How to Manage an Elbow Strain After a Harmless Collision

Walking down the hallway, I was hit by a small, slightly heavy wooden wall-mounted cupboard door. While I didn't feel the impact at the time, a sharp pain gripped the top side of my elbow a short while after the collision. There was no visible injury, but the area felt tense and sore. Is there anything I can do to alleviate this discomfort and prevent further strain?

Understanding Elbow Strain

Elbow strain can become a nuisance if left untreated. Common signs and symptoms include:

Pain in the elbow or difficulty moving the joint Swelling Bruising Weakness in the muscles Spasms Tenderness to the area

These symptoms can result from trauma to the elbow, overuse, forceful movements, hyperextension, and poor flexibility. If your elbow strain is mild and you haven't experienced any significant injury, there are several steps you can take to manage your discomfort.

Seeking Professional Advice

Always consult your physician before starting any physical therapy or self-care treatment. They can provide a proper diagnosis and recommend the best course of action. Physical therapy may include:

Increasing range of motion through joint mobility exercises Introducing resistive strengthening exercises targeting specific muscle groups Endurance exercises to improve overall muscle function

Although elbow strains can be painful, there are several methods to manage the discomfort and prevent future injuries.

The RICE Method: A Quick Pain Management Guide

The RICE method—a simple but effective strategy to manage acute injuries—is:

Rest: Avoid activities that exacerbate the strain. Take it easy and don't overuse the affected joint. Ice: Apply ice to the strained area for 15-20 minutes every two to three hours during the first 72 hours. This helps to reduce swelling and numb the pain. Compression: Wrap the area with an elastic bandage to reduce swelling and offer support. Be careful not to wrap it too tightly, as this can reduce blood flow. Elevation: Whenever possible, keep the affected arm elevated above your heart level. This also helps to reduce swelling.

Following the RICE method for the first 72 hours is crucial to stopping inflammation and managing pain. However, it's also important to note that as we age, we become more susceptible to such injuries. The rate of such injuries doubles every 10 years after age 30.

Another Perspective on Aging and Injuries

Some might see the increase in mystery injuries as a drawback of getting older. But as Dr. Chris Yerington, a retired anesthesiologist, points out, the opposite is true. He says, 'Every ten years of life past 30 years-old has doubled the rate of these mystery-injuries in myself! Can't wait to be 80 years-old... then I sure sleeping will cover me with bruises and mystery pains!' This amusing perspective highlights the inevitability of getting older and the unexpected nature of some injuries.

Dr. Yerington, an advocate for disability and life insurance, also teaches one-on-one doctor-to-doctor about proper income protection, financial literacy, and work-life balance for physicians. His expertise comes from both practical experience as a physician and further education in law and business.

His mission is to improve the financial well-being and quality of life for physician families and to promote the importance of good disability and life insurance for medical professionals. He believes that understanding and managing these aspects of life can greatly enhance the work-life balance of physicians.

Key Takeaways:

Pain Management: Use the RICE method to alleviate pain and swelling. Consult a Physician: Seek professional advice to ensure proper diagnosis and treatment. Preventive Measures: Maintain good flexibility and strengthen muscles to reduce the risk of future strains.

Remember, while it's natural to experience more injuries as we age, proper management and care can significantly improve your quality of life. Stay informed and proactive about your health to enjoy a healthier and more fulfilling life.