Exercises For Inside Forearm Pain Near Elbow
Your elbow joint is where your upper arm bone (humerus) meets two bones in your forearm – radius and ulna. It’s a hinge joint, supported by muscles and ligaments on either side by the lateral epicondyle; this is where tendons connecting your wrists and fingers attach.
Tennis elbow, also known as lateral epicondylitis, is a common condition involving the tendons connecting your forearm muscles to your elbow joint. This condition occurs when these tendons become irritated or inflamed from repetitive movement in sports or work-related tasks. It can affect people of any age group and result from various activities like sports or work-related tasks that require repetitive motion.
Rest, ice and anti-inflammatory medicines can usually suffice to treat lateral epicondylitis; however, for some patients more intensive treatments such as physical therapy and corticosteroid injections or platelet rich plasma (PRP) treatments may be needed to help heal underlying tendinosis.
Isometric Exercises: These exercises activate a muscle against an object, helping control how it moves without moving your arm. This aids in rebuilding injured tissue and reduces pain.
Place your forearm on a soft ball, and gently roll it up and down 10 to 15 times. Do this several times daily, stopping only at areas that feel extra sore or painful.
Hold a weight with your non-affected hand and gradually lower it until you can no longer use that hand. Repeat several times, increasing the weight as you become comfortable with this exercise.
The biceps is a large muscle located at the front of your arm, where it bends to turn your palm. The upper portion of this muscle attaches at the shoulder while its lower end is attached close to your elbow by way of tendon.
If your biceps become injured, it could result in a distal biceps rupture – when the tendon close to the elbow tears. This is an extremely serious injury and should be addressed promptly.
Elbow Surgery: If your elbow is stiff or painful after a serious injury, your doctor may suggest surgery to relieve pressure on nerves in your arm and elbow. While this is rarely necessary, surgery can provide quick relief from symptoms and help alleviate some discomfort.
A physiotherapist can suggest other effective self-care techniques to make your elbow feel better. These may include applying an ice pack on the affected area and limiting activities that are aggravating it.
Rest and ice are essential for relieving pain, but physiotherapy can be used to strengthen the muscles around your elbow and help you avoid future injuries. A physiotherapist will guide you through a series of exercises designed to build up arm strength and shoulder mobility as well as increase overall range of motion.