My Tennis Elbow Keeps Coming Back When I Start Working Out Again

Your tennis elbow starts hurting again when you begin working out because gripping, lifting, and repeated exercise can stress a tendon that still has trouble handling the same activity.

You may have reached the point where your elbow feels good enough to start working out again, only to notice that the same pain comes back during your first few sessions. It might start as a sore spot on the outside of your elbow when you grip a dumbbell or bar, then become more noticeable as you keep training.

This can be especially frustrating when the pain seemed to improve during your break from exercise. Rest may make the area feel better because you are no longer repeating the movement that bothers it, but gripping, lifting, and pulling can quickly expose that your elbow still struggles with the same stress that caused the pain before.

The First Few Workouts Bring The Same Pain Back

You may feel fine before training, then notice the familiar ache return once you start gripping and lifting again.

The first few reps may not feel too bad, but the outside of your elbow can start getting sore as your workout continues. After time away from exercise, going straight back to the same weight, volume, or gripping intensity can bring the pain back before your elbow has adjusted to working again.

Gripping Weights Starts Making Your Elbow Hurt Again

You may notice the pain most when you have to hold onto the weight tightly or repeat the same grip over and over.

Rows, curls, pull-ups, carries, and other exercises can make the outside of your elbow start aching because your grip keeps asking the same area to work repeatedly. You might notice yourself loosening your grip, changing how you hold the weight, or hesitating because the movement starts to feel painful again.

Why Your Tennis Elbow Keeps Returning During Workouts

Your elbow has a hard time healing when blood flow and circulation are limited.

Tendons, ligaments, and other soft tissues naturally receive less blood supply than many other parts of the body. Because of this, they often take longer to heal after repeated stress or injury, leaving you more vulnerable to lingering pain and repeated irritation.

When circulation through the area remains limited, injured tissues have a harder time receiving the vital oxygen and nutrients they need to repair and heal. This can leave your elbow feeling stiff, tight, weak, or painful during everyday movement and activity.

What Can Help Your Elbow Feel Better

Your elbow starts feeling better when blood flow and circulation improve.

Chinese herbs have been used for centuries to promote healthy blood flow and circulation. Their medicinal properties help break up stagnant blood and fluids that remain trapped around injured tissues, interfering with circulation. As circulation improves, blood flows more freely through the area, allowing those tissues to receive the oxygen and nutrients they need to heal properly.

Topical herbal remedies made with these Chinese herbs can help relieve pain while improving blood flow and circulation to injured tissues. The right product depends on your symptoms and whether you're in the acute or chronic stage of recovery.

If you have pain, swelling, inflammation, or bruising, Acute Sinew Liniment helps relieve these symptoms by increasing circulation and dispersing stagnant blood and fluids around the injured area to speed recovery. During the acute stage of healing, getting circulation moving early allows injured tissues to receive the fresh blood, oxygen, and nutrients they need to repair and heal.

If your injured area is especially swollen, red, or warm to the touch after a recent injury or flare-up, Sinew Herbal Ice is also used to reduce swelling and inflammation while restoring normal circulation so you can quickly regain range of motion. While traditional ice is commonly used to reduce swelling, Sinew Herbal Ice acts as an ice alternative to reduce swelling and inflammation while also dispersing accumulated blood and fluids to speed the healing process.

If you no longer have swelling or inflammation, but still have pain, stiffness, weakness, or sensitivity in cold and damp weather, Chronic Sinew Liniment helps relieve these symptoms by strongly stimulating circulation and increasing blood supply to injured tendons and ligaments to promote their healing. This is especially important because tendons and ligaments naturally receive less blood supply, which is why chronic injuries can take longer to heal.

If you have residual pain and stiffness, or the area becomes more painful in cold weather, Sinew Injury Poultice is also used to significantly stimulate circulation to injured tendons and ligaments to further promote their healing. By strongly increasing circulation, it counteracts the reduced blood flow caused by cold weather that commonly aggravates chronic tendon and ligament injuries.

If you exercise, play sports, or do other strenuous activities, Sinew Sports Massage Oil warms and stimulates muscles for exertion and relieves muscle tightness and soreness after activity. Warming and preparing your muscles before activity can improve flexibility, enhance performance, and reduce the risk of injury.

Frequently Asked Questions

You may also find these commonly asked questions helpful.

Why does my tennis elbow keep coming back when I work out again?

The pain can return when gripping and lifting repeatedly stress the tendon before it has fully recovered. A break from exercise may reduce the pain, but returning to the same workout can bring the symptoms back.

Should I stop working out if my tennis elbow comes back?

You may need to reduce or avoid movements that repeatedly trigger the pain rather than pushing through the same workout. Persistent or worsening pain should be evaluated by a qualified healthcare professional.

Why does my elbow feel fine until I start lifting weights?

Your elbow may feel comfortable at rest because you are not repeatedly gripping or using the painful area. Once you start lifting, the repeated movement can bring the familiar ache back.

Can gripping weights make tennis elbow worse?

Yes. Tight or repeated gripping can aggravate pain on the outside of your elbow, especially during exercises where you have to hold the weight firmly throughout the movement.

Why does tennis elbow improve and then return?

The pain may ease when you take a break from the movements that trigger it, then return when you resume the same activity before the area is ready to handle it again.

The information provided here is intended to help you better understand your symptoms and recovery, but it is not a substitute for professional medical advice, diagnosis, or treatment.

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