Elbow ache from driving can be a puzzle, because you are not lifting anything or doing anything that feels like hard work. Yet a nagging soreness on the inside or outside of the elbow is common after long spells at the wheel. It usually traces back to the forearm muscles gripping and bracing for miles on end, with the tendons at the elbow taking the strain. Ease off what those muscles are doing and the elbow tends to quieten down.

Softening how hard you grip

The muscles that grip the wheel run from your hand all the way up to your elbow, and their tendons anchor right where that ache tends to sit. A tight, constant hold keeps them pulling on the elbow the whole journey. A lighter, relaxed grip, just enough to stay in control, gives those tendons a rest. Every so often you could loosen your hands for a moment or gently wiggle your fingers, which lets the whole forearm switch off briefly.

Setting your arms at an easier angle

If your arms are held out nearly straight, or crammed in too tight, the elbow sits in a working position rather than a resting one. Set the seat so your hands meet the wheel with a comfortable bend at the elbow, somewhere around a relaxed right angle rather than reaching or folded. Your elbows can then hang closer to your sides instead of floating out in front of you. That resting bend takes a surprising amount of load off the joint over a long drive.

Keeping your reach comfortable

Reaching for a wheel that sits too far away keeps the arm extended and the forearm braced, which is exactly what irritates the elbow. If your seat and wheel adjust, bring them to a position where the wheel comes to you and your arms feel supported rather than stretched. Resting your hands lower on the wheel, rather than draped over the top, also keeps the arms in an easier line. The less your arms have to hold themselves out, the less your elbows have to work.

Easing a sore elbow after driving

If your elbow is sore once you are out of the car, gentle movement and a little rest for the forearm usually help. Slowly bending and straightening the arm, easy wrist movements, or some warmth around the forearm settle things for many people. It also helps to go easy on other heavy gripping tasks that day, like carrying shopping by the handles, so the tendons get a break. What helps varies from person to person, so it is worth seeing what eases yours.

If you would like to try a guided forearm stretch, VIDA has a short video you can follow at your own pace.

Quick checklist

• Keep a light hold on the wheel rather than a firm, constant grip.
• Set the seat so your elbows sit at a comfortable bend, not stretched or cramped.
• Bring the wheel closer if you are reaching for it.
• Rest your hands lower on the wheel to keep your arms in an easy line.
• Ease off other heavy gripping tasks on a day your elbow is sore.

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