Tennis elbow is a painful condition caused by inflammation in the forearm and outside of the elbow. Although it’s typical among those who play racquet sports, it’s also a common work-related injury among those who repetitively use their forearm muscle, such as painters, gardeners, brick layers, and writers, or people who are constantly working at their computer. The good news is, tennis elbow can often be treated at home with rest and exercises. Here are seven tennis elbow relief remedies to feel better!
What Is Tennis Elbow?
Tennis elbow, also known as lateral epicondylitis, is swelling or tearing of the tendons that bend your wrist backward away from your palm. It typically results from overuse of the muscles and tendons in the elbow and is common in racquet sport athletes as well as those who require repetitive and vigorous use of the forearm muscle or repetitive extension of the wrist and hand. Think: Painters, plumbers, writers, and carpenters. Tennis elbow is not necessarily related to tennis, although tennis players often develop the condition due to repetitive muscle use.
What Causes Tennis Elbow?
- Overuse
Repeating the same motions again and again can lead to pain and tenderness on the outside of the elbow. It can lead to the degradation, or in some cases, micro-tearing of the tendons that join the forearm muscles on the outside of the elbow. This can happen due to the overuse of everyday activities such as gardening, cutting tough food, using scissors, sporting activities that involve a lot of throwing, and manual work such as plumbing, typing, or gardening. - Incorrect Technique
Tennis elbow is also caused by repeating incorrect movements of the arm. This can lead to small tears in the tendon attachment at the elbow. Incorrect technique in tennis or other racquet sports can cause the power in the swing of the racquet to rotate through and around the wrist. This creates a movement on the wrist instead of the elbow joint or shoulder, which increases pressure on the tendon and can cause irritation and inflammation.
6 Symptoms of Tennis Elbow
- Pain, burning, or aching along the outside of the forearm and elbow (this may get worse and spread down to the wrist if you continue to do the activity that caused it).
- Weakened grip.
- Pain when trying to lift or grip a small object, such as a coffee cup.
- Pain when you try to raise your hand against resistance.
- Pain when you lift or bend your arm.
- Pain when twisting your forearm (turning a door handle or extending the forearm fully).
7 Tennis Elbow Relief Remedies
1. Rest and Ice
If you have tennis elbow, try your best to rest and stop the activity that produces the symptoms. A break in activity allows the tears in the tendon attachment to heal. You can also use ice packs to help reduce inflammation. This will also help heal the muscles. Apply ice packs to the forearm and elbow for 15-20 minutes at a time, multiple times a day. You can also use anti-inflammatory medicines such as Ibuprofen to help with the pain.
2. Exercise: Towel Twist
There are a number of effective exercises you can use to manage the symptoms associated with tennis elbow. The towel twist works your wrist extensors and wrist flexors (a group of muscles that connect into the elbow). These muscles are often subject to overuse, which leads to pain and inflammation.
Sit up straight in a chair with your shoulders relaxed and feet flat on the ground. Hold a towel with both hands out in front of you. Twist the towel in opposite directions as if you’re wringing out water. Repeat 10 times in one direction, then again in the other.
3. Wrap or Brace Your Forearm
Supporting the area can help realign the muscle fibres and relieve pressure on the area. You can wrap your elbow in a compression bandage or a tennis elbow support strap. Your physician may also recommend using a brace or splint for two to three weeks to keep the elbow still and out of action.
4. Exercise: Wrist Extension
Your wrist extensors are the muscles responsible for bending your wrist. They’re quite small, but these muscles- which connect in your elbow- are subject to overuse. This exercise works the wrist extensors.
Sit while holding a one or two pound dumbbell with your palm facing downward. Rest your elbow on your knee and extend your wrist, curling it toward your body. Try your best to isolate your wrist, keeping the rest of your arm still. Repeat 10 times on each side. You can also do this without a dumbbell if it’s too challenging.
5. Exercise: Fist Clench
Tennis elbow often causes poor grip strength. Working the long flexor tendons in the fingers and thumb can help build these muscles and improve your ability to perform daily activities.
Sit with your forearm resting on a flat surface in front of you. Hold a stress ball or rolled up sock in your hand. Squeeze the object and hold for 10 seconds, releasing, and repeating 10 times. Switch to the other arm and repeat.
6. Physical Therapy
A physical therapist can help suggest exercises to help recondition the muscles and improve the load capacity of the affected tendon. They often advise racquet sports players to strengthen their shoulders, upper arm, and abdominal muscles to help reduce the wrist extensors during shoulder and arm movements. If you feel like you need advice from an expert, visit a physical therapist.
7. Exercise: Rhythmic Stretching
Muscle knots, also called muscle trigger points, can be a factor in tennis elbow. Rhythmic stretching can work out and stimulate affected muscle groups. Sit on the edge of a chair or bench placing your hands behind you. Your hands should be palms down with your fingers pointed backward. Lean back into your arms slightly to increase the intensity. Then, lay the backs of your hands down with your fingers still pointed backward. Lean into it as much as you feel comfortable.
Tennis elbow can be super painful and uncomfortable. Try these remedies and exercises for relief!
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