Musculoskeletal Portal
Understanding Elbow Pain
Elbow pain can result from injury, overuse, or underlying conditions such as arthritis or nerve compression. Whether caused by repetitive movements, sports injuries, or strain from daily activities, elbow pain can interfere with work, exercise, and even simple tasks.
This page explores the common causes of elbow pain, treatment options, and self-care strategies to relieve discomfort and restore mobility.
Elbow pain can affect everyday tasks, but most cases can be treated with self-care, lifestyle changes, and strengthening exercises. Understanding the cause of your pain and taking proactive steps to manage it can help improve mobility, reduce discomfort, and prevent future problems.
Start today by making small adjustments, practicing gentle stretches, and using supportive treatments to protect your elbow health.
When to See a Doctor
Seek medical help if you experience:
- Severe or persistent elbow pain that does not improve
- Weakness, numbness, or tingling in the arm or fingers
- Inability to move the elbow or grip objects properly
- Swelling, redness, or warmth around the joint, which may indicate an infection
A healthcare provider can diagnose the cause of the pain and recommend the best treatment plan to prevent further complications.
Preventing Elbow Pain
To avoid recurring elbow pain, take these preventive measures:
- Strengthen Forearm Muscles
Regular exercises can support the elbow joint and prevent overuse injuries. - Use Proper Technique Whether lifting, playing sports, or using tools, correct technique reduces strain.
- Take BreaksAvoid repetitive motions for long periods—rest your arms when needed.
- Stretch Before Activity
Warming up before sports or heavy lifting can prevent strain injuries. - Ergonomic Adjustments
Ensure your workstation is set up correctly to reduce strain on the arms and wrists.
>> CHARTERED SOCIETY OF PHYSIOTHERAPY>> BRITISH ORTHOPAEDIC ASSOCIATION>> elbow & arm pain (nhs)Common Causes of Elbow Pain
The elbow is a complex joint that allows bending, straightening, and rotation of the forearm. Pain in this area can be caused by:
1. Repetitive Strain and Overuse Injuries
- Tennis Elbow (Lateral Epicondylitis)
Pain on the outer elbow, caused by repetitive wrist and arm movements (e.g., typing, tennis, gardening). - Golfer’s Elbow (Medial Epicondylitis)
Pain on the inner elbow, common in golfers, weightlifters, and manual workers.
2. Joint and Tendon Conditions
- Bursitis
Inflammation of the small fluid-filled sacs that cushion the elbow joint, often caused by repetitive pressure or injury. - Tendonitis
Inflammation of tendons in the elbow, leading to stiffness and pain.
3. Nerve Compression and Trapped Nerves
- Cubital Tunnel Syndrome
Compression of the ulnar nerve (the "funny bone"), causing numbness, tingling, or weakness in the forearm and fingers. - Radial Tunnel Syndrome
Affects the radial nerve, causing pain along the outer forearm.
4. Arthritis and Degenerative Conditions
- Osteoarthritis
Wear and tear of the elbow joint, leading to stiffness, pain, and reduced movement. - Rheumatoid Arthritis
An autoimmune condition that causes joint inflammation and swelling
5. Fractures and Dislocations
- Elbow fractures
Elbow fractures can occur from falls or direct impacts, leading to severe pain, swelling, and difficulty moving the arm. - Dislocated Elbow
The bones in the elbow joint move out of place, often due to trauma or accidents.
Symptoms of Elbow Pain
Elbow pain can vary depending on the cause, but common symptoms include:
- Pain, tenderness, or aching around the elbow joint
- Stiffness or reduced range of motion
- Swelling or warmth in the elbow area
- Tingling or numbness in the hand or fingers (linked to nerve compression)
- Weak grip strength or difficulty holding objects
Seek medical attention if:
- Pain is severe or sudden after an injury
- There is significant swelling, bruising, or deformity
- You experience numbness, weakness, or loss of function in your arm or hand
Self-Care and Home Remedies
Many cases of elbow pain can be managed at home with simple self-care strategies
- Rest and Activity Modification
- Avoid repetitive movements that worsen the pain.
- Reduce activities that put strain on the elbow, such as lifting heavy objects.
- Cold and Heat Therapy
- Ice packs – Apply to the elbow for 15-20 minutes every few hours to reduce swelling.
- Heat therapy – A warm compress can help relax stiff muscles and improve circulation.
- Gentle Stretches and Exercises
- Wrist Extensor Stretch
Hold your arm straight and gently pull back on your fingers to stretch the outer forearm (for tennis elbow). - Wrist Flexor Stretch
Extend your arm, palm up, and gently push fingers down to stretch the inner forearm (for golfer’s elbow). - Elbow Rotations
Slowly rotate your forearm from palm up to palm down to improve mobility.
Tip: Stretch gently and consistently to avoid aggravating the pain.
Treatment Options for Elbow Pain
If home remedies are not enough, medical treatments may be required:
- Pain Relief Medications
Over-the-counter painkillers like ibuprofen or paracetamol can reduce pain and inflammation. - Physiotherapy
A physiotherapist can provide tailored exercises to strengthen muscles and improve flexibility. - Bracing or Splints
Wearing an elbow brace or strap can help reduce strain on the tendons - Corticosteroid Injections
May be used for severe inflammation, but should not be overused.
- Surgery (Rare Cases)
If conservative treatments fail, surgery may be considered for conditions like severe tendon damage or trapped nerves.
