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Elbow Pain
Elbow bursitis Treatment
Body Part:
Elbow
Equipment:
The Knee Hero
Level:
Intermediate
Tiger Woods. Steffi Graf. Your plumber. What do they have in common? They’re all pros prone to olecranon bursitis, also known as elbow bursitis. But it isn’t only sports stars and sewage supremes who suffer the inflamed bursa. Elbow bursitis is also found among those of us who spend our days working in an office, leaning our bendy arm joints against that hard desk. Our 5-minute routine can help ease your elbow joint pain, whether you’re a champion on the court or a champion in the cubicle. All you need is our Knee Hero. If you don’t have our tool, use a yoga block or a stack of books. Jump to our exercises or keep reading to learn more about olecranon bursitis.
What is Elbow Bursitis?
Throughout your body are fluid-filled sacs called bursae. Bursae cushion your joints, minimizing friction and absorbing shock during movement. The olecranon bursa (elbow bursa) surrounds the olecranon bone, the rounded point of the elbow that sticks out when you bend your arm. If the bursa is inflamed, the sac produces too much fluid, which causes swelling and irritation called bursitis. 1)
What Causes Elbow Bursitis?
You may develop elbow bursitis from:
- repeating the same arm motion, like swinging a tennis racket or bending your elbow. Olecranon bursitis is common among musicians, professional athletes, and people who play golf, tennis, baseball, and volleyball.
- your job. Leaning your elbows against a desk all day or working on your hands and knees for extended periods (plumbers, electricians, gardeners) puts pressure on your joints.
- an injury. Falling and landing on your elbow or hitting it against a hard surface can inflame the bursa.
- a condition like rheumatoid arthritis in the elbow, gout, or diabetes.
What are the Symptoms of Elbow Bursitis?
Signs that you have elbow bursitis are:
- swelling at the tip of your elbow,
- pain when leaning your elbow against a hard surface or bending your elbow,
- your elbow or the surrounding area is tender,
- the area is red or feels warm (a sign of infection).
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Visit our online shop to get your Knee Hero. While you’re there, take a look around. We’ve got lots of pain-relieving tools and products waiting to be added to your cart.
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Exercise 1: Upper Arm Stretch
You’ll need the Knee Hero for this exercise. Use yoga blocks or a book if you don’t have our Knee Hero.
- Lie on your stomach.
- Bend the arm with the swollen elbow back and touch the top of your shoulder blade. If you can’t reach your shoulder, go as far back as possible.
- Wedge the Knee Hero under your affected arm.
- Use your free hand to press your wrist against your arm.
- Press your elbow against the Knee Hero and your hand against your wrist as forcefully as possible. Hold for 10 seconds.
- Release the pressure and lean your armpit against the floor using maximum force. You’ll feel a stretch in your upper arm. Hold for 10 seconds.
- Repeat the previous 2 steps 5 times.
- Sit back on your heels, keeping your hand pressed against the top of your shoulder blade. Make sure your upper arm stays vertical.
- Flex your abs, rest both hands on your thighs, and roll your shoulders backwards a few times.
- Repeat the stretch on the other arm if necessary.
Exercise 2: Elbow Stretch
- Sit with your feet flat on the floor and bend your knees at a 90° angle.
- Place both hands on the floor behind you shoulder width apart. Make sure both arms are straight.
- Scooch your buttocks forward and raise your sternum (breastbone) until you feel a stretch from your shoulders to your elbows.
- Hold for about 30 seconds.
- Press your hands against the floor with as much force as possible, and imagine you’re trying to slide them forward. (Do not actually move your hands.)
- Hold for about 20 seconds and release.
- Intensify the stretch by scooching your buttocks further forward and raising your sternum higher.
- Repeat the previous 3 steps twice.
- Rock backwards on your buttocks and lift your feet off the floor.
- Straighten your legs slightly and put your feet on the floor.
- Flex your abs and, keeping your arms straight, lift your arms as high as you can.
- Come out of the position and finish.
Recommendation for Our Exercises
Do our exercises for elbow bursitis 6 days a week for a 3-week sprint. When you feel your elbow pain let up, you can adjust how often you exercise.
Sources & Studies
- ↑1 Truong, J., Mabrouk, A., & Ashurst, J. V. (2023). Septic Bursitis. In StatPearls. StatPearls Publishing.
Get More Exercises For Elbow Pain
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