Nagging Elbow Pain

Elbow pain is a common ailment that can significantly impact daily activities, from lifting objects to simple movements like typing. Understanding the causes and implementing effective strategies can alleviate discomfort and prevent future occurrences.

Understanding Elbow Pain

Elbow pain often arises from overuse, injury, or inflammation of the tendons and muscles surrounding the joint. Common conditions include:

• Tennis Elbow (Lateral Epicondylitis): Pain on the outer part of the elbow due to repetitive wrist and arm motions.
• Golfer’s Elbow (Medial Epicondylitis): Discomfort on the inner side of the elbow, often from repetitive gripping activities.
• Bursitis: Inflammation of the bursa, a fluid-filled sac that reduces friction between tissues.
• Arthritis: Degeneration of the elbow joint, leading to pain and stiffness.

Over Grip Dislocates are our go to movement to help develop healthy elbows. Perform these at home, at work, on vacation… wherever you can! Start out wide with these. You shouldn’t be feeling any joint pain, discomfort, or hearing any clicking or grinding.

Make sure you keep a full grip with all fingers during the whole motion. This will give an aided stretch to your muscles that act on your elbow and wrist joints. You may find at the start it’s hard to hold a full grip when bringing the stick behind the body, and that’s ok. Give your best effort.

Keep your arms straight during the whole motion. When you bend your arms, your scapula won’t be working properly. It’s the body’s way of compensating for lack of mobility, stability or strength. If this happens it’s usually because you’re trying to work with a width that is too narrow for you. Keep your ribcage down and squeeze your glutes – think hollow body. This will ensure that the elbow joint is getting a sufficient amount of stretch, and prevent any excess lumbar spine extension. It will also help your body learn the pattern to hold a hollow body while moving limbs. Elevate the shoulders when going overhead to give added scapula elevation and trap activation.

Over the course of weeks to months (not training sessions), slowly bring your grip width in until you reach around 1.5 times your shoulder width. This alone can be quite humbling and takes some time. Always perform these slowly. A rep forward and back should take you 6 seconds. You won’t get the benefits if you speed through the exercise.

Strategies for Addressing Elbow Pain

1. Rest and Activity Modification Allowing the elbow to rest is crucial, especially if the pain results from overuse. Avoid activities that exacerbate the discomfort. Incorporate breaks during repetitive tasks to prevent strain. For instance, if typing causes pain, ensure proper ergonomics and take regular pauses to stretch and relax the muscles.
2. Cold and Heat Therapy
   • Cold Therapy: Applying ice packs can reduce inflammation and numb the sore area, especially effective immediately after an injury.
   • Heat Therapy: Using warm packs or heating pads helps relax and loosen tissues and stimulates blood flow to the area. However, avoid heat if the elbow is swollen.
3. Stretching and Strengthening Exercises Engaging in specific exercises can enhance flexibility and strength, aiding recovery and preventing future injuries. It’s essential to start gently and increase intensity gradually. Consulting a physiotherapist can provide personalized exercise plans.
4. Proper Technique and Ergonomics Ensuring correct posture and technique during activities can prevent undue stress on the elbow. For athletes, this might mean adjusting grip or swing techniques. Office workers should ensure ergonomic setups to reduce strain.

1. Use of Supportive Devices Braces or straps can provide support and reduce strain on the elbow tendons. These devices can be particularly beneficial during activities that typically cause discomfort. However, they should be used under the guidance of a healthcare professional to ensure proper fit and usage.
2. Medications Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation. For persistent pain, a healthcare provider might recommend corticosteroid injections. It’s essential to use medications as directed and consult with a healthcare professional regarding their use.
3. Physical Therapy A physical therapist can offer treatments and exercises tailored to individual needs, focusing on pain relief, strengthening, and restoring function. Therapies might include manual techniques, ultrasound therapy, or specific exercise regimens.
4. Alternative TherapiesSome individuals find relief through alternative treatments such as acupuncture or platelet-rich plasma (PRP) therapy. PRP involves injecting a concentration of a patient’s own platelets to accelerate healing. While some studies suggest benefits, it’s essential to discuss these options with a healthcare provider to determine their suitability.

Preventing Elbow Pain

• Warm-Up and Stretching: Before engaging in physical activities, perform warm-up exercises and stretches to prepare the muscles and tendons.
• Strength Training: Regular exercises that strengthen the forearm muscles can help prevent overuse injuries.
• Ergonomic Adjustments: Ensure workspaces and sports equipment are adjusted to promote proper posture and technique.
• Regular Breaks: Taking frequent breaks during repetitive tasks can reduce the risk of developing elbow pain.

When to Seek Medical Attention

While many cases of elbow pain improve with self-care, it’s crucial to consult a healthcare professional if:

• Pain persists despite rest and home remedies.
• There’s significant swelling, redness, or warmth around the elbow.
• You experience a fever along with elbow pain.
• There’s an inability to move the elbow or hand.

Early intervention can prevent further complications and promote effective healing.

In conclusion, addressing nagging elbow pain involves a multifaceted approach, including rest, therapeutic exercises, proper ergonomics, and, when necessary, medical interventions. By understanding the underlying causes and implementing these strategies, individuals can alleviate discomfort and maintain an active, pain-free lifestyle.