The Causes Of Tennis Elbow
Medically speaking, tennis elbow affects more than simply the elbow joint: It refers to inflammation and pain around the entire elbow, the joints and tendons in the mid-arm and even the forearm or wrist. For this reason, some doctors call tennis elbow by another name: lateral elbow pain syndrome, which might be a more accurate description of how the pain sometimes spreads outward from the elbow.How do the joints and tendons around the elbow become damaged and inflamed?
Do I Have Tennis Elbow Or Golfers Elbow
Tennis elbow pain is on the outside of the elbow
Tennis Elbow is on the outside of the elbow, and Golfers Elbow is on the inside part of the elbow.
A backhand in tennis requires a stable wrist. Over time, this places stress through the tendons in the back of the wrist. This may lead to tendonitis at the elbow or tendinitis of the wrist. However, tennis is not usually the main cause of Tennis Elbow. So, what can you do for tennis elbow? The quick answer to that is that it depends. You can find some home treatments in the section below.
Swinging a golf club can put stress on the inside of the elbow and lead to inside elbow pain. This is rarely the cause, though.
Tennis Elbow and Golfers Elbow are both types of tendonitis. They can be caused by repetitive stress or vibration.
Watch this VIDEO why tennis elbow pain can’t wait for treatment.
If Your Symptoms Are Work
- Discuss your options with your employer.
- Seek help from an occupational physiotherapist or other health care provider. They will work with you to find strategies or solutions that allow you to continue with your responsibilities at work without making the pain worse.
- There may be other tasks you could do while your elbow is resting or there may be changes that could be made to the way you work that could reduce the risk of it reoccurring.
- Alternate tasks with different demands on the wrist and forearm, if possible, and take regular breaks when you are working.
Recommended Reading: Does Carpal Tunnel Cause Shoulder Pain
Stretching Before And After Activity
Tennis elbow exercises and physical therapy can help with preventing and alleviating stiffness and shortening of the tendon. To complete these stretches, you should do them gently, with slow, deliberate, and controlled movements to always have pain awareness.
Stretching can help improve your flexibility and range of motion, which will help reduce pain with movement.
What If You Are Just Starting To Have Symptoms That Might Be Golfer’s Or Tennis Elbow
If you’re just starting to experience pain, stiffness, soreness and other symptom warning signs of Tennis Elbow, then simple, general massage may be enough to help you turn things around.
Along with AVOIDING all the usual treatment mistakes, like icing, braces, Anti-inflammatory pills and Cortisone shots!
Honestly, you may not need my program and my more Advanced Techniques if you’re at the very earliest stage of Tennis Elbow.
It can be enough for some people just to become aware of their problem and to start taking corrective action, like stretching more, taking more downtime
And doing some basic massage on their forearm muscles
However! Once the injury progresses beyond the earliest stage or two and becomes more chronic, …
Then basic, general massage techniques may not be enough to break the cycle.
I would suggest that if you’ve already been struggling for a few months or more, become a member and get started with my program now, don’t keep Resting, Hoping and Waiting
Or messing around with lessor techniques and symptomatic remedies.
Also Check: Acupressure Points For Knee Pain With Pictures
Will Any Massage Technique Help The Tendon Healing Process
In my perspective and from my experience, basic Massage is better than nothing, but it is often not enough.
The problem is that general ‘Swedish Massage’ and other, similar kinds of Massage are just not specific enough.
And specificity is key.
General rubbing and kneading massage is fine up to a point. There is still value in that.
But more specific, advanced techniques are much more effective when it comes to addressing the issues in the tissues.
It takes a certain combination of pressure and tension to efficiently break up adhesions.
And you also need to be very focused in getting in there and breaking the state of stagnation in the tendons
Yes, this does involve some work. I won’t deny it or try to minimize it.
However, it doesn’t mean you have to spend all day on it.
There is a lot to be said for working smarter Not harder!
How Long Does Elbow Tendonitis Take To Heal
There is a quick answer to how to heal a tennis elbow and how long it takes to depend on the severity of the injury. Many people feel better in as little as a couple of weeks, but it may take 6 months to a year for the tendon to fully heal. Surgery is rarely needed, but some doctors may use a corticosteroid shot to help you start rehabilitation.
