Elbow pain affects numerous movement sequences and therefore slows you down enormously in everyday life. It is therefore important that you elbow pain seriously, analyze it precisely and take the appropriate measures to alleviate the pain or combat the cause. We would like to help you with this! Here you can find out everything you need to know about elbow pain.
Elbow pain - How exactly does it hurt you?
So that we can identify the possible causes of your elbow pain narrow down the possible causes of your elbow pain, let's first take a look at the the type of pain. Do you feel the pain in your elbow as a feeling of pressure or rather as a pulling or stabbing sensation? Is there any swelling or itching in the affected area in addition to your elbow pain? Perhaps your elbow is also warmer than average or cracks unpleasantly? These small details help enormously when analyzing your elbow pain. For example, swelling or warmth can indicate inflammation, whereas a pressing pain suggests a general overload (e.g. from sport). It is also important to determine the duration of the pain precisely. Does it occur briefly after certain movements (acute) or has it been with you for a long time (chronic), possibly even without interruption? Our tip: It's best to write down all observations about your elbow pain immediately and in as much detail as possible. You can then show this pain diary to your doctor if necessary, making it easier for them to diagnose your elbow pain.
If your elbow hurts, these causes may be behind it
Elbow pain can arise from a variety of causesincluding overuse, injuries, inflammatory diseases and more. For an initial overview, we have briefly summarized the top 5 triggers for elbow pain. Later, we will go into more detail on the individual points and the associated complaints:
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Overuse: Repetitive movements that strain the elbow joints can lead to elbow joint pain over time, especially during sport. Examples of this are the famous tennis elbow and the no less notorious golfer's elbow, in which the tendons at the insertions of the elbow muscles are overstressed. However, certain professions can also pose a risk of elbow pain. For example, it is common in people who regularly work at a computer. Here too, the elbow is used frequently and sometimes excessively in the same sequence of movements. The result: elbow pain when stretching or even at rest. Of course, being overweight also increases the strain on the joints, including the elbows, which can lead to pain in the elbow joint or the entire elbow area.
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Injuries: Falls, blows or accidents can lead to sprains, strainsfractures or other complaints in the elbow area. Injuries to the ligaments and muscles in particular, such as tears or overstretching, cause elbow pain and restricted movement. These often occur in sports that require repetitive or stressful movements of the elbow. We have already mentioned tennis and golf in this context, but weightlifting and climbing are also important when it comes to elbow pain.
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Inflammatory diseases: Diseases such as rheumatoid arthritis, psoriatic arthritis and gout can lead to joint inflammation, including the elbow joint. Inflammation of the bursae (bursitis), which act as a cushion between bones, muscles and tendons, can also cause pain in the elbow. And the widespread inflammation of the tendons is often associated with elbow pain.
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Nerve compression: Increased pressure or irritation of the nerves in the elbow area can cause pain, which is often associated with numbness, tingling or weakness in the little finger, ring finger and parts of the hand. Ulnar groove syndrome is an example of a nerve compression disorder that can cause elbow pain.
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Growing pains: It often occurs in children during a growth spurt when the bones, muscles and tendons are developing rapidly. This type of pain is usually described as dull, pulling or pressing and can occur in various joints, including the elbow. Growing pains usually affect both sides of the body, are more often felt at night and are rarely so intense that they severely affect the child. As a rule, this pain in the elbow disappears on its own after a short time.
Everything you need to know about inner elbow pain
You feel your Elbow pain mainly in the inner elbow? This usually already rules out a few causes, for example the famous tennis elbow or the radial tunnel symptom. These tend to be associated with pain in the outer elbow. On the other hand, pain in the inner elbow can be caused by golfer's elbow can be. This overuse of the tendons at the inner elbow insertion often occurs due to repetitive hand and wrist movements. Typically, activities such as golf swings, but also lifting weights or repetitive movements at work are involved in this elbow pain. However, pain in the inner elbow can also be triggered by ulnar groove syndrome can also be a trigger. Ulnar groove syndrome, often known as ulnar sulcus syndrome or cubital tunnel syndrome, occurs when the ulnar nerve (elbow nerve) is irritated or compressed by pressure or friction in the inner elbow area. This can happen, for example, if you frequently rest your arm on your elbow. Of course, inflammation can also Inflammation can also cause pain on the inside of the elbow for example bursitis. This inflammation of the bursa in the inner elbow area is often caused by overuse or repetitive movements that irritate the bursa. Also an Inflammation of the tendons in the inner elbow area can also be caused by overuse or injury. Triceps tendinitis, in which the tendons of the triceps muscle are affected, is particularly noteworthy here. As these attach to the inner elbow, they cause pain in the inner elbow when inflamed.
What causes pain in the outside of the elbow?
Pain in the outer elbow can also be due to various causes. At the top of the list is tennis elbow. It is a common trigger for pain on the outer side of the elbow and is not only caused by playing tennis, but also by any overuse of the tendons on the outer elbow attachment region, for example repeated gripping with the wrist when working at the computer or painting. If you can rule this out as the cause of your elbow pain, it may be worth taking a look at the nerves around your elbow. Similar to ulnar groove syndrome in the inner elbow area, radial tunnel syndrome can cause radial tunnel syndrome can affect the radial nerve in the outer elbow area and cause elbow pain. But also an inflammation of the bursa or an inflammation of the tendons in the outer elbow region can also lead to elbow pain, similar to internal elbow pain. Both are usually triggered by overuse, as explained above.
