Fix Your Tennis Elbow in 3 Steps
Are you suffering from tennis elbow? This common injury is caused by repetitive use of the forearm muscles and tendons that attach to the outside of your elbow, leading to pain and tenderness. While the condition is often associated with tennis players, anyone who engages in repetitive activities that strain the forearm muscles and tendons can develop tennis elbow. If you're experiencing this condition, don't worry, there are steps you can take to ease your pain and get back to your activities. Here are 5 steps to fix your tennis elbow:
Step 1: Apply Heat & Compress
Don’t Ice! When an injury occurs, your body inflames the damaged area to protect and heal the surrounding tissue. Instead of working against your body by reducing blood flow and inflammation, apply heat and use a compression band or sleeve to help remove the damaged tissue cells from the area and speed recovery.
Step 2: Massage and Soft Tissue Release
Massage and soft tissue release can help relieve pain and tension in the forearm muscles and tendons, and improve circulation to the affected area. You can use a foam roller, massage ball, or your own hands to massage the affected area, applying gentle pressure and circular motions. Soft tissue release techniques, such as trigger point therapy and myofascial release, can also be effective in releasing tight muscles and reducing pain.
Step 3: Stretching and Strengthening Exercises
Start stretching and strengthening exercises to improve the flexibility and strength of your forearm muscles and tendons. Start with gentle stretches, such as wrist flexion and extension, and progress to more advanced exercises, such as wrist curls and reverse wrist curls. These exercises can be done with light weights or resistance bands and should be performed regularly to help prevent future injury.
Be aware, that poor posture and improper techniques in sports and activities can contribute to tennis elbow. It's important to identify and correct any underlying issues that may be contributing to your pain. Corrective techniques, such as improving your grip and swing technique in tennis, or adjusting your work station ergonomics, can help prevent future injury. In addition, maintaining good posture, especially in the neck and upper back, can reduce tension in the forearm muscles and alleviate pain.
If your pain persists or continues to worsen despite these self- care measures, or if you're experiencing severe pain or weakness in your arm, it's important to seek professional help. Although less common, in some cases, surgery may be necessary to repair a damaged tendon or muscle. If you’re injury is not improving, it’s important to make sure there aren’t any underlying issues.
In conclusion, Tennis elbow can be a painful and frustrating condition, but there are steps you can take to ease your pain and prevent future injury. By
applying heat and compressing the tissue, performing stretching and strengthening exercises, and using massage and soft tissue release techniques, you can get back to your activities pain- free. Remember that an injury is your body’s way of letting you know something isn’t right. It doesn’t mean you have to completely stop all activities, but it does mean that you need to both take extra care to have a full recovery and fix the issue that was caused the injury in the first place.
