Whether you’re dealing with tendonitis, a golfer’s elbow, tennis elbow, or any other names for this general condition, having elbow and high forearm pain can interfere a lot in everyday life.
After all, elbows are involved every time you lift something and when it triggers a pain response every time, it can be really disheartening.
Try as you may, elbow pain can be very hard to get rid of.
“Believe me, I know”
I have patients come to my clinic after weeks, months, and sometimes even years of suffering from elbow pain.
Naturally, each case of elbow and forearm pain is different and needs to be addressed on an individual basis. But, there’s been one technique, in particular, that’s been very successful in easing and controlling pain in the lower arms.
Oftentimes, the solution to a big problem is right in front of you. You just haven’t thought to try it yet or you’ve simply just overlooked it.
Believe it or not, I’ve helped more people get rid of their elbow pain recently, just by having them stretch their shoulders!
As it turns out, most people don’t take the time to stretch or do any form of recovery work to maintain their mobility and range of motion. Problems quickly arise with this tightness and loss of mobility.
How Tight Elbows Could Be Causing You Problems
More often than not, when muscles become too tight, they often cause pain in that specific muscle itself. But sometimes, it can even cause pain on the opposite side of the body or in the opposing (antagonist) muscle group.
The pain can even show up downstream of the muscle, as is the case with elbow and high forearm pain.
In this case, the triceps become tight and begin to pull excessively on the lower arm bone. As a result, the elbow and forearm areas become extremely sore.
The natural reaction, since the back of the forearm hurts, is to start addressing the back of the forearm. Seems reasonable right? Doctors may even give you supports, wraps, and other bandages to reduce the pain in that area.
Unfortunately, this approach is only an attempt to address the symptoms of the injury, not the cause. And because of this, your results will probably be limited in how beneficial they are.
Do you have a tennis elbow? Watch this video for exercises to reduce pain
Plus, once you stop and remove the supports, the pain comes right back.
The fastest way to relieve elbow pain
If this is what you’ve experienced, I have two great tricep stretches that can be done on a regular basis. They only take a few minutes to do and will take care of that annoying, nagging elbow and forearm pain you’ve had to deal with for so long. These stretches are the fastest way to get rid of elbow pain.
Suggested stretches:
- 1. Triceps overhead static stretch
Sit in a chair or stand in a relaxed position with your back straight. Raise your left arm straight overhead, then bend it so your left hand is on the middle of your upper back. Your biceps and forearm should be touching. Reach over with your right arm and grasp your left elbow on the top so your right palm faces down. Pull the left elbow gently toward your right side until you feel a stretch. Hold for ten to 20 seconds and repeat on the other side. - 2. Cross body stretch
Sit comfortably in a chair or stand with your back straight. Reach your left arm across your body, just under your chin at about shoulder level. Place your right hand on the outside of your left elbow and pull your left arm gently toward your right shoulder. Stop when you feel a stretch in your left triceps and hold for 20 seconds. Relax and repeat this stretch with your right arm.
To learn how to prevent elbow pain. Click here.
Naturally, this is one of the many things that can be done for elbow pain. I know in my career, I’ve successfully corrected elbow/ forearm pain in many different ways and I’d love to share them with you.
If your elbow pain persists, try out one of my free 20-minute discovery visits!
Dr, Nick’s greatest passion is seeing his patients recover from injury and return to their activities that bring them joy.
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