Unless you have had a traumatic injury to your elbow, problems in this area often occur because of improper nerve flow from the nerve trunk in the neck (Brachial Plexus), and until this is corrected, the problem in the arm or hand will continue. The program I have outlined here will help you; however, do consider getting your neck checked by a competent practitioner.
If you are experiencing elbow pain, do the following appropriate sequences. If your pain does not resolve or significantly improve within several weeks and you have given it sufficient rest to heal properly, about 1-3 weeks, then I suggest you consult the Neck Pain Techniques (hyperlink) and do all of the exercises listed.
Use the “Position of Pain and Procedure” chart below and find the position of pain that fits your situation. You’ll perform the corresponding routine (Procedure) in the order provided, following the instructional videos to learn proper form.
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System.
|Position of Pain||Procedure|
|Elbow pain when gripping||Hand Wrist Stretch with Movement, Elbow Hand Wrist Stretch, Forearm Self-Massage|
|Elbow pain when straight||Elbow Hand Wrist Stretch, Forearm Self-Massage|
|Elbow pain when bending||One Arm Stretch, Door Stretch|
|Elbow pain when straightening or pushing away, i.e. push up||Elbow Hand Wrist Stretch, Forearm Self-Massage|
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System. Follow the order of the exercises exactly as they appear in the Procedure column.