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Tennis Elbow: Tips for Prevention and Healing

By Mike Erichsen January 04, 2023 0 comments

Tennis elbow, also known as lateral epicondylitis, is a common overuse injury that affects the tendons and muscles in the elbow and forearm. It is most often caused by repetitive movements of the wrist and arm, such as those that occur when playing tennis or other racquet sports.

Symptoms of tennis elbow include pain and tenderness on the outer part of the elbow, weakness in the wrist and hand, and difficulty gripping objects. These symptoms can make it difficult to perform everyday activities and may interfere with work or sports.

Treatment for tennis elbow usually begins with non-surgical options, such as rest, ice, and physical therapy. These methods can help to reduce inflammation and pain and improve elbow strength and flexibility.

Rest is an important part of the recovery process for tennis elbow. It allows the injured tendons and muscles to heal and can help to reduce pain and inflammation. It is important to avoid activities that put strain on the elbow, such as tennis or other racquet sports, until the injury has fully healed.

Ice can also be helpful in reducing inflammation and pain. Applying an ice pack to the affected area for 15-20 minutes several times a day can help to reduce swelling and numb the area. Be sure to wrap the ice pack in a towel or cloth to avoid causing frostbite.

Physical therapy is another effective treatment option for tennis elbow. A physical therapist can teach you exercises to help strengthen the muscles in your elbow and forearm and improve flexibility. These exercises can also help to reduce pain and improve function.

If non-surgical treatment options do not provide relief, a doctor may recommend surgical treatment for tennis elbow. This may involve removing damaged tissue or repairing the damaged tendons. Surgery is usually only recommended for severe cases of tennis elbow that do not respond to other treatment options.

In addition to these treatment options, there are several self-care measures that can help to manage the pain and discomfort associated with tennis elbow. These include:

  • Over-the-counter pain medications, such as ibuprofen or acetaminophen, to help reduce pain and inflammation
  • Wearing a wrist splint or elbow brace to support the injured tendons and muscles
  • Using a hot or cold pack to alleviate pain and inflammation
  • Massaging the affected area to help reduce muscle tension
  • Using a TENS unit to provide electrical muscle stimulation

It is important to consult with a healthcare professional before starting any treatment for tennis elbow. They can help to determine the best course of treatment based on the severity of the injury and your individual needs.

Preventing tennis elbow can be challenging, as it is often caused by repetitive movements that are difficult to avoid. However, there are steps you can take to reduce your risk of developing the condition. These include:

  • Stretching and warming up before engaging in activities that use the wrist and arm
  • Using proper technique when playing sports or performing other activities that involve repetitive arm movements
  • Taking breaks and switching tasks frequently to give your arm and wrist a rest
  • Wearing proper equipment, such as tennis racket with the right grip size and a wrist splint or elbow brace, to support the muscles and tendons in the elbow and forearm

Tennis elbow can be a frustrating and painful injury, but with the right treatment and self-care measures, it is possible to manage the symptoms and get back to your normal activities. It is important to listen to your body and seek medical attention if you are experiencing pain or discomfort that does not go away.

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