You May Like: Stress Fracture In The Knee
How Effective Are Stretching And Strengthening Exercises
Special stretching and strengthening exercises can speed up the healing process. Studies have shown that the pain goes away faster in people who regularly do these kinds of exercises. The exercises improve flexibility, too. Manual therapy can also help.
The best studied type of exercises for tennis elbow are known as eccentric exercises. This type of treatment involves simultaneously stretching and strengthening the extensor muscles of the forearm. There has not yet been enough research on which eccentric exercises are most effective. Its also not clear how effective simple stretching exercises are.
According to the studies done so far, its most effective to do the exercises about three times a day for about 1 to 3 months. You can start doing them as soon as the pain allows it. Its important to start carefully and not to put too much strain on your arm. These exercises can make the symptoms of tennis elbow even worse if you overdo it.
The 3 Best Tennis Elbow Self Massage Techniques For Home Treatment
April 25, 2017 By Allen Willette, Neuromuscular Therapist
Here’s my bold claim:Advanced Massage Therapy techniques are the best way to treat your own Tennis Elbow! Are there medical studies to back me up? No. This is my opinion, but give me a chance and I’ll make a good case for you…
As a Neuromuscular Therapist Here’s my bio
I’ve been specializing in treating Tennis and Golfer’s Elbow for about 15 years now Very successfully!
Meaning that I’ve been able to help the vast majority of Golfer’s and Tennis Elbow sufferers fully recover For the most part by using these three Massage techniques, AKA ‘Manual Therapy.’
I’ve even helped people whose injuries had, up to that point, stubbornly resisted all other treatments for years And even some who were told they needed surgery.
And, for the past 10 years or so, I’ve been teaching people with Tennis and Golfer’s Elbow how to use these Advanced Massage Techniques to treat themselves at home.
Golfer’s Elbow sufferers: Learn more about the Golfer’s Elbow Program Here
Recommended Reading: Pain Between The Shoulder Blades
I Dont Play Tennis Can Tennis Elbow Affect People Like Me
Identified as an overuse injury, Tennis Elbow is the result of several micro tears to the extensor muscles in your forearm. Typically, a patient will experience symptoms on the lateral side of the elbow, however, sometimes pain radiates into the forearm.
Lateral Epicondylosis, or Tennis Elbow, can often occur without any signs of inflammation whatsoever. This elbow tendon injury, among many others, is a common injury for those who have a very active lifestyle, are over 35, and engage in demanding and repetitive motions of the forearm extensor muscles on a regular basis. Simple motions like shaking someones hand or holding your cup of coffee may cause pain.
Anatomy of Lateral Epicondylitis
The pain often associated with a case of tennis elbow occurs at the extensor carpi radialis brevis attachment, lateral epicondyle, and/or the common extensor mass. At the lateral epicondyle, the strain of the tendon will pull and pull away from the knobby part of the bone, which creates those micro tears.
When the connection from muscles to bone begin to pull away from repetitive stress, elbow pain will occur, calling in for treatment with anti-inflammatory, physical therapy, steroid injections, and other various solutions for treating tennis elbow assigned by aphysical therapist.
Possible Ways That Tennis Elbow Can Flare Up
A distinct feeling of pain in your forearm muscles can be the result of any of these activities, which might lead to Tennis Elbow, or lateral epicondylitis.
How To Treat Tennis Elbow
These steps can help ease the pain of tennis elbow:
- Rest your elbow. Give your elbow time to heal by avoiding the movements that cause pain.
- Identify pain triggers. Do certain repetitive motions or positions cause pain? Make note of these triggers and try to limit them.
- Modify your movements. Learn to use proper mechanics. Try not to bend or straighten your arm all the way.
If you still have pain after resting and modifying your movements, talk to a specialist about other treatments, including:
- Anti-inflammatory medications
Also Check: Recovery Time From Knee Surgery
Rolling Your Muscles With Massage Rollers
One method that seems fairly popular is using a Massage Roller tool or “stick to roll over the muscles involved.
