Elbow pain: Swelling and Pain relief Diet Plan, Exercise

Elbow pain: Diet, Exercise, symptoms, treatment, and more - FITZABOUT
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When a person experiences pain in the elbow joint, the area where the humerus meets the radius and ulna, causing difficulty in movement and normal actions, then causes elbow pain.

If you buy something through an affiliate links on this page, FITZABOUT may earn commission through links. How this works.

People call this condition tennis elbow because it stresses the muscles and tendons that a person uses to hold a tennis racket.

Tennis elbow is the most common type of elbow pain. In most cases, tennis is not due to elbow tennis or any other sport. Any activity that involves a gripping and twisting motion can cause elbow pain.

When in or out of the elbow, the pain may be intense and persistent; Physical therapy and retreating have been called upon to overcome this.

However, in extreme cases, treatment with drugs or elbow pain is recommended. In these cases, physiotherapy for elbow pain can also help to a great extent, improving mobility in the affected joint.

Signs and symptoms of elbow pain

There are some symptoms that you need to look for, which may be an indication that you need to see a doctor. Signs and symptoms include:

  • If the pain in the elbow does not decrease/improves even after two weeks of taking the medicine.
  • If you feel a weak, tense or numb sensation in your hand or arm.
  • Toilsome pain in the elbow joint, accompanied by swelling, redness, heat, and / or fever.
  • In case you have a fracture. Osteoporosis patients may also fracture from minor accidents and in such cases, immediate help from a doctor should be sought.
  • If you are unable to move the elbow joint.
  • A feeling of elbow joint is closing.
  • Hearing the sound of grunting when the elbow is shaken. It is most common in patients with osteoarthritis. Therefore, medical help is recommended.

Causes of elbow pain

Pain in the elbow is used to result in repetitive movements using the arm, there are many other reasons that are known to lead to it. Some of these reasons include:

  • Lack of flexibility or strength in the arm and/or shoulder muscles
  • Shaky elbow joint
  • Not to use best practices when performing sports activities like tennis and golf, resulting in stress on the elbow joint
  • Using sports equipment that is inappropriate for you such as playing with a heavy tennis racket or cricket bat
  • Repetitive movements of hands and hands, especially from working in factories.
  • Constantly carrying heavy loads, stress on arm muscles and joint
  • Nervous irritation like strange bone sensation
  • Arthritis of the elbow
  • Accidental falls that can injure tendons, ligaments in or around the elbow joint.

Boost tendons healing

The tendons slowly heal after rupturing, as they do not have access to a good supply of blood vessels.

Blood, oxygen, and nutrients take a long time to find their way into the connective tissues and tendons, which means that it can take up to two years to heal after injury.

To speed recovery, you will want to support the health of your connective tissues with a nutrient-rich, low-inflammatory diet.

Limit inflammatory foods (such as processed foods and sugar) and any foods that you know are intolerable.

Acidic foods contribute to arachidonic acid which can prolong inflammation. Keeping this in mind, try to limit the amount of tea, coffee, alcohol and carbonated soft drinks you consume.

Promote tissue healing with colored fruits and vegetables, and pair with lean proteins that provide the building blocks of tissue repair.

It is critically important that your body is given essential vitamins and nutrients in the recovery process.

To help guide you, here are some key nutrients that can help you to heal your elbow pain.

Recommends to these avoid foods

Avoid eating sugars and refined grains, including white rice, pasta and white bread, are the worst food culprits when it comes to reducing or relieving joint inflammation.

When using sugar, choose natural sources such as honey, maple syrup and coconut sugar.

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Recommends limiting your daily add sugar to six teaspoons for women and nine teaspoons for men.

Red meat such as beef, lamb, pork – anything from a four-legged animal – will also increase inflammation. Another great suggestion is to avoid eating trans fats or partially hydrogenated oils.

Avoiding omega-6 fatty acids. Excess consumption of omega-6s may promote inflammation. Sources include corn oil, safflower oil, sunflower oil, peanut oil, grape oil and vegetable oil.

