Your elbow or wrist has started aching, and curls, pull-ups or push-ups now come with a twinge. Almost every upper body lift involves gripping, so a sore elbow or wrist can affect much of your training. A few grip swaps and changes to your exercises can help you keep training while things settle.

Why lifting can affect your elbow and wrist

The muscles that grip and steady your wrist attach at your elbow through tendons. Heavy gripping, like deadlifts, pull-ups and rows, loads these tendons a lot. Curls load the front of the elbow. Push-ups and pressing bend your wrist back under load.

A jump in weight or volume, a new programme or lots of grip-heavy work close together can raise the load faster than your elbow or wrist can adapt. In most cases, the tendon or joint is irritated rather than damaged.

Grip swaps

Changing how you hold the weight can make a big difference:

• Neutral grip, with your palms facing each other, is often more comfortable than palms up or palms down.
• Thicker handles or grip sleeves spread the pressure across your hand.
• Lifting straps take the grip out of heavy pulls, like deadlifts and rows.
• Hold the bar or dumbbell lightly between reps, rather than squeezing hard.

Swaps for common lifts

Some ideas:

• Curls. Use hammer curls with a neutral grip, lighter weights and a slower lowering phase.
• Pull-ups. Try a neutral-grip handle, assisted versions or lat pulldowns.
• Push-ups. Use push-up handles or dumbbells, so your wrists stay straight, or do them on your knuckles if that feels better.
• Bench and overhead pressing. Use dumbbells with a neutral grip, and keep your wrists stacked over your elbows.
• Rows. Use straps or a neutral-grip handle.
• Heavy grip work, like farmer’s carries and dead hangs. Leave these out for now.

What you can keep

Lower body training can usually carry on, with straps or a belt squat if holding weights bothers you. Machines with padded handles and core work that does not load your hands are often comfortable too.

Reading how you respond

Some ache during a lift is usually fine if it stays mild, around 3 out of 10 or lower, and settles by the next morning. If your elbow or wrist is sorer the next day, reduce the load on the lift that bothered it.

Gradual tendon loading

Tendons tend to respond well to steady, gradual loading. Something to try most days:

• Holds. Rest your forearm on a bench. Hold a light dumbbell with your wrist level for 30 to 45 seconds. Use palm down for outside elbow pain, palm up for inside elbow pain.
• Slow lowering. In the same position, slowly lower the weight, then use your other hand to help lift it back up.
• Grip squeezes. Squeeze a soft ball for a few seconds, then let go.
• Wrist turns. Holding a light dumbbell at one end, slowly turn your palm up, then down.

Some discomfort during these is normal, as long as it settles by the next day. Building tendon strength takes weeks to months, so steady practice matters.

Warming up

A few light sets before your working weight help your elbow and wrist feel ready. Gentle wrist circles, grip squeezes and a set of light curls or band pull-aparts can ease you in, especially before pulling and pressing.

Everyday tasks

Gripping and lifting in daily life adds to the load. Lifting with your palm facing up, using both hands for heavier items and keeping your wrist straight when typing can help.

When to get it checked

You should get it checked by a GP or physiotherapist if you felt a sudden pop at the front of your elbow, especially with bruising or a change in the shape of your upper arm muscle. You should also get it checked if your elbow or wrist is very swollen, or if your grip or arm feels suddenly weak.

Building back up

As your elbow or wrist settles, you can gradually bring back heavier weights and your usual grips, one at a time. If your pain has been around for a while, this usually happens over months rather than weeks. Your VIDA pain check-in is a good way to keep track of how things respond.

What to take away

• Gripping, curling and pressing all load a sore elbow or wrist.
• Neutral grips, thicker handles and straps can ease the load.
• Use push-up handles or dumbbells to keep your wrists straight.
• Build tendon strength steadily with holds and slow lowering.
• Get a sudden pop, bruising or weakness checked.

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