Can I Exercise With Arm Pain?
It depends on your condition. Rest is needed during acute phase, but appropriate exercise actually helps treatment during recovery phase. Neither resting unconditionally nor exercising unconditionally is the right answer.
Stage-by-Stage Exercise Guide
Acute Phase (1-2 weeks)
Rest first, and avoid pain-triggering movements.
Possible exercises include pain-free range of motion movements and exercises for other body parts.
Avoid lifting heavy objects, gripping movements, and repetitive motions.
Subacute Phase (3-6 weeks)
Start gentle stretching within a pain-free range.
Possible exercises include wrist and arm stretching and light grip exercises.
Recovery Phase (7+ weeks)
Progressive strengthening exercises, gradually increasing in intensity.
Possible exercises include band exercises, light dumbbells, and eccentric contraction exercises.
Good Exercises for Tennis/Golfer’s Elbow
- Eccentric wrist exercises: Slowly lower wrist while resisting
- Forearm stretching: Extend arm and pull wrist back
- Grip exercises. Squeeze and release stress ball (without pain)
Exercises to Avoid
- Exercising while enduring pain
- Lifting heavy weights (dumbbells, barbells)
- Exercises requiring strong grip (pull-ups, deadlifts)
Stop If You Feel Pain During Exercise
“It will get better if I endure the pain” is a wrong belief. Exercising with pain worsens tendon damage.
Learn Customized Exercises in Circulation PT
You can learn exercises appropriate for your current condition from professional therapists.
Frequently Asked Questions
References
- Stasinopoulos D, Stasinopoulou K, Johnson MI. An exercise programme for the management of lateral elbow tendinopathy. Br J Sports Med. 2006;40(2):111-115.
- Peterson M et al. Randomized controlled trial of eccentric vs. concentric graded exercise in chronic tennis elbow (lateral elbow tendinopathy). Clin J Sport Med. 2014;24(4):302-307.
- Cullinane FL et al. Is eccentric exercise an effective treatment for lateral epicondylitis? A systematic review. Clin Rehabil. 2014;28(1):3-19.
- Raman J et al. Effectiveness of different methods of resistance exercises in lateral epicondylosis: a systematic review. J Orthop Sports Phys Ther. 2012;42(8):661-679.