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Medical De<nition of Elbow joint % Privacy &

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Medical Author: William C. Shiel Jr., MD, FACP, FACR A A

Elbow joint: The juncture of the long bones in the middle portion of the upper extremity.
The bone of the arm (humerus) meets both the ulna (the inner bone of the forearm) and
radius (the outer bone of the forearm) to form a hinge joint at the elbow. The radius and
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ulna also meet one another in the elbow to permit a small amount of rotation of the
forearm. The elbow therefore functions to move the arm like a hinge (forward and "
backward) and in rotation (outward and inward). The biceps muscle is the major
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muscle that Xexes the elbow hinge, and the triceps muscle is the major muscle that
extends it. The primary stability of the elbow is provided by the ulnar collateral
ligament, located on the medial (inner) side of the elbow. The outer bony prominence of
the elbow is the lateral epicondyle, a part of the humerus bone. Tendons attached to
this area can be injured, causing inXammation or tendonitis (lateral epicondylitis, or
tennis elbow). The inner portion of the elbow is a bony prominence called the medial
epicondyle of the humerus. Additional tendons from muscles attach here and can be
injured, likewise causing inXammation or tendonitis (medial epicondylitis, or golfer's
elbow).

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Pain Management: 15 Easy Ways to

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Reviewed By: William C. Shiel Jr., MD, FACP, FACR

Reviewed on 2/15/2018

Get Moving

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We all need to exercise, but pain may keep you from being as active as you should be.
The problem is, when you do not exercise, muscles get weaker and you may suffer from
even more pain. Try to be as active as you can because exercise releases endorphins,
chemicals that ease pain and boost your mood. Just 30 minutes of aerobic exercise
will do the trick, releasing endorphins that decrease your perception of pain. Ask your
doctor what kinds of aerobic exercises are appropriate for you. Remember, a well-
rounded exercise program includes strength training and stretching activities, too.

Get Centered

Mind-body interventions including deep breathing, biofeedback, and meditation may

help you get a handle on chronic pain. In some studies, meditation helped older adults
with low back pain or osteoarthritis cope better and experience improved function. In
another study, older and younger adults experienced signiQcantly less pain after
participating in a biofeedback trial. Tai chi with deep diaphragmatic breathing may help
ease symptoms from a variety of chronic pain conditions including Qbromyalgia,
rheumatoid arthritis, osteoarthritis, and low back pain. Ask your doctor which
interventions are appropriate for you.

Skip the Alcohol Late at Night

Studies have shown that sleep disruptions may trigger chronic pain. They may also
increase the risk of developing depression which exacerbates chronic pain. You may be
tempted to reach for a night cap before nodding off, but an alcoholic drink before
bedtime can hurt your ability to sleep more than it helps. A drink may help you fall sleep
in the short-term, but alcohol reduces deep, restorative REM sleep. You may also be
more likely to wake up during the night if you had a drink or two before bedtime. Set the
stage for a good night's sleep and less pain by having a cup of tea or warm milk before
bed instead of an alcoholic drink.

Skip the Cigarettes

Many people reach for cigarettes in an effort to try to self-medicate chronic pain, but it
is not a good idea. Smoking may bring short-term relief of stress and pain, but tobacco
use is associated with many detrimental health effects that may increase pain in the
long run. Smoking slows wound healing, increases the risk of degenerative disc
disease, causes rheumatoid arthritis, and impedes circulation-increasing the risk of
heart attack and stroke. All of these may lead to increased chronic pain. If you smoke,
quit. If you need help quitting, ask your doctor for medications and treatment programs
that can help you kick the habit for good.

Eat Well

Eating a healthy diet that is high in anti-inXammatory foods such as lean protein,
colorful fruits and vegetables, whole grains, nuts, legumes, and healthy fats keeps your
body strong and helps boost your defenses against pain. Omega-3 fatty acids like
those found in oily Qsh such as salmon may be very beneQcial for inXammatory pain
conditions, including rheumatoid arthritis. Anti-inXammatory compounds called
Xavonoids, such as alpha-lipoic acid (ALA) found in foods like broccoli and spinach,
may help ease the pain from diabetic neuropathy. This also applies for vitamin E. Ask
your doctor what kind of diet is appropriate for your pain condition.

Take Notes

A pain journal is a tool that can help both you and your doctor track your symptoms,
assess treatment effectiveness, and plan a future course of action. Keep track of your
daily pain by recording a pain score between 1 and 10 at the end of every day. Take
notes about the activities you did that day and how you felt while doing them. Bring
your scores and these notes and share them with your doctor the next time you have an
appointment. This will help your health care professional get a better idea of how your
condition is progressing, how your treatment is working, and if any adjustments should
be made.

Make Time for Relaxation

If you suffer from chronic pain, it is necessary to make time for relaxation and to set
limits on your activities. Doing too much and being overly tired may make your pain
symptoms worse. Learn to say no to parties and events that will sap your energy. Make
regular appointments with a masseuse to unwind with some relaxing massage. Maybe
you always feel energized after seeing certain good friends. Make time for people and
activities that boost your spirits and make you feel better. Learn to say no to people and
activities that bring you down and may aggravate your symptoms. Get in tune with your
inner self. Listen to the wisdom you have within to live better day today.

