Tuesday, March 21, 2023

Tennis Elbow Rice Rest Ice Compression Elevation

Treatment For Minor Injuries

Tennis Elbow Can’t Wait

When we think of orthopedic injury, we often think surgery is the only option. However, a large majority of orthopedic injuries are nonsurgical, said Dr. Slater. Many times these injuries improve without surgical intervention. The same holds true for tendonitis. For minor injuries, try the RICE method.

Rest. Reduce your level of physical activity and rest the affected area.

Ice. To decrease the pain and swelling, apply ice packs or ice baths up to 20 minutes several times per day.

Compression. Since swelling is a common concern, compressing the area with wraps or elastic bandages helps keep swelling under control.

Elevation. This is another option to reduce the amount of swelling. If you suffer from a knee injury, for example, raise the leg above the level of your heart.

Trial Other Methods Of Self

Once you start to experience pain, be aggressive with your management and self-treatment. I like to use either a tennis ball or roll PVC pipe over the forearm area which can be an effective self-mobilization for tennis elbow. For more ideas on how to self-mobilize, please refer to My Top 3 Household Items for Self-Mobilization.

Cupping is another form of muscle tissue and fascia self-mobilization. There are many different methods and techniques you can use. In this video, I demonstrate how to use cupping to treat elbow pain affecting the wrist extensor muscles and tendons.

Elbow pain can be debilitating by limiting your ability to exercise and perform daily tasks. Be proactive in your care and management. If the pain persists, seek additional help. Dont let the pain linger. The longer its left untreated, the more potential for harm and damage which potentially could lead to a longer recovery. The American Physical Therapy Association is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

Have you tried using a mobility/compression band as a self-treatment method for tennis elbow? What was your experience like? Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to . Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

Is Sports Medicine Helpful In Pain Relief

There is no one-size-fits-all answer to this question, as the effectiveness of medicine in pain relief will change depending on the individual and the type of injury or condition.

However, sports medicine can often be very effective in relieving pain and helping the injured area heal. If you are suffering from tennis elbow, for example, several exercises can be beneficial in relieving pain and assisting the injury to heal.

Eight exercises for easing tennis elbow

If you suffer from this condition, you can do a few arm movements to help ease the pain. Here are eight exercises to try:

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Soft Tissue And Muscles Diseases Treatment

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Tennis Elbow is a type of tendinitis occurring in the elbow. As athletes are commonly affected by tendinitis, this form is named after the sport of tennis which involves repetitive use of and stress on the elbow.

In tennis elbow, swelling and pain occur around the elbow joint. The condition may resolve itself or improve with rest or immobilization of the joint. Tennis elbow can also be treated with analgesics, NSAIDs, and corticosteroids.

Carpal Tunnel is caused by pressure pinching the median nerve which runs through the carpal tunnel in the wrist. It causes pain, weakness or numbness in the hand, wrist, or arm.

Usually found in adults, carpal tunnel is more likely to affect women. Repetitive motions or previous injuries to the wrist are risk factors. Immobilization, NSAIDs, corticosteroids and physical therapy are all commonly prescribed, and surgery can alleviate symptoms if the condition is not caught early enough.

Tendinitis is a swelling of the tendons which connect muscle to bone. It is common in athletes and others who perform repetitive motions. It most typically occurs in the ankle, knee, calf, thumb, wrist, hand, elbow, bicep or shoulder.

Recovery From An Injury

How to fix golfer elbow? Is it possible to fix it

Depending on the type of injury you have, it can take a few weeks to a few months or more to make a full recovery.

You shouldn’t return to your previous level of activity until you’ve fully recovered, but you should aim to gently start moving the injured body part as soon as possible.

Gentle exercises should help to improve the areas range of movement. As movement becomes easier and the pain decreases, stretching and strengthening exercises can be introduced.

Make sure you don’t try to do too much too quickly because this can delay recovery. Start by doing frequent repetitions of a few simple exercises before gradually increasing the amount you do.

