When dealing with elbow pain, such as tennis elbow or golfer’s elbow, a quick online search can provide an overwhelming amount of advice. You’ll see suggestions like resting your hands, taking anti-inflammatory medications, using braces or straps, and strengthening exercises. The goal is always the same: to get rid of the pain and feel stronger.
But here’s the catch—those “one-size-fits-all” solutions often don’t work for everyone. In fact, they might leave you feeling frustrated or even in more pain. If you’ve tried these generic recommendations without long-term success, this post is for you. Let’s break down why these exercises don’t always work, what could be causing your persistent pain, and how to approach elbow pain the right way.
The Common Google Advice for Elbow Pain
If you’ve searched for solutions online, you’ve probably encountered these typical recommendations:
- Rest – Essentially, stop using your hands. But for how long?
- Anti-inflammatory medications – They might help temporarily, but when is it safe to stop?
- Braces or straps – What’s the right wear schedule?
- Strengthening exercises – Usually squeezing a ball or doing wrist curls.
While this advice isn’t necessarily wrong, it might not be right for your specific case. Many people try these suggestions, and some even go to therapy where they might receive heat, cold packs, electrical stimulation, or simple grip and wrist exercises.
For some, these approaches help—but only to a point. Many people feel better but not 100% better, and the ache returns months or years later. Others see no improvement at all and end up pursuing injections or even surgery.
Why Some Exercises Cause More Pain
One of the most common recommendations you’ll find online is squeezing a ball or doing wrist curls to “strengthen” the affected area. But here’s the thing: these exercises might not be addressing the root cause of your pain.
Elbow pain, especially chronic pain, often originates from issues beyond the elbow itself. It could stem from problems in your shoulder, neck, or even your lower back. If the underlying cause isn’t addressed, those well-meaning exercises can end up irritating the area further.
For example, one of my clients was dealing with a persistent golfer’s elbow. We made progress by addressing her shoulder mobility and ensuring her lower back moved properly. However, she kept experiencing soreness after sessions. When we reviewed her routine, it turned out her foam-rolling technique was irritating her elbow.
The takeaway? Even something as seemingly harmless as foam rolling can aggravate elbow pain if it’s not done correctly or if it’s targeting the wrong area.
The Problem with “One-Size-Fits-All” Solutions
If you’ve tried squeezing a ball or doing wrist curls and they didn’t help, you’re not alone. Many people I’ve worked with have shared similar experiences. They followed the advice, didn’t see results, and eventually gave up.
Here’s why that happens:
- Generic exercises ignore individual differences – Your pain might not stem from a lack of strength in your grip or forearm.
- Pain can make you feel weak – This doesn’t mean your muscles are actually weak; it’s the pain altering how your body functions.
- Root causes vary – For some, the issue might be in the shoulder; for others, it could be in the neck or back.
Getting to the Root Cause of Elbow Pain
To truly address elbow pain, you need to dig deeper. Chronic elbow pain often has an origin outside the elbow itself. For example:
- Shoulder mobility – If your shoulder isn’t moving properly, it could be putting extra strain on your elbow.
- Posture and lower back alignment – Imbalances here can affect how force is distributed through your arm.
By identifying and addressing these underlying issues, you can not only alleviate the pain but also prevent it from returning.
A Real-Life Example
One of my clients had a persistent golfer’s elbow that wasn’t improving despite various treatments. When we evaluated her movements, we discovered that improving her lower back and shoulder mobility was key to eliminating her elbow pain.
But the story didn’t end there. She would feel better after sessions, only for the pain to return. After reviewing her daily routine, we found the culprit—her foam rolling technique. Every time she rolled out certain areas, her elbow pain flared up.
This highlights how important it is to understand your body’s unique needs. What works for one person might not work for another, and sometimes, the things you think are helping could actually be making things worse.
What You Can Do Instead
If you’re dealing with persistent elbow pain, here are some steps to consider:
- Work with a professional – A skilled therapist can assess your movement patterns and identify the root cause of your pain.
- Address the whole body – Don’t just focus on the elbow. Look at your shoulder, neck, and back as well.
- Customize your exercises – Avoid generic advice and focus on a program tailored to your specific needs.
- Stay consistent – Recovery takes time and effort. Stick with the plan and trust the process.
Final Thoughts
Elbow pain, whether it’s tennis elbow or golfer’s elbow, can be tricky to manage. The exercises you find online might work for some people but not for everyone. If you’ve been trying to fix your pain without success, it’s time to look beyond the elbow and focus on the bigger picture.
Getting to the root cause of your pain is the key to long-term relief. With the right approach, you can avoid unnecessary injections, surgeries, and years of discomfort.
If you are an occupational therapist, physical therapist, or certified hand therapist who wants to learn and develop your skills in hand therapy, please visit Hoang Tran’s program.
Hoang Tran offers both online and in-person learning events to help you develop your clinical skills. Visit Hands-on Therapy today to learn more.
Discover Relief and Recovery at Hands-on Therapy
If you’re tired of living with elbow pain and searching for elbow pain treatment, Hands-on Therapy is here to help. Our clinic specializes in personalized treatments designed to address the root cause of your pain, ensuring long-term results and a better quality of life. Whether you’re dealing with chronic elbow issues or recovering from an injury, our team is dedicated to providing compassionate care tailored to your needs.
We offer advanced services such as shockwave therapy, which is highly effective for conditions like tennis elbow and golfer’s elbow. If you’re looking for Miami occupational therapy or simply searching for hand therapy near me, Hands-on Therapy is your go-to destination for expert care.
Ready to take the first step? Learn more about elbow pain treatment and explore our targeted options for tennis elbow treatment.
For a deeper dive into how therapies like shockwave can work wonders, check out our article on Shockwave Therapy for Shoulder Pain or watch our video, Get Rid of Tennis Elbow and Golfer’s Elbow with Radial Shockwave Therapy.
At Hands-on Therapy, we’re committed to helping you feel your best. Let us guide you on your journey to recovery and rediscover the joy of living pain-free. Contact us today!
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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.
