6 Ways to Exercise for Elbow Synovitis

Elbow synovitis is usually caused by overuse or injury of the joint. Proper exercise and maintenance can relieve symptoms and promote recovery. The purpose of exercise is to enhance joint stability, relieve pain and restore mobility. The following are six scientific exercise methods suitable for elbow synovitis.

1. Gentle joint mobility exercises

To prevent joint stiffness, you can do simple elbow extension and flexion exercises. Sit down, relax your arms, slowly bend your elbows close to your shoulders, and then gently straighten them. Repeat 10-12 times, being careful to do it slowly and without causing pain, which will help improve the range of motion of your joints.

2. Muscle isometric contraction exercises

Isometric contraction exercises can stabilize the muscle groups around the elbow without increasing joint pressure. For example, use your other hand to support the affected arm and try to push forward against the resistance, hold for 5 seconds and then relax. You can do this in 3 groups per day, 8-10 times per group, to gradually increase local strength.

3. Hand-grip strength training

Use a small grip ball or soft foam object to do grip strength exercises. Use the affected hand to gently hold the object and squeeze it hard, hold for 5 seconds, and then relax. Repeat 10 times to help strengthen the pulling muscle group and relieve the soreness and swelling caused by synovitis.

4. Wrist stretching exercises

Push your palm outward until it is parallel to the ground, then use your other hand to gently press down on your fingertips until you feel a slight stretch in your wrist. Hold for 15 seconds and relax, repeat 3 times on each side. This stretch can relax the soft tissue under the elbow and relieve inflammation.

5. Radial rotation exercise

Let your arms hang naturally, rotate your forearms so that your palms face up, and then rotate them back down, expanding the range of rotation as much as possible without over-stretching. Practicing 15 times a day can promote the circulation of synovial fluid in the joints and enhance the self-repair ability of the joints.

6. Joint adaptive weight-bearing exercises

When the pain is relieved, you can try light weight training. Choose a 0.5 kg dumbbell, bend your elbow 90 degrees, slowly raise the dumbbell and then put it down, back and forth 6-8 times. This will help enhance elbow stability and avoid re-injury.

Note:

-When doing the above exercises, you need to choose movements of appropriate intensity based on your symptoms to avoid excessive exertion that may aggravate your symptoms.

-If exercise causes significant pain or swelling, stop immediately and seek advice from a professional doctor or physical therapist.

-Combined with heat and adequate rest, it can further relieve inflammation and enhance the effectiveness of exercise.

The rehabilitation of elbow synovitis requires a combination of scientific exercise and joint protection. Persistent and appropriate exercise can gradually improve joint function. If the symptoms worsen or do not improve for a long time, you should seek medical attention in time to avoid delaying treatment.