Content

• Steps
• Method 1 of 4: Home Remedies
• Method 2 of 4: Helping a Doctor
• Method 3 of 4: Stretching and strengthening the elbow joint
• Method 4 of 4: Preventing Elbow Inflammation
• Tips

Elbow bursitis, or lateral epicondylitis, is an injury that develops due to overstrain of the muscles and ligaments in the forearm. Due to inflammation of the elbow joint, pain occurs in the elbow area when the arm is extended. In most cases, the inflammation goes away on its own with home care (rest, cold compresses), but if the hand is severely injured or if the pain does not improve over several days, you should see a doctor. Your doctor may recommend specific exercises to help your hand heal and prevent further injury.

Steps

Method 1 of 4: Home Remedies

1. 1 Stop doing what caused the injury. If you've just injured your elbow, stop doing anything that puts stress on your elbow. If you are unsure of how you injured your elbow joint, avoid all activities that cause pain or discomfort in your elbow. Try to use your injured elbow as little as possible and avoid movements that can irritate the joint. For example, the following activities should be avoided:
   • Sports games where you need to throw, catch or hit the ball with a racket
   • Repetitive motion (such as hammering in nails)
   • Lifting weights
   • Keeping your weight on your hands (for example, during push-ups)
2. 2 Apply ice to the injured joint for 15 minutes 3-4 times a day. Wrap the ice in a bag and clean tea towel and press to your elbow. Hold the compress for 10-15 minutes and remove. Allow the skin temperature to even out before applying the cold compress again.
   • Do not apply ice to bare skin. This can cause frostbite.

   Advice: If you don't have ice, you can wrap a towel or paper towel over a pack of frozen vegetables.

   
   
3. 3 Take an over-the-counter pain reliever. If your elbow hurts, you can take over-the-counter pain relievers like ibuprofen, naproxen, paracetamol. Follow the manufacturer's directions for dosage and frequency of administration. Do not exceed recommended dosages.
   • If these drugs don't work, see your doctor. You may have a more serious injury (such as a ruptured ligament).
4. 4 Wear a splint or bandage to restrict movement. Deliberately limiting elbow mobility can be difficult, so in some cases splints or orthopedic braces are helpful. The bandage relieves tension in the muscles and tendons in the injured area. Your doctor may recommend a splint or brace if you feel strong or if you cannot help but use your elbow and have to restrict its movement (for example, at work or doing chores).
   • The bandage is most useful in the first 6 weeks after injury.
   • Place the brace 15-25 centimeters below the joint so that it is closer to the palm than to the elbow.

Method 2 of 4: Helping a Doctor

1. 1 See your doctor to confirm the diagnosis. It is best to see a doctor right away. If you have a fracture or ligament rupture, your arm may not heal properly without proper treatment.The main symptom of elbow bursitis is pain in the outer part of the elbow that radiates to the back of the arm. If the pain is acute, see your doctor as soon as possible to rule out a fracture or rupture. Pain from bursitis of the elbow joint can worsen with the following actions:
   • Grabbing an item
   • Rotating something
   • Holding an object in hand
   • Handshake

   Advice: This injury is also called tennis elbow, but it can develop not only because of playing tennis. Any repetitive action can cause injury. For example, injury can develop from prolonged drawing, rowing, construction work, gardening, and at the computer.

   
   
2. 2 Restore the mobility of the injured area with specific exercises. Your therapist may refer you to an exercise therapy doctor who will show you a number of specific exercises. They will help the elbow joint heal faster, and you can quickly return to your usual activities. A therapist or podiatrist may recommend that you go to physical therapy classes one or more times a week, and do exercises at home.
   • Continuing to exercise after the elbow has healed can help protect the joint from re-injury.
   • Physical therapy is most effective in the long term when compared to other treatments (eg, steroid injections).
3. 3 Ask your doctor about steroid injections to reduce inflammation. Steroid injections can help reduce inflammation in the elbow joint, which promotes rapid recovery of arm function. Injections are usually not needed as the inflammation goes away on its own within a couple of weeks, however, if home remedies and exercise don't work, talk to your doctor about steroids.
   • The drug is injected directly into the joint, which can cause severe pain. However, a doctor may administer a local anesthetic before administering steroids.
   • Remember that the effect of the injection will last for 3-6 months and that the drug will gradually stop working, so if the problem with the joint is serious, you will have to re-inject.
   • Be aware that injections will not prevent further injury in the future. They are used for short-term relief of symptoms.
4. 4 Explore the potential of shock wave therapy to reduce pain and improve mobility. Shockwave therapy is suitable for some people and is non-invasive. The affected area is exposed to the waves. The shock waves travel through the skin and reach the joint. This can be painful, so you may need to get a local anesthetic before starting the procedure.
   • While this option is generally considered safe, you may experience bruising and redness after the procedure.
5. 5 Ask your doctor about plasma injections with high platelet counts to speed up the healing process. The doctor will take your blood, place it in a special machine to separate the platelets, and then inject them into the affected joint. The procedure will take only about 15 minutes. It can significantly speed up healing.
   • This treatment will work for you if the injury has recurred or if the joint does not heal well on its own. But remember that the effectiveness of this method is not very high, so the procedure may not help.
   • Make an appointment with an experienced orthopedist who has performed the procedure many times.
   • Find out if this service is covered by your insurance. Many insurance companies do not pay for these procedures.
6. 6 If all other treatments have failed, talk to your doctor about surgery. Surgery for bursitis of the elbow is rarely needed, but if other treatment does not help you, you should ask your doctor about the surgery. Your doctor may refer you to a surgeon who can explain your prognosis to you. Usually, surgery is only needed if the hand is severely injured and does not heal on its own.
   • For example, if you have a tear that won't heal on its own, surgery can fix it.

