Most Common Exercises for Elbow Pain

Elbow pain can be caused by many things and is a common reason for people to take time off from work, sports, and day-to-day activities. If you suffer from elbow pain, you may be looking for exercises to bring relief. Here are some suggestions for exercise that doesn’t typically aggravate elbow pain and may build strength to take stress off the elbow joint.

If these don’t work – or if they make your elbow pain worse – resist the urge to resort to traditional pain treatments like steroid injections or medications, which only mask pain. Instead, consider some safe, effective, and innovative alternatives for joint pain that your physician may not be familiar with.

There are many individual exercises you can do to strengthen or stretch the elbow joint. However, these should usually be selected and taught by a physical therapist. The same exercise that might make one person feel better could do further damage to another person’s elbow. We recommend consulting a physical therapist for help in this area. If you’re looking for some whole-body workouts that are typically okay for elbow pain, the list below is for you.

Swimming puts far less stress on the elbow joint than sports like weight lifting, baseball, and tennis. You can improve your strength and range of motion simultaneously in the pool. If one stroke makes your elbow hurt, try a different one. You can also work with a swimming coach for a few sessions to make sure your form is correct.

Unlike other martial arts, tai chi doesn’t use sharp movements and high impact. This ancient Chinese movement form is slow and graceful, almost like dancing underwater. But it builds strength and flexibility nonetheless. You can learn tai chi in a group class and then practice it anywhere, whether on your own or in large gatherings, as is still done across China today.

There are many different types of yoga, some of which are easier on the elbow than others. Avoid any kind of yoga practice that puts too much stress on the upper body, and skip endless sun salutations, handstands, and the like. Focus on asanas that don’t put any weight bearing on the upper body but let you stretch your arms, like warrior pose.

Most forms of dance won’t bother elbow pain, and they’re a fun way to get some exercise. In fact, dance is often underestimated for the level of workout you get. Did you know you can develop tennis elbow (aka lateral epicondylitis) from sitting improperly or from poor ergonomics in front of a computer? If your elbow pain stems from bad posture, a ballet class is a great antidote, and it will improve your entire core and shoulder girdle. Ballroom dance is also terrific for posture, while disciplines like tap, jazz, and modern dance provide excellent aerobic exercise.

How does walking help with elbow pain? First, if anything involving your arms hurts, you can still walk to get your heart rate up, keep your lower body fit, and boost circulation. All that blood flow is good for your entire body, and brisk walking promotes the release of endorphins, neurotransmitters that are the body’s natural painkillers responsible for the famed “runner’s high.”