PHYSIOTHERAPY EXERCISE FOR ELBOW PAIN
The elbow is a complex joint designed to withstand a wide range of dynamic exertional forces. The location of elbow pain can generally localize the injury to one of the four anatomic regions: anterior, medial, lateral, or posterior. In 2016 A.Descatha et al. concluded that lateral elbow pain is common and can affect daily life activities, leading to reduced work performance and increased psychological ill health. Schafer, V et al., 2020 asserted that the prevalence of elbow arthritis is high, at 35.29%, and that will lead to movement restrictions
In this world, most people live with some abnormalities and asymmetries. Not everyone will develop elbow pain because pain will occur only when an excessive load is applied to it. So, strengthening and improving the mobility of the elbow is very essential to withstand that load and that will lead to a pain-free life. Let’s explore the strengthening exercise of the elbow
13 PHYSIOTHERAPY EXERCISES FOR ELBOW PAIN
STRENGTHENING EXERCISE FOR ELBOW FLEXOR
1. Biceps curls
Purpose
The biceps curl is a foundational strength-training exercise that targets the biceps brachii and enhances functional pulling strength.
How to Perform
Step 1: Stand upright and hold a dumbbell in each hand (or a barbell), palms facing forward, with arms straight
Step 2: Keep your elbows stationary and close to your body
Step 3: Bend your elbow upward by contracting your biceps until they reach shoulder height.
Step 4: Squeeze your biceps at the top of the movement for a brief pause and slowly lower the weights back to the starting position.
2. Hammer curls
Purpose
The hammer curl is a strength-training exercise that targets the brachialis, brachioradialis, and biceps brachii (secondary).
How to Perform
Step 1: Stand upright and hold a dumbbell in each hand with a neutral grip (palms facing each other).
Step 2: Keep your elbows close to the body and bend the elbow upward, keeping your palms facing each other throughout the movement.
Step 3: Lift until the dumbbells are at shoulder level and lower the dumbbells back to the starting position.
3. Zottman curls
Purpose
Zottman curls are a unique arm-strengthening exercise targeting both the biceps brachii and forearm muscles (specifically the brachioradialis and wrist flexors/extensors). The exercise combines the Biceps curl (supinated grip) and Eccentric reverse curl (pronated grip)
How to Perform
Step 1: Hold a pair of dumbbells with your palms facing forward (supinated grip).
Step 2: Stand with feet shoulder-width apart and keep your elbows close to the body.
Step 3: Slowly bend the elbow upward, contracting your biceps.
Step 4: Once the dumbbells reach shoulder height, rotate your wrists so your palms face downward (pronated grip).
Step 5: Slowly lower the dumbbells back to the starting position with the pronated grip.
4. Preacher curls
Purpose
Primarily isolates the biceps brachii, with minor engagement of the brachialis and brachioradialis. Enhances biceps peak development due to focused contraction.
How to Perform
Step 1: Place a preacher bench or incline bench at an angle of about 45-60 degrees.
Step 2: Stand behind the bench, rest your upper arms on the inclined surface; avoid lifting your elbows during the curl.
Step 3: Hold a barbell, EZ bar, or dumbbell with an underhand grip (palms facing up).
Step 4: Start with your arms fully extended and bend the elbow upward by contracting your biceps.
Step 5: Pause briefly at the top and slowly lower the weight back to the starting position in a controlled manner.
5. Chin-ups
Purpose
Strength Building Targets upper body muscles, especially the lats (latissimus dorsi), biceps, and rhomboids.
How to Perform
Step 1: Use a pull-up bar with palms facing towards you (supinated grip) and hands should be shoulder-width apart.
Step 2: Hang from the bar with arms striaght. Engage your core and bring the shoulder blades close to each other.
Step 3: Pull your chest towards the bar by flexing your elbows and engaging your lats and stop when your chin clears the bar.
Step 4: Slowly return to the starting position.
6. Spider curls
Purpose
Spider curls are an isolation exercise targeting the biceps brachi.
How to Perform
Step 1: Position yourself on an incline bench with your chest against the pad and arms hanging down freely.
Step 2: Hold a barbell, dumbbells, or an EZ curl bar with an underhand grip (palms facing up).
Step 3: Start with your arms straight and bend the elbows upward by contracting your biceps, keeping the elbows fixed.
Step 4: Squeeze the biceps at the top of the movement and lower the weight to the starting position.
7. Concentration curls
Purpose
The primary muscle worked is the biceps brachii. The goal of this exercise is to isolate and focus on the biceps, enhancing peak contraction
How to Perform
Step 1: Sit on a bench with your legs spread apart. Hold a dumbbell in one hand.
Step 2: Rest the upper arm against the inside of your thigh for stability and keep your body straight.
Step 3: Start with your arm straight, holding the dumbbell with your palm facing upwards.
Step 4: Bend the elbow towards your shoulder, focusing on contracting the bicep throughout the movement.
Step 5: At the top, pause and slowly lower the dumbbell back to the starting position.
