Elbow Pain When Bending and Straightening

Estimated Reading Time: 5 minutes read

Being a hinge joint, the elbow is fundamental to many of our everyday actions. Its role is paramount in activities ranging from the simple act of lifting a cup of coffee to more demanding tasks like swinging a tennis racket or lifting weights. Yet, this critical joint is not exempt from pain and discomfort. For many, bending or straightening the elbow can be accompanied by sharp or nagging pain, hampering even basic tasks and diminishing the quality of life.

Such discomfort is not random; it can be attributed to various factors, including overuse, sudden strains, or specific underlying medical conditions. Whether you’re an athlete or someone dealing with the challenges of repetitive work tasks, understanding the root causes of this pain and the solutions can be transformative.

Why Does Elbow Pain Occur When Bending and Straightening?

The pain in the elbow when bending and straightening can stem from several causes:

• Tendonitis: Overuse of the elbow, often seen in sports like tennis or golf, can cause inflammation in the tendons, leading to pain.
• Bursitis: The bursa is a fluid-filled sac that cushions the elbow joint. When it becomes inflamed, it can lead to pain, especially when moving the elbow.
• Fractures or sprains: Direct trauma or injuries can result in fractures or sprains, causing sharp pain.
• Arthritis: This joint inflammation can make movement painful and stiff.

The Power of Exercise in Combating Elbow Pain

Exercise is not just about staying fit or building muscle; it’s essential for rehabilitation and pain management. When done correctly, exercises can enhance joint flexibility, strengthen surrounding muscles, and promote better blood circulation, aiding in faster recovery and pain relief. For those struggling with elbow pain, incorporating targeted exercises can be the bridge to a more comfortable and active life.

A: Elbow Pain Relief Exercises

1. Isometric Elbow Flexion

2. Isometric Elbow Extension

3. Elbow Flexion Passive Range of Motion (PROM)

• Place a towel roll on a flat surface and position your affected arm with your elbow resting on the towel roll.
• Use your other hand to help bend the affected elbow, pulling it gently towards your body.
• Hold the stretch for 5 seconds.
• Repeat the exercise 10 times in one session, and aim to do this exercise three times a day.

4. Elbow Extension Passive Range of Motion (PROM)

• Place a towel roll on a flat surface and position your affected arm with your elbow resting on the towel roll.
• Allow the affected elbow to straighten and have gravity assist with the stretch.
• Hold the stretch for 5 seconds. 
• Repeat the exercise 10 times in one session, and aim to do this exercise three times a day.
• BONUS: Add weight to help increase the stretch.

B. Stretches to Ease the Tension

1. Wrist Flexion Stretch

• Straighten your arm and bend your wrist forward as if signaling someone to “come.”
• Use your opposite hand to gently apply pressure across the back of your hand and pull it towards you until you feel a stretch on the top of your forearm.
• Hold for 30 seconds.
• Repeat 5 times, then move to the other arm.

2. Wrist Extensor Stretch

• Straighten your arm and bend your wrist as if signaling someone to “stop.”
• Use your opposite hand to gently apply pressure across the palm and pull it toward it until you feel a stretch inside your forearm.
• Hold for 30 seconds.
• Repeat 3 times, then move to the other arm.

C: Resistance Training for Building Strength

1. Pull Downs

• Securely attach the resistance band to a high anchor point, such as a pull-up bar or a sturdy doorframe.
• Hold the band with both hands, palms facing forward and hands shoulder-width apart.
• Stand facing the anchor point with your arms extended upwards and your hands positioned above your head.
• Keeping your elbows straight, pull the band down towards your chest while squeezing your shoulder blades together.
• Pause at the bottom of the movement and then slowly return to the starting position.
• Repeat for 10 repetitions and aim for 3 sets.

2. Bicep Curls

• Stand with both your feet in the middle of the resistance band, holding one end of the band in one hand.
• Keep your arms straight and by your sides, with your palms facing forward.
• Slowly bend your elbow, bringing your hands towards your shoulders while keeping your elbows close to your sides.
• Hold a moment, then slowly straighten your arms to return to the starting position.
• Repeat the movement for 10 repetitions, then switch to the other arm.
• Aim for 3 sets of this exercise.

3. Forearm Supination

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

4. 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 faces down towards the surface, then return to your starting position.
• Repeat 10 repetitions for 3 sets.

Conclusion

Elbow pain can make daily tasks challenging. But, doing the right exercises can help ease the pain and make the elbow strong again. These exercises are like a starting guide to help the elbow feel better.

Doing these exercises often helps a lot. But always listen to how your body feels. If the exercises hurt too much or the pain doesn’t go away, it’s a good idea to talk to a doctor or expert for more advice.