Medical Disclaimer: The information in this blog is for enlightening and educational purposes only and is not intended as medical advice. The content in this post is not meant to substitute for a professional medical diagnosis, advice, or treatment. Always ask advice from your physician or other qualified health providers with any questions you may have regarding a medical condition.
Elbow pain can be frustrating [1], limiting your ability to perform daily tasks, exercise, or even enjoy hobbies like playing tennis or golf. Most elbow pain is caused by overuse injuries, trapped nerves, or inflammatory conditions.
Whether you’re dealing with tennis elbow (lateral epicondylitis), golfer’s elbow (medial epicondylitis), or joint pain from arthritis, knowing the causes and treatment options can help you get relief faster.
These exercises help strengthen and stretch the forearm muscles, reducing strain on the elbow joint.
1. Wrist Flexion Stretch
- For this exercise to get rid of elbow pain, begin in an upright sitting position on a chair with your knees bent and feet flat on the floor, while maintaining good alignment with your head, shoulders, and hips.
- Engage your core muscles.
- Extend your affected arm straight at chest level with your palm facing up.
- Gently pull your fingers back toward your opposite hand.
- Hold the position for 30 seconds.
- Relax and then repeat the movement on the opposite side.
2. Wrist Extension Stretch
- Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor, while maintaining good alignment with your head, shoulders, and hips.
- Engage your core muscles.
- Extend your affected arm straight at chest level with your palm facing down.
- Gently pull your fingers back towards your opposite hand.
- Hold the position for 30 seconds.
- Relax and then repeat the movement on the opposite side.
3. Wrist Flexion Strengthening
For this movement, use a table to support your arms if you have back pain. If you don’t have light weights, a small water bottle or a can of soup works just as well.
- Begin in an upright sitting position on a bench with your legs wider than shoulder-width apart, while maintaining good alignment with your head, shoulders, and hips.
- Hinge through your hips to bend your upper body forward as you place your arms on the bench while keeping your back straight.
- Hold a lightweight with your palms facing up.
- Make sure that your hands are hanging at the end of the bench.
- Tighten your abdominal muscles.
- Curl your wrist up, then slowly lower it in a slow and controlled manner.
- Repeat the movement with 10 repetitions.
4. Wrist Extension Strengthening
For this movement to get rid of elbow pain, use a table to support your arms if you have back pain. If you don’t have light weights, a small water bottle or a can of soup works just as well.
- Begin in an upright sitting position on a bench with your legs wider than shoulder-width apart, while maintaining good alignment with your head, shoulders, and hips.
- Hinge through your hips to bend your upper body forward as you place your arms on your knees while keeping your back straight.
- Hold a lightweight with your palms facing down.
- Make sure that your hands are hanging on your knees.
- Tighten your abdominal muscles.
- Curl your wrist up, then slowly lower it in a slow and controlled manner.
- Repeat the movement with 10 repetitions.
5. Soft Tissue Massage for Trigger Points
You can perform this movement either standing or seated. Use a tennis ball or your fingers to apply gentle pressure.
- For this exercise to get rid of elbow pain, begin in an upright standing position with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs.
- Engage your core muscles.
- Extend your affected arm straight at shoulder level with your palm facing down.
- Use a massage ball to apply gentle pressure on light areas on your arm.
- Massage each trigger point for 30 to 60 seconds.
- Relax and then repeat the movement on the opposite arm.
Symptoms of Elbow Pain
Elbow pain can vary in severity. Some common symptoms include:
- Pain and swelling around the elbow joint
- Tenderness along the upper arm bone or lower arm
- Stiffness or limited motion in the elbow
- Pain begins gradually or after repetitive movements
- Numbness or tingling, especially if the ulnar nerve or radial nerve is affected
- Weak grip strength, making it difficult to hold objects
Causes of Elbow Pain
Several factors can contribute to elbow problems, including:
- Overuse injuries from repetitive motions like typing, lifting, or racquet sports
- Inflammation of soft tissues, including tendons, ligaments, and fluid-filled sacs
- Trapped nerves, such as radial tunnel syndrome
- Underlying medical conditions, like rheumatoid arthritis, psoriatic arthritis, or juvenile arthritis.
- Poor posture and technique, which place excessive strain on the elbow joint
- Obvious injury, such as a fall or direct blow to the elbow
Common Medical Conditions Leading to Elbow Pain
- Tennis Elbow (Lateral Epicondylitis) – Affects the outer elbow due to repetitive wrist extension.
