Monday, March 20, 2023

What To Do For Tennis Elbow

Section : Strengthening Exercises

What Is Tennis Elbow?

Once pain has slightly settled you can progress to phase 2 and work on strength. Strength is the ability to produce force and in this context we are aiming to improve the muscle and tendons ability to produce force and manage load. Strength is an essential building block for muscle function, without adequate strength muscle will have poor power and endurance.

Exercise 1: Concentric Strengthening

To do this exercise position your painful arm on a table with your palm facing downwards. Hold a small hand weight then slowly raise the weight towards the ceiling and then lower back to the starting position. Repeat 15 times as pain allows.

Once you become fitter and strong increase to 3 sets of 15 repetitions and try twice per day.

Exercise 2: Eccentric Strengthening Exercise

To do this exercise rest your painful arm on a table with your wrist coming over the edge and palm facing downwards. Hold a small hand weight . Slowly raise your painful wrist with your non-painful hand. Then slowly lower back to the starting position. Repeat 15 times.

Try to increase to 3 sets of 15 repetitions as your become fitter and stronger as your pain allows.

Exercise 3: Wrist Extension

This exercise can be done in either standing or sitting. Hold a broom handle or walking stick in both hands. Lift your arms to shoulder level. Keep both elbows straight with your palms facing down. Roll the broom handle backwards like your are trying to reel something in. Repeat 15 times twice per day.

Tennis Elbow: What Can You Do

Set aside some time weekly to train the non-beach muscles, like the small muscles of the forearm. This will lessen the chances of tennis elbow occurring. It is not a pleasant experience.

“Tennis elbow?” you may ask. “What does tennis elbow have to do with me? I’m a weight-trainer!” Well, don’t be fooled by the term. Tennis elbow is an all-too common affliction suffered by hardcore bodybuilders / strength athletes.

When Science Editor Lonnie and I talked about presenting this piece to VM readers, its message took on a whole new intensity of importance: Fortress is suffering from what he believes is “tennis elbow”. And believe me, it’s very annoying and uncomfortable. So do yourself a favor and read on. Every serious weight-trainer – male and female – needs the information presented.

Robert “Fortress” Fortney, Managing Editor

When To See A Doctor About Elbow Tendonitis

While it is very valuable to know how to treat elbow tendonitis as most cases can successfully be treated at home, improper treatment or no treatment usually results in tendonitis lasting six months to 2 years before resolving. During this time, pain and disability occur daily. If a patient employs the various treatment strategies for 6 to 12 months without significant improvement, surgery may be recommended.While rarely necessary, when surgery is needed, it is usually done arthroscopically or with an open incision made over the outer elbow. The abnormal and inflamed tissue is removed, and after a brief recovery period, most surgical patients do extremely well. Patients still need to understand how to treat elbow tendonitis because part of the healing process will involve the same exercises as patients who have not had surgery. Ultimately, only about 10% or fewer patients will require some sort of surgical treatment.

It is necessary to see an orthopedic specialist if you know how to treat elbow tendonitis and have been treating it with no improvement after a few weeks or months. While it is often gradual, some improvement should be obvious within the first few weeks. Also, when you have questions about diagnosis, treatment options, or exercises for your elbow, finding the best orthopedic specialists is easy.

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What Is Lateral Epicondylitis And What Are Its Symptoms

Lateral epicondylitis – or “tennis elbow” – is the most common affliction of the elbow, affecting athletes who frequently perform repetitive motions. Dorland’s Medical Dictionary describes epicondylitis as an inflammation of the epicondyle, or of the tissues adjoining the epicondyle of the humerus.

So, what does all this mean? Simply put, it is an irritation of the small muscles of the forearm at the elbow. There is usually moderate to severe tenderness to touch over the lateral elbow. Pain is usually experienced with resistance to extension of the wrist. There is not a specific incident that initiated the pain although there are daily activities that may increase the pain.

In the early stages there is little to no swelling over the area. In more severe cases there is often pain when picking up small objects or turning a doorknob. Even in these advanced stages the inflammation is rarely visible. Pain may be localized at the elbow and shoot down the forearm and into the hand. There may also be a noticeable decrease in grip strength associated with the pain.

Avoiding Or Changing Activities

Top 5 Tennis Elbow Exercises in 5 Minutes or Less!

If you have tennis elbow, you should stop doing activities that strain the affected muscles and tendons.

If you use your arms at work to carry out manual tasks, such as lifting, you may need to avoid these activities until the pain in your arm improves.

Alternatively, you may be able to change the way you do these types of movements so they do not place strain on your arm.

Talk to your employer about avoiding or changing activities that could aggravate your arm and make the pain worse.

