Elbow Joint Injury You’ve probably heard of ailments such as Tennis Elbow, or Golfer’s Elbow — overuse injuries that are caused by too much stress on the muscles of the forearm. Add in the fact that most heavy lifters can sometimes experience elbow issues, and you’ve got a joint that needs quite a bit of attention. This is because beyond dislocations (does happen to the elbow), or fractures (bone breaks), the chronic ailments of the elbow can sometimes go unnoticed, since it’s not always as painful as a shoulder, knee, or ankle injury. After suffering an injury to the elbow, or really any other joint, the most important first step is to alleviate the pain, and get rid of any residual swelling or bruising. However, that’s merely the first step on the road to recovery. Being pain-free after an injury is what we all strive for, but there’s more that’s necessary to get back to a full recovery. What’s needed is time to regain some of the lost strength and mobility caused by the respective ailment. A lot of damage gets done during strains, sprains, and contusions (bruising), and the joint will be more susceptible to injury if there isn’t enough time devoted to exercises. For the purposes of the elbow, there aren’t too many different types of exercises to be done to regain strength — the key here is that there are different stages to recovery. To make sure that you get all of your strength back, and avoid any future complications, follow some of the exercises we feature for the elbow joint. Static Biceps Hold Exercise Description – Start simply by mimicking a biceps curl movement, bringing your hand and forearm toward your head, hinging at the elbow and keeping your upper arm still. – Once you reach a 90-degree bend in the elbow (without pain), push down on your forearm with your opposite arm, not allowing one arm to push your forearm down. – This will help to strengthen important biceps muscles that attach to your elbow joint. – Hold for 5-10 seconds. – Repeat for a total of 2-3 sets.