WHY DO I FEEL PAIN WHEN BENDING AND STRAIGHTENING MY ELBOW?

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Elbow pain when bending and straightening can significantly affect your daily activities and overall quality of life. This discomfort may stem from various causes, such as overuse, injury, or underlying health conditions. Addressing this problem requires understanding its root causes and adopting effective treatments and exercises.

If you’re experiencing discomfort in your elbow, it’s essential to identify the triggers and symptoms. Whether it’s a sharp pain while lifting or a dull ache when extending your arm, finding the right approach to manage and alleviate the pain is crucial.

Causes of Elbow Pain

Elbow pain can stem from multiple sources, and understanding these can help in proper diagnosis and treatment.

• Overuse Injuries: Repetitive motions, such as playing sports or using tools, can strain the tendons and muscles around the elbow​​​​.
• Arthritis: Conditions like rheumatoid arthritis and osteoarthritis cause joint inflammation and pain​​.
• Bursitis: Inflammation of the bursae, the small fluid-filled sacs cushioning the elbow joint, can lead to pain​​.
• Tendonitis: Inflammation of the tendons around the elbow, commonly seen in conditions like tennis elbow​​.
• Fractures: Injuries to the bones in the elbow can cause severe pain and limited movement​​.
• Nerve Compression: Conditions like cubital tunnel syndrome, where nerves are compressed, can result in pain and tingling​​.

Symptoms of Elbow Pain

Recognizing the symptoms of elbow pain helps in diagnosing the underlying cause:

• Pain during Extension: Discomfort when trying to straighten the arm fully.
• Limited Range of Motion: Difficulty in extending the arm completely.
• Swelling and Inflammation: Visible puffiness around the elbow joint.
• Tenderness to Touch: Sensitivity when pressing the affected area.
• Weakness: Reduced strength in the arm, making daily tasks challenging.
• Warmth and Redness: Inflamed skin around the elbow feeling warm and appears red.
• Pain with Activities: Increased discomfort during specific activities like lifting or gripping​​.

Isometrics and Range of Motion

These exercises are crucial for the initial stages of elbow pain treatment, focusing on activating muscles without moving the joint too much. Isometric exercises involve static muscle contractions that help strengthen the muscles around the elbow without exacerbating pain. Range-of-motion exercises are gentle movements that help maintain joint flexibility and prevent stiffness, which is essential for full recovery.

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.

5. 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.

6. 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.

Resistance Training

Once the elbow pain subsides, incorporating resistance training can further strengthen the muscles around the elbow. Using resistance bands for bicep curls and tricep extensions helps build muscle strength and improve joint stability. These exercises ensure that the muscles supporting the elbow are strong enough to handle daily activities and reduce the risk of future injuries.

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

Non-Surgical Treatments

Managing elbow pain when bending and straightening effectively often involves non-surgical treatments that can be done at home or under the guidance of a healthcare professional.

Rest: Limit activities that trigger symptoms to allow the affected tendons to heal. Giving your elbow time to rest can prevent further irritation and promote recovery.

Ice Therapy: Apply ice packs to the affected area to reduce inflammation and pain. Ice therapy can be especially beneficial immediately after an activity that causes discomfort.

Pain Management: Over-the-counter pain relievers such as ibuprofen or acetaminophen can help alleviate discomfort. These medications can reduce both pain and inflammation.

Physical Therapy: Engage in specific exercises and stretches designed to strengthen the muscles surrounding the elbow and improve flexibility. A physical therapist can provide a tailored exercise program to address your specific needs.

Brace or Strap: Wearing a brace or strap around the forearm can support and alleviate strain on the affected tendons. These supports can help distribute pressure more evenly across the elbow joint.

Corticosteroid Injections: Corticosteroids injected into the affected area can reduce inflammation and alleviate pain. While these injections can provide significant relief, their long-term effectiveness may be limited, and they should be used judiciously.

Surgical Treatments

When non-surgical treatments and exercises do not alleviate elbow pain, surgical options may be considered. Surgery is typically reserved for severe cases or when other treatments have failed.

Tendon Repair: This involves repairing damaged tendons around the elbow. Surgeons may remove damaged tissue and reattach healthy tendons to the bone.

Arthroscopy: A minimally invasive procedure that uses small incisions and a camera to remove debris, repair tissues, or treat joint issues.

Ulnar Nerve Transposition: This surgery involves moving the ulnar nerve to a different location to reduce compression and alleviate pain.

Joint Replacement: In severe arthritis cases, replacing the elbow joint with an artificial one can relieve pain and restore function.

Conclusion

Elbow pain when bending and straightening can be disruptive, but with the right approach, it can be managed effectively. Understanding the causes and symptoms is the first step in finding relief. Incorporating a combination of exercises, non-surgical treatments, and, in severe cases, surgical options can significantly improve your condition.

By taking proactive steps such as rest, ice therapy, and targeted exercises, you can alleviate pain and regain full function of your elbow. If the pain persists, consulting a healthcare professional to explore further treatment options is crucial. Adopting a comprehensive approach will help you manage elbow pain and maintain a healthy, active lifestyle.