TENNIS ELBOW
Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain on the outside of your elbow. Despite its name you don’t have to play tennis to get it. It happens when the tendons in your elbow get irritated or damaged, usually from overusing them. This can lead to discomfort and make it hard to do everyday activities, like lifting a bag, shaking hands, or even holding a cup.
What causes Tennis Elbow?
Tennis elbow is mainly caused by repetitive motions that put strain on the muscles and tendons around the elbow. Such activities could be sports related, hence the name tennis elbow. Using the wrong grip or having an improper backhand can lead to tennis elbow. Other activities can also cause it, like painting, typing, carpentry, using hand tools or even playing video games for long periods. Tennis elbow is more common in adults aged 30-50, as tendons can become less flexible with age.
How is Tennis Elbow Diagnosed?
First of all, tennis elbow causes pain and stiffness in the outside of the elbow. If this occurs with certain activities, like lifting something with your palm down but now with the palm up it supports the diagnosis. Activities like shaking hands can also cause pain. The elbow is usually tender when you press on the outside of the elbow. If you make a fist with the hand on the affected side and hold it very stiff while pushing down on the back of the hand with the other hand and it causes pain in the affected elbow, you have tennis elbow. X-rays or other imaging is rarely needed in the diagnosis of tennis elbow.
Treatment Options for Tennis Elbow
Most people with tennis elbow will improve with conservative treatment. The first step in treating tennis elbow is to give your arm a break. Avoid activities that cause pain and try to rest your elbow for a few days. Applying ice to the elbow can help reduce swelling and numb the pain. Use an ice pack for 15-20 minutes several times a day, especially after activities that cause discomfort. Over-the-counter medicines like ibuprofen or Aleve can help relieve pain and reduce inflammation. Always follow the recommended dosage on the label. Wearing a forearm strap can help reduce strain on the elbow by resting the muscles and tendons. This can be especially helpful during activities that might aggravate the condition.
Gentle stretching and strengthening exercises can help improve flexibility and strength in your arm. Here are recommended exercises for tennis elbow:
Wrist flexor stretch: Extend your arm in front of you with your palm facing up. Use your other hand to gently pull back on your fingers until you feel a stretch in your forearm. Hold for 15-30 seconds and repeat a few times.
Wrist extensor stretch: Extend your arm with your palm facing down. With your other hand, gently press down on your fingers to stretch the top of your forearm. Hold for 15-30 seconds and repeat a few times.
Towel Twist: Hold a towel with both hands and twist it as if you are wringing out water. This helps strengthen your forearm muscles.
Wrist curl: Hold a light dumbbell with your wrist up. Hold your forearm still slowly raise and lower your wrist. Do 10 repetitions.
Wrist extension: Hold a light dumbbell with your wrist down. Hold your forearm still while raising and lowering your wrist. Do 10 repetitions.
Once the pain starts to decrease, you can slowly return to your normal activities. Be sure to ease back into them gradually to avoid re-injury.
Prevention Recurrence of Tennis Elbow
There are several ways to help reduce your risk of tennis elbow returning. First of all, always warm up prior to activities in which you use your arms. Stretching can help prepare your muscles and tendons for action. If you are playing a sport or doing an activity that requires arm movement, make sure you are using the correct technique. Consider taking lessons if you are unsure. If your job or hobby involves repetitive motions, take regular breaks to rest your arms. This can help reduce strain. Regularly doing exercises to strengthen your forearm muscles can help protect your elbow from injury. Making sure you have the proper tools for your work or hobby helps. Look for ergonomic options that reduce strain on your arms and hands.
When to See a Doctor
While most cases of tennis elbow improve with the above treatments, there are several reasons to see a doctor. If your pain does not get better after a few weeks of conservative treatment, it is a good idea to consult a doctor. If your pain is severe or affects your daily activities, seek medial attention. If you notice significant swelling, bruising or any other unusual symptoms, it is best to get checked out. If you find it difficult to move your elbow or wrist, see a doctor for a proper evaluation.
Tennis elbow can be a frustrating condition, but with proper care and attention, you can often find relief and return to your normal activities. Remember to give your elbow some rest, use ice, and consider the exercises mentioned above to strengthen and stretch your muscles. By taking preventive measures and listening to your body, you can reduce the risk of developing tennis elbow in the future. If your symptoms persist or worsen, don’t hesitate to seek medical advice. Taking action early can make a big difference in your recovery.
For a full demonstration of the exercises used to treat tennis elbow, please check out my You Tube video on tennis elbow at doc mike the exercise doc.