26 Mar Tennis Elbow Treatment: Game, Set, Match

You don’t have to be Serena Williams or Novak Djokovic to have tennis elbow. Like tennis, a wide range of daily movements and tasks can be very tough on your elbow, causing pain and discomfort. Tennis elbow is a very common condition that affects many people – not just tennis players. The condition is caused by the overuse of the elbow, which leads to inflammation and pain.

The good news is that there are many ways to treat and prevent tennis elbow. With the right treatment, you can get rid of the pain for good and get back to living your life without pain. Keep reading to learn more about how you can get rid of tennis elbow for good!

Causes of Tennis Elbow

Tennis elbow, also known as lateral epicondylitis, is a condition that causes pain or tenderness on the outer part of the elbow. It is caused by repetitive activities that strain the forearm muscles and tendons that attach to the lateral epicondyle, a bony bump on the outer part of the elbow. The following are some of the most common causes of tennis elbow:

1. Repetitive strain: Repeated movements of the forearm, wrist, and hand such as gripping, twisting, and lifting can cause tiny tears in the tendons that attach to the lateral epicondyle.

2. Sports activities: Tennis, squash, racquetball, and other racquet sports that involve repetitive wrist and forearm movements can cause tennis elbow.

3. Work-related activities: Activities that require repetitive gripping and twisting of the wrist and forearm such as carpentry, plumbing, and painting can also cause tennis elbow.

4. Age: As a person ages, the tendons in the elbow become less flexible and more prone to injury.

5. Improper technique: Improper technique while playing sports or performing work-related activities can increase the risk of developing tennis elbow.

6. Overuse: Overuse of the muscles and tendons in the elbow can also cause tennis elbow.

7. Genetics and medical conditions: Certain medical conditions, such as arthritis, can increase the risk of developing tennis elbow. Genetics may also play a role in some cases.

The importance of a proper diagnosis

Tennis elbow is a common condition that affects the tendons in the elbow and can cause pain and weakness in the arm. Many people may experience tennis elbow without even playing tennis; it can be caused by any activity that involves repetitive or forceful movements of the wrist and arm.

Proper diagnosis of tennis elbow is essential because it helps determine the severity of the condition and the best course of treatment. While most cases of tennis elbow can be treated with rest, ice, and physical therapy, severe cases may require surgery.

A proper diagnosis also helps rule out other conditions that may be causing similar symptoms, such as golfer’s elbow or arthritis. Misdiagnosis or delayed diagnosis can lead to prolonged pain and discomfort and can even result in unnecessary treatment.

Therefore, it is important to seek attention from a qualified expert like a chiropractor who can help you with a proper diagnosis. If you experience persistent pain or weakness in your elbow or arm ensure an accurate diagnosis and appropriate treatment.

Treatment options for Tennis Elbow

1. Rest: Resting your affected arm and avoiding activities that cause pain and inflammation can help alleviate symptoms.

2. Ice therapy: Applying ice to the affected area for 15-20 minutes at a time, several times a day, can help reduce inflammation and pain. Resting will allow the elbow to recover and heal, while ice will help reduce the inflammation and pain.

3. Pain medication: Over-the-counter pain relievers such as ibuprofen, or paracetamol can help manage pain and stiffness associated with tennis elbow. Your doctor may also prescribe stronger medications if needed.

4. Physical therapy: An experienced sports chiropractor can help you with specific exercises to improve flexibility and strength in your forearm muscles and reduce pain. They will work with you to develop a customized treatment plan that includes exercises and other techniques to help reduce pain and improve strength and flexibility. The stretching and strengthening exercises that your chiro will recommend can help increase the flexibility and strength of your elbow, which can prevent future injuries. These exercises can also help reduce pain and inflammation in the affected area.

5. Brace or Compression sleeve: Wearing a brace or compression sleeve may help reduce pain, and inflammation, and provide support to the affected area. This can be particularly helpful for those who work with their hands or engage in repetitive motions.

6. Corticosteroid injection: If the pain is severe, your healthcare provider may recommend a corticosteroid injection to reduce inflammation and alleviate pain.

7. Ergonomic Changes: Making ergonomic changes to your workspace can also help prevent tennis elbow. This may include adjusting the height of your chair, using an ergonomic keyboard, and taking frequent breaks to rest your arms and elbows.

It is always best to consult with a healthcare professional for an accurate diagnosis and tailored treatment plan based on your specific condition.

RICE Treatment

Unfortunately, eating rice isn’t an effective or proven method to treat tennis elbow :P. RICE however is a commonly recommended treatment for tennis elbow and stands for:

1. Rest: It is important to avoid using the affected arm as much as possible to reduce the strain on the elbow.

2. Ice: Applying ice to the affected area for 20 minutes at a time, several times a day, can help reduce pain and inflammation.

