Elbow Arthritis: 8 Effective Exercises for Pain Relief

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Arthritis is a typical condition that affects the body’s joints and causes discomfort, stiffness, and inflammation. And as we age, we will unavoidably experience some form of arthritis.

The good news is that you can manage your symptoms and keep your elbows in top condition by doing the right exercises and making lifestyle changes.

Causes of Elbow Arthritis in the Elderly

Elbow arthritis is most often caused by the wear and tear of the cartilage that cushions the joints. As we age, the cartilage in our joints can become thin and brittle, making them more susceptible to damage. 

Genetics, trauma, and repeated motions are some additional factors that contribute to the development of elbow arthritis.

Symptoms of Elbow Arthritis in the Elderly

The symptoms of elbow arthritis can vary depending on the severity of the condition. Common symptoms include:

• Pain and stiffness in the elbow joint 
• Swelling and inflammation (like a balloon that’s been over-inflated)
• Difficulty moving the arm 
• Cracking or popping sounds when moving the arm 
• Weakness in the arm 

Treatment Options for Elbow Arthritis in the Elderly

Treatment for elbow arthritis will depend on the severity of the condition and the individual’s overall health. The following options may be recommended:

• Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) or corticosteroids may be prescribed to reduce pain and inflammation (like a good old-fashioned aspirin)
• Physical therapy: A good PT will teach exercises and stretches that can help to improve the range of motion and reduce pain (like a good stretch after a long nap)
• Occupational therapy: An occupational therapist can help the patient with adaptive equipment and techniques for daily living activities (like using a jar opener)
• Surgery: Yeah, we don’t normally like to recommend this since we are so focused on natural remedies… but in severe cases, surgery may be necessary to repair or replace the damaged joint 

Exercises & Stretches for Elderly Patients with Elbow Arthritis

Exercise is an essential part of managing elbow arthritis, as it can help to improve the range of motion, reduce pain, and increase strength. However, avoiding exercises that put too much stress on the elbow joint is essential. The following exercises are safe and effective for patients with elbow arthritis:

1. Wrist Flexion and Extension

• Hold a lightweight in your hand (start with a weight that is light and comfortable for you, and gradually increase the weight as your strength improves)… You can even do this without a weight and it will improve your mobility. 
• Slowly bend and straighten your wrist, flexing and extending at the joint.
• Tighten your forearm muscles as you perform the exercise to ensure proper form
• Repeat the exercise for 10-15 reps, and do 2-3 sets
• As mentioned, as you get stronger, you can increase the weight.

2. Shoulder Blade Squeezes

• Stand with your back against a wall
• Squeeze your shoulder blades together
• Hold the squeeze for a second and release
• Repeat the exercise for 10-15 reps, and do 2-3 sets
• Imagine you’re giving someone a big hug behind you with your arms, and you’ll be sure to get the right muscles working

3. Seated Tricep Stretch

• Stand or sit in a comfortable position.
• Brining one arm up above your head and bend your elbow.
• Use your other hand to pull your elbow behind your head gently.
• Hold the Triceps stretch for at least 30 seconds and release.
• Repeat the exercise for 2-3 sets
• Imagine you’re trying to scratch that one spot on your back you can never reach, and you’ll be sure to hit the right muscle.

4. Standing Biceps Stretch

• Standing tall, clasp your hands together behind your back.
• While keeping the elbows straight, slowly extend and reach the arms back as far as you can.
• If the stretch feels very intense, begin with holding for about 5 seconds and repeat 10x.
• If you can tolerate a longer stretch, aim for 30 seconds or up to 1 minute of stretching.

5. Hand squeezes

• Sit or stand in a comfortable position
• Hold a small ball or a rolled-up towel in your hand
• Squeeze the ball or towel as hard as you can
• Hold for a second and release
• Repeat the exercise for 10-15 reps, and do 2-3 sets

6. Bicep Curl

• Begin seated with the elbow supported on a surface next to you (e.g., kitchen table).
• Position the forearm so that it’s resting on the surface with the palm facing up.
• Slowly bend the elbow, curling the forearm towards the upper arm, then return to your starting position.
• Repeat 10-15 repetitions for 2-3 sets.

7. Forearm Pronation

• Begin seated in a chair with the elbow supported on a surface (e.g., kitchen table).
• Position the forearm and wrist so that the thumb is facing the ceiling.
• Slowly turn the forearm until the palm is facing down towards the surface, then return to your starting position.
• Repeat 10-15 repetitions for 2-3 sets.

8. Forearm Supination

• Begin positioned just like you were for forearm pronation.
• This time, slowly turn the forearm until the palm is facing up towards the ceiling, then return to your starting position.
• Repeat 10-15 repetitions for 2-3 sets.

Conclusion

Elbow arthritis is a common condition among seniors, but with the right treatment plan, including physical therapy, medications, and exercises, it can be managed. The exercises provided in this article are safe and effective for seniors and do not require gym equipment. 

It is important for seniors with elbow arthritis to consult their healthcare provider to develop an individualized treatment plan that best suits their needs. Taking the time to care for your joints can help maintain mobility and independence.