Elbow surgery in San Diego is often an effective remedy for chronic pain, but it is a remedy of last resort. Most elbow injuries resolve on their own with some basic rest. That said, there are some ways to speed the process a bit by promoting healing and mobility.

This list describes some of the most common elbow stretches designed to combat elbow tendinitis using nothing more than gentle flexion. Although elbow tendinitis is likely to respond to one or many of these options, it could take some time; be sure and try them all for a week or more before you make an assessment of success.

The core treatment measures to address tennis elbow or golfer’s elbow is rest, an epicondylar brace, oral non steroidal anti-inflammatory tablets, acupuncture, physical therapy.  Sometimes injections such as steroids or platelet rich plasma (PRP) do the job.  And if the time should come that your elbow pain has grown too intense? Just contact the elbow surgery experts at San Diego Orthopedic Surgery to set up an appointment today.


Hot on the heels of my last post about knee pain, I’d like to return to the very same space to discuss some ways you can manage shoulder pain, improve mobility, and avoid shoulder surgery altogether.

The key is strength, especially the kind of supple, dynamic strength that arises from stretching rather than brute-force workouts with kettle bells, dumb bells, or bar bells. In a recent New York Times column, people with rotator cuff injuries were offered the same basic advice, including stretching with bands and supporting your body through the full range of motion. And then came this especially useful tip:

Don’t wait to start the program, by the way, until your shoulders ache. “These exercises are excellent for preventing shoulder injuries,” Mr. Ellenbecker said, “in addition to rehabilitating injured shoulders.”

This exercises focus on strengthening the rotator cuff muscles and the muscles of the upper back.  Again, this is the holy grail of shoulder longevity and health.

Whether you’re heading for shoulder surgery or recovering from an orthopedic surgical procedure, basic stretches are the easiest way to keep your body moving comfortably, fluidly and without pain. To learn more, please contact the San Diego shoulder surgery experts here today.


As a San Diego orthopedic surgeon, I field a lot of questions about how to minimize joint pain from repetitive and everyday activities. One of the most common: “How can I minimize knee pain when I’m going down the stairs?”

The short answer is a healthy dose of stretching and exercise.

But a more detailed answer has recently surfaced in the New York Times’ Well column, which outlined a simple prescription:

This discomfort is magnified if you have weak quadriceps or thigh muscles, [Dr Bozic] added, since the force that might otherwise be absorbed by those large muscles moves through the knee instead. So to strengthen your quadriceps, try straight leg raises, [he] said. Simply lie on your back with one leg bent. Lift the other leg, straightened, at least six inches off the ground; tighten the thigh muscles and hold for a few seconds. Lower and repeat several times. Then do the same exercise with the other leg. Your physician or an athletic trainer can suggest other safe exercises that target those muscles.

Dr Bozik’s approach is a fairly simple answer.  The more complex answer lies in the practice of yoga and pilates.  Yogi and pilates practitioners learn to engage the ‘core’.  Strengthening the thigh muscles (one of which is the quads) and strengthening the ‘core’ takes you a tremendous way.  But the holy grail is a concept called ‘muscular co-contraction’; this activity entails teaching your core muscles to activate with the use of the thigh muscles.  This is what all exercises aimed at protecting athletes from ACL tears and preventing the resurgence of anterior knee pain is all about.  There, the genie is out of the bottle!  Further recommendations included stay in motion, avoid sitting in a chair all day, take a stretch break from computer work (say 5 min every hour) when you can.…if all else fails call it a bathroom break.

And if your knee pain should require knee surgery in San Diego? Contact the knee surgery experts here to schedule an appointment today.

© 2023 Dr. Robert Afra – San Diego Orthopedic Surgery Shoulder – Knee – Elbow