Elbow pain is a very common issue for so many of us, ranging from a dull ache to intermittently sharp pain.
Overuse or repeated pressure can strain the muscles of the lower arm and put too much stress on tendons. This constant tugging can eventually lead to microscopic changes in the tissue known as a tendinopathy.
The most common types of elbow pain are known as ‘Tennis Elbow’ and ‘Golfer’s Elbow’. Despite their names, these injuries can occur as a result of a range of physical activities – racquet sports, rowing, canoeing, weightlifting, hockey, swimming – as well as repetitive work tasks undertaken in a variety of occupations such as plumbing, painting, cooking, typing etc.
The elbow joint
If you bend your arm, you can feel three bumps at your elbow joint. Injury to the tendons that anchor muscles to the two bumps on either side of the elbow are a common cause of elbow pain. These bumps are:
- Lateral epicondyle– the bump on the outer side of the elbow. The muscles on the back of your forearm, responsible for curling your wrist backwards, are anchored to this bony point. Pain in this bump is called lateral epicondylitis (also known as ‘Tennis Elbow’). This area is particularly susceptible to tennis elbow because it has a poor blood supply.
- Medial epicondyle– the bump on the inner side of the elbow. The muscles on the front of your forearm, responsible for curling your wrist up, are anchored to this bony point. Pain in this bump is called medial epicondylitis (also known as ‘Golfer’s Elbow’).
Symptoms of elbow pain
Some of the symptoms of elbow pain include:
- dull ache when at rest
- pain when making a fist (golfer’s elbow)
- pain when opening the fingers (tennis elbow)
- soreness around the affected elbow bump
- weak grip
- difficulties and pain when trying to grasp objects, especially with the arm stretched out
- pain aggravated by trying to open jar lids or lift heavy saucepans
Causes of elbow pain
There are a number of circumstances that contribute to elbow injuries. They include:
- lack of strength or flexibility in the forearm muscles
- lack of strength in the shoulder muscles
- instability of the elbow joint
- poor technique during sporting activities (especially tennis and golf) that puts too much strain on the elbow joint
- inappropriate sporting equipment, such as using a heavy tennis racquet or having the wrong sized grip on a tennis racquet or golf club
- repetitive movements of the hands and arms, such as working on an assembly line
- continuously making the muscles and joint take heavy loads
- too much too soon eg. Normally you might play tennis twice per week but now you attend a 4 day tournament causing a sudden spike in your load
- other factors such as neck symptoms or nerve irritation
Treatment for elbow pain
- exercise, exercise, exercise! Tendons respond best to a very specific loading program prescribed by your physiotherapist. This program is designed to gradually increase the tendons tolerance to load and thus reduce your symptoms
- soft tissue massage
- ice massage
- acupuncture
- taping or bracing your elbow
- anti-inflammatory and pain-relieving medication can help you cope with the pain, but do not improve long-term outcomes
- surgery – in severe long term cases
Prevention of elbow pain
Ways to reduce the risk of elbow injury include:
- Always warm up and cool down thoroughly when playing sport.
- Avoid having sudden spikes in your load on a week to week basis. Any change sin loading should be very gradual
- Make sure you use good technique and proper equipment when playing your chosen sports.
- Do strengthening exercises with hand weights – your physiotherapist can prescribe the correct exercises for you.
- Avoid or modify work tasks that put excessive pressure on muscles of the forearm or that include the use of fingers, wrists and forearms in repetitive work involving forceful movement, awkward postures and lack of rest.
Where to get help
Give our friendly staff at PPS Physiotherapy a call if you are suffering any of the above symptoms.
Kellyville : 9672 6752
Carlingford: 9871 2022