Home remedies for elbow pain

Lemongrass Oil (2 times daily)

Lemongrass oil is widely known for its powerful anti-inflammatory properties, which can help treat the pain and swelling associated with elbow pain.

  • Mix 12 drops of lemongrass oil with 30 mL of any carrier oil.
  • Apply it on your forearms and other painful areas.
  • Let it sit for 30 to 60 minutes
  • Wash it.

Lavender Oil (once daily)

Lavender oil is a multipurpose essential oil widely used for the treatment of various diseases. Its anti-inflammatory and analgesic properties make it the perfect remedy to treat tennis elbow.

  • Add 12 drops of lavender oil to 30 mL of any carrier oil and mix well.
  • Apply this mixture on the affected area.
  • Leave it for at least 40 to 60 minutes and then wash it.

Castor Oil (once daily for a few weeks)

This oil contains a compound called ricinoleic acid, which has anti-inflammatory properties. These properties, in combination with heat, reduce pain and inflammation.

  • Apply a tablespoon of castor oil to your elbow.
  • Place a hot water bottle over it and leave it for 15 to 20 minutes.
  • Repeat this a couple of times.
  • Follow this process once daily for a few weeks.

Deep Tissue Massage

Deep tissue massage is becoming increasingly popular, thanks to its widespread benefits.

It is commonly used to treat chronic pain and can help you deal with neck stiffness, lower back pain, sore throat as well as tennis elbow.

This massage therapy uses firm and slow strokes to reach the deeper layers of the muscles and fascia and can help to relieve swelling, pain, and obstructed circulation.

Potato (2 times daily)

Potato is another ingredient used for the treatment of tennis elbow because of its strong anti-inflammatory properties. It calms the swelling and pain associated with the condition.

  • Boil 2 potatoes and mash them immediately.
  • Place the mashed potatoes in a clean washcloth and tie it.
  • Wrap this washcloth on the affected area.
  • Leave it for 30 minutes.
  • You should do this 1 to 2 times daily.

Vitamins

Having some vitamins in your diet can also speed up your recovery. Vitamins A and C are particularly helpful in treating elbow pain.

While vitamin A increases collagen production, which helps to heal torn tissues, vitamin C also promotes cell repair and growth.

Some foods rich in these vitamins include kiwi, tomatoes, bell peppers, leafy vegetables, carrots, and dairy products.

You can also take additional supplements for these vitamins, but only after consulting your doctor.

Ice Or Heat Pack (several times a day)

An ice pack can do wonders in treating elbow pain. This not only provides immediate relief from pain, but helps reduce any swelling in the affected area. Heat pack helps reduce inflammation.

  • Apply ice pack on the affected area.
  • Do this every 15 hours for 15 minutes.
  • Do this for the first few days, after which you can apply heat pack on the affected area.
  • You should do this several times a day.

Turmeric milk and honey

Turmeric can work wonders in treating elbow pain because it contains a magical element called curcumin. Curcumin not only accelerates healing but also reduces pain and inflammation to a great extent.

  • Add a teaspoon of turmeric powder to a glass of warm milk and stir well.
  • When the milk cools down, add a little honey to it.
  • Take this mixture when it is hot(warm).

Anti-inflammatory diet plan for elbow pain

1. Breakfast: Blueberry Oatmeal

Get ready in just 10 minutes Blueberry Oatmeal Recipe with optimal health benefits and to eliminate “swelling and elbow pain”. 

Blueberry Oatmeal Recipe - FITZABOUT

Blueberry Oatmeal Recipe

Anjali
Delicious Blueberry Oatmeal Breakfast Recipe to Keep Your Family Healthy! Get optimal health and to eliminate “swelling and elbow pain”. Delicious recipes to protect your family from illnesses and allergies include chronic illness, pain, and gluten, heart disease, high blood pressure (high blood pressure), inflammation, type-2 diabetes, chronic pain, and insomnia.
5 from 1 vote
Prep Time 5 mins
Cook Time 5 mins
mins
Total Time 10 mins
Course Breakfast
Cuisine American, Indian
Servings 2
Calories 392 kcal

