How to Prevent Elbow Pain

Stiffness in the elbow joint, also known as tennis elbow, is a sometimes-debilitating injury that can be prevented if treated at the first signs of pain. Elbow pain can also be a sign of overuse in another part of the arm such as the fingers or wrist. In order to prevent elbow pain, your shoulders and upper arms need to be strengthened to keep you from overusing your elbows. Your elbow also needs to be kept strong and supported by a brace if you are feeling tenderness. If you focus on using your upper arms and shoulders as opposed to your elbow for strenuous activities, you can prevent elbow pain.

Things You'll Need

• Exercise band
• Elbow brace
• Ice
• Washcloth

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Instructions

• 1

  Attach an exercise band to the doorknob of a closed door. Stand so the band is fully extended, but do not stretch the band. You can purchase an exercise band at your local department store or gym.

• 2

  Bend the afflicted arm to make a 90-degree angle. With your elbow at your side, rotate your hand against the resistance to the opposite hip. Repeat 10 to 15 times with each arm.

• 3

  Repeat the exercise in the same position, but instead of rotating your arm to the opposite hip, start at the opposite hip and pull the band out to about one foot from your body. Repeat 10 to 15 times.

• 4

  Wear an elbow brace to prevent injury. You can purchase an elbow brace at your local drugstore. Wrap the brace tightly so your elbow feels supported, but not so tight as to cut off circulation or cause discomfort. Wear the brace during strenuous activities that might strain your elbow.

• 5

  Ice your elbow to relieve pain. If you are doing an activity that causes elbow pain, apply ice immediately. Wrap ice in a washcloth and apply directly to your elbow. Leave the ice on for 15 minutes and repeat every hour as needed.