When your elbow aches every time you lift the kettle or grip the mouse, it can feel as though the only option is to stop using your arm altogether. You might switch hands, avoid carrying things or wear a strap all the time. It is natural to want to protect it, but tendons usually respond better to gentle use than to complete rest.

Why stopping feels like the answer

Pain is your body’s way of asking you to pay attention. When your elbow hurts with everyday tasks, it seems logical to stop doing them. Some people worry that using the arm will cause a tear or make the problem last longer.

These worries are understandable, but for most elbow pain, stopping completely is not the answer.

What usually causes elbow pain

Most elbow pain in adults comes from the tendons that attach your forearm muscles to the bony points on either side of the elbow. These muscles control your wrist and fingers, so every time you grip, lift or type, they are working.

When the load on these tendons goes up faster than they can adapt, they can become sensitive and sore. This is usually a sign of overload rather than damage, and the tendon is still able to get stronger.

Why gentle use helps tendons

Tendons get stronger when they are loaded gradually. When they are rested completely, they lose some of their ability to cope, so the pain often comes straight back as soon as you start using your arm again.

That is why the most helpful approach is usually to ease the load a little, while keeping the tendon working. The encouraging part is that most people with this kind of elbow pain find it improves over time, often within a year, and gentle strength work can help it along.

Hurt versus harm

Pain does not always mean damage. Your pain system can be a bit like a sensitive alarm, going off to protect you even when there is no real threat. Feeling some discomfort when you use your arm does not mean you are making things worse.

Easing everyday load

Rather than stopping, you could make everyday tasks a little lighter:

• Lift with your palm facing up rather than down where you can.
• Use both hands for heavier things, like a full kettle or shopping.
• Loosen your grip on your mouse, pen and phone.
• Carry bags over your forearm rather than gripping the handles.
• Take short breaks from typing and gripping tasks.
• Keep things you use often close, so you are not reaching with a straight arm.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

Keeping your elbow moving

Gentle movement helps more than keeping your arm still. Something to try a few times a day:

• Slowly bend and straighten your elbow.
• Turn your palm up, then down.
• Make a gentle fist, then spread your fingers wide.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength gradually

Gentle strength work helps the tendon cope with more. Something to try a few times a week:

• Holds. Rest your forearm on a table, palm down, with your hand over the edge. Lift your hand slightly against a light weight, like a tin, and hold for 30 seconds.
• Slow lifts. In the same position, lift and lower the weight slowly.
• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.

A mild ache during these that settles by the next day is usually fine. If your elbow is sorer the following morning, ease back a little next time.

Using a strap

An elbow strap can help ease pain during some activities, but it is best used for short periods, like a busy day, rather than all the time. Some people find it helpful for activities they know bring on pain, like gardening or DIY.

Your VIDA pain check-in can help you notice how your elbow responds as you balance rest and use.

What to take away

• Tendons usually respond better to gentle use than complete rest.
• Elbow pain is usually a sign of overload, not damage.
• Ease the load on everyday tasks rather than stopping.
• Keep your elbow gently moving.
• Build strength gradually with holds and slow lifts.

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