Elbow Conditions Archives - JAG Physical Therapy in NY, NJ, & PA

Elbow Strengthening Exercises: Building Stability and Preventing Injuries

Us3eNumb3rZERO — Wed, 22 Nov 2023 16:50:01 +0000

It’s easy to take our elbow strength for granted, giving little thought to the wide range of everyday actions our elbows perform. Keeping one’s elbows strong means this multipurpose joint is stable and the risk of injury is reduced.

The skilled, empathetic therapists on the JAG Physical Therapy team are NY, NJ, and PA’s local elbow condition experts. If you have an elbow injury, we’re here for you throughout your rehabilitation and can help you prevent future injuries and return to playing sports as well. Book your appointment now or read further to learn more about elbow strengthening.

Why Is Elbow Strength Important?

Because your elbows connect the upper and lower arms, they help you perform a wide range of movements. Good elbow strength means the joints remain stable and let you move effortlessly and without too much thought. Another benefit of having strong elbows is that you are less likely to sustain an injury like a dislocation, tennis elbow, or golfer’s elbow.

Which Muscles Play a Vital Role in Elbow Stability, and How Can They Be Strengthened?

Several muscles help to move the elbow and provide stability. If these muscles are strong and in good condition, then you'll have no trouble executing your everyday tasks.

These muscles can be grouped into two categories: flexor muscles, which allow the elbow to flex, and extensor muscles, which allow the arm and elbow to straighten.

Flexor muscles include the biceps and brachialis, located in the upper arm, and the brachioradialis, found in the forearm. Typical exercises to strengthen these muscles include dumbbells.

The extensor group includes the triceps, the muscle located at the back of the upper arm, and the anconeus, a small muscle located at the elbow that connects the humerus (the bone of the upper arm) and ulna (one of the bones of the forearm). Push-ups are ideal for working some of these muscles — for example, the triceps.

What Are Some Effective Exercises for Strengthening the Elbows?

Let’s look at some typical elbow strengthening exercises that can prevent injuries and aid rehabilitation:

Bicep Curls

Stand holding a dumbbell in each hand with your knees slightly bent.
Your elbows should be at your sides, and your forearms should be extended out in front.
Lift the dumbbells toward your shoulders by bending your elbows.
Once you get to your shoulders, hold for one to three seconds and squeeze.
Gently lower the dumbbells downward.
Do three to four sets of 10 reps.

Tricep Extensions

Stand holding a dumbbell in each hand with your feet slightly apart, the left foot just behind the right.
Soften your knees.
Lift the dumbbells over your head with your arms straight, then bend your elbows and lower the dumbbells behind you as far as you can.
Once you reach the lowest point, straighten your elbows and return to the original position with your arms outstretched and above your head.
Do three to five sets of six to 12 reps.

Forearm Twists

You can perform this exercise one arm at a time.
Stand holding a dumbbell with the palm of your hand facing down.
Rotate the forearm so that it now faces upward.
Do two sets of 20 to 25 reps.

Any exercise program is best undertaken with the guidance of a physical therapist. If you're just starting out with strengthening exercises, only do the minimum advised by your PT. You can build up the amount of activity as you gain strength and confidence.

How Can Elbow Strengthening Help Prevent Injuries and Aid in Rehabilitation?

Elbow strengthening exercises can help prevent injuries, so you don’t have to wait till you have a problem to start. And if you’ve had an elbow injury, your physical therapist will be able to devise a personalized exercise routine to aid your rehabilitation. You should also keep up with your regular appointments so they can check your progress and advise you on technique.

Your rehabilitation plan may also include other elements such as eating a healthy diet, using pain relieving techniques, and resting. Be sure to follow all the advice given to you by your physical therapist and check in with them on a regular basis. Remember, they are a highly trained health professional with an in-depth knowledge of anatomy, so they are best placed to advise on your road to recovery.

Once you’ve recovered and you’re back to your regular tasks, it’s a great idea to continue with elbow strengthening exercises. Keeping the muscles that support the elbow strong means you can reduce your risk of injury. You’ll also lower your chances of being affected by conditions like tennis elbow and golfer’s elbow. Finally, you’ll help your elbows work more efficiently, which means better functionality every day!

JAG Physical Therapy: Your Elbow Strength Partner

The experienced therapists at JAG Physical Therapy are highly skilled when it comes to elbow injuries and can offer you a personalized rehabilitation plan to get you fully functioning again. Book an appointment at your local JAG PT clinic for a personalized program to get you back on track.

The post Elbow Strengthening Exercises: Building Stability and Preventing Injuries appeared first on JAG Physical Therapy in NY, NJ, & PA.

Elbow Pain When Lifting: Is It Tennis Elbow or Golfer’s Elbow?

Us3eNumb3rZERO — Wed, 07 Apr 2021 13:01:03 +0000

The elbows are considered one of the most complex joints in the body, as they consist of bone, ligaments, cartilage, and fluid. They are responsible for much of our upper body mobility, as we wouldn’t be able to bend and move our arms without them. Since the joint is so complex, it is also susceptible to many different kinds of injuries.

