Elbow Pain When Bending: Causes and Rehab Tips - Rehabilitation

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Elbow pain when bending, especially during activities that require exertion, can stem from various causes. Given your description, it seems that the pain is localized around the elbow joint, particularly when you engage your biceps. This could indicate several potential issues, including tendinitis, bursitis, or even a strain of the muscles or tendons around the elbow.


Possible Causes of Elbow Pain
1. Tendinitis: This is an inflammation of the tendons around the elbow, often caused by repetitive motion or overuse. In your case, the daily use of a tennis ball to massage your trapezius muscle could be contributing to strain on the elbow, especially if you're using improper techniques or excessive force.

2. Bursitis: The elbow contains small fluid-filled sacs called bursae that help reduce friction between the bones and soft tissues. Inflammation of these bursae can lead to pain, especially when bending the elbow.

3. Muscle Strain: Even if you haven't experienced a specific injury, the muscles around the elbow can become strained from activities that involve repetitive motions or awkward positions, such as prolonged smartphone use.

4. Tennis Elbow (Lateral Epicondylitis): This condition is characterized by pain on the outer part of the elbow and is often associated with repetitive wrist and arm motions. While you mentioned that the pain is on the inner side, the mechanics of the elbow can sometimes lead to referred pain.

5. Golfer's Elbow (Medial Epicondylitis): This condition affects the inner side of the elbow and is caused by overuse of the muscles and tendons that control wrist and finger movements.


Rehabilitation Tips
1. Rest: Allow your elbow to rest and avoid activities that exacerbate the pain. This is crucial for recovery.

2. Ice Therapy: Applying ice to the elbow for 15-20 minutes several times a day can help reduce inflammation and numb the pain.

3. Gentle Stretching and Strengthening: Once the acute pain subsides, gentle stretching of the forearm muscles can help improve flexibility. Gradually introduce strengthening exercises focusing on the forearm and biceps, but ensure these do not cause pain.

4. Ergonomic Adjustments: If you suspect that smartphone use is contributing to your pain, consider adjusting your posture. Use your phone at eye level to avoid straining your neck and shoulder muscles, which can indirectly affect your elbow.

5. Physical Therapy: If the pain persists, consulting a physical therapist can provide tailored exercises and treatments to address your specific condition.

6. Avoiding Aggravating Activities: Limit activities that require heavy lifting or repetitive motions until the pain resolves. This includes avoiding excessive use of the tennis ball for massage if it causes discomfort.


When to Seek Medical Attention
If the pain does not improve with rest and home care, or if you experience swelling, numbness, or a significant decrease in range of motion, it is advisable to consult a healthcare professional. They may recommend imaging studies, such as an X-ray or MRI, to rule out any underlying structural issues.

In summary, elbow pain during exertion can be attributed to various factors, including tendinitis, bursitis, or muscle strain. Implementing rest, ice therapy, and gentle rehabilitation exercises can aid in recovery. However, if symptoms persist, seeking professional medical advice is essential for proper diagnosis and treatment.