Treat Tennis Elbow And Ace The Pain


Chances are, if you are encountering pain in your elbow, you are most likely suffering from “tennis elbow.” Tennis elbow, or elbow tendonitis, is one of the most frequent challenges reported by individuals looking for relief from their elbow pain.

At the root of Tennis elbow, or “lateral epicondylitis” is the same culprit responsible, as is in most cases of tendonitis, and that is worn out tendons. The repetitive strain placed on elbow tendons doing the same strained elbow motion over and over, results in micro tears on the tendons that attach the forearm muscles to the arm bone connecting at the elbow joint. The result from such wear is dreadfully and quite constant pain.

Elbow tendonitis strain is most often experienced around the area where the tendons of the outer elbow bind to the bony point on the exterior part of the elbow. Although elbow tendonitis primarily occurs on the outside of the upper forearm, it can also impact anywhere from the elbow joint to the wrist. The elbow tendonitis tears reveal themselves by the telltale signs of inflammation, swelling, and sensitivity to touch.

Most people are inclined to think that tennis elbow is caused by playing tennis. Playing tennis is just one of the numerous causes of elbow tendonitis, and it actually represents a very minor percentage of those bothered by tendinitis symptoms. Simply stated, the most frequent cause of “tennis elbow” is ANY prolonged, unvarying activity which places a continuous strain on the forearm muscles. For example, painting ceilings or walls. This is a perfect instance of a repetitive motion, performed under strain, at an unnatural angle, with infrequent breaks.

Therefore, people who are manual laborers, like plumbers, gardeners, painters, are at a higher risk of developing tendonitis. People who are at an equally high risk for fostering elbow tendonitis are athletes. Most racquet sport devotees, and golfers are likely to strain and overburden elbow tendons and forearm muscles, whether through occupational activities or the thrill of the competitive game.

Elbow tendinitis has another ‘easy mark’ risk factor, and that is the natural process of aging. Individuals between 35-65 fall into the most prevalent category of tennis elbow targets. As we age, our tendons lose their stretchiness and their resilience. The elbow tendons naturally and gradually become more brittle, and subsequently, subject to a more shatter-able state. The tendonitis causes that aging elbow tendinitis sufferers fall prey to are ultimately the exact causes that all tendonitis sufferers experience, only with increased vulnerability due to the onset of brittle tendons.

Several other reasons for elbow tendonitis exist, besides persistent strain, for instance an accident where the elbow itself is jarred or shocked. A more common cause for elbow tendinitis are those who are untrained at the specific activity they are participating in. This lack of proficiency increases the inflammation of their strained tendons often through poor judgement. An example of this would be using equipment that is incorrect, like golf clubs that are too heavy, or too long. Often sports such as golf or tennis are expensive, so individuals may make use of equipment that is disproportionate to their physique. Ill fitted racquet’s, a sudden increase in how often an individual works or exercises, or lastly, faulty equipment promotes the individual to compensate, creating hazardous movements, thus provoking tendonitis symptoms.

A safegeneral statement is that those who are not somewhat fit, or in good physical condition, will contribute to their chances of developing elbow tendonitis. Sudden acceleration in how often an individual works, or works out is a recipe for strained muscles. The muscles employed for such tasks will be ill prepared for the stress, and often the wrong ones to engage for the action. Repetition of such motion intensifies the negative result. Muscles subjected to impulsive and unusual intensity in exercise or job related activity are in jeopardy of elbow tendinitis symptoms. Take a beginner instruction course when learning a new sport. Improve your technique. Study with a professional. The same applies to manual labor skills. Sharpen your abilities. Learn from a mentor or participate in an apprenticeship.

The most prominent symptom that individuals with elbow tendonitis notice is pain. Diminished strength, tightness, and a general restriction of movement are customary impacts of tennis elbow. Numbness, and a prickly burning can also be experienced. Sufferers report that elbow tendonitis symptoms manifest themselves as sharp pain around the elbow itself, and may be excruciatingly worsened by flexing back the wrist, or clutching items such as racquets, or rakes, etc. People often struggle with elbow tendonitis pain both during and after their strenuous repetitive activity, as well as while trying to sleep at night, or first thing in the morning. Such pain can be prevented with knowledge of elbow tendonitis causes, prevention, and treatment.

One of the most effective treatments for tennis elbow treatment is the long-standing R.I.C.E. strategy, which stands for:


Elbow tendonitis significantly responds to this treatment if utilized as soon as thetennis elbow pain occurs. Swift application and dedication to this method can make or break your recovery time, and reduce your chances of re-injury. Simple stretching exercises incorporated into your daily workout can help reduce the impact of tendonitis. This important addition to your overall physical conditioning will have a substantial influence, and can serve to be preventative as well. The warming up and cooling down of your muscles before high risk repetitive activity will dramatically assist in their resistance to injury. Stretching and massage of elbow tendons can improve blood flow to the damaged area, thus promoting the delivery of much needed oxygen and nutrients to the disabled region.

The individual may wish to take over the counter medications that are designed to combat inflammation and pain in the tendonitis affected area as well. These medications should be monitored closely, so that the individual does not participate in activity before they are ready, because their pain is masked. Once the elbow tendonitis is headed in the direction of rehabilitation, the individual should design a future fitness plan that focuses on strengthening his or her muscles, as well as paying careful attention to flexibility. A strong and flexible elbow tendon is not as likely to be injured by strain and repetitive movement. The benefits of such conditioning will be well worth the effort.


Source by Anne K West, Ph.D.