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Tennis Elbow
What is Tennis Elbow? and how can I prevent it?
What is Tennis Elbow?
Tennis elbow a.k.a lateral epicondylitis is a painful type of condition that often occurs from overuse and when the tendons in our elbow is overloaded. Tennis elbow often occur by repetitive movements of the arm and wrist during extension (straightening) of the elbow.
With tennis elbow, you don’t have to be an athlete to suffer from one. People whose occupation requires repetitive types of motions like painters, butchers, long use of the keyboard, mouse etc can lead to a strain in the muscles of the elbow. The pain associated with this type of condition occurs predominantly in the forearm muscles that attach to the outside bony bump of our elbow. The pain from tennis elbow can often spread to the same side forearm and wrist which can affect one’s ability to type, grab or hold anything with strength and dexterity.
Who can be affected by Tennis Elbow?
- Homemakers
- Tennis players
- Golfers
- Athletes and/or involved in resistance training
- Office workers
- Painters
- Plumbers
- Occupation that requires repetitive movements/motion.
Symptoms to look out for
- Radiating or 酸(suan) pain that is general and/or goes upwards to the upper arm and/or along the forearm area. In some cases pain will go to the middle and ring finger.
- Weakness in your hand grip strength and/or difficulty in carrying objects.
- Constant tightness in arm muscles around his/her elbow during movements.
Causes of Tennis Elbow to be aware of
Repetitive wrist extension activities such as playing tennis, golf, doing laundry, cooking and/or perform housework regularly.
Activities that involve repetitive movements such as sewing, carrying child, using mechanical/hand tools such as screw drivers, scissors
How can I prevent Tennis Elbow?
1) Warm up and stretch
Before engaging in any strenuous physical activities, bring your awareness to the body parts your about to exercise and stretch, this will help loosen and warm up your joint and muscles allowing it to be more flexible, bring circulation to the muscles and improves the range of motion.
2) Taking Breaks
Prevention can be as simple as taking breaks in between your activities of any repetitive motions such as using your computer, playing tennis or frequent use of tools such as a screwdriver. Being aware of your body and it’s abilities is the best way to prevent tennis elbow.
For example, for activities such as heavy lifting, you should take breaks in between activities or sets and drink plenty of water.
What are the treatments for Tennis Elbow?
1) Avoiding or Changing Activities
If you have Tennis Elbow, you should avoid or stoping activities that aggravate the strain to the muscles and tendons of the elbow.
Finding alternatives would be best to allow the muscles and tendons to rest and potentially heal naturally. Some samples of alternatives would be using a support brace or avoiding the activity altogether for a while.Some possible alternative methods would include:
- Repetitive wrist extension activities such as playing tennis, golf, doing laundry, cooking and/or perform housework regularly.
- Activities that involve repetitive movements such as sewing, carrying child, using mechanical/hand tools such as screw drivers, scissors
2) Home Therapy
You should apply ice packs to affected areas leaving it for 10 minutes, every hour 3-4 times a day after doing any strenuous activities in the presence of tennis elbow.
3) Chiropractic Treatment
Chiropractic Treatment is an effective non-invasive alternative treatment that targets the root cause of your condition. At Healing Hands, this is our focus. Finding the exact cause of lateral epicondylitis is vital because it tends to come back if it’s not treated specifically and properly. This starts with understanding the patients activities and habits. Followed by a specific physical examination of the affected arm before treating the condition to allow healing and reduce further damage to the muscles and tendons.
Some benefits can be improved range of motion, reduction of pain, and better circulation to the area. Additional modes of treatment are often used to aid and/or increase the healing process so that you, the patient, can get your health back. This other modalities include;
- Electric muscle stimulation to the area.
- Passive and active range of motion.
- Muscle therapy through trigger point.
- Ultrasound therapy
- Icing
How long does it take to recover from Tennis Elbow?
The recovery from tennis elbow is often contingent on the severity, patient habits and frequency of your activities.
All these factors would affect how long it takes for you to recover.
Treatment for Tennis Elbow is available at Healing Hands, for more information please feel free to email us at Info@healinghands.com.sg or fill in the contact form below!
At Healing Hands we’re focus on the patient needs, we believe by starting with you personally the treatment will be more concise, personalised and detailed to your needs with obvious results.
We provide a holistic care approach with the patient involved in every step of the process with our chief aim of prevention.
Home Remedies for Tennis Elbow
Forearm pronation and supination strengthening
Step 1: Find a bottle/equivalent object below 1kg
Step 2: Start the exercise by placing your arm on the table/wall, rotate your wrist to the left slowly and hold for 3 seconds
Step 3: Move your wrist back to neutral position, hold for 3 seconds
Step 4: Slowly rotate wrist to the right slowly and hold for 3 seconds
*Repeat this exercise in 5 sets of 5, take a 10 seconds break in between each set. If you feel sharp pain or discomfort, it is advisable to start with 2 sets of 5 and gradually increase.
Wrist Extension Exercise
Step 1: Find a bottle/equivalent object below 1kg
Step 2: Start the exercise by placing your arm on the table/wall, rotate your wrist to the left slowly and hold for 3 seconds
Step 3: Move your wrist back to neutral position, hold for 3 seconds
Step 4: Slowly rotate wrist to the right slowly and hold for 3 seconds
*Repeat this exercise in 5 sets of 5, take a 10 seconds break in between each set. If you feel sharp pain or discomfort, it is advisable to start with 2 sets of 5 and gradually increase.
Wrist Range of Motion
Step 1: You do not need any equipment for this exercise
Step 2: Start the exercise by resting it on the table or without, rotate your wrist upwards slowly and hold for 3 seconds
Step 3: Move your wrist back to neutral position, hold for 3 seconds
Step 4: Move wrist downwards slowly and hold for 3 seconds
*Repeat this exercise in 5 sets of 5, take a 10 seconds break in between each set. If you feel sharp pain or discomfort, it is advisable to start with 2 sets of 5 and gradually increase.
Wrist Flexion Exercise
Step 1: Find a bottle/equivalent object below 1kg
Step 2: Start the exercise by resting your arm on the table, rotate your wrist upwards slowly and hold for 3 seconds
Step 3: Move your wrist back to neutral position, hold for 3 seconds
Step 4: Slowly rotate wrist downwards slowly and hold for 3 seconds
*Repeat this exercise in 5 sets of 5, take a 10 seconds break in between each set. If you feel sharp pain or discomfort, it is advisable to start with 2 sets of 5 and gradually increase.
