Bursitis is the inflammation of the small, fluid-filled sacs that help cushion the movement of your skeletal system. Elbow bursitis commonly affects your olecranon bursa, located on the bottom of your elbow, and results in pain, swelling and difficulty bending your arm. Causes include trauma to your elbow joint, pressure on the joint over long periods of time and/or infection. Treatment often requires removing the excess fluid, avoiding any movements that cause pressure to the joint and anti-inflammatory medications.
Triceps Stretch
Stand with your feet about shoulder-width apart and your back straight. Lift your affected arm over your head and bend your elbow until your hand is behind your neck. Place your other hand on your injured elbow and pull back using a gentle, steady pressure. If performed properly, you should feel your hand go farther down your back. Hold this stretch for about 15 seconds and repeat four times.
Wrist Flexor Stretch
Stand and extend your injured arm forward with your palm facing the ceiling and your elbow as straight as possible. Use the fingers of your uninjured arm to press down on the hand of your injured arm, bending it backward as if you were trying to touch your outer forearm with the backs of your knuckles. Continue applying pressure until you feel a stretch in the forearm of your injured arm. Hold this stretch for several seconds and repeat 10 times.
Pronation/Supination
Perform this exercise seated or standing. Begin by sticking out the hand of your injured arm as if you were going to shake hands. Rotate your forearm so that your palm is facing the ceiling. Hold this position for three to five seconds, then slowly rotate your arm until your palm is facing the floor. Hold this position for three to five seconds, then return to the starting position. Repeat 10 times.
Elbow Flexion/Extension
This simple exercise is designed to help restore mobility to your injured elbow. Begin by standing with your feet about shoulder-width apart and your arms resting by your sides. Bend your injured arm as far as possible without serious pain. Hold this contraction for several seconds, then slowly straighten your arm as far as possible. Hold this position for several seconds and repeat 10 to 20 times.
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