Tennis elbow, a common and painful condition affecting the tendons of the forearm, can be debilitating for those who enjoy an active lifestyle or work that involves repetitive hand and arm movements. In this post, we’ll dive into what tennis elbow is, the symptoms you might be experiencing, and explore the potential options you have to manage pain and symptoms. Of course we recommend for you to check with a healthcare professional and get an evaluation to ensure a safe and beneficial treatment plan.
Understanding Tennis Elbow
Tennis elbow, clinically known as lateral epicondylitis, is a condition characterized by inflammation or microtears in the tendons that attach to the lateral (outer) part of the elbow. While it’s often associated with tennis players due to the repetitive wrist and forearm motions involved in the sport, it can affect anyone who engages in activities that strain these tendons, such as carpenters, farriers, gardeners, or office workers who type extensively.
Common Symptoms of Tennis Elbow
- Pain and tenderness on the outer part of the elbow.
- Weak grip strength and difficulty holding objects.
- Pain exacerbated by gripping, lifting, or twisting motions.
- Stiffness in the elbow and forearm, especially in the morning.
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10 Effective Ways to Manage Tennis Elbow Pain and Promote Healing
- Rest and Activity Modification
Rest is crucial in the early stages of tennis elbow. Avoid activities that exacerbate pain and put strain on the affected tendons. Modify your work or sport-related tasks to minimize repetitive wrist and forearm movements.
- Hand Therapy
Consult one of our certified hand therapists for a personalized exercise program aimed at strengthening the forearm and improving flexibility. Therapeutic exercises can accelerate healing and prevent future episodes of tennis elbow.
- Ice Therapy
Applying ice to the painful area for 15-20 minutes several times a day can help reduce inflammation and alleviate pain. Be sure to wrap the ice pack in a cloth to avoid direct skin contact.
- Use a Wrist Brace
You can try wearing a wrist brace! A wrist brace will allow for the muscles in the wrist to relax and prevent from excessive wrist extension. These over worked muscles can provide strain on the tendons, so its important to relax them when possible.
- Stretching Forearm Muscles
Regular stretching exercises for the forearm muscles can help maintain flexibility and reduce tension. Simple stretches like wrist extensor stretches can be highly effective.
- Avoid Wrist Extension
Active wrist extension activates the muscles that attach to the common extensor tendon, which connects to the lateral epicondyle at the elbow- this is where the problem is; therefore, we want to avoid if possible. Reducing this motion can help to alleviate pain from the over use injury and allow it time to heal.
- Massage Forearm Muscles
Seeking the technique and recommendations from a skilled therapist on best ways to massage the forearm muscles can help alleviate muscle tension and improve blood circulation in the affected area. Manual massage therapy techniques can be highly beneficial in managing pain.
- Strengthen Shoulders and Upper Back
By completing exercises that aim to strengthen your shoulders and upper back, you are taking much of the pressure and strain off of your elbow. This helps to prevent further damage and injury to the elbow joint, as well as alleviate pain and promote healing.
- Laser Therapy
Laser therapy (photobiomodulation (PBM)) is used for relieving pain, inflammation, and healing strained tissues. This could be a beneficial option for you to alleviate pain and heal your elbow faster.
Recap!
Tennis elbow can be a painful and limiting condition, but with the right management strategies, you can alleviate discomfort and promote healing. Remember that recovery may take time, so be patient and consistent with your therapy and therapist recommended treatments. If your symptoms persist or worsen, give us a call and get scheduled to consult with one of our professionals for further evaluation and guidance. By incorporating these nine effective methods into your daily routine, you can take significant steps toward regaining comfort and functionality in your affected arm, allowing you to enjoy your activities without the limitations of tennis elbow.