Two common injuries that people experience are tennis elbow (lateral epicondylitis) and golfer's elbow (medial epicondylitis). Despite their names, you don't have to be a tennis player or golfer to suffer these injuries. In fact, fewer than 5% of tennis elbow diagnoses are related to the sport. Both tennis elbow and golfer’s elbow are forms of epicondylitis, an inflammation of tendons that attach to the elbow. Any activity that involves repetitive gripping and twisting motion can cause these issues.

Even though the two injuries may sound similar there are a few significant differences between the two:

Location of Inflammation: Tennis elbow presents itself with inflammation around the outside of the elbow and forearm, while golfer's elbow comes with inflammation on the inside of the arm and elbow. Tennis elbow indicates damage to the outside tendon attached to the muscles that stretch your wrist backward and enable the fingers to spread. In contrast, golfer's elbow affects the inside tendon connected with the muscles used for flexing the wrist and for gripping things.
Symptoms: Although the symptoms of both injuries are similar, they occur on the opposite side of the elbow and forearm and present themselves in different ways.

Below we will break down the symptoms of both injuries so you may be able to assess where your pain is located.

Symptoms of Tennis Elbow

Pain or tenderness on the outside of the elbow
Pain made worse by lifting a heavy object
Pain when gripping objects
Pain that shoots down the forearm
Discomfort when opening a door
Soreness when shaking one's hand

Symptoms of Golfer's Elbow

Pain or tenderness on the inside of the elbow
Numbness or tingling that may radiate into one or more fingers, most commonly the ring and little fingers
Aching in the inner elbow during or after activity
Pain when making a fist
Hands and wrists may become weaker than usual

Treatment

Both tennis and golfers' elbow can be treated the same way and many times will heal on its own with proper rest. However, it’s important to visit your doctor or physical therapist if you feel the pain is worsening or not showing any improvement.

Rest: Limit manual tasks such as lifting, and try to avoid any activities that require putting stress on your tendons until you are fully recovered. If complete rest is not possible, try modifying your daily activities in a way that won't aggravate your elbow. If you feel any pain, immediately stop the activity.
Ice: Apply ice to the affected area as often as possible. It is recommended to ice the elbow for 20-30 minutes every 3 to 4 hours.
Painkillers and NSAIDs: Taking over-the-counter (OTC) painkillers, such as ibuprofen or another non-steroidal anti-inflammatory drug (NSAID) may help ease mild pain and inflammation caused by tennis elbow. Additionally, NSAIDs are also available as creams and gels and can be applied directly to the elbow.
Physical Therapy: Physical therapists can provide treatments and exercises to help reduce pain and inflammation to help improve motion.

JAG Physical Therapy is proud to offer a variety of treatments for all elbow injuries, including treatment plans specifically designed for epicondylitis. For more information or to make an appointment to meet with one of our therapists, please contact us here.

Learn More About Elbow Physical Therapy from JAG PT:

The post Elbow Pain When Lifting: Is It Tennis Elbow or Golfer’s Elbow? appeared first on JAG Physical Therapy in NY, NJ, & PA.

How to Determine if Your Arm Pain is Elbow Bursitis

Us3eNumb3rZERO — Wed, 17 Apr 2019 00:00:00 +0000

The elbow is considered one of the most complex joints in the body, as they consist of bone, ligaments, cartilage, and fluid. Despite this complexity, the elbow is responsible for much of our upper body mobility, as we wouldn’t be able to bend and move our arms without them. Unfortunately, because of the joint’s complexity, the elbow is susceptible to many different kinds of injuries. One of these injuries is called elbow bursitis, a condition that can cause swelling and pain when putting pressure on your elbow. Since there are many kinds of elbow injuries, it may be hard to know when you have this condition. Read on for a complete guide on how to determine if you do in fact have elbow bursitis, and how to treat it.

What is Elbow Bursitis?

Bursae are thin, fluid-filled sacs that act as cushions or buffers between the bones and the skin. They are normally located at our joints in order to counter the everyday friction between them and the bones and muscles. The olecranon bursa is the sac that is located at the pointed tip of the elbow, which is known as the olecranon. You normally do not notice your elbow bursa because it lies flat and conforms to the shape of your elbow bone.

However, when it gets irritated the bursa can grow large and swollen – this is known as bursitis. Bursitis can be caused by many factors, but it usually stems from a bad blow to one of your elbows. Trauma such as a hard object hitting your elbow or falling on top of it could cause the bursa to swell. Additionally, repeated motions that put pressure on your elbows, such as leaning on your elbows, or lifting your bent arms over your head, can irritate the bursa and cause bursitis. This is why elbow bursitis is common in baseball and tennis athletes, as they often have to throw and lift their arms during games. Bursitis can occur and is also common in the knee in careers that involve extensive kneeling and other handiwork, such as plumbing, construction, and gardening.

Diagnosing Bursitis

When you develop bursitis, you may notice that your elbows begin to feel sensitive and warm to the touch. As the bursa begins to inflame, you may feel stiffness and achiness when you move your elbows. These are all common symptoms in many elbow injuries, but what differentiates bursitis from them? Bursitis causes severe swelling at the tip of your elbow that forms a large, circular bump that resembles a golf ball. In addition, pus may begin to secrete from your inflamed elbow – this is the fluid draining from the infected bursa.

