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Get Rid of Elbow Pain Without Pills, Injections, or Surgery

Get Rid of Elbow Pain Without Pills, Injections, or Surgery

Let’s face it. I don’t always have the time or make it a priority to work out constantly.


I’m not a fitness queen. I’m not a cross fitter or a workout nut.


I do just enough for my problem areas not to get hurt or be in pain. This also goes for elbow pain. Just last week, my elbows were killing me!


Elbow pain can feel like it came out of nowhere.

But most of the time, there can be a chronic underlying issue, and it’s important to get to the root cause so that you can be more effective in fixing elbow pain for good.


This is what happened to me:

I went swimming in the ocean and then swimming in the pool. I didn’t think much of the few laps I did. That night BOTH my elbows were on FIRE!


If your elbows started hurting, there might be something you might have done – not thinking it was anything important, heavy, or should cause any kind of pain. But here you are with elbow pain.

Here’s the one thing that I did that you might be able to do. I put weight through them.

  1. Plank on elbows for 30 seconds. 2-4 reps
  2. Plank on wrists for 30 seconds. 1-2 as tolerated. This one is much harder when they hurt.


If your elbows are sore or moderately painful or very uncomfortable – these two moves can be great to ease the discomfort.


If you have sharp pain, you can try these moves but don’t continue if they are more than you can tolerate.

tennis elbow therapy miami

If you have elbow pain, these are the top 3 reasons getting professional help is better than trying to do it yourself.

  • Elbow pain without fractures or accidents is more chronic in nature. 

This is because they tend to have been there longer than you might think. Elbow pain is stubborn and can be difficult to get rid of by yourself fully, and this is why elbow pain comes and goes until one day the pain is sharper and lasts longer than ever before.

  • The cause of elbow pain can be rooted in hand/wrist issues, shoulder issues, neck problems, and even lower back/hip issues. 

Going to a professional that can help tease out the problems and get to the root cause can help you know what to do now and in the future. Learn to be proactive to help yourself at any time.

  • Stretching is NOT always helpful. 

Stretching in the wrong way, too frequently, and being too aggressive can actually cause more elbow pain later. It might feel good now, but if it hurts later, that is an indication that stretching is hurting you more than it’s helping you.


Elbow pain tends to be chronic in nature. If you have a nagging episode or elbow pain that you don’t even know how it started – Request to Speak with Our Specialist. Let us help you get clear on what’s wrong so you can make the best decision about what is possible to get rid of it.


My elbow pain started because I was swimming and having fun. The key thing is I know what to do and why my elbows flared up. I want to help you know why you have elbow pain so that you can also know what to do.


Don’t let pain stop you from fully enjoying your life. Grab the elbow pain guide for more tips. Click here.


Written by Hoang Tran


About the author – Hoang Tran – Miami Occupational Therapist

Hoang Tran is a Miami certified hand therapist , the owner of Hands-on Therapy Services and author of the book “The Hands-On Approach”. She loves helping people with hand, neck and shoulder problems, because she knows how bad and debilitating they can get if not addressed and treated properly (once and for all!).

The aim of her occupational therapy practice in the Miami area is to bring patients back to full functionality, without pills, injections or surgery. Occupational and Physical Therapy are both offered at Hands-On Therapy by our experienced therapists who provide a comprehensive approach to your care. 


If you are struggling with shoulder, neck pain or hand pain, including 


or any other hand, elbow or neck injuries, speak with one of our specialists for FREE by signing up for a 30-minute Discovery Visit here!

In these difficult times, we are here to help. Telehealth and online sessions are available!

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment.  Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.

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