Jan 7, 2026 7:00:00 AM | Is Your New Workout Routine Giving You Elbow Pain?

The New Year brings a wave of motivation, fresh gym memberships, and ambitious fitness goals. But a sudden increase in gym activity can sometimes lead to unexpected aches, particularly around the elbow.

If you’ve recently ramped up your weightlifting, started taking a new class, or are just getting back into the swing of things, that elbow twinge is a common signal from your body.

Don't let it derail your resolution! At Renew Wellness, we see this every January. Let’s break down what’s likely happening and how you can address it smartly.

The Most Likely Culprits: “Golfer’s Elbow” & “Tennis Elbow”

Despite their sports-centric names, these conditions are the top offenders for new gym enthusiasts. They are forms of tendonitis, meaning inflammation of the tendons that connect your forearm muscles to your elbow bone.

• “Golfer’s Elbow” (Medial Epicondylitis): Pain on the inner side of your elbow. This is often aggravated by exercises that involve pulling or flexing motions, like:

  • Bicep curls (especially with poor form or too much weight)
  • Rows
  • Chin-ups/Pull-ups
  • Hammer curls

• “Tennis Elbow” (Lateral Epicondylitis): Pain on the outer side of your elbow. This is typically irritated by exercises involving pushing or gripping, such as:

  • Push-ups & Bench press
  • Tricep extensions
  • Overhead presses
  • Even holding heavy weights or bars with a tight grip

Why Now? The jump from minimal activity to repetitive, strenuous movement places sudden stress on tendons that aren’t yet prepared for the load. Poor form, increasing weight too quickly, and not enough recovery time are the perfect recipe for irritation.

Immediate Steps: What to Do (and Not Do)

Stop Ignoring It. Pushing through pain is the fastest way to turn a minor irritation into a chronic, long-term problem.

Do:

1. Practice Modified Rest: Avoid the specific movements that cause sharp pain, but keep moving gently to maintain blood flow.
2. Ice It: Apply an ice pack to the tender area for 15-20 minutes, several times a day, to reduce inflammation.
3. Check Your Form: Are you flaring your elbows excessively during presses? Using momentum to swing weights during curls? Consider a session with a trainer to polish your technique.
4. Scale Back: Reduce the weight, reps, or frequency of the offending exercise. The “go big or go home” mentality often leads to “go home injured.”

Don’t:

• Don’t aggressively stretch the painful tendon.
• Don’t immediately reach for a brace without understanding the cause (it can sometimes mask problems).
• Don’t assume it will just “go away” if you keep doing the same thing.

When to Seek Professional Help at Renew Wellness

You should consider a professional assessment if:

• The pain persists for more than a week or two despite rest.
• It’s sharp, severe, or wakes you up at night.
• You notice weakness in your grip or forearm.
• Your daily activities (like turning a doorknob or holding a coffee cup) become painful.

How Renew Wellness Can Get You Back on Track—Safely

Our approach isn’t just about masking pain; it’s about identifying the root cause and building a sustainable, pain-free fitness routine.

1. Comprehensive Assessment: Our therapists will pinpoint exactly which tendons and muscles are involved, assess your movement patterns, and even evaluate how your wrist, shoulder, and posture might be contributing to the elbow stress.
2. Targeted, Hands-On Therapy: We use techniques like soft tissue mobilization, myofascial release, and instrument-assisted therapy to reduce tendon irritation, break down scar tissue, and promote healing. → Check out our services here!
3. Smart Rehab & Strength: We’ll guide you through specific, gentle eccentric strengthening exercises proven to rehab tendon injuries effectively. We’ll also design a personalized plan to safely rebuild your strength without re-injury.
4. Movement Re-education: We’ll help you correct the form flaws or muscle imbalances that led to the problem in the first place, empowering you with the knowledge to lift confidently in the future.

Your New Year’s Resolution Deserves a Smart Start

Getting in shape is a marathon, not a sprint. Listening to your body and addressing pain early is a sign of fitness intelligence, not weakness.

Let Renew Wellness be your partner in building a strong, resilient body that can handle your ambitions. Don’t let elbow pain bench you for the season.

→ Click here to get started with a free mobility screening from a Renew Physiotherapist near you!