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What Goes Wrong In Tennis Elbow

Chronic overuse stresses the extensor muscles, causing tiny tears in the tendons that result in inflammation, tenderness, and pain.

Tendons are made up of parallel strands of collagen lined up in side-by-side bundles. When strains and tears disrupt this arrangement, the body responds by deploying fibroblasts and other substances to form scar tissue that helps shore up the area. Repetitive injury prevents the scar tissue from healing properly, so it remains weak and painful.

Anatomy of tennis elbow

Tennis elbow occurs when repetitive stress causes small tears in the tendon that connects the extensor muscles which run between the wrist and elbow to the lateral epicondyle.

What Physical Therapy Entails

There are several different things that a physical therapist does to help reduce the symptoms associated with tennis elbow. This includes:

  • Education: Your PT will likely spend time discussing the movements and activities that can aggravate your condition and provide you with less-irritating modifications for your daily tasks. They can also help you select a wrist or elbow brace that can reduce the stresses placed on the degenerated tendon.
  • Stretching: The goal of therapy is to stretch out the affected area and to build strength in the affected muscles. Your therapist will help select appropriate exercises that accomplish these goals and will progress them as they become easier. Manual therapy techniques, such as massage or light mobilizations to the elbow, may also be performed to help reduce pain and improve your arm function.

While modalities like ultrasound or electrical stimulation may also be used for pain relief, their benefits are still in question and they should not take priority over stretching and strengthening.

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What Are Symptoms Of Elbow Tendonitis

Quick answer, symptoms of this condition include feeling pain and tenderness on the bony part of the outside of the elbow. Even though the injury is to the elbow, pain can be aggravated by doing things with your hands. This is because you use your tendons when using your hands, which causes pain to radiate up into your elbow.

What If The Home Remedy For Elbow Tendonitis Does Not Work

Tips for Treating Tennis Elbow

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.

Related Article: Tennis Elbow Defined.

The Jacksonville Orthopaedic Institute will continue to monitor the latest developments of coronavirus disease , we are committed to protecting the health and safety of our patients, families and caregivers. To read more about our safety measures go to JOI4U. JOI & JOI Rehab, encourages all patients to wear a mask to their appointment. Anyone with COVID-19 symptoms, including fever, cough or shortness of breath, should contact 904-JOI-2000 prior to your scheduled appointment. In an effort to adhere to the national social distancing request, please do not bring family members to your appointment unless they are needed for translation or transportation. You can also complete all of your new patient paperwork from home. To request registration paperwork electronically click HERE.

To schedule an appointment with an Orthopaedic elbow Specialist, schedule online, click below or call To schedule with JOI REHAB, call.

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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 Golfers elbow. 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.

What Symptoms Will I Have If The Tendon Is Inflamed

When the tendon is inflamed, moving your elbow is painful. Turning your hand or grasping objects can also be painful. this is why playing tennis while suffering from tennis elbow can be very painful because just before you strike the ball, you naturally squeeze the grip of the racquet and this can be extremely painful.

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What Exercises Should I Do If I Have Tennis Elbow

If your doctor says it’s okay, do the following wrist stretch, finger stretch, and grip exercises daily and the other exercises three times a week, every other day . Also, repeat the downward wrist stretch at the end of your exercise program.

You can do the stretching exercises before you play sports. Don’t do the strengthening exercises before you play sports because your muscles could get tired and you could get injured more easily.

It is important that you use smooth and controlled motions. Don’t jerk your wrist while doing the exercises. Put ice on your elbow until it is numb after you exercise.

An Overview Of Tennis Elbow Symptoms & Treatment

Exercises For Tennis Elbow Relief

Tennis elbow is a painful condition of the arm that occurs when the tendons in the elbow become overloaded or inflamed. Also known as lateral epicondylitis or epicondylopathy, tennis elbow is a condition that affects many people and is not just associated with playing tennis.

Any person, athlete or otherwise, who performs repetitive or stressful activities with the hand or arm is at risk for developing tennis elbow. Certain people, like plumbers, carpenters, butchers, painters, house cleaners, and even baristas who use their arms in specific ways for extended hours during the workday, are especially prone to this condition.

In this article, we will talk more in-depth about tennis elbow and ways to manage this common but uncomfortable condition.

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Wait For Your Doctors Go

Before jumping into any kind of exercise regimen after youve experienced a tennis elbow injury, you should always talk to your doctor. Strenuous activities of any kind may agitate the affected area, so be sure to get the okay from your physician before moving forward.

Your doctor will want to ensure that the pain and inflammation in your elbow have adequately decreased. Rest is one of the most effective treatments for tennis elbow, so you may have to avoid exercise for a short time as you heal.

