Common causes of elbow pain are repetitive movements like swinging a golf club, which may cause inflammation or damage to the tendons, ligaments or muscles. Forearm exercises, especially if painful, should be avoided at the onset of elbow pain. Instead, rest and apply ice; seek medical attention if pain worsens. Forearm exercises are best performed when pain is manageable or prior to elbow injuries as a prevention method.
Injuries & Causes
Two injuries that commonly lead to elbow pain are golfer's elbow and tennis elbow. Inflammation of the tendons and muscles on the inside of the elbow is called golfer's elbow; inflammation of the tendons and muscles on the outside is called tennis elbow. These injuries are caused by repetitive movements of the elbow during activities such as golf, tennis, baseball and swimming.
Stretches
Since elbow pain may inhibit normal elbow and wrist movement, the forearm muscles may become stiff and tight. When stretching the forearm muscles, the elbow should be straight. Using your hand of the unaffected arm or the wall, gently flex or extend the wrist of the affected arm and hold. An active stretch rotates the wrist with the elbow still straight. Stretching should not be painful and should be held or performed for 20 to 30 seconds. Stretches may be performed five to 20 times daily.
Strength Training
When strength training the forearm, place the forearm on your thigh or on a low table for support. Using a light dumbbell, perform wrist extension and flexion. Extension and flexion may be performed as one exercise by extending the wrist up and then flexing down in one smooth movement, or performed separately with no alternating. Another exercise is forearm supination and pronation, which is the rotating of the hand palm down to palm up and vice-versa. Perform 10 to 15 repetitions for two to three sets. Exercises should be pain free and may be performed three to five times a week.
Functional
Functional exercises refer to more specific hand movements that are powered by the forearm muscles. Gripping exercises may be performed by squeezing a tennis ball or stress ball for several minutes or 25 times, one to three times daily. Finger extension with a rubber band around the fingers or by making a fist may also be performed 25 times, one to three times a day. Exercises on a rubber bar may provide additional benefits for individuals with tennis elbow, according to The Nicholas Institute of Sports Medicine and Athletic Trauma. More advanced exercises are sport or activity specific and include practicing grip technique with the golf club, tennis racket or bat. Regardless of the exercise, the elbow should be pain free.
