Hello, Class!  Today, we are going to talk about proper care of the elbow but remind you that, because there are numerous conditions (besides trauma) which can cause elbow pain, it is important to have a thorough evaluation by your physical therapist at Alliance Physical Therapy.  To reduce risk of elbow injury, avoid leaning on the tips of your elbows, avoid carrying heavy objects with your elbow all the way straightened, take frequent breaks to stretch and improve blood flow if you are engaged in repetitive elbow motions, keep the muscles strong and flexible, warm up adequately, and make sure your racquet, golf clubs, bowling ball, etc. are a proper fit and weight for you.  Three basic stretches to help flexibility are:  (1) Bend elbows all the way, bringing hands toward chin as you inhale.  As you exhale, lower your arms and straighten elbows completely as you reach behind your body with palms facing away from body.  (2) Reach arm overhead then bend the elbow so hand is between shoulder blades.  Keep tip of elbow pointing up and use opposite hand to gently push the upper arm back and down.  (3) Stretch arm straight out in front of yourself, palm down.  Bend wrist to make fingers point to floor.  With opposite hand, hold wrist in this bent position while curling the fingers under.  Hold each stretch 10-30 seconds and repeat 3 times per arm.  For minor aches, use cold packs for 15-20 minutes a few times a day, massage the area and rest the elbow.  For more serious elbow pain, pain lasting more than a few days, or trauma, see your physician and ask for a referral to Alliance Physical Therapy.  In the case of the elbow, the sooner the better!

Yours in health,

Karen