How elbows work
Read below for information about how elbows work
Elbow pain is often caused by using your elbow too much. It usually gets better over time. The elbow is a hinge joint. The movements that happen at the elbow are:
- straightening also known as extension
- bending also known as flexion
- rotating
There are 19 other muscles in the forearm. They attach around the elbow and go into the wrist and hand. As these muscles are attached to the elbow, they can be involved in causing the pain at the elbow.
Read advice on the common causes of elbow pain
Pain either inside or outside of the elbow is usually caused by a repetitive strain tendon injury or overuse. This is most commonly known as golfer's or tennis elbow (you don’t have to be a tennis player/ golfer to get these). Other common causes of elbow pain can be a fracture, joint instability, arthritis, bursitis or a nerve-related pain.
How much exercise should I do?
Exercise every other day
Allowing enough rest is important to let soft tissues recover and develop.
Choose 3 or 4 exercises
Choose exercises that are challenging but manageable.
Repeat the exercise
Perform 3 to 5 sets of 5 repetitions for each exercise.
Rest
Rest for up to 1 to 2 minutes between each set.
Once an exercise is easy, progress it
Increase the number of repetitions (aim for 10), hold the positions for longer or move to a more challenging exercise.
Exercises for golfers elbow
Learn exercises to improve golfers elbow.
Start with your hand over the edge of a table with your palm facing up. 
Start with your affected side hand over the edge of a table with your thumb facing up.Exercises for tennis elbow
Learn exercises to improve tennis elbow.
Support your forearm on a table with your palm facing down. Hold the weight. 
Start by standing, with your arms by your sides and elbows at a right angle. Hold a Flexbar with both hands, or alternatively, something like a teatowel would work well. 
