Today, you’ll learn a simple routine for elbow pain treatment. It will help solve pain on the inside or outside of the elbow. This simple routine will also fix when pain occurs while bending your elbow or gripping an object.
Elbow pain happens when muscles try to compensate for other, under-activated muscles. Sleepy muscles lead to stress on the joint and result in pain like tennis elbow, golfer’s elbow, UCL, nerve, or distal biceps tendinopathy. It can come from something as simple as taking the winter off from golf and returning in the spring expecting the same performance level.
Coach E and Dr. B will geek out on elbow anatomy then dive into 5 muscles you have probably never heard of that tend to get sleepy. The exercises will strengthen these muscles and retrain your neuromuscular system to activate them when you move.
Remember to start slow, particularly if the pain is more than a minor irritation. You’ll build strength over time. Plus, if you have any questions about modifications or are unclear on how an exercise should work, leave a note in the comments.
If you feel better after trying this, we just put out a new Elbow Pain I routine in our free ROM Coach app. It builds on what you’ve learned here today. Plus, you can schedule a reminder to perform the routine 2 or 3 times a week as you build up strength in your awakening elbow muscles.
00:00 - Intro
Why do these injuries occur?
01:25 - Poor technique
03:18 - Performance Pyramid (PP)
03:54 - Too much volume/intensity and/or insufficient recovery
04:32 - Poor FOUNDATION for movement
06:00 Download ROM Coach and get started with Elbow Pain I routine
THE MUSCLES & EXERCISES
07:32 - Brachialis
12:20 - Supinator
14:22 - Flexor carpi ulnaris
16:01 - Pronator quadratus
18:37 - Deep wrist & finger flexors
23:30 - Exercise summary (including sets & reps)
OTHER RESOURCES AND LINKS MENTIONED
25:30 - Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
26:00 - ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.