What are the best at-home exercises to help arthritis in the elbow?
The most common cause of elbow arthritis is rheumatoid arthritis, though osteoarthritis and injuries can also trigger the condition. Rheumatoid arthritis stems from an overactive immune system that produces antibodies attacking healthy joint linings, resulting in inflammation, swelling, and “aching, throbbing pain.”
Physical therapy exercises, both professional and at-home, can reduce arthritis symptoms. Here are the recommended at-home exercises:
Elbow Bends
Stand with arms relaxed at your sides. Slowly bend your affected elbow, raising your hand toward your shoulder while keeping your elbow stationary. Hold for 10 seconds, then lower. Repeat 10 times. Gradually progress to using lightweight dumbbells.
Forearm Turns
While standing, hold your affected forearm at a 90-degree angle. Keeping your elbow bent, rotate your forearm so your palm faces upward. Hold 5 seconds, then rotate back. Progress to holding light weights as tolerated.
Wrist Lifts
Sit or stand with your elbow bent at a right angle. Hold a lightweight and slowly bend your wrist toward you, then release. Perform palms-down and palms-up variations. Complete 3 sets of 10 repetitions twice daily.
Wrist Flex
Extend your arm forward with palm down. Gently bend your wrist downward, then use your opposite hand to press back toward your body. Hold up to 30 seconds. Repeat with backward wrist extension.
“Try and stay active, even if it is difficult at first” to maximize your chances of restoring joint mobility through gradual, consistent exercise progression.
