10 Best Elbow Sprain Exercises To Rehab Elbow Injury

An elbow sprain injury is a common elbow injury that can cause elbow pain and a decrease in range of motion, strength and stability. What exactly is an elbow sprain and how do we fix an elbow sprain? This post will cover the most common elbow sprain symptoms and the most effective 10 physical therapy elbow sprain exercises.

Elbow injuries can be very frustrating injuries, especially for athletes. Elbow sprains can occur in all sports, however, men’s wrestling is the most common sport that results in an elbow sprain.

Purpose of Elbow Sprain Exercises

The purpose of the initial treatment of elbow sprain exercises is to improve the elbow range of motion, strengthen the forearm muscles and improve overall elbow stability. Although some minor elbow sprains heal with rest for 24-72 hours, moderate to severe elbow sprains may require physical therapy with a licensed physical therapist.

Elbow Anatomy

The elbow is made up of 3 bones. These bones of the elbow are the humerus, radius and the ulna.

• Humerus
  • The humerus is the upper arm bone.
• Radius
  • The radius is one of the 2 forearm bones that connect your elbow and your wrist joints.
• Ulna
  • The ulna is the other of the 2 forearm bones that connect your elbow and wrist joints.

Elbow Joint Ligaments

• Medial Collateral Ligament
  • This is also known as the ulnar collateral ligament, which is located on the inside of the elbow.
• Lateral Collateral Ligament
  • This is also known as the radial collateral ligament which is located on the outside of the elbow.
• Annular Ligament

All three of these elbow ligaments provide stability to the elbow joint.

Elbow Injuries

• Lateral Epicondylitis
  • Another term for lateral epicondylitis is tennis elbow.
  • The symptoms of tennis elbow are pain, swelling, and burning along the outside of your elbow.
  • This can occur from repetitive stress.
  • When left untreated this can cause chronic conditions.
• UCL injuries
  • UCL injuries can occur from repetitive stress or repetitive movements such as in pitchers or in a traumatic injury like an elbow fracture or dislocation.
  • In most cases, UCL injuries can be treated conservatively through physical therapy if symptoms are mild to moderate.
  • Physical therapy can help in the gradual return to activities of daily living and sports.

How Long Does Elbow Strain Take To Heal?

It typically takes approximately 6 weeks for an elbow strain to heal, however everyone heals at a different rate depending on the severity of the injury. It can take up to 2-4 months for the elbow to feel “back to normal.”

When To Start Elbow Rehabilitation?

Prior to starting any rehab program, you should get clearance from a healthcare provider. Your doctor may recommend that you rest and may even prescribe prescription pain medicine prior to initiating any exercise. In severe cases, you may need to see an orthopedic specialist or orthopedic surgeon to determine if surgical intervention is necessary.

If your healthcare provider has recommended you for physical therapy or occupational therapy you can now begin the rehab elbow exercises that will improve your symptoms and most importantly get you back to your favorite daily activities.

A physical therapist can design an exercise program that is specific to you and your injury. Occupational therapists may also lead a patient through new exercises to improve their elbow injury and elbow pain

Elbow Sprain Treatment

The best way to treat an elbow sprain at home is to ice, elevate the arm, modify your activity level and participate in physical therapy. Depending on the severity of your sprain, pain, swelling and symptoms you may need a sling in the first couple of weeks in your recovery.

The early stages of physical therapy will focus on improving elbow range of motion, decreasing swelling and slowly adding low resistance elbow strengthening exercises.

Elbow Physiotherapy Exercises

Elbow sprain exercises include elbow strengthening exercises and stretching exercises. These include resisted wrist flexion, wrist extension, forearm pronation, forearm supination, bicep curl, tricep extension, radial deviation and ulnar deviation.

Elbow Strengthening Exercises

These elbow strengthening exercises include 1. Wrist Flexion 2. Wrist Extension 3. Forearm Pronation 4. Forearm Supination 5. Bicep Curl 6. Tricep Extension 7. Ulnar Deviation 8. Radial Deviation.

1. Wrist Flexion

• The starting position is with your injured elbow resting on a table with your palm up.
• Now slowly bend your wrist towards you.
• The early stages of this exercise begin with only active range of motion. As this exercise gets easier you will start performing this with a resistance band or small weights.
• This exercise strengthens the wrist flexors which attach to your elbow.

2. Wrist Extension

• The starting position for this exercise is with your affected elbow resting on a table with your palm down and wrist hanging off the edge of the table.
• Now slowly lift your wrist up and back towards you.
• Again, just like in the previous exercise, you will begin performing this exercise without any weight.
• As you get stronger you can perform this with a rubber band or light weights.

3. Forearm Pronation

• Start with your palm up.
• Now slowly turn your hand until your palm is down.
• If this feels easy you can hold a longer item such as a hammer or a half-filled water bottle for extra resistance. 
• If you don’t have a hammer, you can perform this exercise with a pronator device and a dumbbell as seen below.

4. Forearm Supination

• Start with your palm down.
• Now slowly rotate your hand until your palm is facing the ceiling.
• The supinator muscle plays a part in supinating the forearm. 

5. Bicep Curl

• Bend your elbow.
• This exercise improved shoulder mobility.
• If this is too easy you can step on a resistance band and then bend your elbow for added resistance.

6. Tricep Extension

• This exercise strengthens the triceps, which are the muscles in the back of your upper arm.
• Start with your elbow bent and slowly straighten your elbow upwards towards the ceiling
• This exercise is best done with a resistance band or lightweight on a cable column for elbow strengthening, however if using resistance you should perform this exercise towards the later phases of your recovery.

7. Ulnar Deviation

• Start with your forearm and the inside of your hand resting on the edge of a table.
• Now bring your wrist directly down toward the ground.
• Use a resistance band for extra resistance.

8. Radial Deviation

• Start with your forearm and the inside of your hand resting on the edge of a table.
• Now bring your wrist directly up toward the ceiling.
• Use a resistance band for extra resistance.

Elbow Stretches

The most important elbow stretches in elbow sprain recovery is 9. Wrist Flexor Stretch And 10. Wrist Extensor Stretch.

9. Wrist Flexor Stretch

• Start with your elbow straight and your palm facing away from you.
• Now use your other hand to push your fingers down.
• This will stretch your forearm flexor muscles.

10. Wrist Extensor Stretch

• Start with your elbow straight and your palm facing away from you.
• Now use your other hand to pull your fingers back towards you.
• This will stretch your forearm extensor muscles.

If you are looking for more elbow range of motion exercises you can find them at 7 Best Physical Therapy Range of Motion Exercises For Elbow.

Summary of Elbow Sprain Exercises

The best way to treat an elbow sprain is through simple exercises. These elbow sprain exercises will improve elbow pain, elbow mobility, elbow stability, and elbow strength and most importantly will help you to get back to the activities that you love.

If you are having shoulder pain with any of these exercises it may be a result of a rotator cuff tear. You can find the 7 Best Subscapularis Muscle Exercises For Rotator Cuff here.