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, Goldman Physical Therapy 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 Goldman Physical Therapy will help you get to the bottom of your pain to find lasting relief.
Call us to schedule your initial appointment today!
Say Goodbye to Pain – Get Started with PT Now!
Rediscover pain-free living at Goldman Physical Therapy—schedule your appointment today and take the first step toward feeling your best again!
Our Patients Get Great Results
“David Goldman is an outstanding physical therapist. He is professional, pleasant, and excellent at his job. I have literally improved significantly under his care. The office staff is also great – friendly and efficient. Highly recommended for anyone seeking quality physical therapy treatment.”
-Helene T.
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Garden and Yard Work: Approaches to Injury Prevention
Spring has sprung, and many are eager to get their hands dirty in the garden or yard. However, these activities can put an unexpected strain on your body if you’re not prepared. Try these tips to keep you gardening longer while minimizing your risk for injury.
- Movement Prep: Gone are the days of old-school static stretching. Instead, use a dynamic warm-up to prep your muscles and joints for gardening.
- Spinal Health: Incorporate ‘active breaks’ every 20 minutes to reset your spine. Or alternate between working up high (like trimming bushes) and down low (like planting flowers). This gives specific muscle groups a break and reduces the risk of overuse injuries.
- Neuromuscular Control: Practice exercises that engage both your brain and muscles, like balance exercises to avoid trips and falls over uneven terrain or gardening tools, making it easier to navigate through your garden.
Utilizing these cutting-edge approaches can ensure a physically fulfilling and injury-free gardening season, allowing you to fully enjoy the fruits (and flowers) of your labor.
Happy Gardening!
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Celebrate the flavors of spring with this fresh and delicious Spring Vegetable Tart! Packed with vibrant, seasonal veggies and a flaky, golden crust, it’s the perfect dish for brunch, lunch, or a light dinner. Enjoy the taste of spring in every bite! 🌸🥕🥦
Enjoy This Seasonal Recipe!
Spring Vegetable Tart
- 2 sheets puff pastry
- 1 egg, lightly beaten
- 5 oz vegetable dip
- 6 baby zucchini, halved lengthwise
- 3-4 yellow squash, thinly sliced with a mandoline
- 1 bunch asparagus, thinly sliced lengthwise with a mandoline
- 1 1/2 c goat cheese
- Extra virgin olive oil
- Balsamic vinegar glaze
- Mixed herbs, to serve
Preheat oven to 400°F. Line a large baking tray with baking paper. To make tart case, place pastry sheets side by side on the lined tray. Brush egg wash along the long edge of one sheet, then overlap with the other by 1″ to create a large single sheet. Fold and pinch all four sides to make a 1″ border, pushing down to seal. Brush border with egg wash. Using a fork, prick the base of the tart all over. Place in oven and bake for 20 minutes, until golden. Remove from oven and spread base of pastry with dip. Meanwhile, place vegetables in a large bowl. Pour boiling water over vegetables, steep for 1 min to blanch, then drain and pat dry with paper towel. Scatter vegetables over tart and crumble goat cheese on top. Drizzle with oil and vinegar glaze. Sprinkle with mixed herbs.
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 Goldman Physical Therapy 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 Guide
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.
Meet Our Team
Dr. Aditi Patel, DPT
Doctor of Physical Therapy
Dr. Haylee Alonso, DPT
Doctor of Physical Therapy
