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Anconeus Muscle: Elbow Pain

Anconeus Pain Pattern

Anconeus pain concentrates toward the outside of the elbow and sometimes extends into the point of the elbow.

Pain is localized toward the outside and around the point of the elbow

Where is The Anconeus Muscle Located?

The anconeus is a  small muscle that connects the humerus (bone in the upper arm) to the ulna (bone in the forearm located on the inside or pinky side of lower arm)

What Movements Does the Anconeus Control?

It straightens the elbow

Activities That Cause Pain and Symptoms of the Anconeus:

  • Forced and repetitive gripping of a large and/or wide object
  • Extreme sudden hard extension (straightening) of the elbow
  • Pushing a door closed
  • Rotating arm to shake hands
  • Golfing (non-dominate arm)
  • Tennis (dominant arm)
  • Rowing motions
The anconeus straightens the elbow.

You use the anconeus muscle when you straighten the elbow.

Interesting Facts About The Anconeus Muscle:

  • The anconeus is a prime contributor to tennis elbow.
  • Some anatomists believe that the anconeus is part of the triceps brachii muscle and not a separate muscle.

Clinical Diagnoses To Which The Anconeus Muscle May Contribute:

  • Lateral Epicondylitis (Tennis elbow)
  • Carpal Tunnel Syndrome
  • Cubital Tunnel Syndrome
  • C6 or C7 radiculopathy

Other muscles that should be considered and examined in conjunction with the anconeus muscle:

For detailed anatomy information see: Anconeus Anatomy

Help with Anconeus Muscle Injury Pain

Cold Therapy Gel For Extensor Arm, Elbow, and Hand Injury Pain

Biofreeze Pain Relieving Gel is a cold therapy gel that provides pain relief for new injuries and is great as a maintenance treatment for overuse and repetitive use injuries such as tennis elbow.  Cold therapy should be used for new and recent injuries instead of heat as it cools the area much like ice and does not promote swelling. A recent study showed that Biofreeze decreased pain 2 times more than ice and the pain relief lasts 9 – 10 longer. Many arthritis suffers like to use Biofreeze on swollen painful joints. For a recent elbow injury rub Biofreeze all around the elbow and down into the forearm.

Biofreeze is recommended for recent muscle injury
Elbow / Wrist Ice Wrap For Cold Treatment and Compression

Pain caused by the anconeus muscle contributes to pain around the point of the elbow and toward the outside of the elbow.  It is important to treat the entire muscle for pain relief. The DonJoy DuraKold Wrist and Elbow Ice Wrap is a good choice for this pain. I like this wrap because it can be used  for the elbow, the forearm, and the wrist. The wrap retains the cold for well over an hour, however, the recommended cold therapy treatment time is 20 - 30 minutes per session, longer treatment time could result in tissue damage.

DonJoy Wrist and Elbow Cold Wrap

Warm Therapy Gel For Anconeus Elbow Injury and Arthritis Pain

Sombra Warm Therapy Pain Relieving Gel is a pain relieving gel that I use both personally and professionally in my massage therapy practice. It provides warmth without burning heat unlike other heating creams and gels.  It works well for post-injury pain and stiffness as well as chronic arthritis pain as it can be applied several times a day. Apply Sombra all around the elbow to ease the pain.

NOTE: Do not use Sombra Warming Gel when using ice packs or heat packs as there is a risk of blistering the skin.

For the most effective treatment, apply 5 to 10 minutes before putting on a brace or sleeve.
Sombra Warm Therapy Gel provides pain relief.

Excellent Elbow Brace For Tennis Elbow and Golf Elbow

If you have tried other elbow braces and have not found relief from pain or mobility issues I recommend that you try the Professional's Choice Full Elbow Support. It is a heavy duty adjustable brace that provides support and warmth without restricting movement. There are cut outs in the bend of the elbow and thinner support at the point of the elbow to allow comfortable movement.  I have two friends that regularly wear this support to play golf and they report it does not interfere with their swing.  I use this brace myself and highly recommend it. The brace does not bind or bunch up and provides just the right amount of compression to keep the pain away. The neoprene material also radiates your body heat back into the muscles to provide soothing warmth which also helps with mobility. Highly recommended for those suffering from tennis or golfer's elbow.


Compression Sleeves for Anconeus Muscle Pain

Support and Light Compression Sleeve For Elbow Pain

For post injury treatment or for those who suffer from chronic pain due to the anconeus muscle the McDavid Elastic Elbow Sleeve will help by providing light support, as well as gentle compression to the muscle.  Pull the sleeve up just to the top of the elbow joint which will allow the sleeve to cover the entire muscle. The sleeve can be used as a maintenance treatment  those who play tennis and golf as well as construction workers who use tight grips with wrist and elbow twisting motions.

For correct size measure around elbow: Small 8-9 1/2"  Medium 9 1/2 - 11" Large 11 - 12 " Xlarge 12 - 14"

Full Arm Compression Sleeve for Elbow, Forearm and Wrist Pain

The CompressionZ Compression Arm Sleeves are for those who want or need more support for muscle injury, muscle recovery or lymphedema. The sleeves work well for those who have chronic elbow, forearm and wrist pain due to repetitive motions. The sleeves are worn by athletes as well as people whose jobs require repetitive twisting motions of the arm, elbow and wrist. The sleeves are available in 3 sizes and a variety of colors. Be sure to read the size chart and follow the instructions to ensure proper fit.  Two sleeves per package

Arm Compression Sleeves
BandIT Therapeutic Forearm Band: Compression Band for Tennis Elbow, Golf Elbow, Carpal Tunnel Syndrome, Repetitive Stress Injuries

The BandIT Forearm Band is worn by many professional athletes to prevent and relieve muscle pain caused by repetitive motions of the elbow and wrist. The BandIT uses selective pressure on the forearm muscles without cutting off circulation, limiting range of motion or causing swelling around the band. Though I do not recommend this as a long-term treatment or for long-term wear, the BandIT can help relieve pain for athletes to help get through a game or for those who suffer from carpal tunnel syndrome that want pain relief while typing to make a deadline. Read and follow the enclosed instructions for temporary relief from forearm, wrist, hand, and finger pain.


Self Treatment For Anconeus Muscle Elbow Pain

Do you know that small "knots" and other dysfunction in the anconeus muscle can contribute to pain in the elbow that makes it painful to straighten the elbow?  The anconeus muscle plays a major role in tennis elbow pain. 

If this pain pattern sounds familiar  I  recommend that you purchase Claire Davies  The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. Mr. Davies explains the trigger point phenomenon and muscle pain in everyday language.  But what makes this book worth its weight in gold are the individual muscle trigger point treatments that Davies has compiled. His diagrams and step by step instructions help you locate which muscles are contributing to your pain,  how to find the trigger point and treat it. It takes time and practice to master finding trigger points, but once you learn you have a tool and method to help relieve muscle pain throughout the body.  If you have unresolved elbow pain and find it difficult to straighten the elbow without pain it may be trigger points in the anconeus muscles. Deactivating trigger points can reduce or eliminate this pain. This book is a must-have for anyone interested in finding the cause and treating muscle pain.

The Trigger Point Workbook can help you resolve muscle pain throughout your body.

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