4. Over Exertion
Another very simple cause of elbow pain is over-exertion. If you attempt to lift too much weight, or if you engage in too many repetitive movements, then this can cause wear and tear, affecting the tendons and ligaments and causing fraying and pain, or affecting the joints and causing pain in that way.
One common way that this can happen is when engaging in bodyweight exercises such as rope climbing. When doing this, you will be putting pressure on the inner elbow in a very similar manner, and often people make the mistake of doing high volume rope climbs before they have toughened up this area. A solution is to build up strength in the area first with movements such as RTO push-ups (rings turned out).
Another example of this happening is weight lifting. Here, the issue occurs as a result of repeatedly curling, pressing, and pulling weights and not giving yourself enough time to recover. It’s worth noting that whereas muscles take 24 hours to recover, tendons take 48 hours – so you shouldn’t focus heavily on the same muscle group two days in a row.
And likewise, you should also avoid going too heavy too fast – as tendons and ligaments adapt more slowly to strength changes than muscles do.