Explanation of Diagnosis

An elbow strain occurs when the muscles or tendons around the elbow joint are overstretched or torn due to excessive force, overuse, or sudden movement. This can lead to pain, swelling, weakness, and difficulty bending or straightening the arm. Mild strains heal with rest and therapy, while severe cases may require medical intervention.

Specific Work Modifications

• Avoid repetitive lifting, gripping, or forceful pushing/pulling.
• Modify workstation setup to reduce strain (ergonomic tools, proper chair/desk height).
• Use a brace or compression sleeve if support is needed.
• Take frequent breaks to stretch and avoid prolonged strain.
• Avoid sudden or forceful elbow movements until pain subsides.

Specific Activity Modifications

• Avoid activities requiring strong grip strength, throwing, or weight-bearing through the arm (e.g., tennis, golf, lifting weights).
• Modify sports or hobbies by using lighter equipment and reducing repetitive movements.
• Use an elbow brace for support during mild activities.
• Gradually return to activities with light resistance and proper warm-ups.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports tendon and muscle healing.
• Vitamin C (500 mg daily) – Aids tissue repair.
• Magnesium (300-400 mg daily) – Helps muscle relaxation and recovery.
• Turmeric (500 mg twice daily) – Reduces inflammation and pain.

Recommended Nutrition and Hydration

Diet Recommendations:

• Anti-inflammatory foods: Leafy greens, berries, nuts, and fatty fish (salmon).
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support muscle repair.
• Collagen-boosting foods: Bone broth, citrus fruits, and bell peppers.
• Avoid processed foods and excessive sugar, which can slow healing.

Hydration Tips:

• Drink at least 2–3 liters of water daily to maintain muscle and tendon hydration.
• Limit caffeine and alcohol, which can dehydrate tissues and slow healing.

Home Exercise Prescription

Perform 2-3 times daily to improve mobility and promote healing:

1. Elbow Range of Motion (Flexion & Extension)

1. • Slowly bend and straighten your elbow.
   • 10-15 reps, 2-3 times daily.

2. Forearm Supination/Pronation Exercise

1. • Rotate the palm up and down while keeping the elbow bent at 90°.
   • 10 reps, 2-3 times daily.

3. Wrist Flexor & Extensor Stretch

1. • Hold the wrist in a gentle stretch forward and backward for 20-30 seconds, 3 times each direction.

4. Isometric Elbow Hold

1. • Gently press your hand against a wall without moving the arm.
   • Hold for 5 seconds, 10 reps.

5. Grip Strength Exercise (if pain-free)

1. • Squeeze a soft stress ball 10 reps, 2 times daily.

Avoid heavy resistance or high-impact movements until fully recovered.

Helpful Books

1. "The Athlete’s Shoulder" – James R. Andrews, MD
2. "Rebuilding Milo: The Lifter’s Guide to Fixing Common Injuries and Building a Strong Foundation" – Aaron Horschig

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.