This month we’ll be looking at elbow and wrist pain
What causes it?
The elbow and wrist joints are common locations for RSI or repetitive strain injury.
Repeated use can lead to pain on the inside or outside of your elbow (commonly termed golfers or tennis elbow) this occurs because the muscles of your forearm get tighter and the tendons and surrounding structures at the elbow become irritated.
Wrist strains and overuse injuries are common from repetitive tasks (e.g. desk work or DIY), heavy lifting, or doing exercise that puts force through your wrists (e.g. intense yoga). Carpal tunnel syndrome is another common issue at the wrist where nerve entrapment causes tingling and weakness at the hand and wrist.
Traumatic injuries can occur from falling onto your arm or outstretched hand and if you have persistent pain and swelling after this, it is advisable to get it checked by a medical professional as fractures at the elbow and wrist can need a lot of rehabilitation to fully recover from.
Who gets it?
People who spend a lot of time doing repetitive tasks or upper body specific sports are prone to overuse injuries at the hand and wrists such as:
- Desk workers
- DIY fans
- Those with manual jobs such as carpenters or mechanics
- Tennis and golf players
- Yogis
- Weight lifters and gym fans
What can I do about elbow and wrist pain?
With any overuse injury it is important to gradually increase the time you spend doing something. If you need to start gardening or working from a desk more, take regular breaks to start with and increase how much you do over a series of days and weeks.
The same applies to exercise involving upper body movement and strength, plan your workouts with progression in mind starting with shorter, lighter sessions and gradually increasing instead of starting at a high volume or intensity.
If your injury is acutely painful or limiting, a period of rest and avoidance of the painful activities is advisable. A wrist support worn during strenuous tasks and at night can be helpful to reduce pain. Ice or an alternating period of ice and heat (up to 10 minutes) throughout the day can also ease the pain.
Self massage to your forearms and gentle exercises to build strength and mobility at the wrist, elbow and shoulder can ease symptoms initially; exercises can then be progressed to improve your ability and recovery.
If you have pain that is not getting better see a physiotherapist to receive a diagnosis, a tailored exercise and recovery plan.
