Tennis elbow

This article provides general information about tennis elbow and simple exercises that may help.

What is tennis elbow?

It is caused by a strain of tendons in the forearm.  attendance become inflamed where they join the Bony part on the outside of your elbow joint.  any activity that involve gripping and twisting of forum can cause this type of strain –  most cases aren’t actually related to tennis or any kind of exercise.  golfers elbow is a similar condition that affects the inside of the elbow joint near the funny bone.

What are the symptoms?

Symptoms vary–  you may have mild discomfort when you move your arm for the pain may be bad enough to disturb you sleep.  the outside of your elbow will feel tender to touch and there may be swelling.  you may also have pain  further down your  forearm.  repetitive movements of the  wrist will make pain was especially if combined with a weight for example if you are looking boxes.

What can be done to help?

Simple self help treatments are probably all you will need to clear up your tennis elbow.  most cases will help within about two weeks. the first thing you can do to help is to stop any movements that may be causing your symptoms.  for example, lift objects with your palm facing upward and elbows bent.

Medication

Your doctor will prescribe you the right medicine.  it’s important that you take them regularly and that the recommended dose to help you control the pain and allow you to continue exercising. don’t wait until your pain is severe before taking painkillers.  you can also rub anti-inflammatory cream directly onto the painful area.

Steroid injection

If the pain hasn’t over 2-4 weeks you should see your doctor.  they may suggest a steroid injection into the tender area. one injection is probably all you will need, though you may still need to rest your elbow for two to three weeks afterwards

Physiotherapy

Along with medication you can take physiotherapy.  Physiotherapy can help you to manage pain and improve your strength and flexibility.  a physiotherapist can provide a variety of treatments help you understand your problem and get you back to your normal activities. they may recommend and epicondylitis clasp,  which can help reduce the strain on your elbow if you need to make repeated to hand and elbow moments,  example while you are working.

Your pain should is within two weeks and you should recover over approximately a 4 – 6 week period.

You should carry on with these exercises overleaf for at least six to eight weeks after the pain disappears to help prevent symptoms returning.

Therapeutic exercises

It is highly recommended to learn the exercise properly under the guidance of a physiotherapist

Wrist turn : Bend your elbow at a right angle and hold out your hand,  palm up.   turn your wrist slowly so that you are palm is now facing down. hold for 5 seconds and then slowly release.  do 3 sets of 10 repetitions.

Wrist turn with weight : Repeat the exercise while holding a lightweight (example a water bottle filled with water)

Wrist lift (palm up) : Bend your elbow at a right angle.  hold a light weight (e.g. a tin of beans) palm up.  bend your wrist slowly towards you.  hold for 5 seconds and then slowly release.  do three sets of 10 repetitions.

Elbow bend : Stand up straight and lower your arm to one side.  bend your arm slowly upwards so your hand is touching your shoulder. Hold for 15 to 30 seconds repeat 10 times.

Wrist flex : Keeping your arms straight front with your palm facing on gently bend your wrist down.  use the opposite hand to press the stretching hand back towards your body and hold for 15 to 30 seconds.  straighten your wrist.  gently bend the stretching hand backwards and use the opposite hand to pull the fingers back. Old 15 to 30 seconds. Do 3 sets with each wrist.

Summary

• Tennis elbow is caused by a strain to the tendons in your forearm.  you may feel pain in your arm and tenderness in your elbow.
•  It can often be easily treated and your pain should ease within 2 weeks.
• We can avoid repetitive to movements of the elbow and hand.
• You can take medicine to ease pain. taking them before exercise can help you stay active without causing extra pain.
• Using an ice pack or warm water bottle and learning how to protect your joints will help
• Try the exercises suggested here to help ease pain and prevent future symptoms.
• Learn the exercises from a physiotherapist.
• Physiotherapy will help you recover  promptly.