When Your Elbow Feels Stiff: What I’ve Learnt

In class this week, someone mentioned a stiff elbow, and it got me curious. I know plenty about hips, knees, and shoulders (we move those a lot in dance fitness!), but the elbow doesn’t always get the spotlight. So, I did a bit of digging to see what’s what, and I thought I’d share it here in case you ever find yourself with a grumpy elbow that doesn’t want to move easily or gives some discomfort.
Why elbows get stiff
Turns out there are a few reasons this can happen:

• An old injury or surgery can leave scar tissue that tightens up the joint

• Arthritis can creep in with age or wear and tear

• Even just keeping the arm still for too long (say, after being in a sling or cast) can let stiffness build up

• And sometimes, plain old inflammation or swelling can make you hold back from moving it, which only makes it stiffer

What can help
The good news is — most of the time, gentle, regular movement makes a huge difference. Here are a few safe things you can try:

• Bend and straighten:

  • Slowly bend your elbow up toward your shoulder, then straighten it out as much as you can. Do it gently, and don’t force it

• Palm up, palm down

  • With your elbow bent at 90 degrees by your side, rotate your hand so your palm faces up, then down. Little and often works best

• Warm it up first:

  • A warm shower, or even a warm compress, can loosen things up before you stretch

• Keep it moving daily

  • The more consistent you are, the better your elbow will feel!

And a little note of caution: if you’ve had a fracture, surgery, or if you get sharp pain, locking, or tingling, that’s your sign to see a professional!

Nutrition for healthy joints

From my own experiences, it’s not all about movement. What you eat can help too. Staying hydrated keeps the tissues around joints more flexible, and a diet rich in omega-3 fatty acids (think salmon, chia seeds, walnuts, olive oil) may help reduce inflammation. Vitamin C supports collagen (the building blocks of cartilage), and vitamin D and calcium keep bones strong. So I always include colourful fruit and veg, plus a bit of sunshine every day and this goes a long way.

Strength work that supports the elbow

A stiff elbow often benefits from gentle strengthening around the joint. Light resistance exercises — like bicep curls with small dumbbells, tricep kickbacks, or even resistance band work, can help support the joint by keeping the surrounding muscles strong. The key is to start light, focus on good form, and build up gradually. Think of it as giving your hinge (the elbow) strong support beams either side.

My takeaway

I like to think of the elbow as a hinge on a well-used door; if you oil it and keep it moving, it swings happily!! But leave it alone for too long, and it’ll creak and resist.

Claire’s Tip
Don’t ignore the little niggles! A few minutes of gentle elbow stretches each day is far easier than trying to tackle weeks of stiffness later. Warm up, move slowly, eat well, and celebrate the small gains.

AND: like I always say, ‘Keep on moving!!’

In gratitude and rhythm,

Claire x

Disclaimer
This blog is for informational purposes only and reflects general guidance on keeping elbows mobile and healthy. It is not a substitute for professional medical advice. If you have persistent pain, a recent injury, or any underlying medical condition, please consult your doctor, physiotherapist, or other qualified healthcare professional before starting any new exercise or nutrition routine.