Elbow pain can have many different causes. The symptoms that occur can also vary depending on the injury and can cause restrictions in different movements. Part of the rehabilitation measures for elbow pain are especially targeted exercises for the painful elbow joint. Depending on the cause, these aim to strengthen the muscles, stabilize the elbow joint, stretch the tendons and ligaments and mobilize the joint. Which exercises are suitable for which cause of pain is decided by the treating physiotherapist in consultation with the treating physician.
Exercises
Stretch: Stand straight and upright and cross your hands behind your back. From this position lift your arms as far as possible towards the ceiling. Hold the stretch for 20 seconds.
Stretch: Stretch one arm straight forward and fold the wrist down. With the other hand, pull the wrist towards the body so that you feel a stretch on the forearm. Hold this stretch for 20 seconds.
Mobilization: Hold one arm at a 90° angle at chest level in front of the body. Then move the forearm upwards from the elbow joint and outwards as far as possible. Then return to the starting position and repeat the exercise 10 times.
Strengthening : Take a light weight in each hand (e.g. a small water bottle). Now move the weight from the elbow joint towards the shoulder and back again. Repeat 3 times 10 times.
Stabilization: Stand in the quadruped position. Then lift the right arm and the left leg stretched out at the same time. Hold this position for 20 seconds and then change sides.
During the exercise make sure that your wrist is below your shoulder and that the support arm is not completely pushed through. 2 repetitions per side. Strengthening : Take a small weight in your hand.
Raise your arm stretched upwards. Now bend the arm at the elbow joint so that you lower the weight backwards so that it almost touches the shoulder blade. Then back into the overhead extension.
2 times 10 repetitions per side. You can find more exercises for elbow complaints under:
- Exercises for elbow arthrosis
- Exercises for torn ligaments in the elbow
- Mouse arm exercises
- Exercises tennis elbow
- Stretch: Stand straight and upright and cross your hands behind your back. From this position lift your arms as far as possible towards the ceiling.
Hold the stretch for 20 seconds.
- Stretch: Stretch one arm straight forward and fold the wrist down. With the other hand, pull the wrist towards the body so that you feel a stretch on the forearm. Hold this stretch for 20 seconds.
- Mobilization: Hold one arm at a 90° angle at chest level in front of the body.
Then move the forearm upwards from the elbow joint and outwards as far as possible. Then return to the starting position and repeat the exercise 10 times.
- Strengthening : Take a light weight in each hand (for example a small water bottle). Now move the weight from the elbow joint towards the shoulder and back again.
3 times 10 repetitions.
- Stabilization: Stand in the four-footed position. Then raise your right arm and left leg stretched out simultaneously. Hold this position for 20 seconds and then change sides.
Make sure that your wrist is below your shoulder and that the support arm is not completely pushed through. 2 repetitions per side.
- Strengthening : Take a small weight in your hand. Raise your arm stretched upwards.
Now bend the arm at the elbow joint so that you lower the weight backwards so that it almost touches the shoulder blade. Then back into the overhead extension. 2 times 10 repetitions per side.
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