Understanding Tennis Elbow: Causes, Symptoms, and Treatment Options
Tennis elbow, also known as lateral epicondylitis, is characterized by inflammation and pain outside the elbow. In this blog post, we will explore the causes, symptoms, and treatment options, including some home remedies for tennis elbow.
Causes of Tennis Elbow:
The pain of tennis elbow is commonly caused by overuse and repetitive motions, like gripping, twisting, or lifting. Repetitive movements can lead to straining and make tiny tears in the tendons of the forearm. Risk factors for developing tennis elbow include incorrect technique, using equipment that is not fitted correctly, and engaging in activities that require repetitive wrist and arm movements.
Symptoms of Tennis Elbow:
Sometimes confused with golfer’s elbow, tennis elbow symptoms are pain and tenderness on the outside of your elbow. In contrast, golfer’s elbow is associated with pain on the inside of the elbow. Tennis elbow is a painful condition that radiates down the forearm and worsens with activities that involve gripping or lifting, making daily activities uncomfortable. Other symptoms may include weakness in the affected arm, difficulty gripping objects, and a burning sensation on the outer part of the elbow.
Diagnosis and Treatment:
To diagnose tennis elbow, a healthcare professional typically performs a physical exam and reviews the patient’s medical history. Your health care provider may also recommend imaging tests, such as an X-ray or MRI, to rule out other conditions.
Treating Tennis Elbow: Treatment Options
Treatment for tennis elbow usually involves a combination of conservative measures and self-care techniques. These may include:
1. Rest and Ice: Applying an ice pack to the affected area can help reduce inflammation and alleviate pain.
2. Activity Modification: Avoiding activities that worsen the symptoms and modifying techniques to reduce strain on the affected tendons.
3. Bracing: Wearing a brace or forearm strap can help alleviate symptoms by providing support and reducing strain on the tendons.
4. Medications: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may be recommended to reduce pain and inflammation of the tendons.
5. Physiotherapy: A physiotherapist can provide exercises and stretches to strengthen the forearm muscles and improve flexibility. They may also use ultrasound or laser therapy to promote the healing of the damaged part of the tendon.
6. Physical Therapy: It is highly recommended that you consult a physical therapist to create a physical therapy treatment plan to start the healing process for tennis elbow pain.
7. Corticosteroid Injections: In severe cases, a healthcare professional may recommend corticosteroid injections to reduce inflammation and relieve temporary pain.
8. Surgery: In rare cases where conservative treatments fail to provide relief, surgery may be considered. This involves removing damaged tissue or repairing the affected tendons.
Tennis elbow is a common condition caused by overuse and repetitive motions, leading to inflammation and pain on the outside of the elbow. It can affect tennis players and individuals engaged in various activities that involve repetitive wrist and arm movements. Early diagnosis and appropriate treatment, including activity modification, rest, physiotherapy, and medication, can help manage symptoms and promote healing. If conservative measures fail, surgical intervention may be necessary. If you suspect you have tennis elbow, it is essential to consult with a healthcare professional for an accurate diagnosis and personalized treatment plan.
Preventing and Strengthening Tennis Elbow: Exercises and Treatment
Now that we understand what tennis elbow is, the causes, symptoms, diagnosis, and treatment, here are six practical exercises to strengthen and prevent tennis elbow from happening.
1. Warm-up exercises: Start with a simple warm-up exercise to prepare the muscles for stretching. Bend your arm and make a fist with your hand. Move your wrist up and down in an active range of motion movement. Repeat this exercise five times in each direction to warm up the muscles.
2. Stretching exercises: Stretching the wrist extensor muscles can help relieve tension and promote flexibility. Straighten your arm and lock your elbow. Keep your fingers straight and slowly move your wrist down to feel a stretch along the outside of your forearm. Hold the stretch for 30 seconds and repeat it three times. Curl your fingers into a fist while performing the exercise for a deeper stretch.
3. Strengthening exercises: Strengthening the wrist extensor muscles can help improve their resilience and prevent further injury. Begin with a lightweight object, such as a soup can. Support your arm on a table with your wrist hanging off the edge. With your palm facing down, slowly lower and raise your wrist, focusing on controlled movements. Start with ten repetitions and gradually increase as tolerated.
4. Stability exercises: Using the armbar, focus on stability exercises to engage the small muscles around the elbow. Keep your elbow bent and close to your side. Hold the bottom part of the armbar and move your wrist back and forth while keeping the rest of your arm stable. Start with short durations and gradually increase as you build strength and stability.
5. Armbar exercises: The armbar is a versatile tool for eccentric exercises and stability training. For eccentric exercises, hold the armbar with one hand in an extended wrist position and twist the other hand forward into a flexed wrist position. Slowly straighten your arms, feeling the stretch in the top muscle. Perform three sets of five repetitions, gradually increasing intensity as tolerated.
6. Soft tissue mobilization: Soft tissue mobilization involves moving the tissues around the affected area to break up scar tissue and adhesions. Use circular, side-to-side, and up-and-down motions to mobilize the tissues. Apply firm pressure, but avoid excessive force that may cause further irritation. Perform this technique for two to three minutes, ensuring the skin moves rather than just massaging the area.
Tennis elbow can be avoided when the right muscles are stretched and strengthened. The exercises mentioned will help create the proper movements and strengthening needed to do just that. It is important to start with lighter weights and gradually increase intensity to avoid exacerbating the condition.
Effective Natural Home Remedy for Reducing Inflammation and Pain: An Ancient Remedy
If you still get tennis elbow, the good news is that there is an ancient formula that has helped many reduce the pain and discomfort. It involves making and using turmeric Paste.
Turmeric has anti-inflammatory properties that can help reduce pain and inflammation associated with tennis elbow. Start by taking a teaspoon of turmeric powder and mix it with a little water to make a thick paste. Apply the paste to the affected area and leave it on for 15 to 20 minutes. Rinse with cold water afterward. Repeat this remedy 2-3 times daily for best results.
By applying and consistently repeating this natural home remedy, you will experience a reduction of inflammation, and the pain should subdue. Once again, it is highly advisable to consult a healthcare professional for further evaluation and treatment options if the symptoms persist or worsen.
How long have you been suffering from tennis elbow pain?