Manage Elbow Pain With Expert Tips and Exercises

Your elbows play a key role in countless daily activities, from holding a cup of coffee and carrying groceries to cooking dinner or tossing a ball for your dog. When elbow pain strikes, these everyday tasks can become uncomfortable and challenging.

Elbow pain can stem from a variety of causes and show up in different ways. You might feel a deep ache inside the joint, sharp pain in the surrounding tissues, or stiffness that limits your movement. Regardless of the symptoms or underlying cause, staying active is one of the best ways to support healing and regain your ability to enjoy the activities you love.

Read on to learn more about elbow pain and practical ways to manage it, and get elbow exercises recommended by Hinge Health physical therapists.

What Is Elbow Pain? 

Elbow pain refers to discomfort in one or both elbow joints or the surrounding soft tissues.

To visualize the anatomy, stand with your arms at your sides and your thumbs pointing out or away from your body. The side of your arm near your thumb is considered the outer elbow, while the side near your pinky is the inner elbow. “People usually report pain and tenderness in either of these areas,” says Nikki Sobotka Bond, PT, DPT, a physical therapist at Hinge Health. This often occurs when the muscles, tendons, or ligaments in the area become inflamed or irritated.

The muscles on the palm side of your forearm, known as flexors, help you bend your wrist inward toward your forearm. On the opposite side are the wrist extensors, which allow you to straighten and extend your wrist. When these tissues are irritated or injured, it can lead to pain, discomfort, and difficulty performing these movements.

While elbow pain can also stem from issues within the elbow joint itself, Dr. Bond notes that soft tissue-related pain is far more common.

Why Does My Elbow Hurt? 

Elbow pain can disrupt your daily life, making even simple tasks like lifting a cup or typing on a keyboard uncomfortable. The elbow is a complex joint supported by muscles, tendons, ligaments, and fluid-filled sacs called bursae, all working together to allow movement and stability. When any of these structures are irritated, inflamed, or injured, it can lead to pain or discomfort.

Understanding the potential causes of elbow pain can help you determine the best way to manage it. Here are some of the most common reasons why your elbow might hurt. 

• Tennis elbow. This is a type of tendonitis that causes pain in your outer elbow (thumb side) due to repetitive motions, such as swinging a tennis racket, painting, doing computer work, gardening, or playing a musical instrument. It can result in pain, a burning sensation, and difficulty gripping objects.

• Golfer’s elbow. This form of tendonitis affects your inner elbow (pinky side) and is often caused by repetitive wrist or arm movements, like swinging a golf club, throwing a baseball, woodworking, cooking, or kayaking. “When you do a motion like swinging a golf club, especially if the motion is repetitive, the tendons in your swinging hand get stretched, which can cause irritation in the tendon,” explains Dr. Bond. Golfer's elbow typically leads to pain and tenderness on the inside of your elbow.

• Elbow bursitis. This condition occurs when the fluid-filled sacs (bursae) at the tip of your elbow become inflamed, often from resting your elbows on hard surfaces, such as during computer work. Symptoms include swelling, redness, and tenderness.

• Overuse. Repeated or prolonged activities such as cooking, gardening, or playing sports like tennis or golf can strain your muscles and tendons, leading to pain and discomfort.

• Arthritis. This occurs when the cartilage in your elbow joint wears down — often a normal part of aging. This can sometimes contribute to pain, stiffness, and swelling.

• Cubital tunnel syndrome. This condition occurs when the ulnar nerve (funny bone nerve) is compressed, often from frequent elbow bending or resting it on hard surfaces. It can cause numbness, tingling, and pain in your elbow and fingers.

• Trauma. Injuries such as dislocations, fractures, or sprains can cause intense pain, swelling, and bruising. “The elbow is a really solid joint, so usually an injury like a dislocation happens with a traumatic event, such as a bad fall,” explains Dr. Bond.

Elbow Pain Symptoms

Elbow pain symptoms can vary depending on the cause and location of the issue. Common symptoms of elbow pain may include: 

• Pain in one or both elbow joints. 

• Pain in the tendons or muscles around your elbow on either side.

• Tingling or numbness in your wrist or hand. 

• Difficulty gripping objects with your affected arm. 

• Limited range of motion in your elbow or wrist.  

• Muscle stiffness near your elbow.  

