Say Goodbye Elbow Pain With This Banded Mobility Exercise

Dr. John working on his elbow pain using a banded mobility exercise. He is bending and straightening his arm with the band below his elbow

Are you tired of dealing with nagging pain in your elbow that just won’t seem to go away? Whether you’re an athlete, a dedicated gym-goer, or someone who has hands on work, elbow pain can be a real nuisance. But fear not! In this blog post, we’re going to dive into a simple yet effective banded mobility exercise that can help alleviate elbow pain and improve mobility in your joint. Say goodbye to discomfort and hello to relief!

Understanding Elbow Pain

Before we get into the solution, let’s first understand what causes common types of elbow pain.  The top 3 culprits that bring people in to see us are tennis elbow, golfer’s elbow, and tendinitis. Tennis elbow, known medically as lateral epicondylitis, and golfer’s elbow, known as medial epicondylitis, are both forms of tendinopathy. These conditions involve inflammation or degeneration of the tendons in the elbow due to repetitive stress or overuse.  This is often caused by activities like gripping, lifting, or repetitive arm movements. 

Tendinitis, on the other hand, is a general term for inflammation of a tendon.  This can occur in various parts of the body including the elbow. In all cases, the repetitive strain leads to microtears in the tendons.  These microtears result in pain, stiffness, and reduced range of motion at the joint. It’s essential to take care of these things right away to prevent them from worsening and interfering with your daily life.

Dr. John with the band around his forearm and the dowel at his bicep getting ready for his banded mobility exercise to eliminate elbow pain

Banded Elbow Mobility Exercise

Now, let’s get to the good stuff! This banded mobility exercise alleviates your elbow pain and improves joint function. All you need is a resistance band, somewhere sturdy to attach it, and a dowel or stick (a broom handle will do nicely). Here’s how to do it:

  • Start by anchoring one end of the resistance band securely to a stationary object, such as a pole or handle at about natural waist height
  • Slide your arm through the band leaving the point of tension just BELOW your elbow (on the forearm)
  • Use the dowel or stick on your bicep to not just steady yourself, but keep from straining your arm. It can seem confusing… General rule of thumb is the stick should be between you and your anchor.
  • When you have enough tension to feel a pull in your elbow, slowly bend and straighten.

This exercise targets the muscles and tendons around the elbow joint.  It helps to improve flexibility, reduce stiffness, and alleviate pain. Consistency is key, so aim to perform this exercise regularly, ideally every day for 5 minuntes!   You’ll see a huge transformation in how your elbow feels.

Elbow Pain Variations

Dr. John is demonstrating using banded elbow mobility with his palm facing away to get a different sensation

You can play around with this in lots of different ways.  For example, depending on if you have outer or inner elbow pain, try changing the way your body is positioned.  

You can have the band pulling your elbow in towards your midline or away from you.  Also try changing the way your palm faces.  You can start face down and as you curl your arm, open it toward your face and vice versa.

For a slightly more advanced method, use light weights.  You’re going to set yourself up exactly the same way described above, but this time hold say 5lbs in your hand while bending and straightening your elbow.

Dr. John is using a weight with the band around his forearm and the dowel at his bicep to get a little extra resistance through the stretch

Watch our How To Video with step by step instructions and tips to rid yourself of elbow pain!

Anyone Can Do This!

This exercise is great for everyone.  It doesn’t matter if you’re a pro tennis player, a gardener, or in construction.  The pain your feeling is all from repetitive movements and strain on the joint.  

Don’t let elbow pain hinder your lifestyle!  By incorporating this simple banded mobility exercise into your routine, you can take proactive steps towards improving the health of your elbow joint. Remember to listen to your body, start slowly, and gradually increase intensity as you progress.  With dedication and the right approach, you can bid farewell to elbow pain and regain mobility.  Do what you love longer, without pain!

Is Your Elbow Pain Stemming From Your Shoulder?

Have you tried improving your elbow pain and it just won’t quit?  It may be stemming from you shoulders.  The way your shoulder moves and sits in the joint directly impacts the function of the rest of your arm.  This includes your elbow and wrist.  It’s hard to believe, I know, but it’s true!  Start MDRx Shoulder to tease out if you shoulder is causing your elbow pain.  Life’s too short to live it in discomfort.  Start improving your mobility today!

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