Elbow pain when bending and straightening? 5 common causes and remedies for relief

Your elbow is probably one of the most underrated parts of your body. You use your elbows constantly throughout the day, often without giving them a second thought—until pain strikes.

Whether you're experiencing elbow pain when bending and straightening your arm or feeling persistent aches in your elbow joint, find out the reasons this might be happening and the remedies for relief.

What causes elbow pain when bending and straightening?

Understanding what's causing your elbow pain is the first step to managing it. The elbow is a complex joint where various structures can become injured or inflamed. Below are the five most common culprits behind that painful sensation when bending and straightening your arm.

1. Tennis elbow (lateral epicondylitis)

Despite its name, you don't need to be a tennis player to experience tennis elbow. It occurs when the tendons on the outside of your elbow become inflamed, typically from repetitive wrist and arm movements.

If you feel pain on the outer part of your elbow that worsens when gripping objects or lifting with your palm down, tennis elbow might be the culprit. Targeted stretching and strengthening exercises for tennis elbow can help relieve pain.

2. Golfer's elbow (medial epicondylitis)

The counterpart to tennis elbow, golfer's elbow affects the tendons on the inside of the elbow. Activities that involve repetitive wrist flexion or gripping—like swinging a golf club, using tools or even typing—can trigger this condition.

Pain typically concentrates on the inner side of your elbow and may radiate down the forearm.

3. Elbow bursitis

Our elbows contain small fluid-filled sacs called bursae that cushion the bones, tendons and muscles. When these become inflamed, often due to prolonged pressure (like leaning on your elbows too much) or injury, the result is bursitis, a type of joint pain.

The telltale sign is visible swelling at the back of the elbow, which may be warm to the touch and painful.

4. Arthritis

Both rheumatoid arthritis and osteoarthritis can affect the elbow joint. Arthritis typically causes pain, stiffness and sometimes a grinding sensation when moving your elbow.

Unlike some other causes of elbow pain, arthritis symptoms often develop gradually and may affect both elbows simultaneously.

5. Ulnar nerve entrapment (cubital tunnel syndrome)

Ever hit your "funny bone" and felt that tingling sensation shoot down your arm? That's your ulnar nerve, and when it becomes compressed or irritated, it can cause pain, numbness or tingling that radiates from your elbow to your little finger.

Most of the time it goes away, but if not, and the condition seems to worsen when bending the elbow, you may need to consider some home remedies or talking to a specialist.

Effective remedies and preventative strategies for elbow joint pain

Dealing with elbow pain doesn't always require medical intervention. The following strategies can provide significant relief and help prevent recurrence. From immediate pain management techniques to long-term prevention habits, these approaches address both symptoms and underlying causes of your discomfort.

R.I.C.E. Method

When elbow pain first strikes, remember this acronym:

• Rest: Give your elbow a break from activities that worsen the pain.
• Ice: Apply cold packs for 15-20 minutes several times a day.
• Compression: Use an elastic bandage to reduce swelling.
• Elevation: When possible, keep your elbow elevated above heart level.

Gentle stretching and strengthening

Once the acute pain subsides, gentle exercises can help strengthen the muscles around your elbow and prevent future issues. Try wrist curls, reverse wrist curls and grip strengthening exercises with light weights or resistance bands.

Over-the-counter pain relief

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation. Always follow the recommended dosage and consult with your doctor if you need to use them for more than a few days.

Braces and supports

For conditions like tennis elbow or golfer's elbow, wearing a counterforce brace during activities can help redistribute pressure away from the injured tendon, providing much relief.

Regular breaks

If your work or activities involve repetitive arm movements, take regular breaks to rest your arms and perform gentle stretches.

Ergonomic setup

Ensure your workstation is ergonomically arranged to minimize strain on your arms and elbows. Your keyboard should be at elbow height, and your chair should allow your arms to rest comfortably at your sides.

When should I see a doctor for elbow pain?

While many cases of elbow pain can be managed at home, certain symptoms may warrant medical attention by an elbow specialist:

• Severe pain, especially following an injury
• Visible changes or significant swelling
• Inability to move your elbow normally
• Numbness or tingling that persists or worsens
• Pain that doesn't improve after 2-3 weeks of home treatment
• Fever accompanying elbow pain
• Redness and warmth around the joint, which could indicate infection

The takeaway: Managing elbow pain

Elbow pain when bending and straightening your arm isn't something you should ignore, but it also doesn't always indicate a serious problem. By understanding the common causes and implementing appropriate home remedies or even PRP (platelet rich plasma) injections, you can effectively manage many types of elbow discomfort . The vast majority of elbow pain and issues can be managed without any type of surgical treatment.

But it’s also important to remember that persistent or severe pain may need medical attention. Your healthcare provider can provide an accurate diagnosis and recommend targeted treatments—from physical therapy to corticosteroid injections or, in rare cases, surgery—to address the underlying cause of your elbow pain when bending and straightening.

Find an orthopedic specialist if you’re experiencing severe discomfort or pain that doesn’t improve with home strategies, or explore if the Muscle and Joint Care program is right for you.