Elbow pain often stems from overuse injuries, specifically involving the forearm muscles that attach near the joint. The two most common conditions are tennis elbow, which affects the tendons on the outside of the elbow, and golfer’s elbow, which involves the tendons on the inside. Repetitive motions, such as those found in sports or daily tasks like gripping and typing, can lead to micro-tears and chronic tension in these forearm muscles. Massage can help address this issue by reducing muscle tightness, improving local circulation, and assisting in the breakdown of scar tissue, which contributes to persistent discomfort.
Safety First: When to Avoid Massage
Self-massage is intended for chronic discomfort and muscle tension, not for acute injuries or severe conditions. Never apply pressure if you have recent trauma to the elbow, such as significant swelling, bruising, or sharp, sudden pain suggesting a sprain, strain, or fracture. Acute inflammation, where the area is hot and visibly red, is also a contraindication, as increasing blood flow can worsen the condition.
Avoid massage entirely if you suspect a blood clot, such as deep vein thrombosis (DVT), characterized by deep, sore pain and swelling, as dislodging a clot can be extremely dangerous. Medical conditions like severe, uncontrolled high blood pressure or a fever should also prevent self-massage. If elbow pain is severe, persistent, or accompanied by neurological symptoms like tingling or numbness, seek professional medical advice before attempting self-treatment.
Preparing the Arm for Effective Massage
Before beginning any massage, position the arm to ensure the forearm muscles are completely relaxed. Sit comfortably at a table and rest the affected forearm on the surface, keeping the elbow slightly bent and supported. Apply a small amount of lotion or oil to the entire forearm; this lubrication prevents friction and allows for deeper manipulation of the muscle tissue.
A warm muscle is more pliable and receptive to massage, so applying a heat pack or taking a warm shower beforehand can be beneficial. Start the massage with a light, broad stroking motion, known as effleurage, to gently warm up the tissues and identify areas of tightness. Maintain a comfortable pressure, as the goal is to relieve tension, not to cause sharp pain.
Core Techniques for Elbow Pain Relief
The success of elbow massage relies on addressing the forearm muscles that attach to the painful bony prominences of the elbow. For pain on the outside (tennis elbow), target the forearm extensors, which run along the top of the forearm to the lateral epicondyle. Use your opposite thumb or fingertips to apply “stripping,” moving slowly and firmly from the wrist upward toward the elbow along the muscle belly.
This stripping motion should follow the direction of the muscle fibers, taking 15 to 30 seconds to travel the length of the forearm. When you encounter a tight spot or “trigger point,” pause and maintain firm but tolerable pressure for up to 30 seconds before continuing. Near the elbow attachment, use cross-fiber friction by pressing into the tissue and moving perpendicular to the tendon fibers for about 60 seconds to help break down stiffness.
For pain on the inside of the elbow (golfer’s elbow), focus on the forearm flexors, located on the underside of the forearm, attaching to the medial epicondyle. Turn your forearm palm-up and employ kneading (petrissage) by grasping the muscle bulk and squeezing and releasing the tissue. Follow this with stripping strokes moving from the wrist up toward the inner elbow.
When working directly around the bony points of the elbow (epicondyles), use only gentle circular effleurage to avoid direct pressure on the inflamed tendon attachment itself. The pressure applied should be firm enough to engage the underlying muscle tissue, but must not be sharp or cause you to reflexively guard the arm. A pressure level described as a “good ache” is appropriate for working out chronic tension.
Post-Massage Maintenance and Stretching
After completing the massage, maximize relief and maintain flexibility with gentle stretching. A simple wrist extension stretch involves holding the arm straight out with the palm down, then using the opposite hand to gently pull the fingers toward the body. Hold this stretch for 30 seconds to lengthen the forearm extensors.
To target the forearm flexors, perform a wrist flexion stretch by holding the arm straight out with the palm up and gently pulling the fingers downward toward the floor. Following the massage and stretching, applying ice wrapped in a thin towel can help manage any temporary localized inflammation. Avoid heavy gripping or repetitive wrist movements immediately after the massage to allow the tissues time to recover.