If you feel elbow pain every time you lift your arm, you’re not alone. This kind of discomfort is usually caused by stress or strain around the tendons and muscles that control movement in your elbow and forearm. The pain often becomes noticeable during everyday tasks—like lifting groceries or reaching for a mug. Whether the source is inflammation, overuse, or injury, finding out what’s behind the pain is the first step to addressing it.
Common Causes of Elbow Pain When Lifting Your Arm
Elbow pain while lifting the arm is usually linked to repetitive strain or overuse injuries involving the tendons and muscles around the elbow joint. These injuries often develop gradually, especially if you’re repeating the same motion frequently at work, during exercise, or even with casual activities like typing or carrying items. Two of the most common conditions are lateral epicondylitis (tennis elbow) and medial epicondylitis (golfer’s elbow).
Alongside these, there are other contributing factors:
- Repetitive strain from lifting, typing, or gripping.
- Tendon attachment areas with limited blood supply that don’t heal quickly.
- Inflammation or irritation at the joint due to overuse.
Understanding these causes helps you choose the right treatment approach.
Lateral Epicondylitis (Tennis Elbow)
Lateral epicondylitis causes pain on the outside of the elbow, often during lifting or gripping. This condition results from overuse of the forearm extensor tendons that attach near the lateral epicondyle. When you repeatedly use your wrist or elbow—such as while lifting, working at a computer, or even holding a coffee cup—these tendons can become irritated or inflamed.
- The pain usually builds over time, often without a clear injury.
- Activities like lifting, squeezing, or even shaking hands may worsen it.
- The condition doesn’t only affect tennis players; anyone using their hands frequently is at risk.
Tendon tissue has a limited blood supply, which delays healing and prolongs pain if the irritation continues. Ice and rest can relieve early symptoms, but persistent cases benefit from treatment focused on restoring blood flow and strength.
Medial Epicondylitis (Golfer’s Elbow)
Medial epicondylitis affects the tendons on the inside of your elbow and is caused by overuse of the flexor muscles in the forearm. If you feel pain or tenderness on the inner part of your elbow when lifting something or turning a doorknob, this might be the cause.
This condition can develop if:
- You lift objects with your palm facing upward frequently.
- You perform repetitive hand movements, like using tools or working on a keyboard.
- You grip objects too tightly over long periods.
Although called “golfer’s elbow,” it can affect anyone—not just athletes. Like tennis elbow, treatment involves reducing strain, using heat or ice, and strengthening the affected muscles over time.
Repetitive Strain from Typing or Lifting
Repetitive actions—even simple ones like typing or lifting light objects—can strain the elbow over time. The strain builds where the muscle tendons attach to bone, causing pain that may not show up until the tissue is already inflamed. This type of injury is known as a repetitive strain injury (RSI), and it often starts subtly.
You may notice:
- Soreness during or after specific tasks.
- Discomfort that gets worse throughout the day.
- Pain when lifting objects, even something small like a coffee cup.
This kind of elbow pain is common among people who work at desks or perform manual tasks. Without proper care, it can become chronic. Adjusting your workstation and giving your arms regular breaks can reduce stress on the elbow and help prevent worsening symptoms.
Poor Blood Supply to Tendon Attachments
Tendons have less blood flow than muscles, which limits their ability to heal quickly. This is especially true at the point where the tendon connects to the bone—the most common site of elbow pain. When these attachment sites face repeated stress, they can become inflamed and painful.
- The limited blood supply means injuries take longer to resolve.
- Pain often persists even after you stop the activity that caused it.
- Tendon-related pain typically stays local rather than radiating.
Treatments like shockwave therapy and laser therapy are often used to stimulate blood flow in these areas, especially when healing has stalled. These interventions aim to accelerate repair by increasing circulation and promoting tissue regeneration.
How Can You Treat It
Treating elbow pain starts with understanding what’s causing it and how long it has been going on. If your symptoms have only been present for a short time—less than a few weeks—simple home treatments can help manage the pain and speed up recovery. If the pain persists or interferes with your daily life, it’s important to see a healthcare professional.
Self-care is often enough to improve mild to moderate cases, especially if you make adjustments early. Below are the most effective home treatments for elbow pain when lifting the arm.
Home Treatments
Rest and Activity Modification
Reducing or pausing the activity that triggered your pain is the most immediate and effective step. Lifting, gripping, or repetitive motions continue to irritate already inflamed tissue. Rest allows the tissue to settle and inflammation to decrease.
- Avoid any lifting or twisting motions that recreate pain.
- If typing aggravates symptoms, change your workstation or use voice input temporarily.
- Gradually reintroduce activity once pain has eased.
If pain returns quickly when resuming movement, that’s a sign your elbow isn’t fully recovered.
Ice for Inflammation
Ice can help if your elbow is inflamed, especially in the first few days after symptoms start. Inflammation causes pain and swelling at the tendon’s attachment point, which ice can reduce.