I don’t think it brings much to the party, though. Again, like basic massage, it’s better than nothing, but I also think it’s too limited
Rolling over these sticky, muscular adhesions we’ve been talking about is not an efficient way to release them.
Just pressure pushing down on the muscle and rolling over it is like trying to separate Velcro by crushing it.
Vercro is a good analogy for adhesions millions of little hooks, hooking together and keeping it all stuck together.
Techy explanation: We’re really talking about Collagen, here.
It’s the common protein that tendons are made of and it forms the matrix that muscles inhabit and pull on.
And Collagen has an innate ability to ‘cross link’ and bind to itself.
But the downside is, that ‘cross-linking’ tendency becomes a liability when it happens too much in the wrong place.
And that happens a lot in muscles when they are too tight, overworked, and biochemically stressed.
In the earliest stages, ahesions can simply be stretched out and/or massaged out with minimal effort and prevented from getting more dense and stuck.
However, as this process progresses, it becomes more and more difficult to release and separate them.
Past a certain, early stage, you can’t just easily stretch, strengthen or lightly massage them away.
And this is usually the case, once someone has developed Tennis or Golfer’s Elbow.
What If The Home Remedy For Elbow Tendonitis Does Not Work
What to do for tennis elbow often depends on who you talk to. Physical therapy is a great option to treat elbow tendonitis. There are different treatments for the various sources of elbow pain. Massage and stretching can improve the mobility of the tissue. Education is important in treating elbow pain. Physical Therapists use a variety of treatment options, including:
Elbow tendonitis pain can be reduced with laser treatment
- The Graston Technique.
The Graston method helps reduce elbow tendonitis pain
- Electrical Stimulation.
You May Like: Pain In Knee When Straightened
Can Shoulder Exercises Help Elbow Tendon Pain
Exercises for the shoulders are important for those with Elbow tendonitis. This is because the pain in the elbow can lead to decreased use of the entire arm. Lack of arm use can cause weakness and stiffness to develop in the shoulder. So, if you have elbow tendonitis, keep the shoulder moving. It may not directly affect the elbow pain, but it can help to prevent other issues from developing.
What Are 6 Effective Ways To Treat Elbow Tendon Pain From Tendonitis
So, you know that you have this condition. The problem is so many people don’t know how to get rid of tennis elbow or what to do for tendonitis of the elbow. The quick answer to how to treat tendonitis of the elbow is found below. The quick answer to how to fix tennis elbow may also be below:
- Rest: from activity that increases the pain, take a few days to a few weeks off. This may allow the inflammation to progress through the normal healing process.
- Anti-inflammatory medications: Non-steroidal anti-inflammatory drugs can help decrease pain. There are risk factors, though, and it is important to speak to your physician before beginning any medications, even if they are over the counter.
- Ice: Cold packs help to decrease pain and limit damage to surrounding tissue. Cold packs or ice should be used for 10 to 20 minutes.
- Bracing: An elbow brace may temporarily limit painful activity but should not typically be used at all times. A tennis elbow brace applies pressure to the elbow tendon and helps change the tendon’s forces.
Tennis elbow brace
Don’t Miss: How To Wrap Elbow Bursitis
Natural Tennis Elbow Remedies For Pain
May 27, 2016
Tennis elbow is a painful condition that affects athletes most often, especially those that use their arms frequently and in repetitive ways, like tennis players and golfers. Tennis elbow is caused by inflammation around the elbow, which causes stiffness, swelling, joint pain and trouble moving the arm normally.
Tennis elbow affects about 3 percent of Americans every year, especially those between the ages of 30 to 50, and it much more likely to develop in someones dominant arm.
