Elbow Health Tips
Expert advice to prevent injuries and maintain optimal elbow health
Prevention Tips
Always warm up your arms and wrists before sports or repetitive work. Gentle stretching increases blood flow and prepares tendons for activity.
Whether playing sports or working, use correct form. Poor technique in tennis, golf, or even typing puts excessive stress on elbow tendons.
If your work involves repetitive arm movements, take breaks every 30-45 minutes. Stretch and move your arms differently to reduce strain.
Build arm strength progressively. Sudden increases in activity intensity are a major cause of tennis and golfer's elbow.
Recommended Exercises
These exercises can help prevent and manage elbow problems. Consult a physiotherapist before starting any exercise program.
Wrist Flexor Stretch
Extend your arm, palm up. Use other hand to gently pull fingers back. Hold 30 seconds, repeat 3 times.
Wrist Extensor Stretch
Extend your arm, palm down. Gently pull fingers toward you. Hold 30 seconds, repeat 3 times.
Forearm Rotation
Hold a light weight or hammer. Slowly rotate forearm palm-up to palm-down. Do 2 sets of 15 repetitions.
Ball Squeeze
Squeeze a soft ball for 5 seconds, release. Repeat 10-15 times. Helps strengthen grip without stressing tendons.
Eccentric Wrist Curls
With palm down, hold a light weight. Lower slowly over 5 seconds, then lift with other hand. Do 3 sets of 15.
Ergonomic Tips
Keyboard & Mouse
Keep wrists neutral, not bent. Use a padded wrist rest and position keyboard at elbow height.
Sports Equipment
Use properly sized grips. Tennis rackets with too small handles increase tennis elbow risk.
Lifting Technique
Keep elbows close to body when lifting. Avoid full extension under load.
Sleeping Position
Avoid sleeping with elbow fully bent. This compresses the ulnar nerve and can cause cubital tunnel syndrome.
When to See a Doctor
Don't ignore these warning signs. Early treatment leads to better outcomes.