- Apply an ice pack wrapped in cloth for 10–15 minutes, up to 3 times per day.
- Do not apply ice directly to the skin.
- Use ice after any activity that increases discomfort.
Ice is best for short-term flare-ups. If pain becomes chronic, switching to heat may be more effective.
Heat and Topical Creams
When pain has lasted more than a few weeks and inflammation is no longer the dominant issue, heat is usually better. Heat promotes circulation, which is important because the tendon attachment site has poor blood supply and heals slowly.
- Use a heating pad or warm towel for 15–20 minutes.
- Apply before activity to relax tissue.
- Combine with gentle movement or stretching for better results.
Topical creams with ingredients like capsaicin or menthol can add temporary relief and help warm up the area before physical tasks. These are most useful in colder weather or before sport or work tasks that involve lifting.
Forearm Strengthening Exercises (Isometric, Concentric, Eccentric)
Long-term relief often comes from restoring strength to the muscles around the elbow. Weakness in the forearm extensors and flexors can lead to repeat injuries. Strengthening exercises should be added once pain is under control.
There are three main types of muscle strengthening:
- Isometric: Tighten the muscle without moving the joint (e.g., pushing your wrist against resistance without bending it).
- Concentric: Strengthen by shortening the muscle (e.g., curling your wrist upward against a light weight).
- Eccentric: Strengthen by lengthening the muscle (e.g., slowly lowering your wrist while holding a weight).
Begin with isometric exercises and progress gradually. Eccentric exercises have been shown to be particularly helpful in treating tendinopathy.
Bracing for Pain Relief
Braces and straps can reduce stress on the elbow tendons, especially while lifting or doing repetitive tasks. They redistribute pressure away from the injured tissue and offer support.
- Use a counterforce brace just below the elbow joint.
- Wear the brace during activities that normally cause discomfort.
- Remove the brace at rest to avoid dependence or muscle weakening.
Braces don’t fix the underlying issue but can make it easier to function while you heal.
Seeing a Professional
If home treatment hasn’t reduced your elbow pain or if your symptoms are starting to interfere with basic tasks like lifting groceries, shaking hands, or even using a keyboard, it’s time to get professional help. Ongoing pain may suggest that the injury has progressed beyond simple inflammation or strain and needs targeted therapy to recover.
Getting the right treatment early improves healing and helps prevent elbow pain from becoming a chronic issue. A clinician can identify whether the problem is from the tendons, muscles, or another cause, and guide you through an appropriate treatment plan.
When Should You Seek Professional Treatment?
You should book a professional consultation if:
- Pain persists for more than two weeks despite rest and self-care.
- You feel weakness, tingling, or numbness in the arm or hand.
- The pain is sharp, constant, or wakes you at night.
- Daily activities—like lifting, typing, or reaching—have become difficult or painful.
Early treatment reduces the risk of long-term tendon damage. Waiting too long may lead to more severe inflammation or scar tissue buildup, which is harder to treat.
What Treatments Can You Get?
A professional treatment plan for elbow pain depends on the diagnosis, duration of symptoms, and your activity level. Most treatment strategies combine manual therapy, modalities, and strengthening exercises.
Common treatments include:
- Hands-on therapy: Stretching, soft tissue release, and joint mobilizations.
- Shockwave therapy: Used for stubborn tendon issues; increases blood flow and stimulates healing.
- Laser therapy: Helps reduce inflammation and improve tissue repair.
- Exercise therapy: Includes guided progression from isometric to eccentric strengthening.
- Bracing or taping: Offers additional support during activity.
The therapist may also look at surrounding joints, posture, and movement habits to address any related strain.
How Long Does it Take to Heal?
Recovery time depends on how long the pain has been present and whether the right treatment has started early. The timeline varies:
- If treated within the first week, symptoms often improve within two to three weeks.
- If pain has lasted longer than three months, expect treatment to start with a three-week plan followed by reassessment.
- With regular therapy, gradual strengthening, and avoiding aggravating activities, most people recover within six to eight weeks.
A faster recovery usually happens when treatment starts soon after the first signs of pain. Delays in addressing the problem often lead to longer healing times.
PinPoint Health Can Help
If you’re struggling with elbow pain when lifting your arm and want lasting relief, PinPoint Health offers full-service care across multiple locations. Our team of physiotherapists, chiropractors, and rehab experts will assess your symptoms, identify the cause, and build a plan to get you moving without pain.
We use evidence-based care that includes:
- Manual therapy
- Advanced modalities (like shockwave or laser)
- Progressive exercise prescription
- Supportive tools like bracing or taping
We have locations in:
- Toronto
- Etobicoke
- Brampton
- Markham
- Maple
- Mississauga
- Newmarket
- Woodbridge
- Oakville
- Vaughan
