Elbow
The elbow is a complex joint that allows you to flex and extend your forearm. It also enables the rotation of your forearm and hand. As your elbow is used in virtually all daily activities, elbow pain can negatively affect your quality of life and ability to function.
Symptoms and Possible Causes
Tennis elbow - Tendinitis
Tenderness on the outside of the elbow. Morning stiffness with persistent aching. Soreness of the forearm muscles. Pain is worse when grasping or holding an object (a sign that active inflammation is present because of the tendinitis)
Golfers elbow - Tendinitis
Pain and tenderness. Usually felt on the inner side of your elbow, the pain sometimes extends along the inner side of your forearm. Stiffness, numbness or tingling, you may have weakness in your hands and wrists.
Tips to relieve the pain
What you need to do ...
To Do …
- Take a few days off from activities or sports that aggravate your symptoms.
- Use an ice pack (or a bag of frozen peas) in a towel and place it on your wrist for up to 20 minutes every 2 to 3 hours.
- If the pain is tense use a brace or bandage around your elbow during your daily activities.
- If you lie on the site use pillow between the painful elbow and between your legs/
- If the pain is too much use sling or keep your arm close to your chest.
Not To Do …
- Avoid squeezing objects with your hand or fingers.
- Do not use heat packs or have hot baths for the first 2 to 3 days after an injury.
- Do not sleep on the site with the painful elbow (better on top).
To Do …
- Wear a brace to support your elbow and ease pain, especially during the work.
- Place you elbow on the table when typing.
- Take off any jewellery if your hand looks swollen. Rest your elbow when you can.
- Use pillow on your knees and rest your painful elbow and forearm on it.
- Use an ice pack (or a bag of frozen peas) in a towel and place it on your elbow for up to 10 minutes when you finish from the work.
Not To Do …
- Use heat packs during or after the work.
- Avoid using your forearms to curing weights.
- Avoid to holding your phone with elbow bend. Use handsfree.
To Do …
- Take a few days off from activities or sports that aggravate your symptoms.
- Warm up and stretch -Keep your hand and forearm flexible and stretched before exercise.
- Keeping your forearm and wrist in straight alignment puts your arm in the most stable position.
- Put an ice pack after your exercises in a towel on your wrist for 10 minutes.
Not To Do…
- Suffer or continue to exercise with pain.
- Use hot packs after the exercises.
- Lift heavy objects or grip anything too tightly.
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