Elbow Sprain Exercises

If you suffer elbow pain after a fender bender, playing basketball or falling on ice, you may have a sprained elbow. Elbow sprains commonly occur after a twisting, falling or blow to the arm, resulting in the stretching or tearing of the ligaments, or connective tissue, that stabilize the elbow. After an assessment by your physician, begin exercises that help increase range of motion and aid in alleviating discomfort.

Wrist Rotation

Avoid using your injured arm immediately after an elbow sprain. Instead, the website CommonSportsInjuries.com recommends wrapping your elbow in a pack of finely crushed ice every 15 minutes during the first 24 hours after injury. Also, wrapping your elbow in an elastic compression bandage can help limit swelling and pain. When your doctor gives the OK, you can start performing simple stretching exercises. To execute the wrist rotation, simply lay your arm on a table and rotate your wrist from side to side.

Wrist Circle

Wrist exercises can help improve elbow injuries by increasing flexibility and preventing further trauma while limiting additional pain. In addition to wrist rotations, you can perform wrist circles by resting your arm on a table with your hand hanging over the edge. With your palm up, draw several imaginary circles with your fingers, rotating your wrist 360 degrees. Repeat in the opposite direction.

Hammer Rotation

Once flexibility has been restored, you can begin strengthening exercises in order to return to functional activities. Strengthening exercises help increase blood and oxygen circulation to the affected area, lubricating the connective tissue around your injured elbow. Start by using a lightweight tool such as a hammer or plumber's wrench. Grasp the hammer and sit in a chair. With a slightly bent elbow, support your forearm on your thigh with your wrist hanging over your knee. Hold the hammer straight up, then slowly turn it toward the right. Turn it up again, then turn the hammer to the left. If you need to decrease resistance, hold the hammer farther up on the handle toward its head.

More Strengthening Exercises

Additional strengthening exercises include finger extension and ball squeeze exercises. The finger extension involves placing a rubber band or two around your fingertips and spreading your fingers 25 to 30 times. For the ball squeeze, place a tennis ball in your hand and squeeze 25 to 30 times. If pain persists, try using a sponge for less resistance.