Food and Nutrition
Foods to be taken
Eat lots of fish and walnuts, which contain high levels of omega-3 fatty acids. Omega-3 has an anti-inflammatory effect and increases joint lubrication.
Foods to be avoided
Avoid refined sugars and hydrogenated oils
Yoga and Exercise
Elbow Bend to Straighten- Try to bend and straighten the elbow as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 times provided there is no increase in symptoms.
Forearm Rotations- Begin this exercise with your elbow at your side and bent to 90 degrees. Slowly rotate your palm up and down as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 times provided there is no increase in symptoms.
Other stretching and strengthening exercises include:
Stretching exercises include the wrist extensor, wrist flexor, bicep, triceps and pronation/supination stretch
- Strengthening exercises include wrist extensions and bicep curls
Yoga asanas which can relieve pain include:
Virabhadrasana II (Warrior Pose II)
Utthita Parsvakonasana (Extended Side Angle Pose)
Urdhva Hastasana (Upward Salute)
Patients with elbow bursitis should rest and protect their elbow
Ice packs are also a good way of reducing inflammation and pain. Wrap an ice pack in a towel and apply it to the affected area for 10-20 minutes. Repeat this every few hours
An elastic compression bandage wrapped around the affected joint can help control swelling
Keep the affected elbow at or above the height of the heart this can help reduce blood flow to the area, thereby reducing inflammation
Avoid repetitive elbow motion and to do your activities without putting extra pressure on your elbows
- An elbow pad might be useful in making it easier to put the elbow on hard surfaces