The elbow joint is located between your arm and the forearm.
Injuries in this area are known as elbow injuries. The most common injuries are dislocation and fractures.
Contributors of elbow stiffness
The structures around the elbow are at high risk of getting stiff. These include the;
-Capsule. This is a thick fibrous sac that envelops and protects the joint.
-The muscles
-The tendons. Shortening of the tendons around the joint can lead to elbow stiffness.
The stiffness sets in when these structures heal, undergo fibrosis, and then tighten.
This is a process that commonly follows injury to any of these structures, however, it can be exacerbated by prolonged immobilization in a cast or a sling.
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How to prevent elbow stiffness
- Immobilization for only the accepted time.
First, after surgery has been done, the elbow should be immobilized for only the acceptable time period which normally is about 2 to 3weeks.
In some special cases, it is kept in a cast for long period and this is often a trade-off in order to give the broken bones enough time to heal before the joint can move again.
The immobilization is done to let the tissues rest and reduce inflammation.
- Range of movement exercises must then be started to exercise the elbow joint, restore function and strength.
Exercises to prevent elbow stiffness
2 to 4 weeks post-surgery.
1. Active flexion and extension.
During active flexion and extension, you move the elbow on your own. Your bend and straighten it out. There is no need to force. Only do what won’t induce severe pain and cause severe swelling.
2. Pronation and supination.
This movement involves turning the palm of the hand to face up and down. This movement takes place at the wrist and elbow joints. If your joint stays immobile for a long time, you can easily lose this movement.
6 to 8 weeks.
Depending on where you are at in your journey of recovery, at this time period, you can start strength training exercises. Strength training exercises aim to build strength back into your muscles. Below are some basic strength training exercises. Elbow extension isometric
Here you hold the injured forearm/wrist with the normal one (underneath) and attempt to push it down but without moving the elbow joint. you will feel the triceps muscle contract. Do this 20 times with 3 repetitions.
2. Elbow flexion isometric.
Here you hold the injured forearm/wrist with the normal one (on top)and attempt to push it up but without moving the elbow joint. You will feel the biceps muscles contract. Do this 20 times with 3 repetitions.
It’s important to listen to your body and also your physiotherapist for the best results.
In conclusion, the elbow joint is at risk of stiffness, especially after surgery or prolonged immobilization. Therefore, early range of motion is important.
