Tennis players need to have a strong grip to ensure they can get a good swing to serve or rally between each point. Tennis Elbow, also referred to as Lateral Epicondylitis, can impact more than just tennis players though. Tennis elbow is an overuse injury that can stem from repetitive use and irritation to the extensor tendons and muscles on the back of the forearm. Tennis elbow is pain that can often extend from the forearm and all the way down to the wrist area, which can have an impact on not only playing some of your favorite sports, but other daily activities as well. Before beginning any exercise or stretching routine, consult with a qualified healthcare professional.
Take a look at some of the ways physical therapy can be an effective treatment option for tennis elbow and some helpful tips to prevent tennis elbow.
Tennis elbow often stems from overuse to the extensor tendons and muscles on the back of the forearm which attach to the elbow. There are several ways that individuals can reduce the likelihood of developing tennis elbow and methods to alleviate pain in the event that it begins to become irritating.
One important step in making sure that you can prevent and alleviate pain from tennis elbow is to get it treated in the early stages. In many scenarios, overuse injuries can get worse with time as individuals try to “push through the pain” or attempt to ignore it. Ignoring tennis elbow without getting it properly evaluated and treated can often make the injury worse and lengthen the time it takes to properly recover and find relief from the discomfort. Physical therapy is an effective treatment option for individuals who are currently experiencing tennis elbow pain and over 100 other conditions.
Due to the nature of the injury and discomfort that tennis elbow can cause, one of the best things that you can do to alleviate pain and prevent tennis elbow is to make sure that you’re getting adequate amounts of rest and recovery sessions. As with most injuries, your body needs an adequate amount of time to repair itself and begin the process of healing. If you’re constantly putting stress and tension on your elbow, forearm, and their respective muscles/tendons, it can become difficult to properly recover.
If you begin to feel discomfort or your arm becomes sore, consider taking a break to avoid making the pain worse. When discomfort or pain begins to set in, discipline for proper technique and form can slip as well which may also cause an injury. A proper balance of rest and recovery is essential to alleviating pain from tennis elbow and doing all you can to ensure that it doesn’t develop from a pattern of overuse.
The next thing one can do to reduce the likelihood of developing tennis elbow and alleviate pain is to do your best to implement a proper warmup and stretching routine before physical activity or exercise periods. Proper warmup and stretching routines can also be incredibly useful if you routinely use your arms, elbow, forearms, and wrist for your job. Giving your body time to get used to the movements and stress that will be placed upon it before physical activity can pay dividends when it comes to alleviating tennis elbow pain and reducing the likelihood of an injury.
Before implementing a proper warmup and stretching routine, consult with a qualified healthcare professional or physical therapist who can provide a proper evaluation and educate you on the best stretches and warmup exercises you can implement before beginning physical activity.
Another way to alleviate tennis elbow pain and reduce the likelihood for an injury is to reduce the irritants that could potentially cause discomfort. A good example to consider is any type of work equipment which could be contributing to your tennis elbow. If you’re using power tools that could be causing repetitive vibrations or place your arm at an awkward angle for extended periods of time, it may be causing irritation.
Do your best to avoid using equipment or keeping your arm and elbow in a compromising position for extended periods of time because you want to reduce items and activities that could be irritating those muscles and supporting structures.
The next thing to prevent tennis elbow and alleviate tennis elbow pain is to avoid repetitive tasks and motions which could be placing strain on your elbow and forearm. Whenever possible while dealing with tennis elbow pain, consider substituting activities or using assistive devices which will help you reduce the amount of repetitive tasks or motions that might be placing strain on your elbow and forearm. A few simple adjustments can make a difference in the amount of stress you place on your arm and may help speed up recovery by giving your body a little bit of relief to spur on the healing process.
In addition to reducing the stress you place on your elbow from the tips we’ve outlined above, you should also consider applying ice to help reduce the inflammation and discomfort that can stem from tennis elbow. Icing your tennis elbow may help to alleviate some of the pain temporarily and reduce the inflammation that can build up over time or after periods of activity where you’re consistently bending, straightening, and using your arm, forearm, and elbow.
When applying ice to reduce the inflammation and discomfort on your elbow, apply the ice pack with a light towel to the injury for five to ten minutes every two to three hours to help prevent frostbite.
Implementing a strength-building and stretching exercise routine can also be beneficial in helping to alleviate tennis elbow pain and reduce the likelihood of future injury. Often, strengthening the shoulder muscles can help support the arm and reduce the symptoms of tennis elbow. Before beginning any type of exercise or stretching routine, you should consult with a qualified healthcare professional or physical therapist who can evaluate you for specific areas of weakness or mobility issues and educate you about the proper ways to perform the maneuvers.
Adding stretching and strength-building exercises to your routine can be beneficial in treating underdeveloped and under-utilized muscles which can help to improve function and increase grip strength.
Physical therapy can be an effective treatment option for Tennis Elbow or as it’s also referred to as Lateral Epicondylitis. Our licensed and trained physical therapists are movement experts who can help you alleviate pain, improve and restore function, and address the pain that could be extending from your elbow to your forearm or wrist.
Schedule an appointment today at a nearby PT clinic to see how physical therapy can help you alleviate Tennis Elbow pain and discomfort.
