strictly. Stretch your forearms and bicep muscles regularly.