Hey, I hope you had a great weekend.
The sun is shining, and it is a beautiful Monday. I had a delightful morning walk as I enjoyed the sun, fresh air, and scenery.
Today, I’ll share with you some tips on how to get rid of your elbow pain.
CLICK HERE to watch the YouTube video.
Most of the time, we tend to ignore the little things causing our elbow pain. Whether it’s from long hours of playing sports, overuse, or arthritis, elbow pain can cause a lot of discomforts. Many people believe that elbow pain is just something they have to live with; however, there are many ways to get rid of elbow pain. Here are some natural ways you can do it without bringing any medication:
I got Alix to demonstrate.
1. Eliminate Unnecessary Stress on the Elbows
When you’re experiencing elbow pain, knowing what is causing it is important. Stress can be one of the main causes of elbow pain because it leads to muscles becoming tight and inflamed. Try not to do any activities that pressure your elbows when they are already hurting. This will eliminate unnecessary stress on your joints and help you get relief.
If you are working out your upper body, gripping, rowing, or any activity that involves using your elbows, decrease the stress on the elbow. Decreasing the unnecessary stress on the elbows allows the elbows to recover, heal, and get rid of the elbow pain.
2. Do Not Use Too Much Force
One of the most common causes of elbow pain is overuse. If you are not using force, your body must adapt and build muscle strength to do the necessary work. Instead of using too much force, use light force. Don’t press down on the keyboard or try to lift a heavy object by yourself. This will help you avoid elbow pain in the long run.
If you are doing rowing movements, you can tend to overdo it and wear out your wrists. You are probably curling with the wrist, gripping hard, and pulling with the biceps. You have to decrease the force and use as much force as you need in hand. Do not overgrip.
3. Utilize the Shoulders
As we age, our shoulders become less flexible, and this can cause pain. We tend to use the hands, the wrist, and the biceps more. It would help if you used the large shoulder muscles to complete the movement. When your shoulders are tight, it can cause many issues with your elbow. Try using the towel trick to loosen up your shoulder muscles. This will also help with many other upper body problems as well.
When performing a rowing movement, keep your wrist neutral, focus on pulling through with the elbows, and the movement happening in the midback, shoulders, and lats. There isn’t a lot of curling movement or biceps doing the work. The elbows are pulled back, but most work is in the shoulders. If you suffer from elbow pain when rowing or doing any pulling, try to do the movement from the shoulders. Let your shoulders do the work.
4. Target Trigger Points in the Elbow
Trigger points are tight muscle areas located in the shoulder or lower arm. They get worse with time and cause pain. Targeting these trigger points can help to reduce elbow pain.
For example, if your elbow is causing you pain while sleeping, you should use a tennis ball outside your elbow. This will stretch the muscles and potentially ease the pain. There are also many other ways to target trigger points, so use your imagination when trying different ways to relieve this pain!
Bend your elbow and work your way through the outer part of the muscle, looking for sensitive areas. When you find a sensitive area, press on it. When it relaxes, move to the next one.
Ideally, look for at least five sensitive areas on the outer and inner parts of the elbow. Do not look for 10 or 20 because we don’t want to irritate the tissues and lead to more pain.
With elbow pain, there are a lot of factors that can contribute to the pain and discomfort. Elbow pain can be caused by poor posture, repetitive strain, and other factors. If you are experiencing el ow pain, you should always consult with a professional and follow their recomme dations. If you are experiencing elbow pain and want to know how to treat it, here are four ways to help you.
So, those are the four steps to relieve elbow pain.
Rick Kaselj, MS
If you want to learn how to eliminate your tennis elbow pain effectively and safely, then click here to check out the Tennis Elbow Pain Solution program.