Introduction
Elbow tendonitis is one of the most common overuse injuries in MMA. Striking, grappling, squeezing, pulling, and constant gripping can put a lot of stress on the tendons around your elbow. If the area gets tight or inflamed, simple movements like punching, pummeling, or holding a collar tie can become painful.
The good news is that most cases can be managed with simple habits at home. With the right approach, you can reduce irritation, build stronger forearms, and keep training with fewer setbacks.
What Exactly Is Elbow Tendonitis?
Elbow tendonitis is inflammation or irritation of the tendons that attach to the elbow.
There are two common types:
Lateral Tendonitis (“Tennis Elbow”)
Pain on the outside of the elbow.
Common from:
- Striking
- Posting on the mat
- Gripping gi sleeves
- Overusing the forearm muscles
Medial Tendonitis (“Golfer’s Elbow”)
Pain on the inside of the elbow.
Common from:
- Grappling grips
- Underhooks
- Takedown pulling motions
- Tight squeezing
Both types can show up gradually and worsen if ignored.
Common Causes in MMA Training
You don’t need to be a pro to experience elbow tendonitis. It often comes from:
- Repetitive punching
- Holding tight grips
- Heavy pad sessions
- Overtraining forearms
- Posting your arm to stop takedowns
- Poor warm-up habits
- Weak wrist or forearm stability
Training hard without enough recovery makes the tendons irritated and sore.
Early Symptoms to Watch For
Catch it early and it’s much easier to manage.
Common signs:
- Dull ache around the elbow
- Sharp pain when gripping
- Tenderness when touched
- Difficulty extending the arm fully
- Stiffness in the morning
- Pain that increases during training
If it feels worse when gripping or rotating the wrist, it’s often tendonitis.
How to Prevent Elbow Tendonitis
Most prevention comes from simple habits you can add to your training.
1. Warm Up Your Forearms
Before gripping or striking, warm up with:
- Light wrist circles
- Finger flexing and opening
- Forearm stretching
- Slow, relaxed punches
Cold tendons get irritated faster.
2. Strengthen Your Wrist and Grip
Stronger forearms protect the elbow.
Easy exercises:
- Wrist curls (regular & reverse)
- Rice bucket drills
- Towel hangs
- Light gripper squeezes
- Slow push-ups on fists
A few minutes per session helps build stability.
3. Improve Your Punching Mechanics
Overextended punches stress the elbow.
Focus on:
- Turning your hips
- Snapping punches instead of pushing
- Relaxing between strikes
- Keeping shoulders engaged
Technique fixes reduce joint stress.
4. Use Proper Grappling Grips
Avoid gripping continuously with maximum force.
Tips:
- Use hook grips more than squeeze grips
- Avoid posting on a straight arm
- Switch grips often to avoid overuse
Small habits protect your tendons long-term.
5. Manage Training Volume
Add rest days when needed. Elbow tendonitis often shows up right after heavy striking or intense gi sessions.
Simple Home Treatment for Tendonitis
These steps help reduce pain and irritation.
1. Rest From Painful Movements
You don’t need to stop training completely — just avoid motions that aggravate the elbow.
2. Ice the Area
10–15 minutes, 1–2 times per day, helps reduce inflammation.
3. Forearm Massage
Massaging or using a massage ball loosens tight muscles that pull on the tendon.
Focus on:
- Forearm flexors
- Forearm extensors
Gentle pressure works best.
4. Stretch the Forearms
Simple stretches help relieve tightness.
Try:
- Wrist flexor stretch (palm up, pull fingers back)
- Wrist extensor stretch (palm down, pull fingers back)
Hold each for 20–30 seconds.
5. Eccentric Strengthening
The most effective long-term treatment.
Exercises include:
- Slow lowering wrist curls
- Slow lowering reverse wrist curls
- Elastic band extensions
Do these lightly and consistently.
6. Use a Tendon Strap (Optional)
A small elbow strap reduces stress on the tendon during training.
Helpful for sparring or grappling days.
When You Can Train — and When You Shouldn’t
You can usually train if:
- The pain is mild
- You can move without sharp discomfort
- You modify gripping and striking
- You avoid heavy explosive motions
Avoid training when:
- Pain worsens mid-session
- You feel sharp stinging
- Grip strength drops suddenly
- Swelling increases
- You can’t straighten your arm
Pushing through sharp pain extends recovery time significantly.
How Long Recovery Takes
Most mild cases improve in:
- 1–3 weeks with rest and stretching
More stubborn cases take:
- 4–8 weeks of consistent strengthening
Severe tendonitis can last longer, especially if untreated.
How to Avoid Tendonitis Returning
Simple habits keep your elbows healthy long-term:
- Warm up properly
- Strengthen forearms weekly
- Improve punching technique
- Don’t grip too hard for too long
- Rest when tendons feel irritated
- Ice after high-volume training
Consistency makes the biggest difference.
Final Thoughts
Elbow tendonitis is common in MMA, but with the right habits you can prevent and treat it without major downtime. Focus on warm-ups, proper technique, light strengthening, and early management. With consistent care, you can keep your elbows healthy and stay on the mats with less pain and fewer setbacks.