Bottom line first
- You probably have a small joint or soft‑tissue restriction in the proximal forearm (most often the radial‑head / proximal radio‑ulnar joint).
- A quick twist‑and‑pull (“long‑axis distraction with coupled supination”) frees that restriction, relaxes the surrounding muscles, and your symptoms disappear for weeks.
- Re‑creating that maneuver at home is possible only if the person doing it has hands‑on training. Otherwise you risk sprains, nerve irritation, or even a dislocation.
- The safest path: have a licensed physical therapist, osteopath, or chiropractor teach both of you—in one short visit—how to do a gentle, graded version. Meanwhile you can use the self‑care drills below to keep the joint mobile.
| What likely happens | Why pain drops |
|---|---|
| Minor radial‑head positional fault (the little cap‑shaped bone at the elbow sits a millimeter off‑track after repetitive pronation/gripping). | Joint surfaces lose their normal glide → surrounding muscles guard → aching, tight forearm. |
| Quick axial distraction + supination reseats the radial head and stretches the annular ligament. | 1‑2 mm of glide restores normal mechanics. Stretch bursts reset muscle‑spindle and Golgi‑tendon firing → immediate relaxation. |
| Audible “pop” (cavitation) is just nitrogen gas leaving synovial fluid. | Cavitation stimulates joint mechanoreceptors → reflex inhibition of pain (gate‑control theory). |
| Fresh blood flow follows the stretch. | Delivers oxygen, clears metabolites, calms nociceptors. |
- Radial‑head dislocation risk – a hard yank in the wrong line of pull can sublux the joint (“nurse‑maid’s elbow” in kids, sprain in adults).
- Median‑nerve traction – aggressive supination under load stretches the nerve at the pronator teres tunnel.
- No tactile feedback – experienced clinicians feel the barrier, then ease past it; untrained hands overshoot.
In short: the move looks simple but relies on subtle hand placement, joint locking, and force grading that comes only with practice.
- Position – You sit, elbow at 90 °, thumb up (handshake).
- Stabilize – Partner cups your elbow with one hand (so the humerus stays still).
- Grip – Partner grips your hand like a handshake, but slides their thumb and index finger to cradle the distal radius/ulna—not just the fingers.
- Load – Partner gently distracts along the length of your forearm (2–3 kg of force—just enough to feel a light separation).
- Mobilize – While maintaining traction, partner slowly supinates and pronates through a pain‑free range for 5‑10 seconds.
- Release – Partner eases off traction before letting go.
Stop immediately if you feel sharp pain, tingling, or if your partner senses spasm.
| Drill | How | Dosage |
|---|---|---|
| Forearm traction with band | Loop a light resistance band around your wrist, anchor the other end under your foot. Straighten elbow, lean away to create gentle pull, slowly rotate palm up/down. | 10‑15 rotations, 2–3×/day |
| Wrist‑flexor / extensor stretch | Arm straight, palm down, pull fingers back; then palm up, pull fingers down. | 30 s hold each, 3× |
| Supination/pronation with dumbbell | Hold a hammer‑style weight, elbow at 90°, rotate slowly both ways. | 3 × 15 reps |
| Soft‑tissue release | Roll a lacrosse ball along the flexor and extensor mass near the elbow. | 2 min total |
These keep the capsule pliable and muscles loose so you need the big “reset” less often.
Book a single 20‑minute session with a PT, DO, or chiropractor:
- Ask them to confirm the exact restriction.
- Have them teach your partner the gentle mobilization described above.
- Record the lesson on your phone so you can review hand placement and force direction.
That one visit beats any text‑based tutorial—your safety and long‑term arm health are worth it.
I hope this gives you a clear, no‑nonsense plan. Treat the joint gently, get hands‑on coaching once, and you’ll keep the soreness from creeping back.