Your elbow’s sore and it’s affecting things like lifting, typing, or even pouring the kettle. You want it to feel better, but you don’t have half an hour a day to dedicate to rehab. That’s completely OK. The good news? You don’t need much time: small, focused steps can make a real difference.

What’s going on?

An elbow strain usually means the muscles or tendons around the joint have been overstretched or irritated. This often happens from gripping, lifting or repetitive movements.

The body starts healing on its own. Your role is to guide that healing gently, not by doing everything, but by doing something.

Three simple things that help (and take under 5 minutes)

1. Move it gently, often

• Slowly bend and straighten your elbow 10 times. You can do this while waiting for your coffee to brew.
• Try turning your palm up and down (forearm rotation) a few times throughout the day.

2. Use cold for soreness or swelling

• If the area is hot or throbbing, apply a cold pack for 10 minutes.
• You can do this while watching TV, reading or scrolling your phone. No extra time needed.

3. Wake up the muscles without load

• Press your hand gently into a wall without letting it move. Hold for 5 seconds.
• Do this 2 or 3 times a day. These tiny isometric holds build strength without straining the area.

You’re doing enough, and it adds up

Most elbow strains settle in a few weeks. You don’t need long routines. You just need consistency. Short, regular efforts give your elbow the message that it’s safe to move and can heal. If it’s still sore after a couple of weeks or starts to get worse, a physio can help fine-tune your plan.

You’re not behind. Even a few minutes a day can shift things in the right direction.

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