Treating Elbow Bursitis

You can reduce your risk of developing bursitis by changing the way you perform everyday tasks. In order to change your lifestyle habits, it’s important to go to physical therapy in order to identify the possible habits that led to your conditions. At physical therapy, you will learn how to gently stretch and strengthen the elbow, as well as learn the proper lifting techniques so that you do not put any unneeded pressure on your elbow during upper body activities.

Physical Therapy for Elbow Bursitis

If you are currently living with the pain and discomfort resulting from elbow bursitis or another elbow injury and want to begin your recovery, look no further than JAG Physical Therapy. Our team of physical therapists are dedicated and experienced in treating your needs, whether that is injury recovery, physical therapy, or athletic training. Do not hesitate to contact us today at one of our over 100 New York, New Jersey, and Pennsylvania locations to begin your recovery journey!

Learn More About Elbow Physical Therapy from JAG PT:

The post How to Determine if Your Arm Pain is Elbow Bursitis appeared first on JAG Physical Therapy in NY, NJ, & PA.

How to Prevent & Treat Tennis Elbow

Us3eNumb3rZERO — Fri, 08 Feb 2019 00:00:00 +0000

Tennis elbow, or lateral epicondylitis, is when you have pain in your elbow. The healing process for tendons can take weeks, months, or years due to their slow healing rate. A physical therapist can help you if you are in pain. They can tell what is wrong and how to fix it. Early treatment will make the pain go away.

What Is The Main Cause Of Tennis Elbow?

Tennis elbow is a condition that places strain on the muscles and tendons that a person uses to grip a tennis racket.

Yet, most cases of tennis elbow are not due to playing tennis or any other sport. Any activity that involves repetitive gripping and twisting motion can cause this injury. Carpenters, painters, and plumbers are particularly susceptible.

How Can You Prevent Tennis Elbow?

You can prevent tennis elbow by avoiding strain on the muscles in your forearm. This will help you to avoid the condition or stop your symptoms from getting worse.

If you have tennis elbow, here are some tips to help you recover:

Stretch & Warm-Up Your Muscles

Before you do arm movements, you need to warm up and stretch your muscles. This will help avoid injury. Avoid using a bent wrist and keep it straight when possible.

Stick with smooth movements instead of sharp, jerky ones. Gloves with shock-absorbing padding can also help.

Strengthening Exercises

Wrist and forearm exercises can help prevent tennis elbow. It would be best if you did exercises on these muscles to make them stronger. Learning to use your shoulder and upper arm muscles can also help take the strain off of your elbow.

You might need to go to physical therapy or see an athletic trainer. They will teach you exercises that will help your forearm be strong. You can do these at home too!

Switch It Up

There is also plenty you can do to lessen the strain on your arms and elbows throughout your day. Make a conscious effort to avoid the same hand and arm movements over and over. If that is not an option for you, wear a brace and take breaks as often as possible.

Ask your employer if you can do other tasks or if you can change your workstation setup. This might help reduce the strain on your body.

Use Proper Equipment

Make sure the sports equipment you are using is the right fit for you. Lighter weight, larger grips, and softer strings may reduce the strain on your tendons. You can wear gloves or add padding to help.

Ask a coach or athletic trainer to help you make sure your equipment is the right size for you.

Painkillers and NSAIDs

Taking over-the-counter (OTC) painkillers, such as ibuprofen or another non-steroidal anti-inflammatory drug (NSAID), may help ease mild pain and inflammation caused by tennis elbow.

NSAIDs are also available as creams and gels (topical NSAIDs) and can be applied to a specific area of your body, such as your elbow and forearm. You can apply heating pads and ice packs to the affected area to relieve pain and inflammation.

Rest and Recovery

You should rest your injured arm and stop doing the activity that caused the problem. If you use your arms to carry things at work, ensure that you don't do this until the pain goes away.

Avoid using your wrist and elbow more than the rest of your arm. Instead, spread the load to the larger muscles of your shoulder and upper arm. When resting is not possible, change your arm movements to help ease symptoms.

Talk to your doctor about what you should do if the pain in your arm gets worse. Always ask a doctor or physical therapist before trying to do exercises for tennis elbow.

Comprehensive Physical Therapy Near You

Some people can feel better when they rest and take medicine like ibuprofen. But for others, the pain from tennis elbow might be too much to do their daily activities. If the pain is severe or does not go away within two weeks, it may be time to seek further help.

When pain is severe or persistent, a doctor may recommend either physical therapy or occupational therapy. Like our professionals at JAG Physical Therapy, a physical therapist can provide treatments and exercises. They can help you move better and make your pain go away.

For more information about tennis elbow and the other services that we provide, contact a JAG Physical Therapy office near you today!

Learn More About Elbow Physical Therapy from JAG PT:

The post How to Prevent & Treat Tennis Elbow appeared first on JAG Physical Therapy in NY, NJ, & PA.