Pain on the Outside of the Elbow? Try 9 Relief Exercises

Estimated Reading Time: 7 minutes read

Have you ever experienced a sharp pain on the outside of your elbow when straightening your arm? This discomfort is a common problem that can arise from everyday activities and affects a wide range of individuals, not just athletes. It’s important to understand what might be causing this pain and how it can impact your daily life.

In this article, we’ll dive into the typical causes of this elbow pain, outline the symptoms to keep an eye out for and offer effective strategies for relief. By identifying the problem early and applying simple management techniques, you can ease your pain and prevent further complications.

Why Does My Elbow Hurt?

Pain on the outside of the elbow when straightening the arm often comes from a condition known as tennis elbow. Here’s why you might be feeling this pain:

• Repetitive Activities: Any action that repeatedly twists and extends the wrist can lead to a tennis elbow.
• Common Tasks: Everyday activities, like typing or using tools, can strain your elbow if done excessively.
• Sporting Activities: While it’s called tennis elbow, other sports and activities that involve similar arm movements can also cause this issue.
• Sudden Impact: Though rare, a direct hit to the elbow can start the problem.

Signs of Elbow Pain

Knowing what symptoms to look for can help you take action early. Here are some common signs of tennis elbow:

• Pain on the Outer Elbow: The most noticeable sign is feeling pain or tenderness on the outside part of your elbow.
• Discomfort with Movements: You might feel pain when you straighten your wrist or hand.
• Lifting Hurts: Picking up heavy objects can make the pain worse.
• Trouble with Everyday Actions: Making a fist, gripping things, shaking hands, or turning door handles might become painful.

Simple Exercises to Ease Elbow Pain

Before you start any new exercise, it’s a good idea to talk to a doctor or physical therapist to make sure they’re safe for you. Here are a few exercises that can help ease the pain:

1. Isometric Elbow Flexion

2. Isometric Elbow Extension

3. 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.

4. 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.

Strengthening Exercises with a Resistance Band

Using a resistance band can help strengthen the muscles around your elbow, which might reduce pain:

1. Rows with Resistance Band

• Hold on to the ends of a resistance band (light, medium or heavy), which you can attach to a door knob.
• Begin with the arms elevated in front of you to shoulder height and the palms facing each other.
• Step back far enough that the resistance bend has a little tension.
• Pull back on the band by bending the elbows and swinging the arms back next to you. Make sure to squeeze the shoulder blades together.
• Hold for 2 seconds, then return to your starting position.
• Repeat 10 repetitions for 3 sets.

2. Pull Downs with Resistance Band

• 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.

3. Bicep Curls with Resistance Band

• 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.

4. Tricep Extension with Resistance Band

• Stand in the middle of the band with one foot, holding the other end of the band with both hands.
• Extend your arms straight up above your head.
• Lower the band behind your head, bending at the elbow and keeping your elbows pointing forward.
• Extend your arms back up, straightening your elbows.
• Repeat the movement for 10 repetitions, then switch to the other arm.
• Aim for 3 sets of this exercise.

5. Wrist Lifts

• Sit in a chair with a soup can or lightweight in your hand.
• Rest your forearm on a table or on your lap, with your palm facing downward and your wrist in a neutral position.
• Keep your elbow bent at a 90-degree angle.
• Lift the weight by flexing your wrist and raising your hand up toward your body.
• Hold the contraction for a few seconds, then slowly lower the weight back down to the starting position.
• Make sure to isolate the movement to your wrist and avoid using your forearm to lift the weight.
• Repeat the movement for 10 repetitions and 3 sets, and gradually increase the weight or resistance as you progress.

6. Wrist Curls

• Sit in a chair with a soup can or lightweight in your hand.
• Rest your elbow on a table, with your palm facing upward and your wrist in a neutral position.
• Keep your forearm still and isolated, and lift your wrist by curling it toward your body.
• Hold the contraction for a few seconds, then slowly return to the starting position.
• Remember to isolate the wrist and avoid using your forearm to lift the weight.
• Repeat the movement for 10 repetitions and 3 sets, and gradually increase the weight or resistance as you progress.

Tips to Take Care of Your Elbow

To avoid pain and keep your elbows healthy, consider these tips:

• Take Breaks: If you do repetitive tasks, try to take regular breaks.
• Check Your Technique: Make sure you’re using the proper form in sports and daily activities.
• Right Equipment: Use tools and sports equipment that fit your body size and strength.
• Massage: Gently massage the muscles in your forearm to help reduce tension on your elbow.

Conclusion

Dealing with pain on the outside of your elbow when you straighten your arm can be frustrating, but it’s manageable with the right approach. Understanding the causes, recognizing early symptoms, performing simple exercises, and following care tips can all help you minimize discomfort and prevent future issues. If your pain continues, make sure to consult with a healthcare professional for personalized advice and treatment.