Equipment

  • stove
  • Saucepan
  • bowl

Ingredients
  

  • 1 cup Non-fat milk or 2 % fat milk
  • 1 cup Oats gluten free quick cooking
  • 1/4 cup Honey raw
  • 1/2 tsp Cinnamon grounded
  • 1/2 tsp Vanilla pure extract
  • 3/4 cup Blueberries fresh or frozen unsweetened, thawed
  • 1 tbsp Almonds sliced

Instructions
 

  • Place saucepan on your stove in medium heat. Add 1 cup of non-fat milk and bring to a boil.
    skim milk - FITZABOUT
  • Stir in 1 cup “gluten-free oats” and cook for 2 minutes or until thick; stirring occasionally.
    Gluten free oats - FITZABOUT
  • Add 1/4 cup raw honey, 1/2 teaspoon ground cinnamon and 1/2 teaspoon pure vanilla extract and mix it well.
    Honey - FITZABOUT
  • Ladle oatmeal into bowls and top with 1 tablespoon sliced almonds and blueberries. Now enjoy your Blueberry Oatmeal Recipe.
    Blueberry Oatmeal Recipe - FITZABOUT

Notes

Yield:

  • Servings: 2
  • Serving size: 264g (1 medium bowl)
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Nutritional information:

  • Calories: 392 (per serving)
  • Carbohydrates: 76.7g,
  • Protein: 10.2g,
  • Fat: 7g,
  • Saturated fat: 2.2g
  • Trans fat: 0g
  • Fiber: 6.1g,
  • Sugar: 47.6g
  • Cholesterol: 10mg
  • Sodium: 52mg.
Keyword Blueberry Oatmeal, Blueberry Oatmeal Recipe

2. Dessert/Snack: Almond-stuffed Baked Apples with Almond Whipped Cream

Delicious Almond-stuffed Baked Apples with Almond Whipped Cream Recipes ready in 40 minutes to Keep Your Family Healthy!

Almond-stuffed Baked Apples with Almond Whipped Cream - FITZABOUT

Almond-stuffed Baked Apples with Almond Whipped Cream Recipe

Anjali
Delicious Almond-stuffed Baked Apples with Almond Whipped Cream Recipes ready in 40 minutes to Keep Your Family Healthy! Guided recipe for optimal health and to eliminate “swelling and pain”. Get this delicious dessert/snack recipe to protect your family from illnesses and allergies include chronic illness, pain, and gluten, heart disease, high blood pressure (Hypertension), inflammation, type-2 diabetes, chronic pain, and insomnia.
5 from 1 vote
Prep Time 20 mins
Cook Time 20 mins
mins
Total Time 40 mins
Course Dessert, Snack
Cuisine American, Indian
Servings 6
Calories 231 kcal

Equipment

  • Oven
  • Knife
  • bowl

Ingredients
  

  • 6 piece Apples
  • 1/2 cup Almond Nuts crushed
  • 3 tbsp Honey raw
  • 1/2 tsp Nutmeg
  • 1/4 tsp Cinnamon
  • 2 small Lemons
  • 2 tbsp Almond Butter
  • 1 pinch Salt sea
  • 1+1/2 cups Low fat whipping cream, Gluten free for Almond Whipped Cream
  • 1 tsp Pure Almond extract for Almond Whipped Cream
  • 1/2 tsp Nutmeg (grounded) for Almond Whipped Cream
  • 1 tsp Cinnamon (grounded) for Almond Whipped Cream
  • 1 tbsp Raw Honey for Almond Whipped Cream

Instructions
 

  • Preheat oven to 375°. Cut the cores of apple with a knife and trim about 1/2-inch slice from the bottom of each apple.
  • Place the cored apples in a baking dish and lay them flat. Fill each apple with crushed almond nuts. In a bowl, mix raw honey, nutmeg, cinnamon, and lemon zest and add the stuffed apple.
  • Stir together the almond butter and sea salt. Top each apple with 1 tsp of almond butter mixture.
  • Bake the stuffed apples for 20-30 minutes. Transfer the baked apples to the serving plates.
  • Combine all the whipped cream ingredients in a food processor or blender and process until smooth and creamy.
  • Add 2 teaspoons of almond whipped cream on top of each stuffed apple. Now enjoy your Almond-stuffed Baked Apples with Almond Whipped Cream Recipe.

