Elbow pain can be a frustrating and limiting condition that can affect anyone, regardless of age or fitness level. Whether it’s due to an injury or overuse, elbow pain can prevent you from doing everyday activities like lifting or carrying objects, typing on a computer, using your mobile phone or even holding a cup of tea. Fortunately, there are stretches you can do to help relieve elbow pain and prevent further injury. Give these a try:
1. Wrist flexor stretch (Golfer’s elbow)
The wrist flexor muscles are located on the palm side of your forearm and are responsible for bending your wrist and fingers. This is the muscle and tendon that becomes unhealthy when you have Golfer’s elbow (medial epicondylitis). If you have Golfer’s elbow give it a go start gently, and stop if it aggravates your pain.
To stretch these muscles, extend your arm in front of you with your palm facing down. Use your other hand to gently pull your fingers towards your wrist until you feel a stretch in your forearm. Hold the stretch for 15-30 seconds and repeat on the other arm.
2. Wrist extensor stretch (Tennis elbow)
The wrist extensor muscles are located on the back of your forearm and are responsible for extending your wrist and fingers. This is the muscle and tendon that becomes unhealthy when you have tennis elbow (lateral epicondylitis). If you have tennis elbow give it a go start gently, and stop if it aggravates your pain.
To stretch these muscles, extend your arm in front of you with your palm facing down, make a fist with your fingers, and then bend your wrist down. You can use your other hand to help. You should feel a stretch in your forearm. Hold the stretch for 15-30 seconds and repeat on the other arm.
3. Triceps stretch
The triceps muscle is located on the back of your upper arm and is responsible for straightening your elbow. To stretch this muscle, bring your arm overhead and bend your elbow so your hand reaches behind your head. Use your other hand to gently pull your elbow towards your head until you feel a stretch in the back of your arm. Hold the stretch for 15-30 seconds and repeat on the other arm.
4. Biceps Stretch
The biceps muscle is located on the front of your upper arm and is responsible for bending your elbow. To stretch this muscle, with your arm relaxed by your side, extend it backwards and fully straighten your elbow. You should feel a stretch in the front of your arm. Hold the stretch for 15-30 seconds and repeat on the other arm.
5. Forearm pronation and supination
Pronation and supination refer to the movements of the forearm that allow you to turn your palm up or down. To stretch these muscles, relax your arm down by your side your palm should be facing inwards. keeping your arm straight turn your palm outward hold for 15 – 30 seconds before returning to the starting position and turn your palm to face forwards keep rotating until you feel a stretch. Hold the stretch for 15-30 seconds.
By incorporating these stretches into your daily routine, you can help alleviate elbow pain and prevent further injury.
Caution
As well as easing pain and tightness stretching can irritate some problems. Let’s take the examples of medial and lateral epicondylitis (golfer’s and tennis elbow) which are the most common causes of elbow pain. If you are experiencing an acute flare-up of this problem stretching can aggravate especially in the early stages so take it very gently and stop if it is making it worse.
If you are relying on stretches to resolve your problem then I think it’s likely you will be disappointed. In my experience rarely will stretching alone resolve an issue. Think of stretching it as an ingredient in a meal you are making – you are going to need more than 1 ingredient to make that meal.
Conclusion
These stretches are a great place to start. Remember if they are making your pain worse then stop and seek further professional advice. We must also remember that stretches have their limitations and stretches are only 1 ingredient when it comes to resolving pain and dysfunction. For more help in deciding if you have tennis or golfer’s elbow have a look at this blog, from here you can learn more and discover some of the other ingredients needed.
Happy stretching.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
