One of the most common causes of pain in the arm is elbow pain. Elbow pain makes life difficult due to how often we use our elbow every day. Recovering from elbow pain requires a combination of many different activities. Combining these activities can help you live through elbow pain. These activities should only be performed when you are suffering from little to no pain.
Early Rehab Activities
These activities should be undertaken after your elbow has healed to the point where you can move it with minimal pain. Never, ever undertake these activities while your elbow is feeling pain. The pain in your elbow means your elbow hasn't healed enough to work in a basic manner, let alone perform rehabilitation.
Start by stretching. Hold your injured elbow with the opposite hand to restrict its lateral movement. Push your arm straight out and hold for five to ten seconds. Hold only as long as you feel comfortable. As your arm heals, you can stretch for longer periods of time. After stretching, use your hand to carefully massage the area around your elbow along the muscles. Use your finger tips and keep the pressure moderate.
Later Rehab Activities
After performing the early rehab activities for two to three weeks, you should be healed enough to start more-rigorous rehab exercises. Ask your doctor before starting just to be safe. Begin introducing resistance exercises into your routine, alongside the already mentioned exercises.
Begin doing curls with very light weights. Hold the weights in your hand and use your elbows to lift the weight from a straight position to your chest. Five to ten curls should be done per day. If you overdo it, you can cause further damage. Stop if you feel pain.
Resistance bands are safe and efficient resistance exercise tools. Tie a band to a firm point on your wall and gently pull the band towards you, using your elbow. Five to ten pulls should be enough. Any more risks further damage. Stop if you feel pain.
Also start doing range-of-motion exercises to help keep the elbow from stiffening. Start with your arm at your side, with your elbow bent and your arm in an "L" position. Straighten your arm and hold for five seconds. Bend it back to the "L" position and rotate your arm forward. Hold for five seconds and go back to the "L" position. Rotate your arm backwards as far as you can without strain. Hold for five seconds. Do this routine twice a day.
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