• Swelling or bruising around your elbow.

These strengthening and stretching exercises are recommended by Hinge Health physical therapists to help you manage your elbow pain symptoms, improve your ability to perform everyday elbow movements, and prevent the likelihood of developing another elbow injury in the future. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Elbow Pain Treatment Options

Elbow pain can make daily activities challenging, but the right combination of treatments can help relieve discomfort and support recovery. Here are some effective options to consider. 

• Physical therapy. Working with a physical therapist can help you pinpoint the cause of your elbow pain and develop a tailored exercise plan to address it. “As your symptoms improve, your PT can introduce more challenging exercises to further build strength, enhance mobility, and prevent future issues,” says Dr. Bond. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Activity modification. Awkward or repetitive motions can worsen elbow pain, so aim to adjust your movements or take breaks regularly. Dr. Bond recommends maintaining a neutral elbow position — where your arm forms a straight line from the elbow to your hand — when possible. Small tweaks, like adjusting your workspace if you sit at a desk or avoiding prolonged leaning on your elbows, can significantly reduce strain on the tissues and promote healing.

• Bracing. For conditions like tennis or golfer’s elbow, wearing an elbow brace can be a helpful temporary measure to provide targeted support while symptoms calm down. “Braces apply gentle pressure to offload the tendons and prevent irritation during activities like playing tennis or golf,” explains Dr. Bond. This can make it easier to stay active and perform daily tasks without aggravating the area, but it’s important to use bracing as a short-term tool while working on long-term solutions, such as strengthening and improving mobility.

• Massage. Gentle massage of the elbow tissue, whether performed by a professional or done at home, can help alleviate pain while improving circulation and flexibility. Using techniques like circular motions or light pressure over tight muscles can promote relaxation and reduce tension.

• Ice and heat. Both ice and heat can effectively help manage elbow pain. Ice is ideal for reducing swelling and inflammation, particularly after activities that exacerbate discomfort. Heat helps soothe tight muscles and improves blood flow to support the healing process. Experiment with both to see what works best for your symptoms.

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for elbow pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

PT Tip: Change Up Your Posture

While there’s no “wrong” position for your elbow, it’s helpful to vary your posture frequently. “For many elbow injuries, it’s about finding a neutral home base,” says Dr. Bond. This means paying attention to your repetitive activities and asking yourself if there’s a way to adjust your posture to a position that feels more comfortable and less strained. Small changes, like altering how you hold objects or rest your arms, can make a big difference in reducing irritation and promoting recovery.

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Jayanthi, N. (2022, October). Elbow Tendinopathy (Tennis and Golf Elbow). UptoDate. Retrieved from https://www.uptodate.com/contents/elbow-tendinopathy-tennis-and-golf-elbow 

2. Golfer’s Elbow. (2018, May). National Library of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK507002/

3. Degen, R. M., Conti, M. S., Camp, C. L., Altchek, D. W., Dines, J. S., & Werner, B. C. (2017). Epidemiology and Disease Burden of Lateral Epicondylitis in the USA: Analysis of 85,318 Patients. HSS Journal, 14(1), 9–14. doi:10.1007/s11420-017-9559-3

4. Bretschneider, S. F., Los, F. S., Eygendaal, D., Kuijer, P. P. F. M., & Molen, H. F. (2021). Work‐relatedness of lateral epicondylitis: Systematic review including meta‐analysis and GRADE work‐relatedness of lateral epicondylitis. American Journal of Industrial Medicine, 65(1), 41–50. doi:10.1002/ajim.23303

5. Tennis Elbow: An Overview. (2018, May 30). National Library of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK506998/#:~:text=About%202%25%20of%20the%20population,common%20in%20men%20and%20women. 

6. Martinez-Catalan, N., & Sanchez-Sotelo, J. (2021). Primary Elbow Osteoarthritis: Evaluation and Management. Journal of Clinical Orthopaedics and Trauma, 19, 67–74. doi:10.1016/j.jcot.2021.05.002

7. Ravalli, S., Pulici, C., Binetti, S., Aglieco, A., Vecchio, M., & Musumeci, G. (2019). An Overview of the Pathogenesis and Treatment of Elbow Osteoarthritis. Journal of Functional Morphology and Kinesiology, 4(2). doi:10.3390/jfmk4020030