Everything you need to know about elbow pain
In pain and worried or unsure what to do? We’re Here.
Elbow pain is extremely common — more than 1.4 million people experience it every single day.
The good news? Most cases improve without scans or injections. But some people need a helping hand to get things to settle quickly and effectively.
Are you in pain now?
If you’re reading this while struggling to grip, lift, twist or rest your arm comfortably — here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, get in touch, we are more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
Resistance band supination
Purpose:
Improve wrist rotation ability
How to do it:
- Sit with a resistance band
- Anchor the resistance band at elbow height OR hold one end with your hand
- Wrap the band around your palm / wrist
- With your palm facing the floor ensure that there is tension in the resistance band by pulling the band apart OR moving your arm further away from the resistance anchor point
- Slowly turn your palm to face the ceiling rotation your elbow up and out (away from midline).
Reps:
8–10 repetitions,
2-3 sets daily.
Postural adjustments
Wrist strengthening with weight
Purpose: Improves control and support around the elbow & wrist
How to do it:
- Sit in a chair with your elbow resting on a table
- Hold a 2-3kg weight with your hand off the edge of the table and palm facing the floor.
- Gently and slowly move your wrist up and down squeezing at each end range of motion
- Repeat this exercise with your palm facing the ceiling
Reps:
8-10 repetitions,
2-3 sets daily.
Self massage (after 3+ days)
Purpose:
Decrease muscle tension and improve comfort around the elbow
How to do it:
- Use a tennis ball or spiky rehab ball
- Place the ball onto the muscles on the back of the forearm (extensors) 2cm below the bone on the outside of the elbow
- Move the ball around until you find a discomfort that is greater than a 2/10 discomfort if 10 was the worst pain you’ve felt.
- Hold this for 1-2 minutes or until you feel the discomfort drop by 2 points on that 0-10 scale.
- Move to a new spot & repeat.
- Repeat this exercise on the inside of the elbow (flexors) 2cm below the bone on the inside of the elbow
Reps:
1-2 minutes
As many times as necessary to help soften elbow tension daily.
Anti-inflammatories (e.g ibuprofen)
Help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for common, non-specific elbow pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or more limbs, or difficulty walking that is worsening.
Severe, unrelenting elbow pain that is not eased by rest or position and is rapidly worsening.
Elbow pain following a significant trauma (e.g. fall, accident, car crash).
Elbow pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches. We would love to hear from you, feel free to give us a call and ask about your symptoms before committing to a consultation.
How we treat elbow pain in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert osteopaths and physiotherapists are experienced in diagnosing and treating elbow pain in adults of all ages.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Hands-on treatment to reduces stiffness, tension, and pain
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build elbow-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment, helping us make reall progress.
Get in Touch
Give us a call
0101020203
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0101020203
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