Elbow injuries might not be the first type of injury that comes to mind, but this joint works hard for you every day. From lifting groceries to typing away at your desk, your elbows are constantly in action. But what happens when things go wrong? Let’s dive into the world of common elbow injuries, explore why they happen, and talk about how physiotherapy can help you get back on track.
Why is the Elbow So Susceptible to Injury?
The elbow is a complex joint. It’s a hinge joint (like your knee) but with a twist—literally. The elbow allows for both bending and rotating your forearm. This range of motion is thanks to the coordination of three bones: the humerus (upper arm bone), the ulna, and the radius (forearm bones), along with a network of muscles, tendons, and ligaments.
Because of its complexity and regular use, the elbow injuries can be common. Overuse, poor technique during sports, or even something as simple as a slip and fall can lead to trouble. The good news? Physiotherapy can often work wonders in helping you recover.
Common Elbow Injuries
Let’s take a look at some of the most frequent elbow problems people face:
1. Tennis Elbow (Lateral Epicondylitis)
Don’t be fooled by the name—you don’t need to pick up a racquet to get tennis elbow. This condition is caused by repetitive stress on the tendons that attach to the lateral (outer) part of your elbow. Typing, gardening, or even holding a paintbrush can lead to this painful overuse injury. I would say this is the most common elbow injury to present in our clinic.
Symptoms:
- Pain or burning on the outside of the elbow
- Weak grip strength
- Pain that worsens with repetitive movements
How Physiotherapy Helps:
A physio will assess the cause of your pain and tailor a treatment plan. Common approaches include:
- Manual therapy: Techniques to improve blood flow and reduce tension in the affected area.
- Stretching and strengthening exercises: To ease strain on the tendons and improve their resilience.
- Ergonomic advice: Modifications to your work or daily activities to prevent further load.
2. Golfer’s Elbow (Medial Epicondylitis)
Similar to tennis elbow, golfer’s elbow affects the tendons—but this time on the inner side of your elbow. You don’t have to be a golfer to experience it; any repetitive wrist or finger motion can put you at risk. As the tendon does not have a great blood supply, this elbow injury can take weeks, if not months to resolve.
Symptoms:
- Pain and tenderness on the inside of the elbow
- Weakness in the wrist or hand
- Stiffness or discomfort when gripping objects
How Physiotherapy Helps:
Your physio might use:
- Dry needling: To relieve pain and improve circulation.
- Gradual loading exercises: To strengthen the tendons and improve flexibility.
- Activity modifications: Guidance on how to reduce strain during repetitive tasks.
3. Elbow Sprains and Ligament Injuries
Ligaments hold the elbow joint together and keep it stable. A sprain occurs when these ligaments are overstretched or torn, often due to trauma like a fall or a sudden twisting motion.
Symptoms:
- Swelling and bruising around the elbow
- Pain when moving the joint
- A feeling of instability in the elbow
How Physiotherapy Helps:
Treatment will depend on the severity of the sprain but might include:
- Immobilisation: Using a brace or sling to allow healing.
- Controlled exercises: To restore range of motion and strength gradually.
- Proprioception training: To help your elbow regain its sense of position and stability.
4. Fractures
Elbow fractures are most commonly caused by falls or direct impact. They can affect any of the three bones in the joint and often require immobilisation or even surgery to heal properly. It is important that a correct diagnosis is made for this elbow injury.
Symptoms:
- Severe pain and swelling
- Difficulty or inability to move the elbow
- Obvious deformity (in some cases)
How Physiotherapy Helps:
Once the fracture has been treated and stabilised, physio plays a crucial role in recovery:
- Restoration of movement: Exercises to regain flexibility and reduce stiffness.
- Strength rebuilding: Gradual progression to strengthen the muscles around the joint.
- Scar tissue management: Techniques to minimise stiffness from surgery or immobilisation.
5. Bursitis
The elbow has a small, fluid-filled sac called a bursa that cushions the joint. Bursitis occurs when this sac becomes inflamed, often due to prolonged pressure (like leaning on your elbows for too long) or repetitive motion.This elbow injury tends to cause pain at the back of your elbow.
Symptoms:
- Swelling at the back of the elbow
- Pain when touching or moving the elbow
- Warmth or redness around the joint (if infected)
How Physiotherapy Helps:
A physio might recommend:
- Ice and compression therapy: To reduce inflammation.
- Gentle exercises: To maintain joint mobility without aggravating the bursa.
- Postural advice: Tips to avoid pressure or repetitive actions that irritate the area.
6. Ulnar Nerve Entrapment (Cubital Tunnel Syndrome)
The ulnar nerve runs through a narrow tunnel on the inside of your elbow. When compressed or irritated, it can cause numbness, tingling, or weakness in your hand and fingers.This elbow injury can be caused by a range of factors and often requires a scan to further investigate the cause.
Symptoms:
- Tingling or numbness in the ring and little fingers
- Weak grip strength
- Pain or aching on the inside of the elbow
How Physiotherapy Helps:
Treatment might include:
- Nerve gliding exercises: To help the ulnar nerve move more freely.
- Splinting: To keep the elbow in a position that reduces pressure on the nerve.
- Postural adjustments: Advice on avoiding prolonged elbow flexion or other aggravating positions.
How to Prevent Elbow Injuries
Prevention is always better than cure! Here are some practical tips to prevent an elbow injury:
- Warm up properly: Before any physical activity, ensure your muscles and tendons are ready to go.
- Use correct technique: Whether you’re lifting weights or typing, proper form can reduce strain on your joints.
- Take breaks: Avoid repetitive motions for long periods; stretch and rest regularly.
- Strengthen your forearms: Stronger forearm muscles provide better support for your elbow.
- Be mindful of posture: Avoid slouching or leaning on your elbows for extended periods.
Why Physiotherapy is Key
Physiotherapy isn’t just about exercises—it’s about a holistic approach to recovery. Your physio will consider your lifestyle, goals, and the underlying cause of your injury to create a personalised treatment plan. Here’s why physio makes such a difference:
- Accurate diagnosis: Your physio can identify the root cause of your elbow pain and address it effectively. Often this can be done with a clinical assessment only which will not require a scan, therefore saving time and money.
- Hands-on techniques: From massage to joint mobilisation, physios use a range of manual therapies to aid recovery.
- Education: You’ll learn about your injury, how to prevent it in the future, and how to make lasting changes.
- Progressive exercises: A step-by-step plan ensures you regain strength, mobility, and confidence without overdoing it.
Final Thoughts
Elbow injuries don’t have to hold you back. Whether it’s a niggling ache from too much computer work or a more serious condition, physiotherapy offers effective solutions to help you recover. By understanding your injury and working with a physio, you’ll be on your way to stronger, pain-free elbows in no time.
So, if your elbow is giving you grief, don’t ignore it. Reach out to XPhysio today and take the first step towards recovery. Your elbows will thank you!