Notes

Yield:

  • Servings: 6
  • Serving size: 248g (1 stuffed apple)

Nutritional information:

  • Calories: 231 (per serving)
  • Carbohydrates: 40.5g,
  • Protein: 7.4g,
  • Fat: 5.9g,
  • Saturated fat: 0.6g
  • Trans fat: 0g
  • Fiber: 5.4g,
  • Sugar: 31.9g
  • Cholesterol: 0mg
  • Sodium: 79mg.
Keyword Almond-stuffed Baked Apples, Almond-stuffed Baked Apples Recipe, Almond-stuffed Baked Apples with Almond Whipped Cream, Almond-stuffed Baked Apples with Almond Whipped Cream Recipe

3. Lunch: Chicken Fruit Spinach Salad

Delicious Chicken Fruit Spinach Salad Recipes ready in 1 hrs and 20 minutes to Keep Your Family Healthy! Guided recipe for optimal health and to eliminate “swelling and pain”.

Chicken Fruit Spinach Salad Recipe - FITZABOUT

Chicken Fruit Spinach Salad

Anjali
Delicious Chicken Fruit Spinach Salad Recipes ready in 1 hrs and 20 minutes to Keep Your Family Healthy! Guided recipe for optimal health and to eliminate “swelling and pain”. Get this delicious dessert/snack recipe to protect your family from illnesses and allergies include chronic illness, pain, and gluten, heart disease, high blood pressure (Hypertension), inflammation, type-2 diabetes, chronic pain, and insomnia.
5 from 1 vote
Prep Time 1 hr 20 mins
Cook Time mins
mins
Total Time 1 hr 20 mins
Course Lunch, Main Course
Cuisine American, Indian
Servings 4
Calories 610 kcal

Equipment

  • Large Bowl

Ingredients
  

  • 1+1/2 cups cooked chicken cut into bite size pieces
  • 8 ounces spinach torn into bite-size pieces
  • 2 cups strawberries hulled and sliced
  • 2 cups mandarin orange segments
  • 1/4 cup toasted walnuts sliced

Dressing:

  • 3 tbsp sesame seeds
  • 1/2 cup honey raw
  • 1/2 cup olive oil
  • 1/4 cup balsamic vinegar
  • 1/4 tsp Worcestershire sauce gluten-free
  • 1 medium size onion minced
  • 1 tbsp Dijon mustard
  • 1 pinch salt and pepper or as per taste

Instructions
 

  • In a bowl, whisk all the dressing ingredients together. Cover and chill for one hour.
    Bowl for Whisk together all ingredients - FITZABOUT
  • In a large bowl, combine the chicken, spinach, strawberries, orange, and walnuts.
    chicken spinach strawberries orange walnuts - FITZABOUT
  • Pour dressing over salad. Toss ingredients well to coat. Chill for 15 minutes then serve “Chicken Fruit Spinach Salad Recipe”.
    Chicken Fruit Spinach Salad Recipe - FITZABOUT

Notes

Yield:

  • Servings: 4
  • Serving size: 434g (1 medium plate)

Nutritional information:

  • Calories: 610 (per serving)
  • Carbohydrates: 59.4g,
  • Protein: 21.7g,
  • Fat: 35.1g,
  • Saturated fat: 4.8g
  • Trans fat: 0g
  • Fiber: 5.1g,
  • Sugar: 51.4g
  • Cholesterol: 40mg
  • Sodium: 117mg (approximate).
Keyword Chicken Fruit Spinach Salad, Chicken Fruit Spinach Salad recipe, Chicken salad recipe, Chicken Spinach salad, Chicken Spinach salad recipe

4. Dessert/Snack: Gluten Free Almond Butter and Banana Sandwiches

Delicious Gluten Free Almond Butter and Banana Sandwiches Recipes ready in 40 minutes to Keep Your Family Healthy!

