How do you get rid of elbow pain?
Elbow pain can be cured in a few steps that are simple and effective, and this depends on the location and cause of the pain:
Step 1: Find out the elbow pain's location
On the exterior end of the elbow, there is a bony structure, which is called lateral epicondyle. If you experience tenderness at this point, the reason is mostly lateral epicondylitis, also known as tennis elbow. There is another bony structure but on the inner side, which is called medial epicondyle, and tenderness in this point is medial epicondylitis, also known as golfer’s elbow.
Overuse of the elbow muscles increases the inflammation of the tendons in a condition called tendinitis. This could also lead to elbow pain.
Step 2: Find out the cause of the pain
To change and prevent incorrect posture or positioning of the arm in the future, it is important to observe how you use your arms.
Step 3: Commencement of treatment
Sometimes, the pain in the elbow disappears by itself, but this could take quite long. Fortunately, there are certain ways to treat the pain before they get extremely unbearable:
Generally, there are four things that you must start practicing immediately to treat the elbow pain. To let your arm rest and recover, it is better to avoid lifting heavy objects and gripping. If something is causing your elbow pain and you continue doing it, it will worsen the condition, and hence, they should be avoided.
- Heat: If the pain has existed for around a week or two, place a hot pack around the elbow and forearm. This will improve the blood flow and expedites the healing process. Make sure to avoid direct contact of the skin with the heat.
- Stretch: Stretch the muscles in the forearm gently. Exercise enough care that it is pain-free too. You must sense a slight pull or stretch along the forearm musculature. But this stretch doesn’t mean elbow pain. Stretch for ten seconds and release. Stretch again. Repeat this ten times for 4-5 times a day.
- Counterforce brace: A counterforce brace is like a strap around the forearm. This helps to alleviate or dissipate the pressure from the muscles before they reach the elbow where the elbow pain originates. Place the highly padded part 2-3 finger space below the point where the pain originates. This point could either be medial epicondyle or lateral epicondyle. The brace must fit properly, but it should not be tight. Tighter fitting braces disrupt the circulation to the hand. This brace must be worn during all the activities.
- Wrist immobilization brace: In case of severe elbow pain and a severe pain in the forearm, wrist immobilization may be helping more than a counterforce brace. During immobilization, the wrist muscles get to rest well and help them in arranging correctly in order to heal properly. A wrist brace has to be worn all day and night. One can buy the wrist immobilization brace over the counter.