That pain on the inside of your elbow is called "medial epicondylitis," and it's caused by straining the tendons that attach your forearm muscles to your elbow joint. The condition is nicknamed "golfer's elbow," but it also frequently happens to tennis players, baseball players, weightlifters and anyone else who performs repeated wrist and hand motions. Rest, ice and elevation are immediate treatments, but doing some light stretches and exercises can help ease lingering pain and keep the area from seizing up after the initial recovery stage.
Step 1
Extend your arm with your elbow facing out and your palm facing down. Use your other hand to push your hand down gently, bending the wrist, until you feel a stretch in your forearm. Hold for 20 to 30 seconds, and repeat five to 10 times twice per day.
Step 2
Extend your arm in front of you with your hand flat and your palm facing down. Flip your hand over until your palm faces up, then flip it back down. Repeat five to 10 times. As you get stronger, perform the exercise while holding a very light weight.
Step 3
Squeeze a tennis ball with the hand on your injured side. Pulse in and out for about five minutes a few times per day. This will both stretch and strengthen the muscles involved.
Step 4
Sit at a table so that you can rest your forearm on it while your hand hangs off the side. Hold a very light dumbbell or a soup can with your palm facing up, and drop your hand toward the floor. Slowly curl your wrist to bring the weight toward you, then return to the starting position and repeat 10 times. Flip your hand over so that your palm is facing the floor, and perform the exercise backward.
Step 5
Wrap a rubber band around your fingers, including your thumb, and gently spread your fingers apart. Hold for a second, then bring them back together and repeat for three sets of 25. If it's too easy, use a thicker or smaller rubber band.
Tips and Warnings
- Begin with a 1-lb. weight and progress incrementally until you can do three sets of 15 reps without pain.
- Stop what you're doing if you feel pain -- a slight tension is fine, but pain means you're pushing too hard.
Things You'll Need
- Light dumbbell or soup can
- Tennis ball
- Rubber band