Gluten Free Almond Butter and Banana Sandwiches - FITZABOUT

Gluten Free Almond Butter and Banana Sandwiches

Anjali
Delicious Gluten Free Almond Butter and Banana Sandwiches Recipes ready in 15 minutes to Keep Your Family Healthy! Guided recipe for optimal health and to eliminate “swelling and pain”. Get this delicious dessert/snack recipe to protect your family from illnesses and allergies include chronic illness, pain, and gluten, heart disease, high blood pressure (Hypertension), inflammation, type-2 diabetes, chronic pain, and insomnia.
5 from 1 vote
Prep Time 15 mins
Cook Time mins
mins
Total Time 15 mins
Course Breakfast, Dessert
Cuisine American, Indian
Servings 8
Calories 477 kcal

Equipment

  • Food Processor

Ingredients
  

  • 1/4 cup coconut oil
  • 1 cup almond nuts
  • 10 drops raw honey or liquid stevia
  • 1 pinch salt or as per test
  • 8 ripe sliced lengthwise banana

Instructions
 

  • In the food processor, mix coconut oil, almond nuts, stevia and salt well, until it becomes a butter paste. let cool.
    Food processor - FITZABOUT
  • Spread 2 tablespoons of almond butter on each pair of gluten-free bread, add sliced lengthwise bananas. Now enjoy your delicious Gluten Free Almond Butter and Banana Sandwiches recipe.
    Gluten Free Almond Butter and Banana Sandwiches - FITZABOUT

Notes

Yield:

  • Servings: 8
  • Serving size: 227g (1 sandwich)
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Nutritional information:

  • Calories: 477 (per serving)
  • Carbohydrates: 86.3g,
  • Protein: 4.8g,
  • Fat: 12.9g,
  • Saturated fat: 6.8g
  • Trans fat: 0g
  • Fiber: 6.6g,
  • Sugar: 42.3g
  • Cholesterol: 0mg
  • Sodium: 21mg.
Keyword Almond Butter and Banana Sandwiches, Almond Butter and Banana Sandwiches recipe, Banana sandwich recipe, Gluten Free Almond Butter and Banana Sandwiches, Gluten Free Almond Butter and Banana Sandwiches recipe

5. Dinner: Honey Mustard Lemon Marinated Chicken

Delicious Honey Mustard Lemon Marinated Chicken Recipes ready in 45 minutes to Keep Your Family Healthy! Guided recipe for optimal health and to eliminate “swelling and pain”.

Honey Mustard Lemon Marinated Chicken Recipe - FITZABOUT

Honey Mustard Lemon Marinated Chicken Recipe

Anjali
Delicious Honey Mustard Lemon Marinated Chicken Recipes ready in 45 minutes to Keep Your Family Healthy! Guided recipe for optimal health and to eliminate “swelling and pain”. Get this delicious dessert/snack recipe to protect your family from illnesses and allergies include chronic illness, pain, and gluten, heart disease, high blood pressure (Hypertension), inflammation, type-2 diabetes, chronic pain, and insomnia.
5 from 1 vote
Prep Time 25 mins
Cook Time 20 mins
mins
Total Time 45 mins
Course Dinner, Main Course
Cuisine American, Indian
Servings 4
Calories 191 kcal

Equipment

  • bowl

Ingredients
  

  • 1 pound Lean chicken breast skinless and boneless
  • 2 tbsp Stevia
  • 1/4 cup Dijon mustard
  • 1 tbsp Olive oil
  • 1/4 cup Rosemary leaves roughly chopped
  • 1 medium Lemon zested and juiced
  • 1 tbsp Cay enne pepper
  • 1/2 tsp Ground black pepper
  • 1/2 tsp Sea salt

