Elbow pain

Pain in your elbow is often caused by inflammation of the tendons inside or outside of the elbow. It is common for this kind of pain to radiate from your elbow into your arm and towards your wrist. You’ll often be able to trigger the pain by applying pressure to the sore tendon.

Find the right program for you

Why does it hurt?

The most common kind of tissue damage to the elbow are the so-called tennis elbow (pain on the outside of the elbow) and golf elbow (pain on the inside of the elbow). Though often enough, it’s not sport that causes these injuries, but repetitive strain, such as working for many hours a day with a mouse and keyboard or physical labor. The most common causes are:

  1. Excessive strain: The tendons of the elbow are subjected to an unaccustomed strain over a longer period of time.

  2. Acute injury: The tendons of your elbow are damaged due to a sudden and often overwhelming strain.

  3. Degeneration: Tendons become weaker and stiffer with age, which naturally causes an increased risk of injury and inflammation.

Pain and inflammation are the body’s way of telling you to ease the strain on your elbow. Two things are critical in treating your pain:

  • Reduce the frequency of the activities that led to your injury. When lifting heavy objects, make sure you lift with your palms facing upwards, as this will put less strain on your elbow. In comparison, try bending your wrist towards yourself and notice how the muscle of your elbow immediately flexes.

  • Perform exercises that stimulate the painful tendons in your elbow and increases blood flow in the area. Part of those exercises need to be stretching exercises, while strength exercises will help you avoid future reinjury.

How Injurymap treats your elbow pain

Injurymap’s program for treating elbow pain consists of exercises that stimulate and help rehabilitate the tendons. The first exercises focus on light mobility, which will prepare you for the stability and strength exercises that will return your tendon to normal. Stretching exercises are also a part of the program, and they will help ensure your continued mobility and help you avoid future injuries.


Exercises for Elbow pain

  1. Tennisball I

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    • Take a tennis ball or a ball of similar softness with a large cut along its side.
    • Squeeze the tennis ball for 2-3 seconds while holding the elbow slightly bent.
    • Perform 3 sets of 8 repetitions with each arm.
  2. Hand towel I

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    • Stand up.
    • Grab a small towel or something similar.
    • Make a fist while squeezing the towel with your fingers.
    • Perform 3 sets of 3 repetitions.
  3. Wrist flexion stretch III
    30 sec. x 3 sets

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    • Make sure your palm is pointing towards the floor.
    • Pull your hand backwards with the other arm.
    • Hold the stretch for 30 seconds and perform 3 repetitions with each arm.

Treat your pain with Injurymap

Download the app to get a customized program that addresses your specific pain with exercises.