Tennis elbow, tendonitis, golfer’s elbow, and a host of other joint problems can create unnecessary pain in your elbow. Luckily, there are several elbow pain treatment exercises that you can try to help alleviate some of this pain.
Elbow and Wrist Flexors
Oftentimes, elbow pain comes from improperly stretched muscles or ligaments that have gotten too tight. You can assist this by stretching out the affected arm. Start by fully extending your arm in front of you. Using your opposite hand, pull the extended arm palm towards the body, making a 90 degree angle with the arm. Hold this for three breaths (around 20 seconds). Now, push the palm down so that the back of the hand is pointing towards the front of the room. Hold this for another three breaths. Repeat this sequence on the other side.
Use a Dumbbell
Place your forearm on the edge of a table with your wrist at the edge and your hand dangling off. Grasp a one or two pound weight with the painful arm. Using just the wrist, raise the weight on a count of two, releasing it slowly back down. Repeat this exercise ten times.
Vary Your Workouts
For individuals who work out with weights, a very common cause of elbow pain is an improper usage of barbells. Many of the same effects can be obtained from utilizing dumbbells, so swap out your barbell exercises for dumbbell equivalents for a few weeks, and see if this helps to get rid of your pain. If you have questions about how to make these substitutions, consider contacting an orthopaedic specialist at www.sgbonedoctor.com
Grab a tennis ball with affected arm. Squeeze the ball tightly with the hand for three seconds and then release. Repeat this 25 times on each affected arm. Some people will experience a large amount of discomfort with this exercise. If the pain is too great, consider switching out the tennis ball for a softer material such as a foam ball or a sponge.
Try each of the elbow pain treatment exercises for a few days to see if they assist in alleviating your suffering. Different elbow pain treatment practices will work better for different people. Also, consider taking an over-the-counter anti-inflammation drug such as Aleve as part of your pain regiment. If your pain persists, contact an orthopedic specialist at www.sgbonedoctor.com.