3. Compression: Using a brace, strap or bandage to apply compression to the forearm can help reduce pain and swelling.

4. Elevation: Elevating the affected arm above the level of the heart can help reduce swelling and improve circulation.

In addition to RICE, it is important to perform gentle exercises and stretches to maintain flexibility and strength in the affected arm. Physical therapy or occupational therapy may also be recommended to help treat and prevent tennis elbow. Nonsteroidal anti-inflammatory drugs (NSAIDs) may also be recommended to reduce pain and inflammation. In severe cases, corticosteroid injections or surgery may be necessary.

Rehabilitation for Tennis Elbow

Rehabilitation for tennis elbow usually includes a combination of rest, stretching, strengthening exercises and sometimes medication. It can also include wearing a brace or elbow strap to help reduce pain and inflammation.

Your chiropractor or physical therapist may recommend specific exercises to help improve the flexibility and strength of the forearm muscles. Some exercises for tennis elbow which may be involved in your chiropractic rehabilitation plan include:

1. Wrist extension exercise: Hold a lightweight (<1kg) in your hand with your palm facing down. Slowly raise your wrist up and down while keeping your forearm steady. Repeat for 10-15 reps, 2-3 times a day.

2. Hand squeezing exercise: Hold a soft ball or tennis ball in your hand and squeeze it as tight as you can without causing pain. Hold the squeeze for 10-15 seconds, then release. Repeat for 10-15 reps, 2-3 times a day.

3. Forearm stretch: Extend your arm in front of you with your palm facing down. Use your other hand to gently pull your fingers back towards your wrist until you feel a stretch in your forearm. Hold for 15-30 seconds and repeat on the other arm. Do this stretch 2-3 times a day.

4. Eccentric wrist extension exercise: Hold a lightweight (<1kg) in your hand with your palm facing up. Slowly lower your wrist down towards the ground, using your other hand to help lift it back up. Repeat for 10-15 reps, 2-3 times a day.

5. Elbow flexion stretch: Extend your arm in front of you with your palm facing up. Use your other hand to gently pull your fingers back towards your forearm until you feel a stretch in your elbow. Hold for 15-30 seconds and repeat on the other arm. Do this stretch 2-3 times a day.

Always consult a healthcare professional before attempting new exercises or if you experience pain.

It is important to follow medical advice, as improper rehabilitation can aggravate the condition or cause further damage.

Prevention of Tennis Elbow

Tennis elbow might be difficult to avoid for people with certain occupations or lifestyles – racquet sport players and tradies, however here are a list of preventative measures that may reduce the likelihood:

1. Warm up before playing sports or starting physical work: It’s essential to stretch your muscles before any sporting activity. To prevent tennis elbow, do some warm-up exercises for your arm to help circulate blood and oxygen to your elbow joint. Many Aussie businesses have started implementing morning warm-up routines to help minimise risk and chances of injury/

2. Use proper equipment: It’s essential to invest in the right equipment, especially if you plan on playing tennis often. Make sure that your racket has the right grip size, and strings are tight enough.

3. Use proper technique: Improper techniques can put more stress on your elbow, leading to tennis elbow. Always ensure that you are using the correct form when hitting the ball, training in the gym and using tools and work equipment.

4. Increase intensity gradually: Avoid jumping into an intense activity too quickly, especially if you’re a beginner. Gradually increase the intensity of your sessions and the length of your sessions.

5. Take regular breaks: Give your muscles enough time to rest between tasks, games or sessions. Take a break if you feel any pain or discomfort.

6. Strengthen your forearm muscles: Strengthening your forearm muscles can help to prevent tennis elbow. You can do this by squeezing a stress ball or using resistance bands.

7. Maintain proper posture: Incorrect posture can increase stress on your elbow joint. Keep your shoulders relaxed and maintain a proper stance to avoid putting pressure on your elbow.

8. Seek medical attention if necessary: If you experience persistent pain, seek medical attention promptly. Early treatment can prevent the condition from worsening.

Game, Set and Match

Tennis elbow is a common condition that can be treated yourself using the methods listed above. However, if you are looking for a proper diagnosis, a tailored rehab plan and a speedy recovery then the most effective solution is to see your local chiropractor.

If you are suffering from tennis elbow, contact Beyond Health Chiro today so we can help you get back on the court ASAP. Our expert team of chiropractors treat dozens of people every week who are experiencing similar discomfort as you, and who want to get back to serving up aces in their day-to-day life.