The best way to relieve any kind of pain is to understand the unique manifestations of their injuries and symptoms, and based on that-make a call. Elbow pain can happen due to a myriad of reasons. It may be because of incorrect movements and postures while lifting heavy weights with your arms, arthritis, osteoarthritis, or a case of a tennis elbow. Whatever the case, the best way to relieve elbow pain is to understand your own comfort level and limitations. For some people, it is opting for physiotherapy for elbow pain, while for others it may need more serious interventions like surgery and steroid injections. With new therapeutic techniques like ESWT, Platelet-rich Plasma Therapy, and electrotherapy in vogue, there are a lot of options to choose from.

Before choosing a particular treatment option, it is recommended that you understand your symptoms first. Your symptoms for elbow pain may include –

  • Pain when trying to lift something.
  • Swelling and inflammation around the elbow joint. 
  • Pain and tenderness around the elbow. 
  • Reduced range of motion and mobility in your forearm. 
  • Discomfort when practicing daily tasks. 
  • Unable to raise your arm straight without pain. 

Also Read: Osteochondrosis: Common Causes of Pain in Growing Bones

How to Relieve Elbow Pain at Home?

There are some home remedies and exercises that you can try to help relieve pain and stiffness in your elbow joint. But before you try these out, make sure you perform some preventative checks on your elbow joint. Always beware of warning signs that may crop because of stress, overuse, and fatigue. When you feel such signs always rest, seek treatment options like physiotherapy for elbow pain and medical attention. If you play a racquet sport, always consult with your coach to determine if your racquet weight is good for your proportions, and always check the grip. Now here are some home remedies that will surely help with pain relief-

There are some home remedies and exercises that you can try to help relieve pain and stiffness in your elbow joint. But before you try these out, make sure you perform some preventative checks on your elbow joint. Always beware of warning signs that may crop because of stress, overuse, and fatigue. When you feel such signs always rest, seek treatment options like physiotherapy for elbow pain and medical attention. If you play a racquet sport, always consult with your coach to determine if your racquet weight is good for your proportions, and always check the grip. Now here are some home remedies that will surely help with pain relief- 

Epsom Salt Treatment
For this, you will need 

  • Large tub 
  • Warm water 
  • 1 cup Epsom Salt 

  Procedure: Fill the large tub with warm water and then add your Epsom salt. Then soak and submerge your elbow and arm into the water and let it soak for 20 minutes. Repeat this treatment after an intense workout or game to promote faster recovery. 

Acupuncture and Acupressure
Acupuncture is truly one of the best ways to help with elbow pain. It is an ancient Chinese pain-relieving therapy that truly has some worthwhile effects to help you with your pain. Consult and make a home appointment with a professional acupuncture specialist if you want to try acupuncture. But if you want to try acupressure at home, all you need to do is try to follow a pressure point chart. Locate the LI-4, LI-10 and LI-11 points on your elbow and forearm. To complete this exercise, try moving from one pressure point to the other by applying gentle pressure for a period of 30 seconds on each point. Repeat this exercise daily several times a week. 

RICE Technique
If your pain is mild and manageable, then using the RICE technique is the best treatment option for you. Resting for a day or two before resuming your activities is important as it helps your tendons recuperate and heal and repair the tears in them. Icing is an important home remedy to help with inflammation and swelling. Compression in the form of braces or swings is an important tool to help the tendons and muscles rest and recuperate. Braces exclusively designed for tennis elbows are available at any pharmacy store or sporting goods store. You may need to wear this brace for elongated periods of time, to help bring back normal function. Elevation, keeping your affected region raised for periods of time can lead to faster recovery. It encourages healthy blood flow. 

Elbow Pain Exercises
Elbow pain exercises are great ways to minimize your painful symptoms at home. 

  • Isometric Contractions are a great way to target your tendons and stretch them to relieve any sort of tension or stress. Start by holding the affected arm in a neutral position in front of your body. Use your other arm to support your injured arm. Now, try bending the wrist of the affected arm backward. Start by holding this position for a minute. You can always raise the intensity of the exercise by upping the time duration of the hold. 
  • Lightweight Dumbbell Supination – This is a great way to strengthen your muscle to prevent any further recurrence. This exercise targets the supinator muscle which is the largest muscle in the forearm that connects the elbow to the forearm. Sit straight, with your shoulder rolled back, arms relaxed, and back upright. Then let your elbow rest on your knee. Hold a 1.5 kg dumble vertically and then rotate your arm so your palm now faces upwards. Only perform this exercise by isolating your lower arm, while keeping your upper arm and elbow neutral. Then, return to the starting position. Repeat this around 10 times for 3 sets. 

Physiotherapy for Elbow Pain
With the rise in digital physiotherapy and online services, you can now avail physiotherapy at home. By opting for home appointments, you can reap the benefits of in-person physiotherapy for elbow pain at home. By using a combination of massage therapies and movement correction, you can truly understand the difference. Companies like Phyt Health are making the benefits of physio accessible at the ease of your fingertips. You can now browse through a variety of exercises, tips and tricks online to prevent further injury. Further, physiotherapy for elbow pain involves a collection of muscle strengthening, movement correction, and postural correction to focus on the root of the problem. It is a very effective non-invasive technique and also a drug-free approach to treatment. It helps with bringing back your original range of motion and flexibility and devises safe plans for people with arthritis and other existing degenerative conditions.

Also Read: 5 Effective Ways to Treat Elbow Tendon and Tendonitis

For more information about tennis elbow and physiotherapy for elbow pain, head on to Phyt Health, India’s first digital physiotherapy platform offering online physiotherapy services and consultations. With a wealth of elbow exercises present on their website, you can include them in your daily life depending on your comfort level. All these exercises are curated by expert physiotherapists at Phyt Health. You can also book your online video consultation on the app, to discuss any issues you might be facing and begin your journey towards recovery!