Prevention Is Better Than Cure

Sometimes, the best way to treat your elbow pain is by taking preventative measures against possible injuries. From trying physiotherapy for elbow pain and exercising regularly, here are some options that are worth considering to prevent an injury in the future. 

  • If you recognize that there are some movements that cause you pain, then you must cease or reduce these violent repetitive movements. This movement correction can not only speed recovery but also help prevent further recurrence. Proper lifting, bending, and using movements can help the elbows remain injury-free. 
  • Physiotherapy for elbow pain is quite an important step to take when it comes to your elbow pain. Your physiotherapist assigns you some relevant exercises that are designed to treat your symptoms. If you are someone who plays racquet sports, then this step becomes all the more important to you. 
  • Make sure that you are seeking medical help before trying out any new therapy and exercises for your elbow. Your doctor can screen any of the pre-existing conditions and help you choose a risk-free program.

Performing the exercises listed below can be good for your elbow pain, but make sure that you take a few precautions before you try them out- 

  • Regularly ice your elbow if you have any swelling or inflammation post-workout. 
  • Opt for N-SAID medications if you have any pain or swelling. 
  • Physiotherapy for elbow pain makes sure that the exercises that you choose fit your comfort level. 
  • Do rest your arm for some time before you start exercising them again.

Also Read: 10 Common Knee Injuries

Exercises That Are Good for Elbow Pain

Here are some exercises that are great for any kind of elbow injury- from a tennis elbow to a minor sprain, these exercises can help rehabilitate, strengthen and prevent further injury to the elbow.

  1. Wrist Rotation 

For performing this exercise, follow these steps- 

  • First, bend the elbow of the affected hand at a right angle degree. 
  • Then, try extending this hand with the palms facing up.
  • Rotate, or twist the wrist till the palm faces down. 
  • Hold his 6 seconds and repeat 10 times of 2 sets. 
  • This exercise can be upped in terms of intensity by doing this wrist rotation with weight. 
  • Do the exact same exercise but hold on to a lightweight. 
  1. Palm Lift 

To perform this exercise, follow these steps. 

  • First, make sure that your palms are facing up. 
  • Then, if you are comfortable grab a light weight. You can do this without weights if you are still recovering. 
  • Extend the affected hand outwards. 
  • Now, try bending the wrist up, as if it is returning back to the body. 
  • Hold this position for 6 seconds and then release gently. 
  • Each set has 10 reps, so make sure to complete 3 in total. 
  1. Bending Elbow Exercise 

To perform this exercise, follow these steps- 

  • Stand straight, with your back upright and your arms rolled back and shoulders relaxed. 
  • Then lower the affected arm to one side. 
  • Then, slowly bend the injured hand up till you feel that the hand is touching the shoulder. 
  • Make sure to hold this for 15 to 30 seconds. 
  • Each set has 10 reps so make sure to do complete at least 3 sets. 
  1. Wrist Extension Exercise 

To perform this exercise, follow these steps- 

  • Hold out the injured arm in front of you 
  • Then raise this arm straight out
  • Now, with your palms facing downwards, gently bend the wrist down
  • Use the non-affected arm to pull the stretched out affected arm back towards the body. 
  • Now hold this position for 30 seconds and straighten your wrist again. 
  • Repeat this exercise twice. Each set has 3 reps, so make sure to complete 3 sets. 
  1. Wrist Flexor Exercise 

To perform this exercise, follow these steps- 

  • First extend the injured arm straight in front of the body. 
  • Then, with your palms facing down, raise your arm straight out, and slowly bend the wrist upwards. 
  • Using the unaffected hand, try to pull the fingers back towards the body. 
  • Hold this flexed position for at least 30 seconds before you straighten. 
  • Repeat this exercise twice. Each set has 3 reps, so make sure to complete 3 sets of this exercise. 
  1. Towel Fist Squeeze 

To perform this exercise, follow these steps- 

  • You will need a towel for this. You can also use an old sock or a tennis or cricket ball for this. 
  • Now, place the object of your choosing in your palm. 
  • Make sure that you grip the ball, towel or sock with your fingers, forming a fist.
  • Now squeeze this tightly for 20 seconds. 
  • Each set has 10 reps so make sure to complete a set. 
  1. Towel Twisters 

To perform this exercise, make sure that you do the following steps-

  • You will need a towel, or pillow cover for this exercise. 
  • Roll and twist this towel length wise. 
  • Now hold this twisted towel from both ends with one hand at each end. 
  • Try twisting this towel by moving your hands in the opposite direction like you are trying to wring out water from your wet clothes. 
  • Repeat this motion in this direction for 10 times. Then try this motion in a reverse direction for another ten times.

When Does Your Elbow Need Urgent Medical Attention?

These are some scenarios in which you need to seek urgent medical care-

  • Most elbow injuries subside with home care and remedies after 48-72 hours. If the pain still does not subside, seek medical help. 
  • If physiotherapy for elbow pain is not helping with short-term pain, then you need to seek urgent medical care. 
  • Your doctor may also prescribe a brace or inhibitor to help your elbow heal quickly. Do consult your doctor regarding these options. 
  • If your elbow pain is interfering with your daily range of motion, and movements, consult with your doctor immediately.

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

Head on to Phyt Health, India’s first digital physiotherapy platform offering online physiotherapy services and consultations. With a wealth of knee 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!