Simple Exercises to Ease Elbow Arthritis Pain

You may feel upset because your elbow hurts, but easy movements can help you feel better. Many people with arthritis in elbow joint exercises do gentle routines that assist in making daily tasks easier.

Here is what studies show:

Physical therapy rules suggest these simple moves for arthritis in elbow joint exercises:

• Wrist lifts
• Wrist flexes
• Banded pull-aparts

Always check with your doctor before you try new exercises. Safety is most important!

Key Takeaways

• Easy exercises like wrist lifts and elbow bends can help lower pain and make your elbow move better.
• Doing a five-minute routine every day can make muscles stronger and help you move more easily, so you can do daily tasks better.
• Always talk to your doctor before you try new exercises to make sure they are safe and work well for you.
• Using heat before you exercise can help your muscles relax and make them less stiff, so moving is easier.
• Pay attention to how your body feels and start slowly; slowly doing more can stop injuries and help you heal.

Arthritis in Elbow Joint Exercises

You can help your elbow feel better with a quick five-minute routine. These seven simple moves target pain, stiffness, and weakness.

Start slow and listen to your body. Over time, you can increase the number of repetitions or the resistance you use. Let’s walk through each exercise together.

Wrist Turns

Wrist turns are a gentle way to warm up your elbow and wrist. Sit or stand with your arm at your side and your elbow bent at a right angle.

Slowly turn your palm up, then turn it down. Repeat this motion ten times. This exercise helps keep your elbow joint moving and can make daily tasks easier.

Many people include wrist turns in their arthritis in elbow joint exercises routine because it is easy and safe.

Elbow Bends

Elbow bends help you fight stiffness and improve your range of motion. Hold your arm at your side with your palm facing up.

Bend your elbow slowly, bringing your hand toward your shoulder. Then straighten your arm again. Do this ten times.

As arthritis in the elbow joint progresses, you may notice more pain and stiffness. This can make simple things like reaching or eating harder. Elbow bends can help you regain some of that lost movement and make daily life easier.

Banded Rows

Banded rows build strength in the muscles around your elbow. Grab a resistance band and anchor it at waist height.

Hold the ends of the band with both hands. Pull the band toward your body, keeping your elbows close to your sides. Slowly return to the starting position. Try for ten repetitions.

• Plyometric exercises, like banded rows, can reduce pain and improve muscle function. They also help your muscles work better together, which is important for joint stability.
• Adding banded rows to your arthritis in elbow joint exercises can help you feel stronger and more confident.

Banded Pull-Aparts

Banded pull-aparts are great for improving your range of motion. Stand with your feet shoulder-width apart. Hold a resistance band in front of you, hands on opposite ends.

Keep your arms straight and pull the band apart as far as you can. Hold for a second, then slowly release. Repeat ten to twelve times.

• This move is simple but powerful. Many people find that banded pull-aparts help them move their elbows more freely.
• You can add this exercise to your arthritis in elbow joint exercises routine for better flexibility.

Banded Bicep Curls

Banded bicep curls target the front of your arm. Stand on the middle of a resistance band and hold the ends in each hand. With your palms facing up, bend your elbows to lift your hands toward your shoulders. Lower your hands back down. Do ten repetitions.

• If you have elbow or forearm problems, try this exercise while sitting or with support. Avoid long sets if you notice pain or swelling.
• Always listen to your body and adjust your arthritis in elbow joint exercises as needed.

Wrist Flex

Wrist flex stretches the muscles along your inner forearm. Hold your arm out with your palm facing up. Use your other hand to gently pull your fingers back toward your body. Hold for 15 seconds, then switch sides.

• This stretch targets the muscles that help you bend your fingers and wrist. Reducing tension here can ease pain from elbow arthritis.
• Add wrist flex to your arthritis in elbow joint exercises to help your whole arm feel better.

Palm Up/Palm Down

Palm up/palm down exercises help with rotation and grip. Rest your arm on a table. Rotate your forearm so your palm faces up and make a fist. Use your other hand to gently turn your palm down. Repeat this motion ten times, then switch arms.

• Try three sets of ten repetitions each day for the best results.
• This move is a key part of many arthritis in elbow joint exercises routines because it helps with daily tasks like turning a doorknob or using utensils.

You can finish all these exercises in just five minutes. Research shows that even a short routine can boost muscle strength and flexibility. After four weeks of daily practice, people often notice less pain and better movement.

Start slow and focus on good form. As you get stronger, you can add more repetitions or use a thicker resistance band. These arthritis in elbow joint exercises are simple, but they can make a big difference in your comfort and mobility.

Benefits

Doing easy elbow exercises can help you in many ways. You may feel less pain and move your arm better. Your muscles can get stronger too. Here is what you might notice.

Pain Relief

Do you want your elbow to hurt less? Doing exercises often can help you feel better soon. Many people say their pain goes down after a few weeks.

Studies show aerobic and strength exercises can lower pain. These exercises can also slow joint damage as time goes on.

Most people start to feel better in about a month. You do not have to wait long to see changes!

Mobility

It should be easy to move your elbow. Simple exercises help you stretch and move without pain. You can do wrist lifts, elbow bends, and palm lifts to keep your elbow loose. These moves help you do things like open jars or turn doorknobs.