STRENGTHENING EXERCISE FOR ELBOW EXTENSORS
1. French Press
Purpose
The French Press, also known as a triceps extension, targets the triceps brachii muscle, particularly its long head. It’s a great exercise for building strength, which is crucial for pressing movements like bench presses and overhead presses.
How to Perform
Step 1: Sit on a bench or stand upright and grip the bar or dumbbells with an overhand grip (palms facing away from you).
Step 2: Keep your elbow straight and hold the weight above your head.
Step 3: Keep your elbows close to your head and pointed forward.
Step 4: Slowly bend your elbows to lower the weight behind your head. Keep your upper arms stationary
Step 5: Lower the weight until you feel a stretch in your triceps, typically at a 90-degree elbow angle or slightly more.
Step 6: Pause briefly, then press through your triceps to return the weight to the starting position.
2. Skull crushers
Purpose
Skull crushers, also known as lying triceps extensions, are an effective isolation exercise for strengthening and building the triceps muscles.
How to Perform
Step 1: Lie flat on a bench, keeping your feet firmly on the ground, and hold a barbell, EZ curl bar, or dumbbell with an overhand grip, keeping your elbow straight above your chest.
Step 2: Lower the weight slowly and in a controlled manner toward your forehead (or slightly behind it) by bending your elbows.
Step 3: Keep your upper arms stationary and elbows pointing forward throughout the movement.
Step 4: Once the weight reaches just above your forehead, pause briefly and push the weight back up to the starting position by straightening your elbows.
3. Triceps pushdown
Purpose
the triceps pushdown with a resistance band strengthens the triceps muscles, a great exercise for improving pressing movements.
How to Perform
Step 1: Secure a resistance band at a high anchor point, like the top of a door or window
Step 2: Stand facing the anchor point with feet hip-width apart for stability and Hold the ends of the band with both hands, palms facing down, and elbows bent at a 90-degree angle, close to your sides.
Step 3: Engage the core and press your hands down by straightening your elbows.
Step 4: Keep your elbows to your sides throughout the movement; avoid elbow moving outward. Pause briefly at the bottom to squeeze the triceps.
Step 5: Slowly bend your elbows to return to the starting position.
4. Triceps dips
Purpose
Triceps dips target the triceps brachii, shoulders, and chest muscles. It is an effective bodyweight exercise to strengthen the upper body, particularly the triceps, and improve arm stability and endurance.
How to Perform
Step 1: Sit on the edge of a bench or chair and place both hands next to your hips, gripping the edge of the bench with your fingers pointing forward.
Step 2: Extend your legs in front of you with your heels on the ground. Keep a slight bend in your knees for beginners or straighten your legs for more intensity.
Step 3: Push the hips out of the bench while keeping your hands firmly on the edge for support.
Step 4: Lower your body by bending your elbows until they form a 90-degree angle, keeping your back close to the bench.
Step 5: Push yourself back up to the starting position by straightening your arms.
5. Diamond Push up
Purpose
Diamond push-ups target the triceps brachii more intensely than standard push-ups, while also engaging the chest, shoulders, and core. This exercise is excellent for building upper body strength.
How to Perform
Step 1: Start in a high plank position with your hands directly under your chest. Place your hands close together, forming a diamond shape with your thumbs and index fingers.
Step 2: Keep your body in a straight line from head to heels and engage your core.
Step 3: Bend your elbows and lower your chest toward your hands while keeping your elbows close to your body.
Step 4: Go as low as you can without touching the hand. Push back up to the starting position by straightening your elbows.
6. Triceps kickback
Purpose
The triceps kickback with a resistance band is an isolation exercise targeting the triceps muscles.
How to Perform
Step 1: Tie the resistance band securely to a window frame at about waist height. Hold the end of the band in one hand, facing the anchor point, and step back until there is slight tension in the band.
Step 2: Hinge forward slightly at the hips with a neutral spine, keeping your upper arms close to your torso and elbows bent at a 90-degree angle.
Step 3: Keeping your elbows stationary, extend your arms straight back by straightening your elbows.
Step 4: Squeeze your triceps at the end of the movement and slowly return to the starting position with control.
Tips for Safe and Effective Physiotherapy
Warm-Up First: Always start with a 5-10 minute warm-up to prepare your body.
Focus on Form: Perform each exercise slowly and with proper form to avoid injury.
Start Slow: Begin with fewer repetitions and gradually increase as you gain strength.
Consult a Professional: If the pain persists or worsens, consult a physiotherapist.
NOTE:
Sometimes if you have weak shoulder and wrist muscles that can also lead to elbow pain so improving the strength and mobility of your shoulder and wrist is very important. click here to learn more about it
DISCLAIMER
The exercises suggested are intended to help relieve elbow pain and improve overall function. However, it is important to consult with an expertise physiotherapist before beginning any exercise program. A detailed assessment is essential to understand the specific cause of your pain and to customize the exercises to your unique needs, ensuring both safety and effectiveness.
At Exercise Prescriptor Clinic, we prioritize personalized care to help you to overcome pain and restore movement. Contact us today to take the first step toward achieving lasting relief and optimal elbow health.