Elbow Sprains: 4 Rehabilitation Exercises for Seniors

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As we age, our bodies can become more susceptible to injury, including elbow sprains. An elbow sprain occurs when the ligaments that connect the bones in the elbow are stretched or torn. 

Symptoms of an elbow sprain include pain, swelling, and limited range of motion. In severe cases, a popping or snapping sound may be heard during injury. But don’t let an elbow sprain keep you from enjoying your golden years! You can regain strength in your elbow with the right treatment and exercises.

Causes of Elbow Sprains

Elbow sprains can occur as a result of a variety of activities, including:

• Overuse injuries from repetitive motions, such as playing golf or tennis
• Falling and landing on an outstretched arm
• Direct impact to the elbow, such as from a collision during contact sports
• Twisting or bending the elbow in an unnatural direction

Treatment of Sprained Elbow

Treatment for elbow sprains will vary depending on the severity of the injury.

• In mild cases, rest and over-the-counter pain medication may be sufficient.
• In more severe cases, physical therapy may be necessary to regain the elbow’s range of motion and strength.

Home Treatment of Elbow Sprains

In addition to the above treatment options, several exercises and home treatments can aid seniors’ recovery and rehabilitation from an elbow sprain.

• Pain and swelling can be reduced with ice therapy. Use an ice pack on the affected area several times throughout the day for 20 to 30 minutes at a time.
• Gentle range of motion exercises helps to maintain flexibility and prevent stiffness in the elbow.
• Strengthening exercises can also be done at home to support the ligaments in the elbow.

Here are five exercises that can help to strengthen and rehabilitate an elbow sprain:

1. Wrist extension stretch

• Stretch your arm out in front of you with your fingers pointing forward.
• Extend the wrist, pointing the fingers towards the ceiling (like you’re trying to give a high five). 
• Using the opposite hand, place it on the palm side of the other hand and give a gentle pull back until you feel a stretch. 
• Hold for at least 30 seconds and up to 1 minute.

2. Wrist flexion stretch

• Stretch your arm out in front of you with your fingers pointing forward.
• Flex the wrist, pointing the fingers towards the floor. 
• Using the opposite hand, place it on the top of the other hand and give a gentle push down until you feel a stretch. 
• Hold for at least 30 seconds and up to 1 minute.

3. 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.

4. Triceps Stretch

• In either sitting or standing, bend the elbow on the side you intend to stretch, then raise the elbow so that it’s pointing towards the ceiling.
• Take the opposite hand and grab the raised elbow.
• Gently pull back on the elbow until a stretch is felt in the triceps.
• Try to hold for at least 30 seconds or even up to 1 minute.

Conclusion

With elbow pain, daily tasks can become challenging to perform. But by seeking support from a physical therapist and performing targeted elbow rehabilitation exercises, you can restore your mobility and return to a healthy, active lifestyle with ease and confidence.