• Wrist Lift (Palm Up): Hold a light weight. Bend your wrist toward you. Hold for five seconds. Do this 30 times.
• Elbow Bend: Bend your arm up to touch your shoulder. Hold for 15 seconds. Do this 10 times.
• Palm Lift: Put your palm on the table. Lift your fingers. Switch hands and do it again.

You can also use resistance bands. Here is a quick guide:

Strength

You want your elbow to be strong and steady. Resistance exercises help build muscle around your joint. Strong muscles support your elbow. This makes it easier to grip, lift, and carry things.

• Resistance exercises make wrist extensors stronger and help pain go away.
• Manual therapy with exercise helps muscles heal and get stronger.

🏋️‍♂️ Strong muscles mean less pain and more confidence. Keep doing your exercises and you will see changes!

Safety Tips

Consult a Professional

Talk to a healthcare provider before you try new exercises. This helps make sure the exercises are right for you. You do not want to make your pain worse.

Dr. Millett will check your elbow carefully. He will find out what is causing your arthritis. Then he will make a treatment plan just for you. The plan will match your goals and what you like. This helps make sure you get the best care.

A doctor or physical therapist can help you pick safe moves. They might tell you to do flexibility or strength exercises.

Sometimes, they suggest gentle activities like Tai Chi or yoga. If you are not sure about a move, always ask questions.

Use Heat Before Exercise

Heat can help your joints and muscles feel better before you move. Many people use a warm towel, heating pad, or warm water on their elbows.

Here is how heat helps:

• Heat therapy brings more blood to your elbow. This helps it heal.
• It relaxes your muscles and soft tissues. This makes you less stiff and helps you move better.
• Heat therapy can block pain signals from reaching your brain. This helps you handle pain better.
• It makes you feel comfortable, so it is good before you exercise.

You can use heat in the morning to help with stiffness. You can also use it before exercise to loosen your joints.

After you finish, heat can calm your muscles. Studies show using heat before exercise helps you feel less pain and move easier.

Start Slow

You need to keep your elbow safe from harm. Start with easy moves and light resistance. If your pain is more than 5 out of 10, stop and rest.

Add more repetitions or resistance slowly, maybe 10% or 20% each week. Do not start with heavy lifting or hard workouts.

• Doing hard exercises too soon can hurt your elbow.
• People who do too much at once often get injured.
• Small, slow changes help your elbow get stronger without extra pain.

Pay attention to how you feel. If you are tired or sore, take a break. You can add more exercise when you feel ready. Staying safe helps you keep moving and get better results over time.

Supplementary Relief

Topical Gels

You may ask if a cream or gel helps your elbow. Many people use topical gels for arthritis pain. These gels with NSAIDs work right where you put them.

You rub the gel on your skin. It helps lower pain and swelling. Pills can upset your stomach, but gels do not.

• Topical NSAIDs help manage osteoarthritis pain, even in elbows.
• Studies show these gels are safe and work like oral NSAIDs.
• You can use gels when your elbow hurts after exercise or daily tasks.

Always read and follow the label directions. If your skin is sensitive, test a small spot first.

Here is a quick look at a clinical trial about soothing cream gel for elbow pain:

Supportive Measures

You can help your elbow with braces or sleeves. These supports make daily life easier. They help you stay active. The right sleeve or brace gives gentle pressure and warmth. This can turn discomfort into confidence.

1. Pain Relief: Braces support your elbow and ease pain. They help with tennis elbow or golfer’s elbow.
2. Improved Stability: Supports keep your joint steady. This helps if you play sports or use your arm a lot.
3. Enhanced Recovery: Compression boosts blood flow. It helps your elbow heal faster.
4. Prevention of Injuries: Wearing a brace during activities protects your elbow from new injuries.
5. Improved Performance: Athletes often move better and feel stronger with support.

You might use a brace for tennis elbow, golfer’s elbow, tendonitis, bursitis, or mild arthritis. These supports lower strain and help you move with less pain.

Try different braces or sleeves to see what feels best. If you are not sure, ask your doctor or physical therapist for advice.

You can take charge of your elbow arthritis pain with simple exercises. Regular movement helps you feel less pain, keeps your joint strong, and boosts your confidence in daily life.

Remember to warm up, stretch, and check your posture. Talk to your doctor before starting new routines.

Stay consistent and try moves like wrist flexor stretches or ball squeezes. Every small step helps you protect your elbow and enjoy more pain-free days!

FAQ

How often should you do these elbow exercises?

You can try these exercises every day. Start with five minutes. If your elbow feels good, add more time or repetitions. Listen to your body. If you feel pain, take a break.

Can you use ice after exercising your elbow?

Yes, you can use ice if your elbow feels sore or swollen. Wrap ice in a towel. Place it on your elbow for 10–15 minutes. Ice helps lower swelling and pain.

Do you need special equipment for these exercises?

Most exercises need only a resistance band or a light weight. You can use a towel or a water bottle if you do not have equipment. Simple tools work well for home routines.

When should you stop doing these exercises?

Stop if you feel sharp pain, swelling, or numbness. If your elbow gets worse, talk to your doctor. Safety comes first. You want to help your elbow, not hurt it.