Make Use of Distraction

Pain draws your attention, but paying attention to your pain will probably make it worse.
Distraction is a powerful technique that draws your attention away from your
symptoms, so you may feel less pain. Researchers think distraction inhibits incoming
pain signals that travel up the spinal cord and are received by the brain. So, get busy to
feel less pain. Join a book club, learn to play tennis, or take a cooking class. You may
not be able to control your pain, but you may be able to lessen how intense it feels.
Knitting and doing crossword puzzles are less physically active ways to distract
yourself from chronic pain.

Participate in Your Treatment

Your health care provider may use X-rays, blood tests, and other tests to diagnose your
chronic pain condition. The doctor uses these results along with those from a physical
exam and a description of your symptoms to devise a treatment plan. Your doctor may
recommend one or more pain medications as part of your pain management plan. It is
a good idea to understand how both over-the-counter and prescription pain medicines
work. Monitor yourself for potential side effects. Ask your doctor if alternative medicine
strategies such as acupuncture, mindfulness-based meditation, and other related
therapies are appropriate for you. Take medications as directed by your doctor. Go to
physical therapy if it is prescribed. Follow your doctor's instructions regarding all of
your therapies and speak up if you suffer any change in symptoms or side effects.

Reach Out

Social support goes a long way in helping you cope with chronic pain. One study in
patients who had Qbromyalgia found that those who were in the presence of their
signiQcant other experienced less pain and less pain sensitivity compared to those who
were alone. Social support improves mood, boosts well-being, and helps you cope with
your chronic pain condition. Do not isolate yourself. Go out and meet friends, connect
with your family, or invite loved ones to your home if you are not able to get out. Ask for
help if you need it. Educate yourself about your condition and let others close to you
know what you are going through and what you need.

Over-the-Counter Medication

Doctors may suggest a variety of over-the-counter medications (OTC) to treat chronic

pain from headaches, arthritis, and other conditions. Acetaminophen and non-steroidal
anti-inXammatory drugs (NSAIDs) are two OTC pain relief medications. Just because
they are available over-the-counter does not mean they may not be associated with
serious side effects. Taking too much acetaminophen can cause liver damage,
especially if it is combined with alcohol. NSAIDs like aspirin, ibuprofen, and naproxen
decrease pain and inXammation, but they also increase the risk of ulcers and bleeding
in the gastrointestinal tract. NSAIDs may also cause kidney damage and high blood
pressure. These medications can also interfere with blood pressure medication.

Prescription Pain Relief

Your doctor may use prescription medications to treat severe chronic pain, such as
neuropathic pain, chronic migraines, arthritis, severe headaches, low back pain, cancer
pain, or another chronic pain syndrome. Opioid medications, or narcotics, may be used
in cases of severe pain, but they can be addictive. Tramadol (Ultram), oxycodone
(Endocet), and morphine are opioid medications. They work by changing the brain's
perception of pain. Narcotics may trigger constipation. Drink plenty of water and eat
colorful fruits and vegetables to get adequate Qber to keep things moving.

Other Pain Medications

Medications used to treat seizure disorders and depression may also be used for
chronic pain. Antidepressants may help relieve pain by altering levels of brain
chemicals called neurotransmitters. Anti-seizure medications alter help alter pain
signals that travel to the brain. Antidepressants may be associated with side effects
like changes in appetite, sleep disturbance, dry mouth, fatigue, dizziness, and irritability.
Anticonvulsants may cause side effects like fatigue, dizziness, tremor, rash, weight
gain, nausea, and sleepiness. Nerve blocks are injectable medications that interrupt
pain signals and decrease inXammation at a speciQc location. Muscle relaxants are
another type of medication that may be prescribed for some types of pain. Take
medications as prescribed and tell your doctor right away if you experience any side
effects.

Try Acupuncture

An ancient Chinese therapy, acupuncture, is proven to be effective for the treatment of

chronic pain. The best part is the beneQts seem to last over time. Studies prove
acupuncture is effective for headaches, chronic musculoskeletal, and osteoarthritis
pain. Acupuncture involves the placement of needles into speciQc points on the body.
Studies have shown that acupuncture is only effective for pain relief when the
practitioner places needles in actual, proven points on the body. When needles are
placed in sham points on the body, acupuncture is not associated with pain relief
beneQts.

Listen to Music

If you suffer from chronic pain, turn on relaxing, pleasant music. In a study of people
who suffer from Qbromyalgia, those who listened to music they enjoyed experienced
reductions in both acute pain and chronic pain. Listening to pleasant music also led to
an increase in patients' functional mobility. Researchers think music leads to a
reduction in pain via both cognitive and emotional mechanisms. What kind of music
should you listen to? The types of music patients in the study listened to varied
according to their age and cultural background. The most important thing is to choose
music that you enjoy and that makes you feel good.

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