Elbow Pain: Understanding, Treating, and Strengthening for Lasting Relief

"Is Your Elbow Holding You Back? Let’s Get You Moving Pain-Free!"

Elbow pain can make even simple daily tasks—like lifting a cup, typing, or swinging a racket—frustrating. From tennis or golfer’s elbow to nerve irritation, understanding what structures are involved, why the nerves can be affected, and how to strengthen your arm is key to lasting relief.

What Elbow Pain Really Is

The elbow is a hinge joint with complex structures connecting the upper arm, forearm, and wrist:

Bones:

• Humerus (upper arm)

• Radius and ulna (forearm)

Muscles & Tendons:

• Flexor muscles – bend the wrist and fingers (medial side)

• Extensor muscles – straighten the wrist and fingers (lateral side)

• Biceps & triceps – control elbow flexion and extension

• Pronator & supinator muscles – rotate the forearm

Ligaments:

• Ulnar collateral ligament (UCL) – stabilizes the inner elbow

• Radial collateral ligament (RCL) – stabilizes the outer elbow

• Annular ligament – stabilizes the radius at the elbow

Neurological Implications:

• Nerves such as the ulnar nerve (funny bone), median nerve, and radial nerve can become irritated or compressed.

• Chronic elbow pain can lead to nervous system sensitization, making even light touch or small movements feel painful.

How Elbow Pain Happens

Common weak or imbalanced muscles:

• Wrist flexors and extensors

• Forearm pronators and supinators

• Triceps and biceps

• Shoulder stabilizers

Top 10 causes or injuries:

1. Lateral epicondylitis (tennis elbow)

2. Medial epicondylitis (golfer’s elbow)

3. Ulnar collateral ligament strain or tear

4. Bursitis (olecranon bursitis)

5. Tendonitis from repetitive lifting or gripping

6. Nerve entrapment (cubital tunnel syndrome)

7. Elbow fractures or dislocations

8. Overuse in weightlifting or throwing sports

9. Poor technique during activities like golf, tennis, or push-ups

10. Arthritis (osteoarthritis or rheumatoid)

Repetitive stress or acute trauma can cause joint stiffness, tendon inflammation, and nerve irritation, leading to pain that interferes with daily life.

Symptoms to Watch For

• Pain or tenderness on the inside or outside of the elbow

• Weak grip or difficulty lifting objects

• Tingling or numbness in the hand or forearm

• Swelling or stiffness

• Pain worse with gripping, twisting, or repetitive motion

How Chiropractic Care Can Help

Chiropractors address joint alignment, nerve function, and soft tissue balance:

• Elbow, wrist, and forearm adjustments – restore proper joint motion

• Soft tissue therapy – release tight forearm muscles and tendons

• Kinesiology taping – support muscles and reduce strain

• Ergonomic education & sport technique advice – prevent future injuries

• Rehabilitation exercises – restore strength, flexibility, and stability

Chiropractic care addresses both structural and neurological factors, reducing pain and improving function.

Rehabilitation Program for Elbow Pain

1. Mobility Exercises

• Elbow flexion/extension: Slowly bend and straighten the elbow, 10 reps

• Forearm pronation/supination: Rotate palm up and down, 10 reps

• Wrist circles: 10 reps each direction

2. Stability & Strengthening

• Wrist curls with light dumbbell: 10–15 reps, flexion and extension

• Forearm pronation/supination with resistance band: 10 reps

• Grip squeezes: Using a stress ball, 10–15 reps

• Triceps extensions: 10–12 reps with light resistance

3. Adjunct Recovery Tools

• Rest and avoid aggravating activities

• Ice for acute inflammation

• Heat for stiffness or tight muscles

• Topical salves or Biofreeze for temporary relief

• Epsom salt soaks for inflammation reduction

4. Lifestyle & Trigger Management

• Modify activity that worsens pain (repetitive gripping, lifting)

• Check ergonomics at work or sports technique

• Stretch forearm, biceps, triceps regularly

• Monitor for nerve symptoms (tingling, numbness)

Red Flags – Seek Immediate Care

• Severe pain after trauma or fall

• Inability to fully extend or flex the elbow

• Persistent numbness, tingling, or weakness

• Signs of infection (redness, warmth, swelling)

Key Takeaways

• Elbow pain involves bones, muscles, ligaments, tendons, and nerves.

• Weak stabilizers, overuse, poor technique, and nerve irritation increase discomfort.

• Chiropractic care restores joint motion, reduces nerve irritation, and improves muscular balance.

• Rehabilitation exercises, adjunct therapies, and lifestyle changes prevent recurrence and restore elbow function.