What are the best at-home exercises to help arthritis in the elbow?

Posted on 02/28/2020

The most common cause of arthritis in the elbow is rheumatoid arthritis, although osteoarthritis and injuries can also cause arthritis to occur in the elbow joint. Rheumatoid arthritis is a chronic, progressive disease that is caused by having an overactive immune system. This overaction causes the body to produce antibodies that attack the lining of healthy joints. In the elbow, patients can expect to experience inflammation and swelling in the joint lining, and this can cause an aching, throbbing pain.
 

The most common cause of arthritis in the elbow is rheumatoid arthritis, although osteoarthritis and injuries can also cause arthritis to occur in the elbow joint. Rheumatoid arthritis is a chronic, progressive disease that is caused by having an overactive immune system. This overaction causes the body to produce antibodies that attack the lining of healthy joints. In the elbow, patients can expect to experience inflammation and swelling in the joint lining, and this can cause an aching, throbbing pain.


Fortunately, there are things that can help to reduce the symptoms associated with arthritis of the elbow, including physical therapy exercises. Some of these may be carried out at a professional clinic, while there are also plenty that can be performed in the comfort of your own home. Here are some of the best at-home exercises to help arthritis of the elbow.
 

Elbow Bends

This exercise should be performed while standing. With your arms by your side and fully relaxed, slowly bend your sore elbow and raise your hand to your shoulder. Keep your elbow by your side throughout the movement. Hold your hand by your shoulder for up to 10 seconds, then return it back to your side. Repeat 10 times. If you are hoping to build strength in the elbow you may be able to start using a lightweight after some time.

 

Forearm Turns

This twisting movement should also be performed while standing. Relax your arms by your sides but hold the forearm attached to your sore elbow outwards at a 90-degree angle from the rest of your body. Keeping your elbow bent, rotate your forearm so that your palm faces upwards. Hold for 5 seconds and then untwist your arm so that your palm faces down again. Again, you may be able to graduate to holding a small weight in your hand while you perform this exercise.

 

Wrist Lifts

This can be performed sitting or standing. Bend your elbow at a right angle. Hold a lightweight and then bend your wrist slowly towards you, then slowly release. This can be done both palms down and palms up to work and strengthen the entire elbow joint. Do at least 3 sets of 10 repetitions twice each day for the biggest benefit. 

 

Wrist Flex

Keeping your arm straight in front of you with your palm facing downwards, gently bend your wrist down. Then use your opposite hand to press the stretching hand back towards your body. Hold for a maximum of 30 seconds before straightening your wrist again. Then gently bend the stretching hand backward and use the opposite hand to pull the fingers back. Hold for up to 30 seconds again. Multiple repetitions are recommended to get the most out of the exercise.

One of the most important things to remember when dealing with arthritis in the elbow is to try and stay active, even if it is difficult at first. By starting exercise gradually and building on it day by day, you can have the best chance of fully restoring the mobility of this joint.

 

For more advice on managing the symptoms of an arthritic elbow, please don’t hesitate to speak to our experienced and reassuring team.