How to treat tennis elbow
What Is Tennis Elbow ?
Clinically known as lateral epicondylitis, it presents with pain and tenderness on the lateral epicondyle, the bony knob on the outside of your elbow (thumb side). This injury is very common and is more prevalent around age 40 +. One in three people experience it at some point.
Tennis Elbow Symptoms:
The primary symptom is pain on the outer side of the elbow, around the bony bump (lateral epicondyle) where the forearm tendons attach.
Many individuals experience weakness in their grip, making it challenging to hold or grasp objects.
The area is often tender to the touch, and you may feel discomfort when pressure is applied to the affected spot.
The elbow joint may feel stiff, and there can be difficulty with a full range of motion.
Tennis Elbow Causes:
Overuse and repetitive gripping, twisting, and wrist and forearm motions.
Activities like tennis, racquet sports, and certain manual labor jobs.
Using incorrect technique during sports or work activities.
Age: More common in adults, especially those aged 30 to 50.
Weak Forearm Muscles: Inadequate forearm muscle strength can increase the risk.
Initial Steps for Treatment:
Rest and Ice:
Rest: Cease any activities that exacerbate the elbow pain.
Ice: Apply ice packs to the elbow for 15-20 minutes every hour as needed.
Compression and Elevation:
Compression: Use an elastic bandage or a forearm brace.
Elevation: Keep your arm elevated to reduce swelling.
Medication and Non-Invasive Treatments:
Over-the-Counter Pain Relievers: NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) like ibuprofen can help reduce pain and swelling.
Physical Therapy: A therapist can teach you exercises to gradually stretch and strengthen the muscles and tendons around the elbow.
Corticosteroid Injections: For severe pain, these may be recommended, but their use is generally limited due to potential side effects.
Massage Therapy: Regular massage can help alleviate pain and improve blood flow to the tendons, which can speed up the healing process.
Rehabilitation Exercises:
Rehabilitation exercises are crucial for recovery and preventing future injuries. These exercises might include:
Stretching Exercises: Gentle stretching of the forearm muscles.
Strengthening Exercises: Gradually increasing the strength of the forearm muscles using resistance bands or light weights.
Advanced Treatment Options:
If conservative treatments don’t alleviate the pain, the following might be considered:
Ultrasound Therapy: This method uses sound waves to promote healing and increase circulation in the affected area.
Platelet-Rich Plasma Injections (PRP): PRP injections use your own blood's platelets to promote healing of tendon injuries.
Surgery: In persistent cases, surgical intervention might be necessary to remove damaged tissue and relieve pressure on the tendons.
Preventing Tennis Elbow:
Ergonomic Adjustments: If repetitive movements are part of your job, ergonomic changes can reduce strain on your muscles.
Proper Technique: Ensure proper form and technique in sports or occupational activities to avoid overstressing the tendons.
Equipment Check: Use equipment that suits your body size and strength to minimize stress on your tendons.
Wrap-Up:
Dealing with tennis elbow can be frustrating, but with the right approach, it is manageable. Incorporating rest, proper exercises, and, if necessary, medical interventions, can help you return to your daily activities without pain.
FAQs:
Q: How long does it take to recover from tennis elbow? A: Recovery can vary but generally takes several weeks to months, depending on the severity of the condition and your compliance with treatment recommendations.
Q: Is it possible to prevent tennis elbow completely? A: While it’s not always completely preventable, reducing risk factors by strengthening muscles, using proper equipment, and applying correct techniques can significantly decrease your risk.
Q: Are there any alternative therapies for tennis elbow? A: Yes, some people find relief using acupuncture or manual therapies like massage to alleviate symptoms.
Q: Can tennis elbow occur in both arms? A: Yes, it’s possible, especially if both arms are engaged in repetitive activities that strain the tendons.
We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us near Essex Rd in Angel Islington. We are always happy to help. If you like this blog, please share!