Key Points About Lateral Epicondylitis

  • Lateral epicondylitis, or tennis elbow, is swelling or tearing of the tendons that bend your wrist backward away from your palm.

  • Its caused by repetitive motion of the forearm muscles, which attach to the outside of your elbow. The muscles and tendons become sore from excessive strain.

  • Symptoms include pain, burning, or an ache along the outside of the forearm and elbow. It gets worse and may spread down to the wrist if the person continues the activity that causes the condition. The grip may become weak.

  • Lateral epicondylitis is diagnosed by an exam of the elbow joint. The healthcare provider may need an X-ray or MRI to see whats causing the problem. An EMG may be done to look for nerve problems.

  • Lateral epicondylitis can be treated with rest and medicines to help with the inflammation. Exercises often help too. Rarely, surgery may be done to repair the tendon.

  • You can help prevent lateral epicondylitis by doing things like warming up before exercise or sports, increasing activity slowly, using the right equipment for activities, and strengthening your arm muscles.

  • Follow your healthcare providers recommendations to get rest and manage pain and swelling. Let your healthcare provider know if these strategies dont help reduce pain, swelling, and loss of function.

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Visit Orthobethesda For Elbow Treatment

If youre experiencing pain that radiates from the outside of your elbow and down to your forearm and wrist, you could have tennis elbow. This injury not only causes discomfort, but it can also be associated with weakness while performing activities like turning a doorknob and holding a mug of coffee. OrthoBethesda is here to provide premium elbow treatment to patients who encounter any of these symptoms.

Those living in Bethesda, MD, and the surrounding area are invited to give us a call at or contact us online today. Our orthopedic specialists would be pleased to meet with you to work out a treatment plan that helps target your specific symptoms.

When To See A Healthcare Professional

How to Treat Tennis Elbow with 3 Effective Exercises

Visit your doctor or physiotherapist if the pain continues after you have rested the elbow for one to two weeks, if there is throbbing pain that keeps you awake at night or if you notice wasting of your forearm muscles.

To diagnose tennis elbow, your health professional will examine you for:

  • pain or tenderness when they feel the tendons and muscles at the upper arm bone, over the outside of the elbow
  • pain near the elbow when the wrist is bent backwards or when you grip a hand .

Further tests, such as ultrasound or MRIs are usually not needed to diagnose tennis elbow.

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Treatments Abound But What Works

Many treatments relieve the pain, but in most cases only temporarily. Sometimes the best approach is to simply give the elbow a rest.

Here are some strategies that may help you prevent further injury to the tendon, relieve pain and inflammation, and preserve or restore function.

Initial treatment. Cut back on movements and activities that cause pain in the affected elbow, forearm, and wrist. For additional pain relief, apply ice to the epicondyle for 15 to 20 minutes every four to six hours for the first day or so. Oral over-the-counter pain relievers may also help, but because of the risk of side effects, don’t take them for more than four weeks. Some people find that it helps to wear an orthotic around the forearm.

Intermediate steps. If symptoms persist, your clinician may recommend a corticosteroid injection. This often provides immediate relief, but don’t take that as a go-ahead to return to activities that aggravate tennis elbow. After the injection, you’ll be given a program to follow that includes rest, ice, and acetaminophen, followed by physical therapy. Repeated injections can cause tissue atrophy, so clinicians usually recommend no more than two to four, even in cases of chronic pain.

Other measures. Surgery is an option in rare cases when the symptoms have lasted more than a year despite rest and other efforts to relieve pain and restore function.

Does It Involve Playing Tennis

Tennis elbow gets its name because it is a common injury among tennis players. However, you dont need to play tennis to develop the condition. As mentioned earlier, any activity that puts stress on the elbow can lead to tennis elbow.

Everyday activities that can lead to tennis elbow include:

  • Sports, such as tennis and golf
  • Lifting heavy objects

If you regularly participate in any of these activities, you might be more likely to develop the condition. Its essential to be aware of the risk of developing tennis elbow. Use proper form and technique to help prevent the condition. If you experience any symptoms, stop the activity and see treatment.

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What Are The Symptoms Of Tennis Elbow

The following are the most common symptoms of tennis elbow. However, you may experience symptoms differently.

At first, you may have pain, burning, or an ache along the outside of your forearm and elbow. With time, the pain gets worse. If you continue the activity that caused your condition, the pain may spread down to your wrist, even at rest. Pain may also persist when you place your arm and hand palm-down on a table, and then try to raise your hand against resistance. You may also feel pain when you try to lift and grip small objects, such as a coffee cup. A weak grip is another symptom of tennis elbow.

The symptoms of tennis elbow may resemble other medical problems or conditions. Always see your healthcare provider for a diagnosis.

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