Tennis elbow, or lateral epicondylitis, is a common condition characterized by pain on the outside of the elbow. Despite its name, tennis elbow doesn't exclusively affect tennis players. Anyone who performs repetitive gripping or wrist-bending motions is at risk. This includes artists, craftspeople, clerks, and anyone who frequently sits at a computer.
What is tennis elbow?
Tennis elbow occurs when the tendons in your forearm become inflamed and irritated from overuse. These tendons attach your forearm muscles to the bony outer prominence of your elbow. If not treated, the tendons can start to pull away from the bone.
Symptoms of tennis elbow
Pain on the outside of the elbow that can travel down the forearm and into the wrist
Tenderness at the bony prominence on the outside of the elbow
Weakness in your grip
Difficulty with activities requiring forearm and wrist movement
Pain while lifting things
Massage and acupuncture can help
Massage therapy can be very effective for tennis elbow. Massage helps to:
Reduce muscle tension and stiffness
Improve blood flow to the area
Decrease pain and inflammation
Release fascial adhesions (see our earlier article, Fascinating Fascia)
Acupuncture is also often effective. Many patients find that acupuncture accelerates healing and brings an overall balance to their bodies and minds. Since the underlying cause of tennis elbow is about unbalance and overuse, acupuncture can help address the deeper issues behind the cause.
The role of chiropractic care
Chiropractors specialize in treating musculoskeletal conditions, including tennis elbow. Their approach focuses on restoring proper alignment and function to the body. Some of the things your chiropractor might do during your session are:
Chiropractic adjustments: Gentle manipulations can help improve joint mobility and reduce nerve irritation, which can contribute to tennis elbow pain.
Soft-tissue therapy: Techniques like massage and muscle stretching can help relax tight muscles and improve blood flow to the area.
Lifestyle advice: Chiropractors can provide guidance on proper posture, ergonomics, and exercise modifications to prevent recurrence and accelerate healing.
Home care for tennis elbow
Regular home care is essential for healing from any injury. Here are some effective strategies for treating tennis elbow at home:
An elbow brace is a crucial part of recovering from tennis elbow. This thin, deceptively simple piece of equipment acts as an alternative fulcrum for where your tendons attach to your elbow. The brace gives your tendon necessary time and rest to heal, and should be worn as much as possible, most essentially while you are using your arm.
Rest the elbow, and avoid activities that aggravate the condition. If anything hurts, stop immediately. This is not a condition where you want to push through the pain.
Apply ice packs to the elbow several times a day, and especially when you are done working, can help reduce inflammation. A good rule of thumb is 8X3 - ice for 3 sessions, 8 minutes each, with a rest in between.
Regularly stretch your top forearm, or extensor muscles. Try gently tucking your thumb inside your hand, then folding your wrist back toward yourself.
As soon as you can do so without pain, hold a soup can or a two-pound weight in each hand, then slowly flex your wrists back and forth five times through their full range of motion. Do this every morning and night, working your way up to 25 repetitions. But if it hurts, stop right away.
Prevention is key
Preventing tennis elbow involves making lifestyle changes and adopting proper techniques. Ensure your workspace is set up to minimize strain on your arms and wrists. At Parkside, we can help you understand good body mechanics, but you might also consider a visit to an occupational therapist who can help you design the best setup for your body.
Whether it's work or play, focus on maintaining correct form whenever you do something that involves repetitive arm, hand, or wrist movements. Build strength in the forearm muscles to help prevent future injuries. Take short breaks during activities that involve repetitive arm movements can reduce strain. Avoid sudden increases in the intensity or duration of activities, such as going full force on a new hobby, or cramming to finish a work project. Incorporating ergonomic practices and regular exercise into your routine can help reduce your risk of developing tennis elbow.
Come visit us at Parkside
Come see our expert team at Parkside Clinic where we tailor our care to your specific condition and tap into your body’s natural healing ability. Make an appointment, or if you have any questions, contact us.
