According to the Mayo Clinic, most elbow pain comes from overuse injuries. Any repetitive hand, wrist or arm movement, whether sports-, hobby- or job-related, can cause injury. After consulting your physician, begin exercises to help improve flexibility and strength while relieving elbow pain.
Wrist Extensor Stretch
Tight wrist extensor muscles can lead to pain on the medial side of the elbow, the side of the elbow close to the body. This is commonly referred to as tennis elbow. Wrist exercises can help alleviate medial elbow pain by stretching the site's muscles. Dr. Jouko Kokkonen, a professor of exercise science at Brigham Young University and author of "Stretching Anatomy," recommends the wrist extensor stretch. Kneel on all fours. Place your hands knuckle-side down, fingers pointing toward your knees. While keeping your elbows straight and the backs of your hands on the floor, lean backward so that your buttocks touch the heels of your feet. The farther your hands are placed in front of your knees, the greater the stretch.
Wrist Flexor Stretch
When wrist flexor muscles become tight, pain can develop on the lateral or outer side of the elbow. This is often called golf elbow. The wrist flexor stretch can help limit discomfort. Kneel on all fours, palms on the floor and hands facing to the sides. While keeping your hands on the floor and maintaining straight elbows, lean backward so that your buttocks touch the heels of your feet.
Hammer Rotation
Once your muscles loosen up, you can start to engage in strengthening exercises to fully return to everyday activities. Strengthening exercises improve circulation and aid in lubricating the elbow's connective tissue. To perform the hammer rotation, sit in a chair and clench a hammer or plumber's wrench with your hand. Support your forearm on your leg while hanging your wrist over your knee. Hold the hammer upright, then slowly turn it toward the left. Turn it upright again, then rotate the hammer to the right.
Rubber Ball Squeeze
To prevent future injury, continue to perform strengthening exercises even after your elbow pain subsides. CommonSportsInjuries.com recommends squeezing a rubber ball. You can perform it at work, waiting in your doctor's office or watching television. For less resistance, try using a sponge.
References
- "Stretching Anatomy"; Jouko Kokkonen, et. al.; 2007
- Mayo Clinic: Elbow Sprain
- Nismat.org: Physical Therapy Corner: Tennis Elbow
- Common Sports Injuries: Elbow Sprain