Key Facts About Tennis Elbow:
The Tyler Twist: The Best Exercise For Treating Tennis Elbow
Youll need: A TheraBand FlexBar
1. Using your injured side, hold the FlexBar vertically in front of you with your palm facing towards you2. Grasp the top of the bar with your other hand, palm facing outward3. Twist the bar using your upper hand4. Continue holding while extending your arms, so the bar is now horizontal5. Slowly release the bar using your injured side while keeping tension on the uninjured side6. Repeat 10-15 times, three times a day7. Move to the next resistance level when this becomes easy
Read Also: Amazon Blood Pressure Wrist Cuff
Speak With A Specialist
Our dedicatedmusculoskeletalteam ishere for you at all stages of life, withthe most advanced treatments and therapies available in thearea.From arthritis and osteoporosis to trauma care, joint replacement and more, you can be sure that our providers are highly experienced in their chosen specialty to provide you with the best treatment available.
What Do The Professionals Say About The Theraband Flexbar
The eccentric Tyler Twist exercise is a key part of our comprehensive treatment programme for tennis elbow in our clinic. The evidence behind this exercise is compelling and the patient response has been excellent in the overall treatment of this common malady.
-Todd Ellenbecker, DPT, MS, SCS, OCS, CSCS Rehab Plus Sports Therapy Scottsdale, AZ
Recommended Reading: Physical Therapy For Tennis Elbow At Home
Causes Of Tennis Elbow
As I stated earlier, the common cause of tennis elbow is the overuse of muscles and the pressure on tendons. Furthermore, some other activities can also cause this disease. Playing various sports games that use a lot of arm activity, such as badminton and squash, can cause this pain. Carrying heavy weight can also play a prominent role in the cause of tennis elbow.
In addition, using scissors, gardening, decorating, plumbing, repetitive writing or typing, sewing, and playing the violin can cause this disease. Last but not least, many people experience this disease because of weak or inflammatory muscles. That is why this disease does not only attack athletes. Other people may also be diagnosed with it.
Related to: How To Sleep With Tennis Elbow?
What Are The Signs And Symptoms Of Tennis Elbow
Since the muscles and tendons involved in tennis elbow control a lot of functions in your arm, you have to expect pain in other places. Here are the signs and symptoms of tennis elbow:
- pain and tenderness in the outer elbow, extending to the forearm and wrist
- weak and painful grip
- pain during wrist extension, such as when you turn the doorknob or screw on a lightbulb
You May Like: Pain 5 Years After Knee Replacement
These Tips Help Prevent Elbow Pain When Playing Tennis And Performing Other Activities
Tennis elbow is a common but painful condition caused by overusing or straining your arm. This creates inflammation or tears in the tendon that attaches your forearm muscles to your elbow, causing pain from your elbow to your wrist.
Despite its name, you don’t need to play tennis to get tennis elbow. Any repetitive activity that puts stress on the tendons in your arm can cause the condition, including typing, knitting, golfing, painting, exercising or even carrying heavy items.
What Are The Treatments For Tennis Elbow
There are things you can do at home to help relieve pain and swelling.
- Rest your arm by avoiding the movement that caused the condition.
- Take an over-the-counter medicine that reduces swelling, such as ibuprofen, naproxen, or aspirin.
- Apply an ice pack to your elbow for 15 to 20 minutes, 3 times a day.
- Wrap your elbow in a compression bandage.
- Do gentle stretching exercises several times a day.
- Try changing your sports equipment or technique.
- Try changing your work habitat and habits, or job.
Talk to your doctor if these treatments do not help. They may suggest:
- Using a splint or brace to keep your elbow still for 2 to 3 weeks.
- Getting a steroid injection to reduce swelling and pain.
- Getting a pulsed ultrasound to break up scar tissue, promote healing, and increase blood flow.
Once your pain and swelling have decreased, physical therapy can help reinforce your muscles and tendons. This includes stretching, range-of-motion, and strengthening exercises. Most people improve in 4 to 6 weeks.
If your pain does not improve or if it affects your lifestyle, your doctor may suggest surgery. Usually, surgery occurs in an outpatient center. This means you dont have to stay in the hospital. During surgery, the doctor will make a small cut on the outside of your elbow. They will remove the damaged tendon tissue and reattach normal tendon tissue to the bone.
Also Check: Keychain Wallet With Wrist Strap