Oftentimes, we don’t realize how important a joint is for daily life until it starts to hurt. This is true for the elbow, a joint many of us take for granted until it isn’t cooperating.
Compared to the shoulder joint above it and the wrist below it, the elbow is a simple joint that is less likely to be injured or painful. Yet, for individuals suffering from elbow pain, it can still be debilitating, leading to limited mobility and function.
While more severe cases may require medical attention, the good news is that exercises can often effectively manage elbow pain. Keep reading to learn the causes of elbow pain, exercises to try, and other tips for managing discomfort.
How common is elbow pain?
Elbow pain is a common reason why people seek relief from their primary care physician. It is most common in athletes that deal with repetitive stress to the joint. For example, over half of all tennis players experience elbow pain—sometimes called tennis elbow.1
In addition, common medical problems such as a pinched nerve or inflammation of tendons, joints, or bursae can lead to elbow pain. Many of these issues occur as a result of the natural aging process.
8 Top exercises for elbow pain
Regardless of the cause of your elbow pain, a well-rounded exercise program that promotes blood flow and strength within the elbow is beneficial. The following list includes a mixture of strengthening and stretching for the best outcomes.
If your pain is severe or you’re recovering from a fracture, wait for clearance from your doctor before trying any of these exercises.
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Elbow extension stretch
This stretch is simple but effective. It can be completed while sitting or standing.
- Start by straightening the elbow as far as possible until a stretch is felt across the front of the elbow. Where you will feel the stretch depends on where you have the most stiffness; it could be in the joint or the bicep.
- For a deeper stretch, use your opposite hand to extend your wrist, bringing the back of your hand toward the forearm.
- Stay relaxed and hold the position for 60+ seconds for two to three sets.
Note: The wrist is often sore when the elbow is painful. Thus, you can add wrist extension or flexion to your stretch simultaneously.
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Elbow Flexion Stretch
This stretch is simply the opposite of the first one.
- Start by bending the elbow as far as possible until a stretch is felt across the back of the elbow.
- For a deeper stretch, use your opposite hand to flex your wrist, bringing the front of your hand toward the forearm.
- Hold the position for 60+ seconds for two to three sets.
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Resistance band bicep curls
Bicep curls are a great exercise to increase strength in the elbow joint and promote circulation to the painful area.
- Select a light resistance band and stand with feet shoulder-width apart.
- Step onto the center of the band so you can hold the free ends in each of your hands with your palms facing up toward the ceiling.
- Keeping the elbows close to your sides, bend them as you bring your hands towards your shoulders, all while keeping the neck relaxed.
- Then, slowly return your hands to the starting position for one repetition.
- Aim for 3 sets of 10 repetitions with a lightweight band.
- You can repeat the entire exercise again with your thumbs pointing up to target the inside of your forearm as well.
- When you’re ready to progress, you can increase the level of the resistance band or grab free weights.
Note: For strengthening exercises, focus on keeping control and going slowly, particularly when returning to the starting position.
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Resistance band tricep extensions
This exercise is similar to bicep curls but targets the triceps- a muscle group on the back of the upper arm. It’s beneficial for self-care and pain management in the elbow joint.
- Select a light resistance band and secure it to a sturdy surface (table, shut into a door, etc.).
- Stand with feet shoulder-width apart and place one end of the band in each of your hands with your palms facing inward toward each other and elbows bent.
- Lean slightly forward while keeping a good posture as you slowly extend the elbows and bring your hands behind you.
- Keep your neck relaxed and your upper arms glued to your sides as you return slowly to the starting position and repeat.
- Complete 10 to 15 repetitions for 2 to 3 sets total.
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Forearm rotation
Forearm rotation is an exercise that focuses on pronation (palm down) and supination (palm up) and is important for maintaining elbow joint health.
- Sit in a chair near a countertop or table where you can prop your forearm while leaving your wrist and hand free to move off the edge.
- Keeping the upper arm and shoulder still, focus on gently alternating between the palm rotation to face the ceiling and the floor.
- Repeat for 10 repetitions for 2 to 3 sets on each wrist.
- To progress, hold a small weight with most of the weight located above the hand by holding the edge of one side.
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Wrist extension and flexion
The muscles in the forearm connect the wrist and elbow for necessary upper body function. Thus, wrist strengthening and range of motion are important for managing elbow pain.
- Sit in a chair with your arm resting the same way it did it exercise #5.
- With your forearm resting and the palm of the hand facing down toward the floor, gently alternate between flexing (bringing the hand closer to the ground) and extending (the hand up toward the ceiling) for a count of two in each direction.
- Repeat for 10 repetitions for 2 to 3 sets on each wrist.
- To progress, hold a small 1- or 2-pound weight.
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Rows
For dynamic upper-body strengthening that involves the wrists, elbows, upper arms, and shoulder blades, rows are a great option.
- Start by selecting a light resistance band and attaching it to a sturdy surface as you did with triceps curls.
- Stand with your feet shoulder-width apart and hold one end of the band in each hand.
- With your palms facing each other, step away from the anchor point slightly until there’s tension on the bands. Bend your elbows to a 90° angle and squeeze your shoulder blades together as you pull your elbows back behind your body.
- Keep good posture and the upper neck relaxed as you focus on using the muscles between the shoulder blades.
- Repeat for 10 to 15 repetitions for 2 to 3 sets.
- Step further away from the anchor or find a stronger band when you’re ready to progress.
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Other dynamic moves
Dynamic exercises are great for promoting coordination in the entire upper body. When you’re ready to try new and more difficult exercises, you can consider the following:
- Modified push-ups
- Tricep dips
- Bent over fly rows
- Planks (classic or a side plank)
- Bird dogs on the hands and knees
- And more!
When trying these exercises, make sure that you keep them as pain-free as possible (some discomfort is okay). Never force a painful movement; modifying as needed is always better.
Other options for elbow pain
In addition to exercise, you’ll likely need to explore other options for an optimal recovery from elbow pain. The best options depend on the underlying issue and your health and preferences. Possible remedies include:
- Full rest from aggravating activities, followed by a gradual return.
- Pain management with prescription medications or injections.
- Use of pain-relieving modalities like ice, heat, ultrasound, etc.
- Physical therapy to get personalized education, exercises, lifestyle modifications, and more.
- Massage therapy to break up scar tissue and promote circulation.
- Wearing orthotic braces or splints for additional support.
- Managing underlying health issues contributing to elbow pain with medical guidance.
- In rare cases, surgical therapies when more conservative options have been unsuccessful.
If your elbow pain is not getting better with home remedies after a few weeks or your symptoms are worsening, it’s always best to see your doctor or physical therapist. With the right recommendations, you can return to feeling your best as soon as possible.
About JayDee Vykoukal
JayDee Vykoukal is a writer, blogger, Doctor of Physical Therapy, travel enthusiast, and mom of two girls. She is passionate about helping others live their best life via a healthy lifestyle.
Sources:
1.. Buchanan, B.K., & M. Varacallo. Tennis Elbow (Treasure Island, FL: Stat Pearls Publishing, 2023).
2. Mustafa, J.M., S. Boyle, & F. Scott. “Elbow pain: a guide to assessment and management in primary care.” British Journal of General Practice 65, no. 640 (2015): 610-612.
3. Reece, C.L., & A.J. Susmarski. Medial Epicondylitis (Treasure Island, FL: Stat Pearls Publishing, 2023).
4. Saeed, W., & M. Waseem. Elbow Fractures Overview (Treasure Island, FL: Stat Pearls Publishing, 2023).