Common Causes and Conditions of Elbow Pain
Elbow pain can result from overuse, injuries, joint degeneration, or nerve compression. Below are the most common causes:
1. Tendon & Overuse Injuries
- Tennis elbow (Lateral Epicondylitis) (overuse of forearm extensors)
- Golfer’s elbow (Medial Epicondylitis) (overuse of forearm flexors)
- Biceps/Triceps tendinitis (inflammation of elbow tendons)
2. Joint & Degenerative Conditions
- Osteoarthritis (cartilage wear in the elbow joint)
- Rheumatoid arthritis (autoimmune joint inflammation)
- Olecranon bursitis (fluid-filled swelling at the elbow tip)
3. Nerve Compression Syndromes
- Cubital tunnel syndrome (ulnar nerve compression, causing tingling in the ring/pinky fingers)
- Radial tunnel syndrome (radial nerve irritation, causing forearm weakness)
4. Trauma & Structural Issues
- Elbow dislocation or fracture (fall or impact injury)
- Ligament sprains (UCL tear) (common in throwing athletes)
Rehab Exercises at Home After and Between TCM Treatments
After TCM therapies (acupuncture, cupping, tuina, or herbal remedies), gentle rehab exercises can reduce stiffness, improve strength, and enhance healing. Below are safe and effective exercises to do between sessions.
1. Mobility & Stretching Exercises (Improve flexibility, relieve tension)
A. Wrist Flexor Stretch (For Golfer’s Elbow)
- How to do it:
- Extend your arm straight, palm facing up.
- Use the opposite hand to gently pull fingers back toward the forearm.
- Hold: 15–30 seconds
- Reps: 2–3x per side
- Benefits: Relieves medial elbow tightness.
B. Wrist Extensor Stretch (For Tennis Elbow)
- How to do it:
- Extend your arm straight, palm facing down.
- Use the opposite hand to gently press fingers downward.
- Hold: 15–30 seconds
- Reps: 2–3x per side
- Benefits: Reduces lateral elbow strain.
C. Pronation/Supination Stretch (For General Mobility)
- How to do it:
- Hold a light object (e.g., hammer or water bottle).
- Slowly rotate forearm palm-up (supination) and palm-down (pronation).
- Reps: 10x each direction
- Benefits: Improves rotational mobility.
2. Strengthening Exercises (Rebuild tendon and forearm strength)
A. Eccentric Wrist Extension (Tennis Elbow Rehab)
- How to do it:
- Hold a light weight (1–2 kg), palm down.
- Use the opposite hand to lift the weight up, then slowly lower it with the affected arm.
- Reps: 10–12x
- Benefits: Strengthens forearm extensors gently.
B. Eccentric Wrist Flexion (Golfer’s Elbow Rehab)
- How to do it:
- Hold a light weight, palm up.
- Use the opposite hand to lift, then slowly lower with the affected arm.
- Reps: 10–12x
- Benefits: Strengthens forearm flexors.
C. Grip Strengthening (For Overall Stability)
- How to do it:
- Squeeze a soft ball or therapy putty for 5 seconds.
- Reps: 10–15x
- Benefits: Improves forearm and hand strength.
3. TCM-Inspired Relaxation & Qi Flow Exercises
(Promote circulation and energy flow according to TCM principles)
A. Meridian Tapping (LI-11 Quchi Point)
- How to do it:
- Gently tap or massage LI-11 (Quchi) at the outer elbow crease.
- Use circular motions for 30 seconds.
- Benefits: Stimulates Qi flow, reduces stiffness.
B. Gentle Elbow Circles (Qi Gong Style)
- How to do it:
- Move elbows in slow, controlled circles (forward & backward).
- Reps: 5x each direction
- Benefits: Enhances joint mobility.
Precautions & Tips
✔ Start with light resistance – Avoid heavy weights initially.
✔ Stop if pain increases – Mild discomfort is normal, but sharp pain means stop.
✔ Use heat or herbal patches – Warm compresses or TCM plasters can help before exercises.
✔ Stay consistent – Perform 2–3x daily for best results.
When to Avoid Exercises
- Right after cupping (wait 24 hours if skin is sensitive).
- If TCM practitioner advises rest (e.g., after intense acupuncture).
- If numbness/tingling worsens (possible nerve compression).
By combining TCM treatments with these rehab exercises, you can speed up recovery, restore function, and prevent future elbow pain. Always consult your TCM practitioner before starting new exercises.