Rest, ice, compression and elevation are the best treatment for tennis elbow, followed up with specific exercise and physical therapy. Tennis elbow (lateral epicondylitis) refers to an injury to the outer elbow tendon that occurs after strenuous overuse of the muscles and tendons of the forearm, near the elbow joint.
Likewise, how do you fix tennis elbow?
Treatment for Tennis Elbow
- Icing the elbow to reduce pain and swelling. …
- Using an elbow strap to protect the injured tendon from further strain.
- Taking nonsteroidal anti-inflammatory (NSAIDs), such as ibuprofen, naproxen, or aspirin, to help with pain and swelling.
People also ask, can tennis elbow happen suddenly?
Signs and Symptoms
Symptoms of tennis elbow can occur suddenly as a result of excessive use of the wrist and hand for activities that require force, such as lifting, twisting, or pulling.
What can be mistaken for tennis elbow?
Other Conditions Mistaken for Tennis Elbow
- Medial epicondylitis, or golfer’s elbow, causes pain in the same area as tennis elbow. …
- Osteochondritis is a joint disease. …
- Arthritis can wear down the protective cartilage around the elbow.
Use a brace while sleeping
By doing so, they help reduce pressure on the injured elbow tendons, and this can help reduce pain that’s keeping you up at night. These braces help keep the forearm muscles from contracting fully, and this can be helpful to your tennis elbow if you typically clench your fists at night.
Deep tissue massage to the forearm is a very effective method of easing tennis elbow and healing it much faster than rest alone. Deep tissue massage will enhance circulation and combining this with friction therapy to the tendons on the elbow joint, positive results are seen.
Exercises for Tennis Elbow
- FINGER STRETCH WITH RUBBER BAND. Place a rubber band around your thumb and fingers, and slightly cup your hand. …
- GRIP. …
- DOWNWARD WRIST STRETCH. …
- WRIST CURL (PALM UP, PALM DOWN) …
- ELBOW CURLS (PALM UP, PALM DOWN) …
- FOREARM PULL (OPTIONAL) …
- FOREARM TWIST (OPTIONAL)
Heat is a solution to provide long-term healing and relief from the pain of tennis elbow. Applying heat to your tennis elbow promotes the flow of blood to this area. The heat relaxes and expands the muscles around your elbow and improves blood flow. Applying heat is recommended tennis elbow stretches and exercises.
Pushups are a very popular body-weight exercise. However, this exercise is one that you should definitely avoid if you have tennis elbow. Pushups are designed to work your triceps, pectorals and shoulders, but you will have to bend your elbows repeatedly to do them.
Sleeping with tennis elbow
To avoid putting strain on your elbow while recovering from tennis elbow, you should sleep on your back and try to keep your arms in a straighter, more natural relaxed position. It helps to prop up each arm on pillows on either side of you.
Repetitive lifting or motions: Exercises that rely on repetitive lifting or repetitive motions of your elbow and wrist can agitate your injury. When you’re working out in this condition, do as few repetitions as possible.