Elbow Pain From Twisting
Many people believe that their body is indestructible until they incur an injury that prevents them from participating in their favorite sport or simply prevents them from performing their daily tasks and activities. An elbow injury can be one such injury that can really put a damper on things quickly. For many people, it’s not until they have to perform a twisting action that they have elbow tenderness and their elbow pain flares up.
Elbow pain from twisting can occur performing the most basic activities such as turning a screwdriver, changing a light bulb, shaking someone’s hand, using any type of tool, raking up leaves, playing volleyball/tennis/racket sports, or doing some simple gardening. Basically any type of activity that requires a tight grip on an object combined with wrist and elbow rotation causes pain in your elbow.
If your daily tasks and activities, work related or not, include any of the above then there is a good possibility that you are suffering from a repetitive strain injury called tennis elbow. Even though the injury is called tennis elbow, you don’t have to play tennis to suffer from it. The medical name for tennis elbow is lateral epicondylitis and it’s most commonly described as pain and inflammation on the outside of the elbow. The pain usually increases when performing activities that involve using a tight grip on an object while you twist with your wrist and elbow.
Medically what has happened and the reason why you experiencing elbow pain when performing twisting actions is because of the repetitive nature of your twisting motion over an extended period of time, you’ve created small micro tears in the extensor tendon in the forearm near the elbow that connects to the lateral epicondyle of your arm.
Tennis elbow occurs when the extensor muscles in your forearm(…the muscles that bend your wrist back) are overworked and strained. Your extensor forearm muscles attach to the lateral epicondyle which is located on the outside of your elbow, near where your arm bends. When your forearm muscles are exposed to repetitive actions on a daily basis they in turn endure excessive wear and strain and usually develop small micro tears and breaks.
So what can you do to help stop your elbow pain from twisting actions?
My first recommendation is to try and switch out to the opposite hand from time to time. If you use your right hand, switch out to your left every 10 minutes or so. This will give your arm some much needed rest and help prevent any swelling and inflammation.
Secondly, you can ice your elbow when you are done with your activity for the day. Simply prop your elbow up on a pillow, make sure your elbow is above heart level to prevent blood pooling and apply an ice pak to your elbow for 10-15 minutes. Please make sure you are not applying ice directly to the skin. You can cause irreversible damage to your skin. Wrap the ice in a towel or alternatively if you don’t have any ice, a bag of frozen vegetables can work just as well.
And my third recommendation is the most important. Do not take the ‘wait-and-see’ approach when it comes to tennis elbow. Tennis elbow is an injury that gets worse the longer you wait to treat it. But it doesn’t require a big investment or time constraint to fully recover and treat tennis elbow so it never comes back.
If you want to completely eliminate your elbow pain when performing twisting actions and cure your tennis elbow for good, all it really takes are 5 simple, step-by-step techniques that you can do from the comfort of home while watching your favorite television show – without any special exercise equipment or gadgets!