Health Education

Chronic Pain in the Elbow or Wrist

By February 24, 2018 No Comments

Considering our hands are our primary drivers to operate in this world, elbow and wrist discomfort is frustrating.  Computers, phones, and seated environments have a long term impact on our posture.  If you’re experiencing pain anywhere down the arm there are a few things you want to consider.

If you fall and sprain your wrist, it’s pretty clear what caused the pain.  With an incident, there is usually a road map of care:  a surgery or procedure if needed, calming the inflammation, support, and rehabilitation.  After some time pain and discomfort is expected to dissipate.  But what if it doesn’t?  And what if there wasn’t an isolated incident you can identify that caused an onset of pain or discomfort?

The elbow and wrist are extensions of our shoulder and trunk.  The positions, or posture, we operate from over the course of our day has a direct influence on our extremities.  If you want a great example, just put your fingers on your keyboard as if you were going to type something.  Sit up nice and tall to start with and notice the position of your wrists and elbows relative to your shoulders and trunk.  Now keeping your hands in place, round your shoulders into an exaggerated “bad posture” position and observe the same relationships.  There will be some subtle differences.

Environment is extremely important when considering chronic conditions.  The above example may not feel so terrible for a few seconds, but a few months (or years!) of a subtle positional difference can really add up.  Generally speaking, long periods of sitting and working at your computer will have an impact on the position of your hips, spine, and shoulders.  This will have a trickle down effect on the position of your elbows and wrists while performing every day tasks.  Smartphones have revolutionized our lives, for good and bad.  Extensive use over the course of our days has a consistent impact on all of the muscles in our hands, wrists, and forearms.

Physical therapy should be used to quiet inflammation and restore baseline mobility and strength to a targeted area.  It becomes your personal responsibility to address how the correlated muscles and joints contribute to success.  Continue to do any isolated stretches and exercises that make the area feel good, but make sure to incorporate strength and stability up the chain.  The shoulder, scapula, and trunk are all connected to the arms and must be considered for long term health of the elbow and wrist.

Here’s some suggestions to help with your long term approach to chronic pain of the elbow and wrist:

-Make adjustments to your seated environments at home or the office.

-Stand up more or get a standing desk.

-Incorporate hip, trunk, shoulder, and arm stretches over the course of your work day.

-Walk more, it helps with your entire postural alignment.

-Find a series of strength and mobility exercises for your shoulders, trunk, spine, and pelvis.

-Try to set designated times to check emails, text, and use your smart phone.  Avoid using it all day every day.

-Use physical therapy, acupuncture, and massage to help quiet inflammation.

Sean Fitzpatrick

Author Sean Fitzpatrick

More posts by Sean Fitzpatrick

Leave a Reply