Elbow Aches and Summer Sports: What Your Arms Are Telling You

Introduction: Summer Is for Movement, but Arms Often Pay the Price

Summer brings long, active days outside. You are on the water or at the cottage. You are also playing a round of pickleball with friends. Regardless of the activity, your arms are doing more work. Your elbows, in particular, are handling much of this extra activity. While movement is great for the body, repetitive motions in sports can strain the soft tissues around the elbow. This strain can lead to inflammation, stiffness, or even injury.

This blog explores the most common elbow issues from summer sports. It includes a YouTube video with exercises to support your recovery or prevention plan.

• Tennis Elbow (Lateral Epicondylitis): Pain on the outer part of the elbow. Common with pickleball, tennis, paddling, and lifting.
• Golfer’s Elbow (Medial Epicondylitis): Pain on the inner elbow. Common with golfing, heavy lifting, or gripping tools.

Even though the names suggest specific sports, these injuries show up in all kinds of summer activities.

Here’s a list of popular seasonal activities that need repetitive arm use:

Each of these involves gripping, swinging, pulling, or paddling motions that can strain the forearm muscles and tendons.

It’s important to recognize the early signs of overuse:

• A dull ache or sharp pain along the outer (lateral) or inner (medial) elbow
• Discomfort when gripping or lifting objects
• Pain that worsens after activity, especially repetitive wrist or arm motion
• Weakness in the forearm or difficulty holding items like coffee mugs or paddles

If you’re away at the cottage or camping and healthcare isn’t nearby, self-care becomes essential. Here are a few basics:

• Rest the affected arm and reduce triggering activities
• Ice for 10-15 minutes, up to 3X a day in the acute stage
• Compression via an elbow strap or wrap to reduce tension
• Stretching & Strengthening: Focused exercises can promote healing and prevent further injury

Watch the YouTube video below to help manage symptoms naturally while staying active.

• Wrist Extensor Stretch (outer elbow relief)
• Wrist Flexor Stretch (inner elbow relief)
• Eccentric Wrist Extension with Light Weight
• Isometric Wrist Extension Hold

Here is a great YouTube video to watch for Lateral and Medial Elbow Pain:

.🔗https://www.youtube.com/watch?v=8ZTXWe81k8E

Here is a great YouTube video for Medial Elbow Pain:

🔗https://www.youtube.com/watch?v=dDZhNzKV7tAhttps://www.youtube.com/watch?v=dDZhNzKV7tA

Soft tissue therapy, including massage, can reduce tension and inflammation, improve blood flow, and support the natural healing process. If elbow pain persists, seek the help of a Registered Massage Therapist. This can speed recovery and help prevent recurrence.

Serving clients in the Barrie, Orillia & Simcoe County areas, and Algonquin Highlands area-contact us to learn more or to book your session.

Your summer should be full of movement, but not pain. Knowing how to support your elbows with proactive care can make a world of difference. Whether you’re paddling across the lake or prepping for a pickleball tournament, a little awareness goes a long way.

Keep your joints happy, your muscles balanced, and don’t forget to watch your YouTube exercise videos above!