Whether it starts with a slight twinge while turning a doorknob or an ache after a long day at your
desk, elbow and wrist pain can quickly turn from a minor annoyance to a major disruption in your
daily life. From gripping and lifting to typing and scrolling, our arms are constantly at work – which
means they’re also at risk of overuse injuries.

Common Causes of Elbow and Wrist Pain
Most cases of elbow and wrist pain stem from overuse, poor posture, or repetitive movements.
Whether you’re an athlete, a manual worker or an office professional, your daily activities could be
quietly placing stress on your tendons and muscles.

Some of the most common conditions we see include:

• Tennis Elbow (Lateral Epicondylitis – Pain on the outside of the elbow, typically caused by
  repetitive wrist extension (think gripping, lifting, or even frequent mouse use).
• Golfer’s Elbow (Medial Epicondylitis) – Pain on the inside of the elbow, often due to
  repetitive wrist flexion or forearm use.
• Extensor Tenosynovitis – Inflammation of the wrist tendons, causing pain, swelling, and
  sometimes crepitus (a crackling or grating sound).
• Wrist Sprains or Strains – Common with sudden movements or overloading of the wrist
  joint.

Symptoms to Watch Out For
It’s important to take early signs seriously.
Common symptoms include:

• A dull ache or sharp pain in the elbow, wrist, or forearm
• Tenderness around the bony points of the elbow
• Stiffness in the wrist or elbow, especially in the morning
• Weak grip strength or difficulty lifting
• Pain during repetitive tasks like typing, lifting, or twisting

These symptoms can start subtly but may worsen if left untreated, potentially affecting your ability
to work or enjoy daily activities.

Self-Help Tips for Managing Elbow and Wrist Pain
If your symptoms are mild and recent, here are a few strategies you can try at home:

1. Modify Activities
   Avoid or reduce tasks that aggravate your symptoms. This might mean adjusting your workstation,
   changing your lifting technique or taking regular breaks from repetitive hand movements.
2. Stretch and Mobilise
   Gentle stretches for the forearm muscles can help relieve tension. Try slowly extending your arm
   and gently pulling back on your fingers to stretch the wrist extensors.
3. Use Cold or Warm Packs

• Cold therapy can help reduce inflammation during a flare-up.
• Heat may be more effective for stiffness or long-standing tightness.
  Always use a barrier like a towel between your skin and the ice/heat source.

1. Support and Brace (if needed)
   For some people, a wrist brace or elbow strap can provide temporary support while inflamed
   tendons settle down. Always consult a professional before prolonged use.
2. Build Strength Gradually
   Once pain starts to ease, specific strengthening exercises for the forearm, wrist, and shoulder can
   help prevent recurrence. Overload often occurs when muscles lack the strength to meet daily
   demands.

When to Seek Professional Help If:

• Pain persists beyond 2 weeks
• Symptoms are getting worse
• You’re struggling with daily tasks
• You notice weakness or altered movement

…it’s time to see a physiotherapist.

At Indergaard Physiotherapy, we specialise in diagnosing the root causes of elbow and wrist pain.
We take a holistic approach to your care, including:

• Comprehensive assessment to determine the exact cause of your pain
• Manual therapy to reduce tension and promote healing
• Dry needling or taping for targeted relief
• Shockwave Therapy for stubborn tendon issues
• Tailored rehab plans to restore strength and movement
• Ergonomic advice for lasting results at work and home

No matter the cause, we aim to restore your movement, reduce pain, and get you back to doing the
things you love.
Don’t Wait Until It Gets Worse – We Can Help
Elbow and wrist pain may start small, but it doesn’t have to take over your life. Whether it’s an old
injury that keeps returning or a new discomfort that won’t settle, our expert team at Indergaard
Physiotherapy is here to help.
�� Call us on 0113-286-0333 or visit our website to book an appointment today.
Let’s get you back to moving, lifting, typing, scrolling and living pain-free.

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