What’s Causing My Elbow and Wrist Pain
And How Can Physical Therapy Help?
Remember the last time you accidentally slammed your funny bone? That sharp, radiating pain is deeply unpleasant — fortunately, it usually only lasts a few moments. But what happens when that pain lingers? If you’re dealing with pain in your elbow, forearm, or wrist, Sterling PT & Wellness is here to help!
Wrist and elbow pain can have several potential causes. Three major nerves run through the arm and can become entrapped, leading to numbness, tingling, and pain. You can also injure the muscles, tendons, or ligaments in the elbow and wrist joints, which can cause mobility restrictions and pain in the impacted area.
Our team of physical therapists will help you get to the bottom of your elbow pain — and we’ll help you find a way to resolve that pain for good. Call us to schedule an appointment and get started today!
A Closer Look at the Causes of Wrist and Elbow Pain
When you come in for your appointment, the first thing we’ll do is carefully review your symptoms and run a few simple movement screens to help pinpoint the cause of your pain.
Overuse injuries are one of the more common causes of wrist and elbow pain. You’ve probably heard of conditions such as tennis elbow or golfer’s elbow — both are examples of overuse injuries. They stem from repetitive movements or awkward postures that strain the joint’s soft tissue, leading to a gradual onset of symptoms.
You can also suffer acute injuries, particularly in the wrist. These injuries happen suddenly rather than over time. Wrist sprains, in which the ligaments in the wrist suffer damage, are among the most common. You can also fracture the bones in your wrist and elbow, which will typically require medical intervention.
Nerve disorders are another common source of discomfort in the elbow, forearm, and wrist. They occur when one of the nerves running through the arm becomes entrapped, leading to pain, numbness or tingling, and mobility restrictions. The location of your symptoms can let you know which nerve is affected:
- Carpal tunnel syndrome affects the median nerve and can become trapped in a structure in your wrist (the carpal tunnel). You’ll typically experience symptoms in your wrist and hand.
- Cubital tunnel syndrome affects the ulnar nerve, which passes through a narrow structure in your elbow (the cubital tunnel). If the nerve becomes entrapped in the cubital tunnel, it can cause symptoms in your elbow and hand.
Finally, arthritis can affect your elbows and wrists, leading to pain and restricted range of motion.
What Physical Therapy Can Do to Help Ease Your Wrist and Elbow Pain
Once our therapist has determined the source of your pain, we’ll develop a customized treatment program to help you find relief. The good news is that physical therapy alone can resolve most common sources of wrist and elbow pain. Here are a few of the techniques we might incorporate into your program:
Manual Therapy
Manual therapy techniques help reduce pain and restore mobility restrictions. We might guide the joint through its current range of motion, manipulate your soft tissue, or try other techniques.
Therapeutic Exercises
We’ll create a targeted, progressive exercise program to ease your symptoms. We’ll start with gentle stretches and mobility work, then move on to strengthening exercises to help support and stabilize the impacted joint.
Braces and Splints
Some conditions might benefit from a brace or splint, which temporarily immobilizes the joint as you work on treatment. We’ll let you know if it’s a good choice and help you find the right device to suit your needs.
Injury Prevention
We’ll let you know what you can do to prevent future injuries. We might show you ergonomic adjustments to reduce the impact of repetitive movements, postural corrections to minimize strain on your wrist or elbow, or other strategies.
Let’s Get to the Root of Your Wrist or Elbow Pain!
Pain in the wrist or elbow can seriously impact your quality of life, making it difficult to perform day-to-day movements like brushing your teeth, typing on a computer, or preparing a meal. The team at Sterling PT & Wellness will help you get to the bottom of your pain to find lasting relief.
Call us to schedule your initial appointment today!
Nerve Glides
Simple Exercises to Ease Nerve Discomfort
If your elbow, wrist, or hand pain stems from a nerve disorder (like carpal tunnel or cubital tunnel syndromes), you might benefit from nerve glide exercises. These simple mobilization techniques stretch the nerves and encourage them to follow the natural movement of your joint.
Your arm contains three major nerves, and the Sterling PT & Wellness physical therapists have a nerve mobilization exercise for each. Try them out at home — but stop if you feel any pain.
And if you want to learn more about nerve gliding exercises, schedule an appointment with us today!
Median Nerve Glide
- Stand up straight and place one arm by your side, the palm facing up. Slowly bend your wrist back so your fingers move toward the floor, and you feel a stretch in the front of your wrist and palm.
- Next, tilt your head away from your arm. Imagine your arm, neck, and head forming a diagonal line.
- Hold for a few seconds before returning to the starting position and repeating on the other side.
Ulnar Nerve Glide
- Stand up straight and hold your arm so that it forms a 90-degree angle with your palm turned away from your body. Turn your head to look at the back of your hand.
- Next, bend your wrist so your fingers point toward your face. Then, slowly move your hand and head so that you can touch your palm to the side of your face.
- Repeat the movement a few times, then move to the other side.
Radial Nerve Glide
- Stand straight with your arm at your side, palm facing to the back. Bend your wrist so your palm faces the ceiling.
- Holding your hand in that position with your arm straight, raise the arm until you feel a pull in your arm. How high you can go will vary from person to person.
- Tilt your head away from your arm, then toward your arm, moving slowly.
- Repeat a few times, then move to the other side.
Welcome Dr. Thompson!
Our Newest Physical Therapist at Our Stafford Clinic
Dr. Angelica Thompson, DPT
Dr. Thompson is a vibrant and dedicated physical therapist who brings a wealth of knowledge and energy to Sterling Physical Therapy & Wellness. With a doctorate from the University of Kentucky and experience in cancer rehab, orthopedic care, and concussion management, she’s passionate about helping patients thrive. Her background as a professional bodybuilder and former collegiate athlete brings an extra layer of motivation and determination to her work. Dr. Thompson is excited to make a positive impact on the lives of her patients with her compassionate, hands-on approach!
Feel Better by Eating Better!
Roasted Root Vegetables
- 12 oz rutabaga, peeled & cut into ¾-inch pieces
- 8 oz celery root, peeled & cut into 1-inch pieces
- 8 oz peeled baby carrots
- 8 oz fingerling potatoes
- 3 medium parsnips, peeled & cut into 1-inch-thick slices
- 1 medium fennel bulb, cored & cut into thin wedges
- 2 shallots, peeled & cut into thin wedges
- 2 tbsp olive oil
- ½ tsp salt
- ½ tsp ground pepper
Preheat oven to 325°F. Combine rutabaga, celery root, baby carrots, fingerling potatoes, parsnips, fennel, and shallots in a shallow roasting pan. Add oil, salt, and pepper; toss to coat. Bake, uncovered, for 1 hour, stirring occasionally. Increase oven temperature to 425°F. Bake, uncovered, about 10 minutes more or until the vegetables are tender and lightly browned.
FREE Workshops
Join Us for a
FREE Shoulder Workshop
November 19th at 6:00 PM
In Our Sugar Land Clinic
1449 Highway 6, Suite 260, Sugar Land, TX 77478
Workshops are free but space is limited. Reserve your spot today.
Exercise of the Month
AROM Hand/Finger Tendon Glide
Start with your fingers straight. Make a hook fist, and return to a straight hand. Make a full fist, then return to a straight hand. Make a straight fist, and return to a straight hand. Repeat for 3 sets of 20 reps on both hands.
