Don't Let Elbow Pain Keep You from Enjoying this Fourth of July

Fourth of July is coming up, and with it comes the long-awaited chance to grill out and enjoy a good ol' American BBQ. But if you're suffering from elbow pain, you may be dreading getting out of the house and away from an ice pack. 

This year, don’t let your pain keep you on the sidelines. Here are some ways to ease elbow pain this Independence Day so you can enjoy yourself to the fullest!

Tips to Keep Elbow Pain at Bay This 4th of July

Fourth of July is a day to celebrate the United States of America. And that includes enjoying the wonderful outdoor activities that the country has to offer. But, if you have tennis elbow, tendonitis, golfer's elbow, or arthritis, it might be hard to take part in those activities.

Fortunately, there are ways to keep your elbow pain from ruining your fun this Fourth of July. 

Ice

If you’re like most people, you probably don’t think of ice as a remedy for elbow pain. But according to the American Academy of Orthopedic Surgeons, using ice can be a very effective way to reduce inflammation and pain.

Apply ice or cold pack 15 minutes at a time, three times a day. Use an ice pack that is wrapped in a cloth to help prevent frostbite. If you don’t have an ice pack, a bag of frozen peas will work just fine. 

Stretch

Stretching out your arm can provide some relief. Here are five simple stretches to help relieve elbow pain:

WRIST EXTENSOR STRETCH

• With your palm facing down, stretch your arm forward.
• Use your opposite hand to hold the fingers of your outstretched hand and bend it back toward your body.
• Hold for 30 seconds.
• Repeat one to two times daily.

WRIST FLEXOR STRETCH

• With your palm facing up, stretch your arm forward.
• Use your opposite hand to hold the fingers of your outstretched hand and bend it back toward your body.
• Hold for 30 seconds.
• Repeat one to two times daily. 

BICEPS WALL STRETCH

• Face a wall and stand next to it. 
• Reach out with your hand and place your palm against the wall. 
• Slowly turn away from your hand.
• Hold for 60 seconds.
• Repeat one to two times daily.

WRIST TURN

• Bend your elbow at a right angle.
• Hold out your hand palm up.
• Slowly turn your wrist so your palm faces down.
• Hold for 60 seconds.
• Repeat one to two times daily.

BALL SQUEEZE

• Hold a tennis ball or a therapy ball in your hand.
• Squeeze as if making a fist.
• Release it by opening your hand as wide as you can.
• Repeat up to 25 times. 

Brace

Wearing an elbow brace can provide significant relief from the pain of tennis elbow, golfer’s elbow, tendonitis, and arthritis. A supportive elbow brace helps stabilize the joint and takes some pressure off the tendons. It also provides support to the muscles and helps to prevent further injury.

In addition, wearing an elbow brace can help increase blood flow to the area and reduce swelling and inflammation. 

Find freedom from elbow pain and make this the best Independence Day ever! With these simple tips, you can have a fun, pain-free day without having to worry! 

Disclaimer: Although the information is gathered with great care, please note that the tips given on this website by no means substitute medical advice. If you're experiencing pain, consult your healthcare professional immediately and follow his advice regardless of what you've learned on this website.