Could Golfer’s Elbow Be Causing Inner Elbow Pain During Pull Ups?

Inner elbow pain during pull ups that feels tight, sore, or sharp while gripping and pulling is often linked to golfer’s elbow, especially when repeated pulling workouts keep stressing the tendons on the inside of the elbow.

You may notice the inside of your elbow feels fine while resting, but the second you grab the pull up bar the area starts to ache, tighten, or pull. Sometimes the pain is strongest during the first few reps, while other times it builds as your set continues. The movement can start feeling awkward because your arm no longer wants to fully pull or grip comfortably.

Golfer’s elbow often develops gradually from repeated pulling movements, gripping exercises, rows, chin ups, climbing, or heavy lifting. Instead of feeling like one sudden injury, the area usually starts feeling stiff between workouts, sore when carrying things, or tender when you press the inside of the elbow. Pull ups can keep aggravating the irritated tendon before it has enough time to recover fully.

The Pain Starts As Soon As You Hang From The Bar

You may feel the inside of the elbow tighten immediately when your grip takes body weight.

Pull ups place constant tension through the forearm flexor tendons that attach near the inner elbow. When those tendons are already irritated, simply hanging from the bar can create that familiar pulling or aching sensation before the actual pulling motion even starts. You may also notice the elbow feels weak or sensitive during wider grips or slower reps.

The Elbow Feels Worse As Reps And Workouts Add Up

You might notice the pain builds later in the workout or keeps returning after training days.

Repeated pulling sessions can leave the inside of the elbow feeling sore long after the workout ends. The area may tighten again later that day, ache when gripping everyday objects, or feel stiff the next morning when you straighten your arm. If recovery stays limited between workouts, the tendon can remain sensitive during nearly every pull up session.

Managing Tissue Stress, Circulation, and Recovery

Pain that keeps returning during movement, after activity, or once the body cools down often means the injured tendons, ligaments, muscles, or nearby connective tissues are still recovering from repeated strain. When an area stays tight, restricted, or painful with normal movement, the tissues may not be moving or recovering as smoothly as they should.

Repeated stress can also leave circulation slower around the injured area, making it harder for oxygen, nutrients, and excess tissue fluids to move normally through the tissues. Over time, this can leave the area feeling stiff, weak, tight, or easier to aggravate during repeated movement and activity.

Topical Recovery Support

For acute injuries with pain, swelling and inflammation, some people apply Acute Sinew Liniment to help relieve pain, reduce swelling and inflammation, and increase blood flow to injured tissues to support faster recovery and a quicker return to activity. Some also use it alongside Sinew Herbal Ice to help speed up the recovery process and restore normal circulation and range of motion.

For ongoing pain, stiffness, or slow-healing areas after swelling and inflammation have subsided, some people apply Chronic Sinew Liniment to help relieve pain, stimulate circulation, and support recovery in overstretched tendons and ligaments. Some also pair it with Sinew Injury Poultice to further stimulate circulation and support deeper tissue recovery in areas with persistent pain and stiffness.

To warm up muscles, reduce tightness, and improve flexibility before or after activity, some people apply Sinew Sports Massage Oil to help increase circulation, prepare muscles for movement, relieve tightness, and support flexibility after activity.

Safety Notes

This article provides general educational information about the topic described above.

Persistent, severe, or worsening symptoms should be evaluated by a qualified healthcare professional.

Frequently Asked Questions

Can golfer’s elbow really cause pain during pull ups?

Yes. Golfer’s elbow commonly causes pain on the inside of the elbow during gripping and pulling movements like pull ups, chin ups, and rows.

Why do pull ups hurt more at the start of the workout?

The irritated tendon may feel stiff before it warms up, making the first few reps feel tighter and more painful.

Can overtraining make inner elbow pain keep returning?

Yes. Frequent pulling workouts with limited recovery time can keep stressing the same irritated tendon and make symptoms linger.

Should I stop pull ups completely if my inner elbow hurts?

You may need to temporarily reduce painful pulling volume or adjust grip variations while the area settles down and recovers.

Why does the inside of my elbow still ache after the workout ends?

Golfer’s elbow often leaves the tendon sore and stiff after activity, especially when repeated gripping and pulling continue irritating the area.