How Hobbies May Lead to Elbow Pain

Common Causes of Elbow Pain

Elbow pain can happen to anyone. It’s often seen in athletes and handy professionals like bakers, artists, or tradesmen. While elbow pain may be caused by several factors, some include:

• Overuse: Repetitive swinging and bending motions can cause the bursa to become irritated from long-term use. Athletics and professions that require repetitive elbow movements, like throwing objects or lifting weights, are more likely to experience an elbow-related injury due to overuse.
• Compression: Even seated activities can irritate the bursa if the elbow is compressed or put under pressure for too long. Many students and office workers develop elbow pain due to posture while typing or writing.
• Impact: A traumatic injury from a fall or blow to the elbow is another common cause of elbow pain or related conditions. An acute injury with enough force can set off inflammation.

Elbow Pain-Related Conditions

While your hobbies or activities may be fun, accidents, poor form, or repetitive motions can increase your risk of developing painful elbow conditions, such as:

• Tendonitis (Triceps or Bicep)
• Nerve Entrapment (Ulnar or Radial)
• Medial or Lateral Epicondylitis
• Olecranon Bursitis (Baker’s Elbow)

While most of the above conditions can be conservatively treated through hands-on therapy and rehab, baker’s elbow, unfortunately, cannot. Olecranon bursitis is a condition caused by irritation or inflammation of the olecranon bursa. The olecranon bursa, a small, fluid-filled sac located at the tip of the elbow, helps reduce friction in the joint during movement.

When the elbow is injured or overused, the bursa can become inflamed, causing elbow pain, redness, and swelling. One distinguishing sign of bursitis is the appearance of a “popeyed elbow,” where the elbow becomes visibly swollen and appears to pop out of the arm. If you are suffering from baker’s elbow, seek treatment from your primary care provider.

Elbow Pain Prevention Tips

Wear Protective Gear During Activity

Even though protective gear like elbow pads and arm wraps may not be comfortable or stylish, they’re still far more effective at minimizing injuries than your bare skin. Make safety your priority and wear protective gear when working or playing to protect yourself from sidelining injuries.

Take Frequent Breaks to Avoid Overuse

Listen to your body. If you start noticing signs of fatigue, soreness, or pain during an activity, stop what you’re doing and take a break. Give yourself a chance to cool down, stretch a little, and recover. Taking regular breaks throughout the day can also help you adjust your posture.

Improve Seated Posture to Reduce Compression

Speaking of posture, how long have you been sitting at your desk? The longer you sit, stand, or remain stationary in one position, the more tired your muscles get. Eventually, you may start slouching, which can cause you to rely on your arms and elbows to prop yourself up leading to increased pressure on your elbows.

To avoid slouching, be conscious of your posture. Practicing good posture habits can also help improve your breathing and make your body stronger in the long run.

Build Arm Strength for Extra Support

Strengthening the muscles around the elbow can help provide stability and support, making repetitive activities less stressful for the elbow joint. Stronger forearms are also helpful for movements involving wrists, like typing or writing. Add these quick wrist flexion and extension exercises to your daily routine to help build forearm strength.

Strong upper arm muscles can also help stabilize your elbow joint while facilitating most overhead movements like throwing and lifting. Try adding some upper arm exercises to your workout routine, like bicep curls or this easy triceps extension movement, to get started.

*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling, or reproduction of your symptoms, please contact your doctor.