In some cases, the help of a professional, such as a physiotherapist or sports injury specialist, may be beneficial. They can design a suitable recovery programme and advise you about the exercises you should do and the number of repetitions.

Page last reviewed: 31 March 2020 Next review due: 31 March 2023

Read Also: How To Get Rid Of Arthritis In Knee

What Is Elbow Tendonitis

Tendonitis is characteristically associated with pain and swelling of the tendons that generally restricts the movement of the affected joint.

The term tendon refers to the ends of the muscles that joints the muscles to the bones. Such attachments are usually observed in joints such as the elbow or knee. Tendonitis is a term used to describe the inflammation seen in the tendons. The elbow joint is one of the most common joints associated with tendonitis that results in the condition known as elbow tendonitis. Tendonitis in general, can be the result of any injury that affects the tendons, excessive use of joints or due to decreased elasticity of the tendons due to advanced age.o

How To Treat Your Tennis Elbow Injury

Tennis is one of the worlds most popular sports, both to watch professionally, and as a recreational activity. But tennis involves high-impact movements and high-intensity bursts of energy. This is both what makes the sport so enjoyable, and contributes to a variety of injuries across the body. While sprained ankles are common, the most frequent tennis injury is related to the elbow. Intense movements and strong force, especially when serving, put a lot of strain on your elbow and can lead to tennis elbow, which is similar to what pitchers deal with often in baseball.

Recommended Reading: Knee Pain When Standing Up

What Are The Symptoms Of Tennis Elbow

The most frequent sign is pain and tenderness on the outside of the elbow. You may also experience weakness in the forearm muscles and difficulty gripping objects.

The pain may worsen when you use the arm, and it may also be accompanied by swelling and inflammation. If you get to experience any of these symptoms, it is essential to see a doctor for diagnosis and treatment.

Treating Tennis Elbow Pain

Top 3 Exercises for Tennis Elbow (aka Lateral Epicondylitis)

A normal wrist, ankle, or even elbow sprain comes with a certain amount of pain, usually related to trying to use or put weight on the damaged joint in question. The problem with tennis elbow is that its a sprain-type injury in already damaged and worn out tissue. This can cause the pain to be much more intense and is caused in part by scar tissue trying to form in the tendon tissue.

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Rest And The Rice Protocol

Rest is the first part of the RICE protocol R. I. C. E. for rest, ice, compression and elevation, the first three parts of which are often recommended for treating Tennis Elbow.

But the reality is this RICE advice doesnt apply to Tennis Elbow at all, because its usually not that kind of injury!

Why ice is not a good way to treat Tennis Elbow – …

So whats wrong with resting it as much as possible?

Because were dealing with a tendon injury and with tendons, healing doesnt just happen automatically the way we think it should if we rest it and give it time.

If you follow the standard advice If you just sit back and try to protect it by moving it as little as possible, theres no guarantee any healing will happen in your tendon at all.

See also: How long does Tennis Elbow take to heal?

Weve all experienced minor cuts and scrapes and seen them heal quickly and steadily by themselves, so its perfectly natural to assume it works the same way on the inside.

It does in many ways, but when it comes to tendons, healing can very easily stall, remain stagnant and elude us.

With tendons the process often needs a lot of encouragement to be helped along at every step.

Too much rest and too little movement allows muscles and tendons to weaken.

What Is Golfers Elbow And What Causes Medial Epicondylitis

Golfers Elbow is a form of tendinitis and can be especially irritating and painful. It can cause diminished range of motion and, without golfers elbow treatment, will likely worsen and lead to significant downtime.

Though medial epicondylitis can be caused by sudden trauma, it is typically a condition that develops over time and is the result of repetitive grip or flexion-related movements.

Overuse of forearm muscles can irritate the tendons, which attach the muscles to the bone, leading to tenderness, swelling, stiffness and pain.

