Elbow pain is often a result of a very common overuse injury that occurs in up to 3% of the population and is often a very frustrating injury. Luckily, there is an easy exercise regimen that takes 5 minutes a day that will help your elbow pain heal strong and fast.
This common over-use injury that leads to your elbow pain is Tennis Elbow, which is often called a number of things including lateral epicondylalgia, epicondylitis or lateral elbow pain. All you need to know, though, is that it is a tendinopathy is caused by repeated overload of the tendon which causes the fibres in the tendon to become dysfunctional, painful and weak.
For a more detailed explanation, see this Past post on the pathology, otherwise, read on for a quick and effective exercise regime to decrease your elbow pain and often resolve it within 12 weeks (which I know sounds like a long time, but really for overuse injuries such as this, this is great.).
How is elbow pain fixed? To get the tendon right again and rid you of this elbow pain, we need to get rid of the dysfunction in the tendon by specifically stretching and strengthening the tendon to help re-align the fibres and encourage it to heal strongly to prevent recurrence.
So here, is your 5-minute daily regime:
1: Stretch it out
Hold this stretch once, for 30 seconds
2: Specific strengthening
With your forearm fully supported, lift the weight up and down. Importantly do this nice and slow (about a 3-second count up and down).
Repeat for 3 sets of 12 reps
Start with a small or no weight and aim for no more than 3/10 pain in the elbow.
3. Stretch it out again
Do this regime 2 x daily for 12 weeks – even if the elbow pain is gone before that to ensure long-term results!
Key message for over-use injuries: Keep at it and don’t get frustrated.