When we think of “joint pain”, hip or knee pain often comes to mind first — but many experience joint pain in the upper body, too, specifically in the wrist, elbow and shoulder joints. But no matter where your joint pain is felt, it can have major implications in your daily life. This makes it all the more important to prioritize your pain management for joint relief.

While medications and procedures are often a necessary step in addressing your joint pain, there are alternative methods that joint pain sufferers can try to relieve their pain comfortably from home. Many effective remedies for elbow joint pain can be performed in your own home, making pain management both convenient and accessible. Continue reading to find answers to the questions you have about wrist, elbow and shoulder joint relief and more.

Where Joint Pain Comes From

Upper body joint pain can stem from an injury or an underlying condition such as arthritis. Age, obesity, mental illness and previous injuries are also risk factors for the development of joint pain.

Here are some of the most common causes of wrist, elbow and shoulder joint pain:

•  Arthritis: Arthritis causes a progressive degeneration of cartilage — a necessary tissue that allows smooth movement in the joints. Swelling, pain and restricted mobility can occur in any joint as cartilage deteriorates and bones start to rub together.

• Bursitis: Bursitis can occur in some joints including the shoulder and elbow joints. Bursae sacs surround the joints, allowing for frictionless movement; when they become irritated, often from overuse and excess pressure, they can become swollen.

• Tendinitis: Tendon pain derives from irritation and inflammation; in the wrist, these tendons are located at the base of the thumb. Tendinitis can make it difficult to make a fist or grasp objects. One can also experience tendinitis in the shoulder and elbow joints. Elbow tendinitis is often referred to as tennis or golfer’s elbow, as repeated swinging motions are often the reason for elbow tendinitis. The lateral epicondyle is the bony bump on the outer side of the elbow where forearm tendons attach, and repetitive forearm movements can lead to lateral epicondylitis.

• Nerve disorders: Carpal tunnel syndrome is a type of nerve pain that occurs when swelling constricts the median nerve which passes through the carpal tunnel, located at the base of the hand. Similarly, you can also experience pinched nerves in the shoulder and elbow joints.

• Injuries: Injuries to the upper body joints can lead to tears, strains & sprains, fractures, dislocations and more. An elbow injury can affect the lower arm and may involve damage to ligaments, tendons, or bones.

The elbow joint is formed by three bones: the humerus, radius, and ulna. Ligaments connect these bones and provide stability to the joint, while tendons and muscles, including those of the forearm, play a key role in movement and support.

Other causes of elbow pain include fractures from falling onto an outstretched arm, arthritis, sprains, and bursitis.

How Joint Pain Can Affect Your Life

Joint pain can be so much more than just a nuisance. Being in pain can restrict your mobility, degrade your mental health and be all-around time-consuming. This can have larger implications in your life; your social life, career and hobbies can all be affected by your joint pain.

Considering this, being in pain isn't something to simply accept as unavoidable or permanent. There are meaningful ways to find wrist, elbow or shoulder joint relief, so you can continue doing the things you love to do.

Diagnosing Elbow Joint Issues

When it comes to elbow pain, getting an accurate diagnosis is the first step toward effective relief. A healthcare provider will begin by discussing your medical history and asking about the onset of pain, what activities make the pain worse, and what helps relieve pain. During the physical examination, they will carefully assess the affected area for signs such as severe swelling, redness, or warmth around the elbow joint, which can indicate inflammation or infection.

To get a clearer picture of what’s causing your elbow pain, your healthcare provider may order imaging tests like X-rays to check for bone spurs, fractures, or signs of arthritis. In some cases, advanced imaging such as MRI or ultrasound can help identify soft tissue injuries, like those seen in tennis elbow (lateral epicondylitis) or golfer’s elbow (medial epicondylitis). If nerve disease is suspected, tests like nerve conduction studies or electromyography (EMG) may be used to evaluate nerve and muscle function.

Diagnosing conditions such as rheumatoid arthritis, lateral epicondylitis, or other causes of elbow pain is essential for creating a personalized treatment plan. By working closely with your healthcare provider, you can better understand the underlying causes of your pain and explore the most effective treatment options to relieve pain and restore joint function.

How to Manage Wrist, Elbow & Shoulder Joint Pain and Find Joint Relief

While medications and surgeries can be effective, they are not your only options for joint pain relief. Effective methods to relieve elbow joint pain include both home care measures and professional interventions. We’ve outlined some alternative ways for sufferers to find wrist, elbow and shoulder joint relief on their own:

1. The P.R.I.C.E Method for Joint Pain

The P.R.I.C.E method of managing joint pain is a tried-and-true process for alleviating pain and preventing it going forward. Here is each step outlined in the acronym:

Protection

When pain strikes, it’s first recommended to immobilize the area with a brace or wrap (to prevent further injury). An arm sling or a wrist brace would be appropriate for upper limb joint pain.

Rest

The next step in the protocol is rest. Not only does this include getting high quality, restorative sleep, but it means refraining from any activities and motions that aggravate the pain, including certain errands, sports and heavy lifting. Resting the elbow and modifying activities are crucial for the healing process, as they help reduce inflammation and prevent further injury.

Ice

When you’re ready to treat the pain, it’s recommended to use ice first. Cold therapy can help minimize the swelling, redness and inflammation that contributes to joint pain. Applying a cold compress can help numb pain and reduce inflammation in the elbow. Cold therapy works by constricting blood vessels, which helps reduce inflammation and swelling in the elbow. Protect the skin and only apply ice for 10-15 minutes at a time.

Compression

To find some support and minimize swelling, use a compression wrap on the affected area. Using an elastic compression bandage or elbow sleeve can provide stability and help relieve swelling. Apply a medium amount of tension when wrapping the area; you should not experience numbness or tingling. Loosen or remove the wrap before bed and reapply it in the morning.

