Essential Guide to Tennis Elbow
Tennis elbow is a condition that causes pain around the outside of the elbow. It usually develops by overusing the muscles that are attached to your elbow & used to bend your wrist. If the muscles or tendons are strained, tiny tears & inflammation can develop near the bony lump on the outside of the elbow.
Tennis elbow is occasionally caused by playing tennis or another racket sport, normally because of poor technique or equipment (such as incorrect grip size). However it is often due to other activities that place repeated stress on the elbow joint such as decorating & DIY. If your pain is worse at work & you have issues using a PC or laptop contact your Occupational Health department (if you have one) to assess your workstation set up.
Pain on the outside of the upper forearm just below the elbow joint.
Pain on lifting or when bending the arm.
Pain when gripping small objects such as a pen.
Pain & tenderness in the muscles of the forearm.
Pain when twisting the forearm when opening a jar or door handle.
Tennis elbow will eventually get better without treatment, however you will need to rest from the activity that is causing the issue. Some treatments can be used to improve your symptoms or help with recovery.
Ice can help to relieve the pain.
Soft tissue therapy such as massage can help to reduce tension in the forearm muscles.
Joint mobilisations can reduce stiffness & increase range of movement of the affected elbow joint.
An elbow strap can be used temporarily to offload the muscles/tendons. If you do decide on this make sure that you have time during the day & night where you take the strap off. (https://www.amazon.co.uk/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=PSB+elbow+strap)
These exercises are for information purposes only - use them if you have been diagnosed with tennis elbow.
Grip strengthening exercise using a tennis ball or rolled up socks.
Forearm twist (supination) with a light weight.
Wrist extension isometric contraction.
Wrist extension with a light weight.
Wrist flexion with a light weight.
Wrist flexion stretch
If you have any questions please feel free to contact me on 07787 563775 or via email at emma@ehsports therapy.com