Method 3 of 4: Stretching and strengthening the elbow joint

1. 1 Get your doctor's approval before you start exercising. Before you start exercising, talk to your doctor and make sure you can stretch and strengthen your elbow joint and its muscles and ligaments, because if this is unsafe, the healing process may take a long time and the injury may worsen.
2. 2 Stretch the wrist extensor ulnar to develop the back of the forearm. Extend your arm, palm, and fingers perpendicular to your body. Extend your arm so that your palm is facing the floor. With your other hand, grasp your fingers and lightly press down on them to create tension in your forearm. Hold this position for 15 seconds.
   • Repeat the exercise 2-4 times a day.
3. 3 Stretch the wrist flexor to develop the lower surface of the forearm. Extend the injured arm, palm, and fingers perpendicular to your torso. Extend your hand, palm up. With your other hand, grasp the tips of your fingers and pull them down to create tension on the bottom of your forearm. Hold this position for 15 seconds.
   • Repeat the exercise 2-4 times a day.
4. 4 Squeeze a tennis ball in your hand to strengthen your forearm muscles. Hold a tennis ball or sock in your hand with your injured elbow. Squeeze the ball and hold this position for 6 seconds, then relax your hand for 10 seconds.
   • Do it 8-12 times 2-4 times a day.
5. 5 Raise and lower the palm of your hand against the table to strengthen your wrist. Sit down and place your injured hand on the table. Position your palm and wrist so that they hang off the surface. Place your forearm on your side, as if you needed to shake someone's hand. Extend your fingers and start raising and lowering your palm.
   • Repeat these movements 8-12 times 2-4 times a day.
   • Do not lift your forearm off the table.
6. 6 swing your bicepsto strengthen the muscles of the arm and the muscles around the elbow. Sit or stand up and take a dumbbell in your hand, lower your arm along your body. Turn your palm outward. Then begin to slowly bend your arm and bring the dumbbell towards your chest. Hold near your chest for 3 seconds, then lower your hand to the starting position.
   • Do 8-12 reps on one set and 2-4 sets twice a week.
   • Check with your doctor before starting these exercises.

   Advice: Start with a light weight (1.5-2.5 kilograms). If the weight is too heavy, you can stretch your elbow joint and exacerbate the injury.

   
   

Method 4 of 4: Preventing Elbow Inflammation

1. 1 Modify your movements to prevent repetitive trauma from developing. Repetitive actions can irritate a healed joint and cause new injury. If your work involves constantly moving your arm in the same position, or if the sport you are doing requires it, try to take breaks more often and look for ways to change the movement.
   • For example, if you play tennis, try hitting the ball from different positions and taking breaks during your workouts.
2. 2 If the injury was due to sports, have a professional check your exercise technique. Improper technique can lead to injuries, so it is important that your technique be assessed by a coach if the injury is due to sports. Ask the coach to observe you and correct the technique if necessary.
   • If you play tennis, ask your coach to watch how you hit the ball to avoid future injury.
3. 3 Warm up before exercising that puts stress on your elbow. Always warm up for at least five minutes before any physical activity. Do a lighter version of the exercise you are about to do, such as walking, moving your arms from side to side and mimicking the movement of a racket.
   • Even simple swings of your arms back and forth for a few minutes can warm up your muscles and prepare your joints for stress.
4. 4 Use suitable inventory. If the sports equipment you use is too heavy for you or does not fit in some other way, you may develop an injury. Try other equipment that is more comfortable, or ask your coach for advice.
   • For example, if you use a bat that is too heavy, your elbow will overextend, leading to repeated injury.

   Advice: If you are into a team sport, ask a consultant at a sporting goods store to advise you on the right equipment.

Tips

• If the pain is very severe or if the functionality of the arm is markedly reduced for more than 6 months and conservative treatment has not worked, ask your doctor to refer you to an orthopedic surgeon.