CrossFit enhances fitness using functional exercises — running, gymnastics, rowing, and plyometrics. The exercises vary day to day, but they’re high-intensity, with high repetition and speed. Although CrossFit emphasises controlling power, that intensity isn’t always well controlled, which creates potential for injury. The elbow is one area that takes a lot of load and has real potential for damage. So what causes CrossFit elbow pain?
Elbow anatomy
The elbow is made of joints, muscles, and tendons. The elbow joint is a hinge joint of three bones — the humerus, ulna, and radius. Two large ligaments support it: the medial collateral ligament on the inside and the lateral collateral ligament on the outside. Muscles from the arm and forearm attach to the elbow through strong tendons.
Causes of CrossFit elbow pain
Tennis elbow
Overloading the tendon on the outside of the elbow leads to tennis elbow (lateral epicondylitis). It develops when the muscles that extend the wrist are overused. In CrossFit, exercises that load this tendon include shoulder front raises, kettlebell raises, and sandbag carries. Pain is present in the outer elbow and forearm.
Golfer’s elbow
Like tennis elbow, golfer’s elbow is an overload of the tendon on the inside of the elbow caused by overuse of the muscles that flex the wrist. CrossFit exercises that raise the risk include ball slams, kettlebell clean and jerk, and pull-ups. Pain is felt on the inside of the elbow and forearm.
Biceps tendonitis
The biceps muscle bends the elbow and forms a strong tendon that attaches to the radius. Overloading it causes swelling of the tendon at its attachment — distal biceps tendonitis. Common in weightlifters and bodybuilders, it’s also a risk for CrossFit enthusiasts doing kettlebell lifts, pull-ups, and ball slams.
Elbow joint (cartilage) pain
Damage to the elbow joint itself is an overlooked cause of CrossFit elbow pain. The pain tends to sit in one area and move around; the elbow can feel stiff, and movement isn’t entirely free. There’s sometimes a history of previous injury or a fall onto the elbow. CrossFit exercises that load the joint — press-ups and burpees — can worsen it.
Frequently asked questions about CrossFit elbow pain
Is CrossFit elbow pain, tennis elbow, or golfer’s elbow?
Either — the two differ by location. Tennis elbow causes pain on the outer elbow (from wrist-extension load, e.g. front raises and carries), while golfer’s elbow causes pain on the inner elbow (from wrist-flexion load, e.g. pull-ups and ball slams). And not all elbow pain is tendonitis — it can be the biceps tendon or the joint itself.
Which CrossFit exercises cause elbow pain?
Common culprits include pull-ups, kettlebell work, ball slams, sandbag carries, front raises, press-ups, and burpees. The link repeatedly loaded through the wrist and elbow, so modifying or spacing out these movements often helps.
Can I keep training with CrossFit elbow pain?
Often yes, with modification — reducing the load and volume of provocative movements while keeping pain low and building tendon strength gradually. Sharp or worsening pain means it’s time to get assessed rather than push through.
How is CrossFit elbow pain treated?
Most cases settle with load modification, targeted strengthening, and time, sometimes with anti-inflammatories or a guided injection for stubborn tendon pain. The key is an accurate diagnosis first, because tendon, biceps, and joint causes are managed differently.
Final word from Sport Doctor London about CrossFit elbow pain
CrossFit places high loads on the elbow joints and tendons. It’s important to remember that not all elbow pain is tendonitis — it may be due to joint swelling. If you have elbow pain, see an expert in sports injuries who can make a quick diagnosis and manage it with an understanding of CrossFit’s demands.
To book an elbow assessment with Dr Masci in London, including an ultrasound in the clinic, contact the team here or call +44 (0) 203 488 0350.
Leave A Comment