I have had diabetes my entire life, and I am very thankful for the fact that modern medical discoveries have helped me live a happy, healthy life despite my disease. I have had to watch what I eat and take medications daily for most of my life, and while i used to feel like I was "missing out" when other children were able to eat sugary candy and I wasn't, I eventually learned that sugar-free candy tastes great. I am always keeping up on the latest diabetes research, and while researching, I have also learned about many other diseases and ailments and how they are treated and controlled. I know others are too busy to browse a bunch of medical websites, like I like to do, so I decided to start a blog that others can visit that contains information on a variety of medical topics all in one place!
Modern Medicine Saves Lives Every Day
Three Exercises And Stretches For Elbow Pain
For Content
If you play tennis or golf, work with your hands, or even spend most of your day typing, you may find that your elbows become tight and sore quite often. Usually, this soreness can be attributed to a tendon or muscle injury. The best thing you can do to heal the injury is to take some time off from any activity that requires use of your arms and elbows. Beyond that, you can incorporate one or more of the following exercises into your routine in order to strengthen and stretch your elbows.
1. Rubber Band Stretches
This exercise will help strengthen the muscles in your forearm so that when you use your arm, less strain is put on your actual elbow joint. All you need to do is pinch your thumb and fingers together. Then, wrap a rubber band around your pinched-together fingers. Open and close your hand, stretching the rubber bands as you do so, until your hand feels fatigued. Rest, and then repeat. Try doing this twice per day—with both hands of course. Use wider rubber bands to increase the resistance and your hands and arms will grow stronger.
2. Extended Arm Stretch
This stretch helps lengthen the muscles and tendons that run along the bottom of your forearm. As you loosen these tissues, they put less strain on your elbow. Stand an arm's length from the wall, and reach one arm out in front of you. Place that palm flat on the wall, Then, lean into the arm, sinking weight downward so you can feel the stretch through your wrist and arm. Hold the position for 20 seconds, and then repeat the exercise with the other arm. Try doing this stretch morning and night. You can repeat it any time during the day if you feel like your muscles are getting tight.
3. Wrist Rotations
This exercise really could not be any easier, but it works wonders for keeping your forearms and elbows loose. Start with your arm bent at the elbow, and rotate your wrist slowly in a circle. Reverse directions, and rotate again. Then, straighten your elbow and do the same thing with your arm held straight. Repeat this exercise daily whenever you have a few minutes to spare.
If the exercises above do not help ease your elbow soreness, visit a physical therapist, like one form Town Center Orthopaedic Associates, P.C., in your area. They can show you some more specialized exercises so you can enjoy relief.
Share