What’s Causing My Elbow and Wrist Pain — And How Can Physical Therapy Help?
Remember the last time you accidentally slammed your funny bone? That sharp, radiating pain is deeply unpleasant — fortunately, it usually only lasts a few moments. But what happens when that pain lingers? If you’re dealing with pain in your elbow, forearm, or wrist, Total Care Physical Therapy is here to help!
Wrist and elbow pain can have several potential causes. Three major nerves run through the arm and can become entrapped, leading to numbness, tingling, and pain. You can also injure the muscles, tendons, or ligaments in the elbow and wrist joints, which can cause mobility restrictions and pain in the impacted area.
Our team of physical therapists will help you get to the bottom of your elbow pain — and we’ll help you find a way to resolve that pain for good. Call us to schedule an appointment and get started today!
A Closer Look at the Causes of Wrist and Elbow Pain
When you come in for your appointment, the first thing we’ll do is carefully review your symptoms and run a few simple movement screens to help pinpoint the cause of your pain.
Overuse injuries are one of the more common causes of wrist and elbow pain. You’ve probably heard of conditions such as tennis elbow or golfer’s elbow — both are examples of overuse injuries. They stem from repetitive movements or awkward postures that strain the joint’s soft tissue, leading to a gradual onset of symptoms.
You can also suffer acute injuries, particularly in the wrist. These injuries happen suddenly rather than over time. Wrist sprains, in which the ligaments in the wrist suffer damage, are among the most common. You can also fracture the bones in your wrist and elbow, which will typically require medical intervention.
Nerve disorders are another common source of discomfort in the elbow, forearm, and wrist. They occur when one of the nerves running through the arm becomes entrapped, leading to pain, numbness or tingling, and mobility restrictions. The location of your symptoms can let you know which nerve is affected:
- Carpal tunnel syndrome affects the median nerve and can become trapped in a structure in your wrist (the carpal tunnel). You’ll typically experience symptoms in your wrist and hand.
- Cubital tunnel syndrome affects the ulnar nerve, which passes through a narrow structure in your elbow (the cubital tunnel). If the nerve becomes entrapped in the cubital tunnel, it can cause symptoms in your elbow and hand.
Finally, arthritis can affect your elbows and wrists, leading to pain and restricted range of motion.
Exercise of the Month
Wrist Extensor Stretch
Sit up straight in a chair and raise one arm out straight in front of you with your palm facing the ground. Bring your other hand over top of your palm and lightly press your hand down so you bend at the wrist. Continue pressing until you feel tension in your forearm behind your wrist.
What Physical Therapy Can Do to Help Ease Your Wrist and Elbow Pain
Once our therapist has determined the source of your pain, we’ll develop a customized treatment program to help you find relief. The good news is that physical therapy alone can resolve most common sources of wrist and elbow pain. Here are a few of the techniques we might incorporate into your program:
- Manual Therapy: Manual therapy techniques help reduce pain and restore mobility restrictions. We might guide the joint through its current range of motion, manipulate your soft tissue, or try other techniques.
- Therapeutic Exercises: We’ll create a targeted, progressive exercise program to ease your symptoms. We’ll start with gentle stretches and mobility work, then move on to strengthening exercises to help support and stabilize the impacted joint.
- Braces and Splints: Some conditions might benefit from a brace or splint, which temporarily immobilizes the joint as you work on treatment. We’ll let you know if it’s a good choice and help you find the right device to suit your needs.
- Injury Prevention: We’ll let you know what you can do to prevent future injuries. We might show you ergonomic adjustments to reduce the impact of repetitive movements, postural corrections to minimize strain on your wrist or elbow, or other strategies.
Sources: https://www.physio-pedia.com/Physiotherapy_Management_of_the_Elbow, https://www.ncbi.nlm.nih.gov/books/NBK532948, https://physio-pedia.com/Carpal_Tunnel_Syndrome
Let’s Get to the Root of Your Wrist or Elbow Pain!
Pain in the wrist or elbow can seriously impact your quality of life, making it difficult to perform day-to-day movements like brushing your teeth, typing on a computer, or preparing a meal. The team at Total Care Physical Therapy will help you get to the bottom of your pain to find lasting relief.
Simple Strategies for Incorporating Exercise Into Your Daily Routine
Regular exercise is crucial to so many aspects of your health. It can prevent chronic health conditions like cardiovascular disease or diabetes, help you stay mobile well into old age, and even regulate your emotions.
Unfortunately, your workouts are often the first to slip when life gets busy. It can also be challenging to begin a regular exercise routine, especially if you have to fit it into an already jam-packed schedule.
The good news is that you don’t have to work out like a professional athlete to reap the benefits of staying active. In fact, a few simple strategies can increase your daily activity levels–no matter how busy you are!
5 Easy Tips for Sneaking in Physical Activity
- Park at the far end of the parking lot, so you have to walk a little further to get to the store.
- Take the stairs whenever possible.
- Do some stretches or core exercises while you’re watching TV.
- Go for a quick walk around your building during your lunch break.
- Try a micro-workout. Micro-workouts are short, 10-minute circuit-style workouts that pack a big punch. Keep a set of dumbbells by your desk and work out on your break!
Dive into Spring Gardening Without the Back Pain
As flowers start blooming and southern gardens come alive, don’t let back pain hinder your green thumb efforts this spring. At Total Care Physical Therapy, we’re committed to helping you get back in your garden by addressing your back pain concerns.
Our expert assistance ensures you:
- Find relief from pain, preparing you for those gardening sessions.
- Restore your mobility and strength to plant, prune, and pick with ease.
- Share gardening tips and fresh produce with friends and family without the shadow of back pain.
Our treatments are crafted for your distinct needs. This spring, turn a new leaf without pain—connect with us today and let your wellness blossom alongside your garden!
Protein PB & J Smoothie Bowl
- 1/4 cup almond, oat, or milk of your choice
- 2/3 cup frozen blueberries
- 2/3 cup sliced strawberries, frozen
- 1 scoop vanilla protein powder
- 1 tbsp peanut butter
- Optional toppings: 1 tablespoon melted peanut butter for drizzling, blueberries, chia seeds
Place your milk into the blender. Add frozen fruit, protein powder, and 1 tablespoon of peanut butter. Seal and blend until smooth. Pour out into a bowl. If using, melt the remaining peanut butter in the microwave for 30 to 45 seconds and drizzle over the bowl. Add desired toppings. Eat right away with a spoon!