Instructions
 

  • Place chicken breasts in a 7 x 11 inch baking dish. Mix together all ingredients except the chicken, in a medium bowl.
    Bowl for Whisk together all ingredients - FITZABOUT
  • Pour prepared marinade over chicken; turn sides to coat. Cover, place in fridge, and marinate for 15 minutes to 1 hour, or overnight for best flavor.
    Honey Mustard Lemon Marinated Chicken - FITZABOUT
  • Bake at 350°F for 18-20 minutes, or until internal temperature reaches 165°F. Pour extra sauce over top and serve.
    Honey Mustard Lemon Marinated Chicken Recipe - FITZABOUT

Notes

Yield:

  • Servings: 4
  • Serving size: 154g (1 serving)

Nutritional information:

  • Calories: 191 (per serving)
  • Carbohydrates: 6.4g,
  • Protein: 25.2g,
  • Fat: 7.6g,
  • Saturated fat: 0.9g
  • Trans fat: 0g
  • Fiber: 2.9g,
  • Sugar: 0.6g
  • Cholesterol: 73mg
  • Sodium: 472mg (approximate).
Keyword Honey Mustard Lemon Marinated Chicken, Honey Mustard Lemon Marinated Chicken Recipe, Mustard Lemon Marinated Chicken, Mustard Lemon Marinated Chicken Recipe

Exercises

Try these exercises twice a day. You will notice the pain for less than several weeks. You must exercise regularly to prevent yourself from returning. Massaging and applying ice for 5 minutes every day helps you.

Wrist extensor stretch

Wrist extensor stretch - FITZABOUT
Wrist extensor stretch
  • Straighten your arm completely.
  • Give rest your wrist so that you leave your hand hanging.
  • With your other hand, gently push the back of your hand so that it tilts towards you.
  • Feel the stretch along the top of your arm.
  • Take rest.

Wrist flexor stretch

Wrist flexor stretch for elbow pain - FITZABOUT
Wrist flexor stretch
  • Straighten your arm completely.
  • Give your wrist a rest.
  • Use your other hand to slowly pull your fingers towards you.
  • Feel the stretch in your wrist muscles.

Extensor strengthening

Extensor strengthening - FITZABOUT
Extensor strengthening
  • Rest your forearm on a table.
  • Hang your wrist and remove the hand from the edge.
  • Hold the weight or the can of beans with light hands.
  • Shaking your wrist only, increase the weight. Hold for 10 seconds then slowly lower.
  • Repeat this 10 times.

Wrist curl

Wrist curl - FITZABOUT
Wrist curl
  • Light weight of beans or can.
  • Rest your forearms on a table, palm upward.
  • Hang your wrist and remove the hand from the edge.
  • Slowly lift the weight, shaking your wrist only.
  • Hold here for 5 seconds.
  • Lose weight slowly.
  • Repeat this 10 times.

Handshake Stretch

Handshake Stretch  for elbow pain - FITZABOUT
Handshake Stretch
  • Hold a ‘Can’ or weight with your thumb pointing up. (just imagine you’re going to shake hands with someone.)
  • Move the can or weight slowly up and down.
  • Rest by placing your arm on the table and just shake your wrist.

Wrist Rotations

Wrist Rotations for elbow pain - FITZABOUT
Wrist Rotations
  • Weigh in your hand with your thumb or can.
  • Turn the wrist inward as far as possible. Hold for 2 seconds.
  • Then bend the wrist as far as possible.
  • Hold for 2 seconds.
  • Repeat as many times as you can.

Sock squeeze

Sock squeeze - FITZABOUT
Sock squeeze
  • Grab the rolled-up sock / tennis ball.
  • Make a fist around it and squeeze.
  • Hold the squeeze for 5 seconds.
  • Take rest Repeat 10 times.

Bicep Curl

Bicep Curl for elbow pain - FITZABOUT
Bicep Curl
  • Light weight of beans or hold a can.
  • Protect your injured elbow by sitting with your other hand or in a chair and resting on your thigh.
  • Slowly shift the weight towards your chest and down again.
  • Repeat this 10 times.

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Amit kumar - ceo & founder fitzabout

Written by Amit Kumar. He is a certified Yoga Instructor; Diploma in sports & exercise and nutrition; Diploma in fitness and weight loss; Diploma in Nutrition; Diploma in Nutrition, Food, Science and Menu Planning.

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