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.