How To Prevent Pain On The OUTSIDE of Your Elbow

Working on a production line often involves repetitive movements, which can lead to muscle imbalances, stiffness, and overuse injuries, particularly on the outside of the elbow. One of the most common causes of this pain is tennis elbow (lateral epicondylitis).

Tennis elbow occurs due to overuse of the forearm extensor muscles, which are responsible for bending the wrist and fingers back. This condition typically results from repetitive activities such as gripping, lifting, or repetitive wrist movements.

1. Strengthen

Building strength in the wrist and forearm helps reduce strain on the tendons.

✅ Wrist Extensor Curls

• Hold a light weight or dumbbell (1-3 lbs) with your palm facing down.

• Rest your forearm on a table and slowly lift and lower your wrist.

• Perform 3 sets of 10-15 reps.

✅ Wrist Flexor Curls

• Same as above, but with your palm facing up.

✅ Wrist Lifts

• Place palms facing down.

• Lift a light dumbbell or weight with both hands lifting back with palms down, then slowly lower it using only the affected hand.

• Repeat 10-15 times, 3 sets.

✅ Grip Strengthening

• Tennis Ball Squeeze: Squeeze a soft ball or grip trainer for 5-10 seconds, then release.

• Repeat 10-15 times.

✅ Overall fitness

• Strengthen upper body muscles.

2. Stretch

Improving flexibility helps reduce tension on the tendons.

✅ Wrist Extensor Stretch

• Extend your arm with your palm facing down.

• Use the opposite hand to gently pull back your fingers until you feel a stretch.

• Hold for 20-30 seconds, repeat 2-3 times.

✅ Wrist Flexor Stretch

• Extend your arm with your palm facing up.

• Gently pull back your fingers to stretch the forearm flexors.

• Hold for 20-30 seconds, repeat 2-3 times.

3. Use Proper Technique

✅ Relax Your Grip

• A tight grip on tools increases forearm strain. Maintain a loose, controlled hold to reduce tension.

✅ Use Your Whole Arm

• Avoid excessive wrist movement. Engage your shoulder and forearm for larger motions.

✅ Avoid Overuse

• Take breaks and alternate hand positions during repetitive activities to distribute stress more evenly.

4. Prevent Overuse Injuries

✅ Warm Up & Cool Down

• Always warm up with light forearm exercises before beginning work.

• Stretch lightly  at different points through the shift.

✅ Take Microbreaks

• Take 30-second breaks every 30 minutes to allow muscles to recover.