I am a software engineer and I do powerlifting also. Since 4 years I have been suffering from my elbows pain.� earlier many doctors told me that it is student elbow and gave me lots of medicine but they never asked me for x-rays. Recently I did my x-rays and found some bone spur in my left elbow. Its very painful while doing� push movements. Kindly have a look on my x-rays and please share the best remedy available.

Dr. Julie Mercy J DavidPhysiotherapist25yrs exp

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?rest. Avoid activities that aggravate your elbow pain. ?pain relievers. Try over-the-counter pain relievers, such as ibuprofen (advil, motrin ib) or naproxen (aleve). ?ice. Apply ice or a cold pack for 15 minutes three to four times a day. ?technique. Make sure that you are using proper technique for your activities and avoiding repetitive wrist motions. Physical therapy. Specific exercises are helpful for strengthening the muscles of the forearm. Your therapist may also perform ultrasound, ice massage, or muscle-stimulating techniques to improve muscle healing. Brace. Using a brace centered over the back of your forearm may also help relieve symptoms of tennis elbow. This can reduce symptoms by resting the muscles and tendons. Fist clench 1.Sit at a table with your forearm resting on the table. 2.Hold a rolled up towel or small ball in your hand. 3.Squeeze the towel in your hand and hold for 10 seconds. 4.Release and repeat 10 times. Switch and do the other arm. Supination with a dumbbell 1.Sit in a chair holding a 2-pound dumbbell vertically in your hand with your elbow resting on your knee. 2.Let the weight of the dumbbell help rotate the arm outward, turning the palm up. 3.Rotate the hand back the other direction until your palm is facing downward. 4.Repeat 20 times on each side. 5.Try to isolate the movement to your lower arm, keeping your upper arm and elbow still. Wrist extension 1.Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing down, resting your elbow comfortably on your knee. 2.Keeping your palm facing down, extend your wrist by curling it towards your body. If this is too challenging, do the movement with no weight. 3.Return to starting position and repeat 10 times on each side. 4.Try to isolate the movement to the wrist, keeping the rest of the arm still. Wrist flexion 1.Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing up and elbow resting comfortably on your knee. 2.Keeping your palm facing up, flex your wrist by curling it towards your body. 3.Return to starting position and repeat 10 times on each side. 4.Try to isolate the movement to the wrist, keeping the rest of the arm still. Towel twist 1.Sit in a chair holding a towel with both hands, shoulders relaxed. 2.Twist the towel with both hands in opposite directions as if you are wringing out water. 3.Repeat 10 times then repeat another 10 times in the other direction. 

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