Unfortunately, age can play a factor in this condition because of the normal wear and tear on the body that comes with time.

The types of movements that cause this type of elbow pain and injury are a lot more common than many people might realize. Medial Epicondylitis is a common condition for people that are active in weightlifting, rock climbing, throwing or racket sports.

However, other normal activities like gardening, construction, manufacturing work, food preparation or any action that requires a strong, repetitive grip can lead to this injury and require treatment for medial epicondylitis.

Also Check: My Elbow Hurts When I Bend It

Move An Injury Not Rice

By Dr. Jennifer Robinson on October 18, 2017

Dr. Jennifer Robinson Disclosures: Received fees from WorkSafeBC. Mitigating statement: There is no bias. The article is related to sports injury with no mention of work injury or WorkSafeBC.

What I did before

Rest, Ice, Compression, and Elevation is a popular method of dealing with physical injury . However, this treatment might not be the best recovery method for all injuries.

What changed my practice

1996, the year I started my fellowship with Drs. Doug Clement and Jack Taunton at the UBC Sports Medicine Centre, was a memorable year for sports medicine. Firstly, Canadian Donovan Bailey won gold in the Atlanta Olympic mens 100 meter sprint. It was a thrilling race: three false starts, the defending champion disqualified and a world record time.

Movement, not rest

That movement also directly stimulates tissue healing was clarified by Dr. Khan and Dr. Scott . Called mechanotransduction, the actual physical deformation of tissue by mechanical load of movement leads to release of chemical growth factors from cells. These enhance synthesis of protein and structural scaffolds, which maintain, repair and strengthen bone, cartilage, tendon and muscle. Even Dr. Gabe Mirkin, who coined the acronym RICE, now agrees rest may delay healing .

Inflammation exonerated: dont ice

Compression and elevation

Emotional cost of injury

What I do now

Lets call it MOVE:

References and resources:

Are Tennis Elbow Exercises Helpful

A Physical Therapist Take on Golfers Elbow

Yes, these exercises can help reduce pain and improve the range of motion. However, it is essential to see a doctor or physical therapist first to ensure that you do the exercises correctly and not exacerbate your condition. Surgery may also be recommended for more severe cases of tennis elbow. Your therapist will discuss with you to plan a treatment plan that is right for you.

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How To Prevent Tennis Elbow

The easiest way to avoid elbow injuries is to rest adequately after a workout or match. Proper rest is key to recovery, and even if you feel slight discomfort, ice or heat compression can help alleviate the pain. Proper form is also essential. While tennis elbow is an overuse injury, bad form when playing can increase the likelihood of elbow injuries. This isnt unique to tennis though. For example, baseball players of all positions often injury their elbow due to overuse, inefficient rest, and bad throwing form. Tennis and other sports are not the only causes of this injury, however. Jobs like carpentry can cause pain and swelling in the elbow the same way as tennis would, and even hobbies like painting or typing on a computer can cause an injury. Regardless of what type of strenuous activities you partake in, rest is essential to preventing a major injury.


Learn To Treat And Heal Your Own Tennis Elbow Or Golfer’s Elbow At Home With This Video Program

You’ll get instant access to a complete VIDEO program designed by a professional therapist to help you take charge and break your vicious cycle of pain and frustration!…

I’ll be your personal tutor guiding you through step-by-step video lessons, where you’ll get the therapy techniques, key stretches and essential exercises you need to treat and recover from your injury at home.

Just watch the videos, follow along and start putting an end to your elbow pain today, whether you have Golfer’s or Tennis Elbow from playing tennis or golf, playing a musical instrument or from ANY cause!)

Read Also: Shoulder Tendonitis Exercises To Avoid

Physical Therapy For Tennis Elbow: What You Should Know

Tennis elbow is actually the common name for elbow tendonitis or tendinosis resulting from overuse due to repetitive motion events. It gets its name from the fact that nearly half of all tennis players eventually suffer from it, but this group makes up less than five percent of all cases. Lateral elbow tendinosis occurs in the outside of the elbow, while medial elbow tendinosis occurs in the inside of the elbow.

