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The elbow is the joint where three long bones meet in the middle portion of the arm. The bone of the upper arm (humerus) meets the inner bone of the forearm (ulna) and the outer bone of the forearm (radius) to form a hinge joint. The radius and ulna also meet in the elbow to allow for rotation of the forearm.

Elbow pain is just what it sounds like — pain in and around your elbow. You may have inside elbow pain, outside elbow pain or deep elbow joint pain. You may have left elbow pain, right elbow pain or pain in both elbows. It may affect you when you’re lifting something, straightening your arm or bending your arm. It may be a sharp pain or a dull pain.

Elbow pain can be for different reasons ranging from ligament strains to fractures. Few major causes can be-

Elbow Pain from Ligament Sprains- When an elbow absorbs extra forces quickly, like in a fall, or from repetitive straining movements one or more ligaments may become injured. This leads to inflammation, irritation, and pain in multiple structures around the elbow.

Elbow Pain due to Arthritis- Osteoarthritis of the elbow typically occurs due to a previous traumatic elbow injury such as a fracture or bilaterally with age more than 60 due to overuse. Rheumatoid arthritis can also be isolated to the elbow or in conjunction with other affected joints in the body.

Elbow Pain due to Bursitis- Abnormal repetitive strain and or direct force on the elbow on mostly the back of the elbow is named as Olecranon bursitis. It also may have a large pocket of swelling at the back of the elbow.

Elbow Pain from a Muscle Strain or Tendinopathy- The elbow has several muscle groups that cross the joint, all of which can become strained or develop unhealthy tissue due to overuse. The most common elbow tendinopathy occurs at the forearm extensor insertion on the outside of the elbow and is known as “Tennis elbow” or golfer’s elbow.

The elbow pain exercises should be performed in a pain-free range of motion and modified or stopped if pain increases during or after the exercise. Few exercises that can be performed are:

Wrist turn- The elbow is bent at a right angle and hand is extended outwards palm facing up. The wrist is twisted around gradually until the palm is facing down. The position is held for 5 seconds and repeat nine more times.

Wrist Curls- A light dumbbell is held in hand and supported by the forearm. Moving just wrist curl, the weight is lifted towards the ceiling. This should be performed by palm up and down. It should be repeated 15 times in each direction 3 times a day.

Fist squeeze- A rolled-up towel or tennis ball is placed in the palm and the patient grips the ball or towel with the fingers to form a fist squeezing it tightly for 10 seconds. It is repeated ten times.

Towel Twist- It is performed by holding a loosely rolled-up towel lengthways with one hand at each end and the shoulders are relaxed. Twist the towel by moving the hands in opposite directions, as if wringing out water, and should be repeated nine more times in both directions.

You can’t prevent all elbow pain. Sometimes, it just occurs due to the natural wear and tear of being active and getting older. But if you participate in an activity that causes elbow pain, you may be able to prevent it by:

• Warming up properly /span>
• Using the correct technique
• Cooling down
• Giving your body time to rest and recover

Elbow pain will usually improve on its own or with some basic at-home treatment. But you should see your healthcare provider if:

• You have severe pain when you move your elbow or you can’t use it.
• You can’t straighten or bend your elbow.
• You experienced an obvious injury that may have resulted in a tear or a break.
• Your pain doesn’t get better within two weeks of resting your elbow and taking pain medication.
• You’re experiencing numbness, tingling or weakness in your hand or arm.