- Golfer’s Elbow (Medial Epicondylitis) – Causes pain on the inner elbow from repetitive wrist flexion.
- Radial Tunnel Syndrome – Nerve compression causing pain in the upper forearm muscles.
- Bursitis – Inflammation of fluid-filled sacs, leading to pain and swelling.
- Arthritis (Rheumatoid, Psoriatic, Juvenile) – Autoimmune disease affecting connective tissue in the elbow.
How to Get Rid of Elbow Pain: Treatment Options
Relief depends on the cause, but here are effective ways to relieve pain and promote healing:
- Rest and Activity Modification – To get rid of elbow pain, avoid activities that worsen pain for a few days to allow the healing process to begin.
- Compression and elevation— A physical therapist can guide you on properly wrapping your injury. Keeping it elevated above heart level helps reduce swelling by encouraging fluid to move back toward the body instead of pooling in the limb.
- Over-the-Counter Pain Relief – Anti-inflammatory medications can help alleviate discomfort.
- Physical Therapy – A physical therapist can recommend exercises to strengthen the elbow and improve flexibility.
- Corticosteroid Injections – In cases of severe pain, steroid injections may reduce inflammation.
- Platelet-Rich Plasma (PRP) Therapy [2] – Encourages blood flow and healing of damaged tissue.
- Surgical Treatment – Reserved for extreme cases where conservative methods fail.
Prevention: How to Avoid Future Elbow Injuries
- Use Proper Form – When lifting, typing, or playing sports, keep your wrist neutral and engage your shoulders.
- Strengthen the Forearm – Regularly perform wrist flexion and extension exercises to build resilience.
- Improve Posture – Maintain good shoulder and upper arm positioning to reduce stress on the elbow.
- Modify Activities – Avoid overuse by switching up repetitive movements.
- Warm Up & Stretch – Before physical activity, stretch the forearm muscles to prevent stiffness.
When to Seek Medical Help
If your elbow pain persists or is accompanied by numbness, swelling, or an obvious injury, seek medical attention. Diagnosis may involve:
- Magnetic Resonance Imaging (MRI) – To detect damage to tendons, assess soft tissue damage, trapped nerves, or damage to bones
- Nerve Conduction Study [3]– To assess the health of the radial nerve and ulnar nerve
Conclusion
Elbow pain doesn’t have to be permanent. By understanding its causes, using proper treatment, and incorporating the right exercises, you can achieve pain relief and prevent future elbow problems. If the pain persists, consult a physical therapist or medical professional for an accurate elbow pain diagnosis and personalized treatment plan.
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Frequently Asked Questions
How to stretch out elbow pain?
Perform wrist flexion and extension stretches: Extend your arm straight, gently pull your fingers back (palm up for flexion, palm down for extension) with your opposite hand, and hold for 15-30 seconds, repeating 3 times. You can also do gentle forearm rotations and triceps stretches to improve flexibility.
How long does elbow pain take to heal?
Mild to moderate elbow pain from overuse or minor injuries typically heal in a few weeks with rest and stretching. More severe conditions like tennis elbow or golfer’s elbow may take longer or several months, while chronic issues like arthritis require ongoing management.
How to stop elbow pain when sleeping?
- Avoid sleeping on your elbow or keeping it bent for long periods.
- Use a brace or wrap to keep your arm in a neutral position.
- Apply an ice pack before bed to reduce inflammation.
- Use pillows to support your arm and reduce strain.
How do I know if my elbow pain is serious?
- Severe pain that doesn’t improve with rest.
- Swelling, redness, or warmth around the joint.
- Numbness or tingling, which may indicate a nerve issue.
- An obvious injury like a fracture or dislocation.
1. Kane, S. F., Lynch, J. H., & Taylor, J. C. (2014). Evaluation of Elbow Pain in Adults. American Family Physician, 89(8), 649–657. https://www.aafp.org/pubs/afp/issues/2014/0415/p649.html
2. Marx, R. E. (2004). Platelet-rich plasma: evidence to support its use. Journal of Oral and Maxillofacial Surgery, 62(4), 489–496. https://doi.org/10.1016/j.joms.2003.12.003
3. Kimura, J. (1984). Principles and pitfalls of nerve conduction studies. Annals of Neurology, 16(4), 415–429. https://doi.org/10.1002/ana.410160402