Elbow pain is a common complaint, affecting athletes, desk workers, and weekend warriors alike. Whether it’s a sharp pain from repetitive use or a nagging ache that won’t go away, elbow discomfort can significantly impact daily activities. Understanding the causes of elbow pain, as well as how to treat and prevent it, is crucial for maintaining joint health and function.
At Unity Chiropractic Wellness, our NYC-based chiropractic practice near Grand Central Terminal, Murray Hill, and Midtown East, we see many patients struggling with elbow discomfort. Whether caused by overuse, poor biomechanics, or underlying joint dysfunction, elbow pain requires a strategic approach to recovery. Let’s dive into the most common elbow issues and how to effectively address them.
Understanding Common Elbow Injuries
The elbow joint is a complex hinge joint that allows for both flexion and extension as well as rotation of the forearm. Because of its extensive use in various activities, it is highly susceptible to injuries, especially from repetitive movements and strain.
Tennis Elbow (Lateral Epicondylitis)
One of the most frequent elbow injuries is tennis elbow, or lateral epicondylitis. Despite the name, you don’t have to be a tennis player to develop this condition. Tennis elbow occurs when the tendons on the outer part of the elbow become irritated due to repetitive motion, such as gripping, lifting, or typing.
Symptoms:
• Pain on the outer part of the elbow
• Weak grip strength
• Pain when lifting objects, especially with the palm facing downward
Golfer’s Elbow (Medial Epicondylitis)
On the other side of the elbow, golfer’s elbow, or medial epicondylitis, affects the tendons on the inner part of the elbow. This condition is common in golfers, baseball players, and anyone who performs repetitive wrist flexion or gripping motions.
Symptoms:
• Pain on the inner part of the elbow
• Tenderness along the inner forearm
• Weakness in the hands or fingers
Triceps and Biceps Tendinopathy
Tendinopathy can also develop in the biceps or triceps tendons, which attach to the elbow.
• Biceps tendinopathy affects the tendon in the front of the elbow and can result from excessive pulling motions, such as heavy lifting.
• Triceps tendinopathy involves pain in the back of the elbow, often caused by overuse in pushing movements.
Elbow Instability and Ligament Injuries
For those involved in throwing sports or weightlifting, ligament instability in the elbow can be a concern. The ulnar collateral ligament (UCL) is particularly vulnerable in overhead throwing athletes and can lead to chronic pain or even require surgical intervention.
Why Does Elbow Pain Occur?
Many cases of elbow pain result from overuse, poor biomechanics, or muscular imbalances. If you perform repetitive tasks—whether it’s typing, lifting, or playing a sport—your elbow is subjected to repeated strain. Over time, this can lead to small tears in the tendon, resulting in pain and dysfunction.
Another common cause of elbow pain is muscle imbalances. The forearm muscles responsible for gripping and wrist movement are often overworked, while the stabilizing muscles are neglected. This imbalance places excessive stress on the tendons and increases the risk of injury.
Additional risk factors include:
• Lack of forearm strength – Weak supporting muscles make the elbow more vulnerable.
• Poor movement patterns – Repetitive motions with incorrect technique exacerbate wear and tear.
• Insufficient warm-up or recovery – Failing to properly prepare muscles and tendons for activity can lead to strain.
How to Recover from Elbow Pain
Many people search for solutions to persistent elbow pain, wondering: How do I fix elbow pain that won’t go away? The good news is that most elbow injuries can be managed with proper rehabilitation and strategic training adjustments.
1. Load Management and Smart Training
One of the biggest mistakes people make when dealing with elbow pain is avoiding movement altogether. While rest is important in the initial stages of injury, complete inactivity can lead to further tendon degradation. Instead of stopping all activity, modify your exercises to gradually rebuild tendon strength.
• Reduce weight and focus on slow, controlled repetitions.
• Avoid activities that cause sharp pain but continue light, pain-free movement.
• Increase load gradually to improve tendon resilience.
2. Strengthening the Elbow and Forearm Muscles
Strengthening the muscles surrounding the elbow is key to long-term recovery and injury prevention. Some of the most effective exercises include:
• Alternating Dumbbell Curl with Supination – Helps strengthen the biceps and forearm supination patterns while protecting the elbow joint.
• Zottman Curl – Targets both the wrist extensors and forearm muscles, promoting balanced strength.
• Hammer Curl – Strengthens the brachialis, a crucial muscle for elbow stability.
These exercises should be performed with slow, controlled movements to prevent excess strain on the tendons.
3. Tendon-Specific Exercises
To rehabilitate elbow tendons, eccentric loading (slow, controlled lowering of a weight) is highly effective. Research has shown that eccentric exercises help stimulate tendon remodeling and reduce pain.
For tennis elbow, Zottman Curls are particularly beneficial, as they target the commonly weak wrist extensor muscles that contribute to the condition.
For golfer’s elbow, Alternating Dumbbell Curls help improve forearm strength and reduce strain on the medial elbow tendons.
4. Improving Mobility and Tissue Health
In addition to strengthening, improving mobility and blood flow to the area can accelerate healing.
• Forearm Tendon Glides – These help the tendons move more freely through their natural pathways, reducing friction and irritation.
• Self-Massage and Myofascial Release – Using techniques such as foam rolling or self-massage can help loosen tight muscles around the elbow.
5. Addressing Grip Strength and Overuse
Grip strength plays a crucial role in elbow health. Many people unknowingly overuse their forearm flexors while neglecting their extensors. If you find yourself gripping tightly during exercises, using grip aids or straps can help offload the strain on the elbow.
Additionally, if you spend long hours typing or using a mouse, consider ergonomic adjustments to reduce strain on your wrist and elbow.
How to Prevent Elbow Pain from Returning
Once your elbow pain subsides, it’s essential to maintain strength, mobility, and proper movement patterns to prevent recurrence.
1. Keep Your Forearms Strong
Consistently performing forearm strengthening exercises can help prevent re-injury. Make sure to train both flexors and extensors to maintain balance.
2. Incorporate Movement Variety
If your work or workouts involve repetitive arm movements, try to mix up your activities. Too much repetition without variation leads to overuse injuries.
3. Focus on Posture and Shoulder Stability
Since elbow movement is influenced by the shoulder and wrist, ensuring proper posture and shoulder strength can help minimize stress on the elbow joint.
Chiropractic Support for Elbow Pain
At Unity Chiropractic Wellness, we specialize in diagnosing and treating musculoskeletal conditions, including chronic elbow pain. If you’re in New York City, near Grand Central Terminal, Murray Hill, Midtown, or Midtown East, and struggling with persistent elbow discomfort, we can help.
Our chiropractic treatments focus on:
• Joint alignment and mobility work to relieve stress on the elbow.
• Soft tissue therapy to reduce muscle tightness and improve circulation.
• Corrective exercise programming to restore function and prevent future injuries.
If you’re looking for lasting relief from elbow pain, schedule an appointment at Unity Chiropractic Wellness today. With the right approach, you can rebuild strength, restore mobility, and get back to pain-free movement!