Why Your Elbows Hurt During Chin-Ups: Say No To Golfer’s Elbow

What is pain?

Let’s first define what pain is.

Pain is a sign from your body that something is wrong. For an obvious example, if you touch a hot pan, your body will immediately send a signal to your brain so you can experience pain. As a response, you’ll move away from the pan to prevent you from further damaging your body.

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So perceiving pain this way, we can say that pain is actually not an enemy, but an ally to help us identify any issues that can be happening to our body.

Tennis elbow vs Golfer’s elbow

Photo from Scientific Animations

Golfer’s elbow is more common than tennis elbow. Nonetheless, both conditions can still happen when training incorrectly or too aggressively.

Here’s a brief difference between the two and how you can generally treat them.

Golfer’s elbow

Induced through repetitive strain injury, golfers elbow refer to as medial epicondylitis.

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Golfer’s elbow occurs on the outside of your forearm (medial), while tennis elbow affects the inside. Both injuries cause pain and tenderness around the bony bump at the side of your elbows, but golfer’s causes additional pain in front of this bump as well. Golfer’s elbows can also cause a lower grade fever for up to three days after you injure it – so if you wake with an ache that doesn’t go away within 30 minutes or so, don’t ignore it!

Treatment:

Dialing back the exercise that exacerbates the issue is the first step. While full rest seems like a logical move, this can actually be counterproductive with the rehabilitation process.

Instead, we recommend moving to address the issue rather than letting the pain subside on its own.

There are many ways to treat these types of conditions by using different stretches and exercises such as wrist flexors stretches, tendon glide stretches, and strengthening muscles in the surrounding area to minimize compensation that can trigger the condition.

Tennis elbow

Tennis elbow AKA lateral epicondylitis refers to a condition that causes pain on the outside of your elbow (lateral). This is caused by overuse and muscle imbalances around the tendon causing tightness, which eventually leads to inflammation.

Treatment:

Similar to treating a golfer’s elbow, the condition doesn’t get resolved through full rest alone. Treatment requires proper movements and stretches that can fix the issue rather than just make the pain subside.

When to seek medical attention

Visiting your local physical therapist provides a more accurate diagnosis and treatment plan to reduce pain in your specific situation. When pain occurs (especially for extreme pain during very subtle wrist movement), it’s best to seek professional help.

Our bodies and situations are different so your case of golfer’s elbow might not be the same as the next guy. Injuries and pain are best treated with personalization and individuality.

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But if the pain seems manageable, you can proceed to adjust your experiment and do the necessary steps to improve your situation. However, keep in mind the term “MANAGEABLE”. Even if you can handle extreme pain, stop. Don’t push through pain in which we’ll talk about more later.

Pull-ups vs Chin-ups

Pull-ups and chin-ups are the best pulling exercises to build a strong posterior chain in the upper body.

Chin-ups are usually performed with a supinated grip (palm facing you), while pull-ups use a pronated grip (palm facing away from you).

Pulling exercises can also be performed in neutral or mixed grips to hit different muscles from the elbow flexors and extensors. However, some people find that they feel discomfort during chin-up due to stress on their wrists or elbows

Why elbows hurt when doing chin-ups – Golfer’s Elbow/Golfer’s Shoulder

One common reason for your elbow pain is the golfer’s elbow (medial epicondylitis) which is inflammation of the bicep tendons at the medial side of the humeral epicondyle caused by repetitive actions such as gripping the golf club too tightly over time causing microtears inside tendon fibers.

In chin-ups, this occurs due to the motion of supinated grip. In order to pull the body up with the chin-up grip, your lats work with your flexor muscles. These flexor muscles are connected to the inner part of your elbow. This puts them at risk of inflammation when performing chin-ups.

There are three main reasons that cause golfer’s elbow from chin-ups:

• Too much loading – It’s either the exercise is too heavy, too much training frequency, or too much training volume.

• Incorrect form – Your lats should be the primary mover of the exercise. Due to bad form, your body could compensate by relying more on your flexor muscles to perform the exercise.
• Lack of upper body mobility – Chin-up requires a good amount of shoulder flexion, external rotation, and supination. Lack one of those three, then you’ll put your elbows at a higher risk. Especially for the supination since it places an amount of torque on the elbows.
• Incorrect activation – You can easily shift your focus too much on your grip especially during the last reps. If this happens, you tend to lose activation on your lats and put more emphasis on your flexor muscles aggravating your elbows.

Weakness in other muscle groups – There’s a strong association between weak traps and shoulder muscles and elbow pain.

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