Reducing Tennis Elbow Inflammation With Rice

STOP Tennis Elbow Pain! Lateral Epicondylitis Exercises

The vast majority of people who suffer from Tennis elbow dont notice until they pass into the second phase with the intense pain of a torn tendon. When the tendon tears, blood courses to the point of the injury in order to cushion it, promote healing, and would be available to form a scab if the injury was connected to an external scrape. While your blood has nothing but good intentions, all this focus will result in severe swelling, tenderness, and unnecessary pain if allowed to go uncontrolled and untreated.

Within the first 24 to 28 hours after the beginning of intense pain, it is vital that you focus on bringing down the inflammation. To do this, make direct and intentional use of the athletes RICE method. RICE stands for Rest, Ice, Compression, and Elevation. Each of these points is specifically chosen to help reduce the amount of swelling. The more you can reduce inflammation, the less pain there will be and you may be able to preserve some mobility in the elbow in the early recovery phase.

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Absolute Rest Is Rust

Here is a quote is from Dr. Nirschl a thought leader in the understanding and treatment of tendon injuries Especially Tennis Elbow:

Absolute rest is rust. All tissues especially injured tendons require tension and motion to maintain health. …Total immobilization is obviously contra-indicated as it results in muscle atrophy, weakness, and decreased blood vessel supply.

The Nirschl Orthopedic Center / Virgina Sportsmedicine Institutewww.nirschl.com/pdf/tennis-elbow-rehab.pdf

So, tendons need tension and motion to heal, rehabilitate and stay strong and healthy

In other words, to try and keep your tendons from moving at all is not the proper treatment for Tennis Elbow because it causes muscle weakness and atrophy, and decreased blood supply.

And full immobilization of the elbow joint itself is especially bad, potentially leading to loss of motion and function of the elbow.

Splints, braces, straps and tape all restrict movement and circulation to varying degrees, and can slow your healing down.

Yes, even though you may feel better when youre wearing them! Like most so-called treatments theyre very deceptive.

See this article and video on braces as a Tennis Elbow treatment.

Now, does this mean you dont need to bother reducing the activity that caused your Tennis Elbow in the first place?

No. Not at all. If its practical for you to reduce the activity then by all means cut down or stop for a while.

How Do You Get Rid Of Tennis Elbow

By: Jon Stiffler, PTA, Sports Center Director

Lateral epicondylitis, more commonly known as tennis elbow, often affects tennis athletes and other athletes requiring the use of a racket. However, anyone performing repetitive motions with their arm from day-to-day may develop tennis elbow. Often we are asked, “what causes tennis elbow?” The cause of this pain is most commonly due to the repetitive, forceful swinging that the sport requires. These repetitive motions place a lot of stress on the forearms, and over time may cause tears in the tendons that connect those muscles to the bony outer edge of your elbow. This in turn leads to increased pain and inflammation.

Tennis Elbow usually affects individuals between the ages of thirty and fifty years old. Other risk factors include, but are not limited to:

  • Changing grips or changing your racket
  • Repetitive wrist and arm motions for two or more hours a day.
  • Symptoms of tennis elbow include elbow pain that increases with activity, forearm and/or wrist pain, and loss of grip strength.

    How To Get Rid of Tennis Elbow

    Also Check: Right Side Neck And Shoulder Pain

    Ways In Which Tennis Elbow Can Occur

    There are several different ways that a tennis elbow can occur. The most common is overuse of the muscles and tendons in the forearm and elbow repetitive motions such as hitting a tennis ball can strain these tissues and lead to inflammation.

    Other causes of this disorder include direct trauma to the area, arthritis, or an infection. Anyone can develop the condition, but the condition is more common in adults between the ages of 30 and 50. You can adopt these exercises with pain medicine and reduce strain under different underlying conditions.

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