Tennis elbow (or lateral epicondylitis) is a rather painful inflammation located on the outside of the elbow, which implies damage to the tendons that connect the forearm and the elbow itself. It is often the result of activities that require repetitive use of the joint, including of course tennis. In severe cases, tennis elbow can also involve surgery, but conservative therapy can generally be used to relieve symptoms and speed recovery.
Steps
Part 1 of 4: Recognizing Tennis Elbow
Step 1. Look out for pain radiating from the elbow down the forearm
In severe cases it can even reach the wrist. It can also be accompanied by redness in the joint region. If it's severe, you need to see your doctor to determine if it's a fracture or microtrauma. It may get worse when you perform these movements:
- Take an object.
- Turn something.
- Hold an object in your hand.
- Clench your fist.
Step 2. Think about what you were doing when you first showed symptoms
Tennis elbow is caused by overuse of the joint. If the pain comes on suddenly as you move it, it could be due to inflammation of the lateral epicondyle. However, if it occurs as a result of a fall on your elbow or after you hit it against something, it could be another type of injury.
- For a correct diagnosis it is preferable to consult a doctor. In the event of a fracture or microtrauma, the joint may not heal properly if proper care is not taken.
- Although the definition "tennis elbow" evokes an injury from a racquet sport, any repetitive activity can cause lateral epicondylitis, such as painting, rowing, building, gardening, and long-term computer use. time periods.
Step 3. See if you can lift an object over your head without pain
Tennis elbow causes pain when lifting objects. You may even feel it as you try in vain to raise your hands above your head.
- Alternatively, try raising your arm above your head and bending your elbow to touch your back. If you can't complete this movement, it could be lateral epicondylitis.
- Since other injuries can also cause pain when lifting your arms, you should see your doctor and tell him about your symptoms.
Step 4. Notice slight swelling in the affected area
Tennis elbow often causes slight swelling, but this may be absent if the injury is not severe. On the other hand, if it is strong it could indicate major damage, such as a fracture or microtrauma.
See your doctor if your elbow is swollen. He will prescribe the appropriate treatment in case of injury
Part 2 of 4: Using Conservative Therapy
Step 1. Rest
Like all ailments and accidents, epicondylitis also requires rest. Get enough sleep, avoiding repetitive arm movements that can put additional strain on the tendons.
Stop any activity that requires excessive use of your arm. For example, forget gardening, weight lifting, and video games. Give your elbow a break
Step 2. Apply ice or a cold pack
Wrap the ice in a thin towel and place it on the affected area for 15 minutes, 3-4 times a day.
Step 3. Bring a brace
Tennis elbow braces designed to help protect damaged tendons during recovery. However, wear it so that it hugs your arm just below the affected area, not directly over it.
Step 4. Do specific exercises
These are special stretching exercises that promote healing. However, if you feel a lot of pain while performing them, stop them immediately as otherwise you could make the situation worse.
- Stretch your wrist extensor muscle. Extend the arm with epicondylitis forward so that it is perpendicular to the torso, clenching the fist. Use the opposite hand to grab the fist and push it down so that the arm remains extended and the wrist is facing the floor. Stay in this position for 20 seconds, then relax your arms; repeat the exercise 5 times.
- Stretch your wrist flexor. Extend the affected arm forward so that it is perpendicular to the torso, keeping the forearm facing up. Turn the back of your hand so that your fingers are pointing towards the floor. With the opposite hand, grab your fingers by pushing them back towards your body until you feel a slight stretch in your forearm. Stay in this position for about 20 seconds; repeat the exercise 4 times.
Step 5. Exercise with a stress or tennis ball
They are indicated for the flexor muscles of the forearm and the small muscle groups of the hand and forearm. They will help you strengthen your grip by allowing you to safely hold and carry items over time. Sit in a chair and grab the ball in the hand of the arm with epicondylitis. Press it while remaining in this position for 3 seconds, then relax your hand. Keep practicing until you hold it for as long as possible. Practice 2 sets of 10 repetitions every other day.
Part 3 of 4: Seeking Medical Assistance
Step 1. Undergo diagnostic tests
Your doctor will likely order an x-ray to check if your arm is fractured. If she doesn't show any signs of trauma, she may prescribe a CT scan or MRI to check for any micro-lesions. Combined with the symptoms it will allow him to rule out other causes before diagnosing tennis elbow.
He may recommend that you see an orthopedist or sports doctor for further investigation and treatment
Step 2. Get physical therapy
It is by far the most effective tennis elbow treatment, helping to relax damaged tissue and relieve tension in the tendons. The physiotherapist will also teach you particular stretching exercises to be practiced with the help of another person.
Step 3. Consider professional massages
The manipulation of the muscles and tendons of the forearm is able to relieve the stress accumulated over time, favoring an improvement in inflammation.
Step 4. Treat yourself with medication
Your doctor may prescribe a non-steroidal anti-inflammatory drug to reduce the swelling and pain caused by tennis elbow.
Part 4 of 4: Preventing Further Episodes
Step 1. Avoid repetitive movements
It's easy to re-stress the tendon, so avoid straining your arm, as well as lifting heavy objects or performing strenuous exercises.
You will likely need to change the way you use your arm to avoid a flare-up of inflammation. Limit movements that cause you to lift objects, especially heavy ones
Step 2. Keep practicing
Stretching exercises indicated to heal tennis elbow can also prevent it from becoming chronic. So as soon as you can, stretch the flexor and extensor wrist muscles.
Step 3. Consider Platelet Rich Plasma (PRP), also called "autologous platelet gel", for chronic pain
It is a treatment that involves a collection of autologous venous blood (i.e. from the patient himself) which is subsequently subjected to double centrifugation and concentrated, after which it is proceeded to infiltrate it in the area subject to chronic pain in order to accelerate recovery. If tennis elbow is a persistent problem, talk to your doctor about this solution.
It is not a common treatment for tennis elbow, but it can be used by patients suffering from chronic pain and continuous inflammation. Check with your doctor to find out if it is right for your health needs
Advice
- The recovery time varies from a few weeks to a few months, or even years. Talk to your doctor if you are unsure and worried.
- Tennis elbow is not characterized in the same way in all patients, so don't worry if you don't get results with therapies that are found to be effective for other people.
