Lateral Elbow Pain in CrossFit Athletes: Causes, Prevention, and Treatment

Elbow pain is a common issue among CrossFit athletes due to the high-intensity, repetitive nature of Olympic lifts, gymnastics movements, and functional training. In our experience one of the most common forms of elbow pain is tennis elbow also know as lateral epicondylalgia. Lateral epicondylalgia is a condition that affects the extensor tendons of the forearm, that makes gripping, finger movement, lifting, and swinging movements challenging. In this article, we’ll dive into the causes, prevention strategies, and best treatments for CrossFit-related lateral elbow pain to keep you training at full capacity.

Common Causes of Elbow Pain in CrossFit

1. Overuse and Repetitive Stress: Movements like kipping pull-ups, bar muscle-ups, and high-rep snatches can overload the elbow’s tendons, leading to inflammation and pain.

2. Poor Lifting Mechanics: Incorrect technique in cleans, jerks, and snatches can put excessive strain on the elbow joint and surrounding tendons.

3. Grip Overuse: Exercises such as deadlifts, kettlebell swings, and rope climbs require constant grip engagement, which can lead to tendon irritation.

4. Muscle Imbalances: Weakness in the shoulders, forearms, and scapular stabilizers can lead to compensatory stress on the elbows.

Preventing Elbow Pain in CrossFit Athletes

✅ Warm-Up Properly – Incorporate dynamic stretching, band exercises, and joint mobilization drills before training.

✅ Strengthen the Forearms and Shoulders – Strengthen grip endurance, wrist flexors/extensors, and rotator cuff muscles to reduce strain on the elbow.

✅ Modify Volume and Intensity – Avoid sudden spikes in training load, and prioritize progressive overload to prevent overuse injuries.

✅ Improve Mobility and Flexibility – Stretch the forearms, triceps, and shoulders regularly to maintain healthy movement patterns.

Best Treatments for Elbow Pain in CrossFit Athletes

1. Physical Therapy and Soft Tissue Work

• Manual therapy, dry needling, and soft tissue release can alleviate pain and promote healing.

2. INCREASE CAPACITY WITH ISOMETRIC & EccentriC Loading for Tendon Health

• Isometrics are great to incorporate to begin increasing capacity and decreasing pain. Recommend holding for 5x30 seconds.

  
  

  

  Wrist Extension Isometric

• Slow, controlled eccentric exercises like reverse wrist curls and eccentric forearm pronation/supination help rebuild tendon strength.

  
  

  Eccentric Wrist Extension

  
  

  Modified Supination

  
  

• Continue horizontal pulling (ex: rows), vertical pulling (ex: lat pull down), and carries as tolerated. This assist with global loading to the injured limb.

  
  

  Suitcase Carry

  
  

  Bent Over Rows

  
  

3. Modify Workouts and Reduce Load

• Temporarily reduce high-volume grip work and replace with alternative movements to allow healing without total rest.

4. Bracing or Taping

• Forearm straps or kinesiology tape can offload stress on irritated tendons.

5. Recovery Strategies

• Prioritize sleep, hydration, and proper nutrition to optimize recovery and tissue repair.

When to See a SPORTS Physical Therapist

If your elbow pain persists for more than 2-3 weeks, worsens with activity, or interferes with daily movements, it’s time to see a professional. A sports physical therapist can assess movement patterns, prescribe corrective exercises, and implement hands-on treatments to get you back in the gym pain-free.

Final Thoughts

Lateral elbow pain shouldn’t stop you from hitting PRs and crushing WODs. By focusing on mobility, proper technique, and strength balance, you can reduce your risk of injury and train at your best. If you're dealing with ongoing pain, don’t ignore it—addressing it early can prevent long-term issues.

Have questions or need a customized rehab plan? Drop a comment below or reach out for a consultation!