What is “Tennis Elbow”?
Tennis Elbow, also known as lateral epicondylitis, is a general term used to describe pain outside of the elbow. Despite its name, this condition is not only seen in tennis players but is also seen in other sports or recreational activities that involve repetitive stress on the muscles around the elbow, such as heavy lifting or decorating. This condition can be very troublesome to treat and it is very important to obtain an accurate diagnosis and start treatment as early as possible. Below are my Top 5 ways to treat tennis elbow.
Application of Ice/Heat
As soon as you notice pain, apply ice or cold packs to the affected area for 10 to 15 minutes at a time, several times per day. Remember to always put a thin cloth between the ice and your skin. Ice is most helpful within 24 to 48 hours after swelling sets in. Although applying cold to your elbow will help initially relieve some pain, heat is better for the long-term care of tennis elbow. Why? Heat actually promotes the flow of blood in your body by relaxing and expanding your muscles. This extra blood flow will help strengthen the healing process and promote an elbow that is relatively free of pain in a short period of time.
Compression, Elevation and Rest
It can be helpful to temporarily wear a bandage, splint or brace to keep the inflamed tendon from becoming too swollen. Try tightly wrapping the areal while also elevating it (i.e., placing on a pillow) to reduce blood flow. Once you do resume working out, be sure to rest properly between workouts. Rest is crucial for allowing worn-down tissue to repair itself. In fact, in between workouts is when we actually grow stronger.
Perform Tennis Elbow Exercises and Stretches
It might seem strange, but in most mild-to-moderate cases of tennis elbow, moving the arm and elbow carefully can actually help break up stiffness and resolve symptoms. Only complete exercises and stretches if you are able to move your arm. Begin exercises and stretches slowly and be patient. Initially, aim to put the least amount of pressure on the elbow while still stretching it, and then increase resistance as time goes on. Keep an eye on your level of pain and only progress as your strength improves and symptoms decrease. Be careful not to overexert the painful area. It is recommended that you apply heat to the affected area for 10-12 minutes prior to engaging in exercises and/or stretches. The application of heat works to reduce pain and stiffness prior and during session. Below are 3 exercises that can be incorporated into home exercise program.
Wrist Flexor Stretch
No equipment needed.
- Extend your arm in front of you with your palm up (as pictured above).
- Bend your wrist, pointing your hand towards the floor.
- With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your forearm.
- Hold for at least 15 to 30 seconds. Repeat this stretch 2-3 times daily.
Caution: If this stretch causes a sever increase in pain and/or symptoms discontinue at once.
Fist Clinch
Equipment needed: Table, towel and/or small ball.
- Sit at a table with your forearm resting on the table.
- Hold a rolled up towel or small ball in your hand.
- Squeeze the towel in your hand and hold for 10 seconds.
- Release and repeat 10-15 times.
Caution: If this stretch causes a sever increase in pain and/or symptoms discontinue at once.
Eccentric Wrist Extension
Equipment Needed: supported chair, 1-2lb dumbbell weight or small can from the kitchen cupboard.
- Sit in a chair that has a supported back and preferably has an armrest.
- Rest your forearm on the armrest while holding a weight/canned food with your palm facing down.
- Let your wrist SLOWLY drop down to the floor.
- Lift and extend your wrist back up to the starting position as shown above.
- Perform 10-15 repetitions, 2-3 times each day.
Caution: If this stretch causes a sever increase in pain and/or symptoms discontinue at once.
Self-Massage
A self-massage of the corresponding muscles is an effective treatment for dealing with the problem. It alleviates the muscle tension, can eliminate trigger points and simultaneously remove the surplus strain on the tendons.
Ball Massage for Lower Arm
Equipment needed: massage ball, wall.
- Place the ball on the outer side of your lower arm and press it against the wall.
- Roll the ball slowly over your lower arm, applying pressure, while looking for painful areas. Examine the entire surface of the upper half of your forearm.
- Massage every sensitive spot by rolling over it very slowly with the ball a maximum of 15 times.
- Make sure to concentrate on only one spot at a time and work on it exclusively.
Note: The picture on the right will help you in your search for these painful areas. It shows the areas most commonly affected by muscle tension in the outer side of the lower arm.
Ball Massage for Upper Arm
Equipment needed: massage ball, wall.
- Place the ball on the side of your upper arm, just above your elbow.
- Examine this area with the ball for areas that are sensitive to pressure.
- Massage each of these areas a maximum of 15 times slowly, rolling motions.
It is best to carry out the massage strokes in the direction of the fibers of your muscle (i.e., up and down motions).
Applying a Brace
A tennis elbow brace or strap is a popular aid to the treatment and rehabilitation of tennis elbow. Tennis elbow braces come in three varieties; the epicondylitis clasp, tennis elbow strap and elbow sleeve. An epicondylitis clasp (pictured above, middle) can be applied precisely to the point required if fitted accurately. However, the epicondylitis clasp is usually a high price and can be difficult to effectively place because it often shifts directions
with movement. The epicondylitis clasp is recommended for skilled athletes (i.e., tennis players) requiring precision support for high impact forces. Tennis elbow straps (pictured above, right) are inexpensive, easy to fit and the level of compression can be adjusted to suit. However, tennis elbow straps can be less precise than epicondylitis clasps and do not retain heat like a tennis elbow sleeve. Tennis elbow straps are recommended for most people with tennis elbow symptoms. The elbow sleeve provides warmth over the area of pain, which may help aid the heeling process. However, the elbow sleeves are more cumbersome to wear and tightening the forearm strap is less accurate than a separate strap. The elbow sleeve, like the tennis elbow strap, is recommended for most people with tennis elbow symptoms. Choosing the correct support for you will depend on how much you want to pay as well as the activities you may want to do.
There are my TOP 5 ways to treat tennis elbow. These should provide you with some tools to improve your condition. If you experience an increase in pain, weakness, or numbness in the arm or hand please contact our specialists at 1-800-930-8803 as we specialize in the treatment of all shoulder and arm conditions.