Elevation

When it comes to joint inflammation and swelling, elevation is important. Raising the affected area over the heart can keep fluid from building in the area which could lead to more discomfort.

2. TENS Therapy for Joint Pain

A TENS Therapy device can be a meaningful addition to your pain management routine while dealing with wrist, elbow or shoulder joint pain. TENS therapy is a form of nonsurgical treatment for elbow joint pain, offering a conservative approach to pain management.

Not familiar with TENS? Here’s a breakdown of what it is and how it works:

TENS (Transcutaneous Electrical Nerve Stimulation) is a safe, non-invasive type of temporary pain therapy and relief that you can find in DR-HO’S TENS devices. It uses safe and gentle electrical stimulation conducted through electrodes placed on the body. This stimulation floods the nervous system, disrupting and reducing the normal flow of pain signals to the brain. TENS is also thought to help release endorphins in the body, which is a naturally occurring chemical that helps the body relieve pain.

Some TENS devices are also equipped with EMS (Electrical Muscle Stimulation). This type of pain-relieving technology stimulates muscles, causing them to contract and relax in order to increase local circulation and soothe soreness. Stimulating healthy muscles also helps to improve and facilitate muscle performance. Even while not dealing with muscle pain, the addition of EMS makes for relaxing, massage-like stimulation.

There is so much more to TENS, EMS and DR-HO’S proprietary technology AMP (auto-modulating pulse). Learn more about how TENS can provide relaxing, pain-relieving stimulation for wrist, elbow and shoulder joint pain:

• How to choose the right TENS machine for you

• How to use a TENS machine

• How to place your DR-HO’S Body Pads

3. Yoga & Meditation for Joint Pain

Yoga and meditation can be beneficial in one’s pain management routine for a purpose that’s more than just physical. A yoga and meditation practice can be a way for you to make time for yourself regularly and relax both your body and mind when pain flares.

Yoga in particular can help elbow or shoulder joint pain sufferers stay active safely and possibly become more flexible. Start with the Thread the Needle pose to stretch and mobilize the shoulder joint.

Step 1: Get down on your hands and knees on a mat. Keep the knees and hands shoulder-width apart.

Step 2: Start by slowly inhaling and raising your right hand in a stretch above your head.

Step 3: Slowly exhale as you bring your arm back down and thread it under your body. As you go under your body with your arm, thread it behind your left arm and slowly lower your right cheek to the mat. You should feel a stretch in your upper arm and shoulder.

Step 4: Come back to all fours. Repeat the same motion on the other side.

Gentle stretching exercises, such as those found in yoga, can help restore flexibility and strength in the elbow region after acute pain subsides. Incorporating these stretches into your routine supports rehabilitation and helps prevent stiffness.

Make yoga and meditation a part of your regular routine to keep the joints loose, mobile and flexible, and to stay relaxed when pain strikes.

Lifestyle Modifications for Joint Health

Simple lifestyle changes can make a big difference in managing elbow pain and supporting the health of your elbow joint. Maintaining a healthy weight is key, as carrying extra pounds can increase stress on your joints and contribute to inflammation. Regular physical activity, including gentle exercises like yoga or swimming, helps boost blood flow, reduce stiffness, and keep your joints flexible.

Incorporating strengthening exercises, such as bicep curls and triceps extensions, can help stabilize the elbow joint and protect against future injuries. It’s important to avoid repetitive motions that can strain the elbow, especially if you’re at risk for conditions like tennis elbow or golfer’s elbow. Taking frequent breaks during activities and using proper technique can help reduce pain and prevent overuse injuries.

Heat therapy is another effective way to encourage healing and reduce discomfort. Applying a heating pad or warm compress to the affected area can relax tight muscles and improve blood flow, which may help relieve pain. Additionally, adding anti-inflammatory foods like turmeric and ginger to your diet can support joint health and help manage inflammation.

Remember, while these lifestyle modifications can help reduce pain and improve joint function, it’s important to consult with a healthcare provider for a comprehensive treatment plan. Professional treatment may be necessary to address the common causes of elbow pain, such as arthritis, trauma, or overuse, and to ensure you’re using the most effective strategies for your unique needs. By making these changes and seeking expert guidance, you can find relief and keep your joints healthy for years to come.

More Products to Support Your Joint Pain Relief

If you’re looking to complement the strategies above with targeted hot/cold therapy and compression support, these ThermaCool recovery sleeves from DR-HO’S are designed to help soothe pain, swelling, stiffness, and promote circulation through therapeutic temperature-based relief:

DR‑HO’S ThermaCool Hand & Wrist Recovery Sleeve 

A flexible hot/cold therapy sleeve that targets wrist and hand discomfort like tendonitis, carpal tunnel tension, and repetitive-motion pain. It delivers dual-temperature relief (cold to reduce swelling, heat to ease stiffness) in a slim, comfortable fit — ideal for use while typing, resting, or recovering.

DR‑HO’S ThermaCool Elbow Recovery Sleeve

Designed specifically for elbow joint soreness and inflammation, this sleeve wraps comfortably around the joint to help reduce swelling, improve circulation, and support mobility. It’s useful whether you’re active, working, or resting, offering cold therapy to calm inflamed tissues and heat therapy to ease tightness.

Time you put into feeling better is time well-spent.

We hope that this guide to wrist, elbow and shoulder joint pain has inspired you to prioritize your pain management routine. Find long-lasting, healthy habits that help you find joint relief and start feeling more like yourself again!

DR-HO'S content is intended for informational purposes only and should not be taken as medical advice. Please consult a certified medical professional for diagnosis and treatment recommendations.