Strong Pain Free Elbows

This month’s blog is dedicated to your elbows. They’re very useful when they work but very annoying when they don’t. Typically elbow pain is not necessarily related to a specific injury, although of course this does happen. More commonly there is an insidious onset of pain that gradually creeps up on you.


Either way if the muscles that attach onto your elbow are tight along with your wrist and shoulder joints, these hidden gremlins can contribute to your elbow’s misdemeanours. Even if you believe your elbows to be in fine fettle, run through the high jinks on offer to see if your fettle is as fine as you think it is.


The Photo

I realise it’s cheesy but in my defence, my family made me do it when I asked for ideas for an elbow image…Mind you, it’s a terrific stretch for your upper back, neck, shoulders and for your elbows as you straighten your arms outwards from this starting position.


Have a think

In general terms have a think about how often you use your arms to push or pull with heavy or awkward tasks compared to how much they are involved in light activities throughout the day.


If you are busy but doing light, non resistive activities (computer, driving, cooking,) and then you suddenly require a strong hard grip to lift or push or pull or carry heavy things even for a short period of time, this sudden change in muscle activity is very stressful to the muscles and joints. It’s like walking along steadily and suddenly breaking into a sprint without gradually building up the pace.


In contrast if you are doing repeatedly heavy pushing or pulling or lifting or carrying for any length of time, without allowing your arms time to recover or stretch out tension, this is comparable to doing an all out sprint without taking long enough moments to walk for a bit.


Strong pain free elbows

Elbow pain often follows a history of “silent strain” (silent because you are not necessarily conscious of it) due to muscle weakness and tightness in the arm. A restriction in movement at your wrist and shoulder will force your elbow to work harder than it is designed to.


In addition, if your ribs are stiff and your ability to rotate from your waist when sitting is restricted, the way in which your whole arm moves when you turn to reach for something or  turn to reverse your car for example, will be distorted.


Managing an acute pain

Acute injuries arising as a direct result of a particular event (prolonged gripping, heavy lifting etc) is best managed in the first instance by applying ice over the affected area (frozen peas over a dry tea towel to avoid ice burns to the skin for 5-10 minutes on the affected area).


As far as is possible avoid the aggravating movements for a time. Try the stretches below to see if they ease the pain.


1.Triceps Stretch

Triceps stretch

Raise arm one and place your hand behind your head as far as you can. Take your other arm and gently move arm one further back. Feel the stretch above your elbow of arm one.

Stretch both arms.






Chair dips

Chair dips

Move your bottom away from the front of the seat. Hold the sides of the seat. Slowly lower your bottom by bending your elbows.

Feel the work in the back of your arms above your elbows.





Hide your thumb in the palm of your hand

Radial neural stretchStand or sit up straight with your arm out to the side.  Rotate your arm forwards so your thumb points to the floor and your palm faces backwards. Wrap your fingers around your thumb.

Bend your wrist so your fingers move closer to the underside of your wrist keeping your arm straight and still. Feel the stretch on the top of your forearm.

Repeat on both arms.




I’m here to help

As always, if you have any questions regarding any of the above or regarding some other health issue, please feel free to contact me either by email or through the contact form on my website. Alternatively give me a call. It’s always good to talk!

Looking to make the most of the body you’re in, for more of the life you want.
Then hop onto my mailing list for tips and information!

It’s not about finding more time to exercise.  Really!

Physiotherapy through movement

Founded in human evolution

makes every move you make count, in everything you do.  

There are 8 comments

  1. debi 4th June 2015 at 1:08 pm

    Great Blog really enjoying these monthly tips!

    1. Rachel Kili 7th June 2015 at 5:19 pm

      Hi Debi

      It is so useful to have this feedback, thank you. I am so pleased that you are finding my blog helpful.


  2. Marilyn anderson 4th June 2015 at 5:23 pm

    Look forward to your blog each month, and do try to do them (some times)!!! Thank you, keep up the good work

    1. Rachel Kili 7th June 2015 at 5:15 pm

      Well done Marilyn in trying to keep up with each month’s blog activities! I’m very impressed. Your feedback is most helpful because I then know what I write is hitting the spot! Thank you.


  3. kath 4th June 2015 at 10:15 pm

    Love this months blog Rachel, you have a fab turn of phrase that makes me laugh out loud.
    Ooo but those elbows are having some TLC this week. Thanks kx

    1. Rachel Kili 7th June 2015 at 5:21 pm

      Hello Kath,

      I hope that you really are able to give your elbows some TLC this week! I am so glad my blog is both entertaining and useful!!


  4. Sven 7th June 2015 at 9:05 am

    Love the stretches-and the stick men!

    1. Rachel Kili 7th June 2015 at 5:12 pm

      Hello Sven,
      I am delighted you like my stretches and stickmen. I hope you are able to find a little time in your day to put them into action!


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