The inner elbow, medically known as the medial side, is where the powerful forearm flexor tendons attach to the humerus bone. When these muscles become repeatedly strained or tight, soreness or discomfort often concentrates at this bony point. Learning how to safely lengthen these forearm muscles is a primary step toward relieving that tension. This guide provides techniques to stretch the inner elbow safely and effectively.
Preparing Your Arm for Stretching
Before attempting any stretching, prepare the tissues with a brief, gentle warm-up. This involves a few minutes of light activity, such as shaking the arm loosely or performing gentle wrist circles in both directions. Warming the muscles slightly increases blood flow and tissue elasticity, making the subsequent stretches more productive and safer.
Always ensure you maintain good posture, whether sitting or standing, with your shoulders relaxed and back. Proper form prevents compensation, such as shrugging or leaning, which reduces the stretch’s effectiveness on the forearm. Never stretch into sharp, shooting, or intense pain. A stretch should feel like a mild to moderate pulling sensation, indicating appropriate muscle lengthening.
For static stretches, hold the position for 20 to 30 seconds to allow the tissue to lengthen. Remember to breathe slowly and consistently throughout the hold, as breath control helps the nervous system relax and permits a deeper stretch.
Step-by-Step Inner Elbow Stretches
The primary goal of inner elbow stretching is to lengthen the wrist flexor muscles that originate near the medial epicondyle. The most direct way to achieve this is through the Extended Arm Wrist Flexor Stretch. To begin, extend the arm straight out in front of your body at shoulder height, ensuring the elbow remains locked out.
Rotate your hand so the palm faces upward toward the ceiling. With your opposite hand, gently grasp the fingers of the extended hand. Slowly pull the fingers back toward your body and down toward the floor, keeping the elbow straight.
You should feel tension along the palm-side of your forearm, extending toward the inner elbow. Avoid letting your elbow bend, as this shortens the muscle group you are trying to lengthen. Hold this position for the prescribed time, then slowly release the pressure.
A useful alternative is the Table-Supported Wrist Flexor Stretch, which allows for a more controlled, deeper stretch. Place your hand flat on a sturdy surface, such as a desk, with your fingers pointing back toward your body and your elbow straight. The palm should be fully contacting the surface.
With your arm straight, lean your body backward slowly, using your body weight to increase the stretch intensity. If the stretch becomes too intense, ease your body forward slightly until the tension returns to a manageable level.
Another gentle mobilization technique involves controlled rotation of the forearm. With your elbow bent at a 90-degree angle and tucked close to your side, slowly turn your forearm so your palm faces up (supination), hold, and then turn it so your palm faces down (pronation). Repeat this rotation slowly and deliberately for several repetitions, ensuring the movement originates from the forearm.
Activities That Cause Inner Elbow Tightness
Tightness in the inner elbow area often results from activities that involve repeated, forceful wrist flexion and gripping. This mechanism stresses the common flexor tendons where they connect to the medial side of the elbow. Repetitive motions, even seemingly low-impact ones, are the most frequent culprits for developing this kind of tissue tension.
Activities requiring constant, excessive gripping, such as carrying a heavy suitcase or using hand tools like a hammer or screwdriver for extended periods, place significant strain on the forearm muscles. Similarly, occupational tasks that involve repeated wrist movements, such as typing on a keyboard without proper wrist support or using a computer mouse for many hours, can contribute to chronic tightness.
In sports, activities that involve forceful wrist snap or a repetitive throwing motion are common causes. These include swinging a golf club, throwing a baseball, or serving a tennis ball with poor technique. Even in the gym, improper form during weightlifting, particularly bicep curls that involve flexing the wrist or gripping the weight too tightly, can overload the flexor tendons.
Recognizing When to Consult a Professional
While stretching can be an effective self-care measure for simple muscle tightness, certain symptoms suggest that a medical evaluation is necessary. You should seek consultation with a physical therapist or physician if you experience pain that significantly worsens with rest or persists for more than two weeks despite consistent stretching and activity modification. This prolonged discomfort suggests the issue may be more than simple muscle tightness.
Immediate professional attention is warranted if you notice any physical changes around the joint. These include significant swelling, noticeable warmth to the touch, or an inability to fully bend or straighten the elbow. These symptoms may indicate inflammation or a more serious underlying injury that requires medical intervention.
Furthermore, any signs of neurological involvement are considered red flags that require expert assessment. If you experience numbness, tingling, or weakness that radiates from the elbow down into your forearm or fingers, particularly the ring and little fingers, it may signal compression or irritation of the ulnar nerve. Stretching alone is insufficient and potentially harmful when nerve symptoms are present.