Exercises for Elbow Pain

Elbow pain is common among athletes and is often referred to as tennis elbow or golfer's elbow. Acute injuries can occur from an overextension or misguided movement, affecting the muscle around the joint, tendons and ligaments. Here are some simple exercises that can help reduce pain and prevent future injury.

Forearm Stretching

• Stretching the muscles in the forearm by flexing or extending the fingers helps release stress on the elbow. Extend the injured arm directly in front of the body with the palm facing down. Take your other hand and pull the fingers toward the ground, which will stretch all the way from the wrist to the elbow. Then repeat the procedure while pulling the fingers to the sky, thus stretching the underside of the forearm.

Tennis Ball Squeeze

• Squeezing a tennis ball improves the strength of forearm flexors, improving control over the joints and reducing the likelihood of stress on the arm because of fatigue. As the muscle fatigues, the elbow absorbs the stress of a tennis stroke or golf or baseball swing.

Opening the Rubberband

• Just as the flexor muscles in the forearm need to be flexible and strong, so do the extensors. Start with a rubberband wrapped around the top knuckle of the five fingers on the arm that needs to be strengthened, then open the rubberband as far as possible. If this is too easy, add a rubberband or double it around the finger to add resistance.

Upper Arm

• Bicep curls and tricep extensions also help strengthen the upper arm, create stability in the joint and reduce injury. By having a strong, flexible arm, a person increases control over broad muscle movements and fine motor control in the arm and hand, allowing them to maximize form, power and control.