Thus, bilateral elbow pain may develop:
Do you suffer from elbow pain on both sidesother triggers come into question. Overuse is less likely in this case - unless, of course, you use both elbows for the respective movement sequences. Golf, tennis and working at a computer are therefore generally out of the question in the case of bilateral elbow pain, as only one side is usually subjected to greater strain. The causes of bilateral elbow pain are more likely to be "inflammation" or "nerve compression". The following are examples inflammatory diseases inflammatory diseases that can cause bilateral elbow pain are osteoarthritis or gout. If there is no inflammation, problems with nerve compression or irritation in the cervical spine or shoulder can also cause pain in both elbows.
IMPORTANT: For both unilateral elbow pain and bilateral elbow pain, a competent diagnosis by a doctor is of course important in order to be able to take the right measures. The best thing to do is to contact your trusted doctor with a detailed pain diary (see above).
Let's treat your elbow pain timely & properly!
The treatment of elbow pain depends on the underlying cause. As already mentioned, it is advisable to consult a doctor to obtain an accurate diagnosis and develop an appropriate treatment strategy. We have put together some general approaches to treating elbow pain for you in advance:
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Rest and protection: If the elbow pain is due to overuse or repetitive movements, it may be helpful to temporarily restrict strenuous activities.
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Ice treatment: Applying ice to the affected area can reduce swelling and inflammation. To do this, wrap ice cubes or a cold pack in a cloth and leave the cold on the painful area for around 15-20 minutes.
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Medication: Anti-inflammatory painkillers can relieve elbow pain and inflammation. However, these should only be taken as directed by a doctor and in the recommended dosage.
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Physiotherapy: A physiotherapist will show you suitable exercises to strengthen the surrounding muscles and improve mobility. This will help you to reduce your elbow pain in the long term. The main focus here is on specific stretching and strengthening exercises, as they improve the flexibility and strength of the elbow muscles. We'll show you a few suitable exercises to relieve your elbow pain below.
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Alternative therapies: Also acupuncture, acupressuremassage and other alternative therapies can also help to relieve your elbow pain, but should be used in consultation with a specialist.
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Ergonomic adjustments: If the elbow pain is due to repetitive movements at work or in everyday life, adjustments at your workplace (keyword: desk height) or in your home environment can help to reduce the strain on your elbow.
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Bandages or splints: In some cases, supports or splints can be used for a certain period of time to stabilize the affected area and thus reduce the strain for the time being. This allows you to take it easy, which you can then slowly build on with suitable strengthening exercises.
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Surgery: In cases of severe injury or chronic conditions, surgical treatment may be required to correct the problem of elbow pain.
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Heat applications: Warm compresses or heat packs help to stimulate blood circulation and promote muscle relaxation. This can have a positive effect on relieving your elbow pain.
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Avoid triggering activities: If you know which movements trigger your elbow pain, for example after playing tennis for too long, you should reduce these triggering activities.
Try a few suitable exercises for elbow pain
In the case of elbow pain, the question naturally arises in particular: Rest or keep moving? The answer to this is: it depends on the cause of the elbow pain. In the case of an injury caused by overuse, rest is required to allow the healing process or the inflammation to subside completely. If you have osteoarthritis, i.e. wear and tear from old age, you should move your elbows moderately but regularly. This is because it produces the important synovial fluid that you need for pain-free movement of your elbows. The good news is that there are specific exercises that can help to relieve elbow pain, improve mobilityimprove mobility and strengthen the surrounding muscles. However, it is important that the exercises are performed correctly and do not cause additional pain. So before you start an exercise program, you should discuss it with your doctor or physiotherapist. Here are three simple stretching, strengthening and loosening exercises that can help with elbow pain:
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Stretch: Sit up straight and stretch the affected arm forward. Now turn the palm of your hand upwards and then press it gently downwards to stretch the elbow. Hold this stretch for around 15-20 seconds and repeat the exercise 3-5 times. Our tip: You can also perform this exercise with your palms facing downwards. This allows you to achieve a flexion of the elbow instead of an extension.
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Muscle strengthening: Clench the hand of the affected arm into a fist and then open the fingers again. Repeat this several times to strengthen the muscles in the hand and forearm area. Also great for additionally activating the muscles in the elbow area: press your palms against each other or against a firm surface.
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Massage: Place a foam roller on a surface and roll your affected forearm over it to release tension.
Our extra tip: Look at your body as a whole.
One thing you should be aware of with elbow pain, as with any other condition, is that stress, anxiety or psychosomatic factors can also cause physical pain. It is therefore always advisable to ensure a pleasant balance of tension and relaxation. Tension usually comes naturally, for example through a demanding daily routine or sporting activities. The only thing that is often neglected is relaxation. You should make a conscious effort to find this every day to keep your body in balance. For example, create a nice ritual in the evening that lets you forget the day and switch off. This could be a round of yoga, a little meditation or even a session on the ShaktiMatto loosen up your tense back muscles. After just a short time, you will notice that your body feels more 'rounded' overall because you are no longer blocked by tension. And this is not only directly noticeable in the affected muscles, but in all the movement sequences involved. Try it out!