Hey everyone! When we hear the term "tennis elbow", the first thing that probably pops into our minds is that it's an issue exclusive to tennis or badminton players. Well, medically, it's called "lateral epicondylitis", which means inflammation and pain in the tendons where the forearm extensor muscles start on the outside of the elbow.
But here's the thing, tennis elbow isn't just for athletes. Think about housewives who are constantly doing chores that involve repetitive elbow movements, chefs who are always chopping and stirring, pianists with their long hours of playing, and carpenters working with tools. They're all at risk too. That's why the name "tennis elbow" is a bit misleading. It explains why even those who've never picked up a tennis racket can still end up with this condition.
You know, tennis elbow has some pretty distinct signs that are easy to notice. I remember when I started getting it, the outside of my elbow felt like it was on fire. It was so tender that even the slightest touch hurt. And that pain? It didn't stay put. It was like it had a mind of its own, traveling down my forearm and right into my hand.
My forearm muscles, they were as tight as guitar strings. Every time I tried to move my elbow or wrist, it was like there was something blocking the way. They just didn't have that smooth, easy movement like before. I was really relieved that swelling wasn't an issue, but that was only about silver lining.
Then there were those everyday actions that would send the pain through the roof. Like when I'd wave hello to someone, the simple act of extending my wrist would make me wince. Turning a doorknob, something I'd done countless times without a second thought, became a challenge because of the pain that shot through my elbow. Wringing out a towel after a shower? Forget it. Even playing a casual game of badminton, which used to be so much fun, became a nightmare as the pain got unbearably intense with every swing of the racket. It's crazy how such normal activities could trigger so much pain.
Treatment Options for Tennis Elbow
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Non-surgical Treatment (Conservative Treatment)
Most people with tennis elbow can try conservative treatment methods. First off, give your elbow a good rest. Let it relax and recover. Wearing protective gear can also help support your elbow. Applying ice packs can ease the pain, and taking some painkillers might give you some relief too. Another common method is local corticosteroid injections. Besides these, there are other options like exercise therapy, small needle-knife treatment, acupuncture, massage, fuming and steaming therapy, and extracorporeal shock wave therapy. These can all work pretty well, so you can choose based on what suits you.
Most folks, like my friend Tom, can start with conservative treatment. Rest is super important. He had to put his badminton racket away for a while. Wearing an elbow brace can also help a ton. He found that putting ice on his elbow a few times a day helped with the pain. And sometimes, taking over-the-counter painkillers gave him some relief. Another option is getting local corticosteroid injections, but you should talk to a doctor about that first.
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Surgical Treatment
However, for a small number of people, the symptoms are really severe, and no matter what conservative treatments they try, nothing seems to work. In those cases, surgery might be the next step. But don't worry, your doctor will only recommend it if it's really necessary.
Rehabilitation Exercises for Tennis Elbow
During the conservative treatment period, incorporating functional exercises is highly beneficial. Paired with the cambivo 2 pack tennis elbow brace, these exercises can be more comfortable and effective. This brace offers excellent support to the elbow joint, helping maintain stability during exercises and reducing the risk of additional stress and injury.
While you're undergoing conservative treatment, doing some functional exercises can be super helpful:
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Finger Extension
Separate your thumb and little finger as wide as you can and stretch a rubber band between them. Then, slowly bring them back together. Do 10 reps in one set, and aim for 3 to 5 sets a day. This simple exercise can help loosen up the muscles in your hand and forearm.
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Wrist Extension
Stretch out the affected arm with your palm facing up. Use your other hand to hold the fingers of the affected hand. While keeping your arm straight, gently bend your wrist backward until you feel a nice stretch. Hold it for about 20 seconds, then relax. Wait for 30 seconds and repeat. Do 5 reps in one set, 3 to 5 sets a day.
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Wrist Extension Resistance Training
Grab a small dumbbell, something around 0.5 to 1 kilogram. Hold it with your palm facing down and rest your forearm on your knee. Then, slowly lift your wrist up and then lower it back down. Do 15 reps in one set, 3 to 5 sets a day. This exercise is great for strengthening your wrist.
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Grip Training
Get a tennis ball or a hand gripper. Squeeze it as hard as you can with the affected hand. Do 20 squeezes in one set, 3 to 5 sets a day. This will help improve your hand's gripping power.
Daily Precautions for Tennis Elbow
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For all you sports lovers and athletes out there, before you dive into intense workouts, make sure to do a proper warm-up. Stretch those tendons and get your muscles all fired up. It can really reduce the risk of getting tennis elbow.
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If you're not into tennis or badminton, still be careful with your daily movements. Avoid overdoing wrist and elbow extensions, and don't carry heavy things for too long. These seemingly ordinary actions, if done too often, can lead to tennis elbow.
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One more tip - try to build up the strength of your forearm muscles. Simple exercises can make a big difference in preventing tennis elbow.
I hope all this information helps you better understand and deal with tennis elbow. If you have any doubts or if your symptoms don't improve, don't hesitate to consult a doctor. Take care of yourselves!
