Tennis Elbow is the inflammation of connective tendons between the upper arm and forearm. This infection can be caused by several factors, such as repeating the use of elbow muscles, pulling or pushing heavy weights, or any accidental injury. Its common symptoms are pain in the elbow or forearm; acute condition causes pain in the whole arm and wrist. Other symptoms include loose grip in holding things, swelling, and limited hand and arm movement. Tennis elbow can be cured with certain precautions and medical therapies. In this comprehensive guide, we will explore the tips and therapies for lasting relief in Tennis elbow.
Who is at Risk?
- Tennis players or those who are involved in racket-related games
- Athletes who use their arms for repetitive motion
- Workers with repetitive use of arms, such as carpenters, painters, butchers, and plumbers
- Women who are involved in sewing tasks or other hard work of arm
- Excessive smoking can also cause tennis elbow
Immediate Relief Strategies
The initial stages of elbow tennis can be cured with safety precautions and mild painkillers. However, it requires complete medical care and therapy if the infection persists for a long time. Here are some suggestions for immediate relief:
Rest and Activity Modification
Rest is the most essential way to relieve tennis elbow because movement and activities can cause further damage to tissues. Therefore, the affected person should restrict the arm movement. Don’t try to hold anything with a damaged arm; maintain its stability by avoiding all pain-related activities.
Cold Therapy
Apply ice cubes periodically for 10 to 20 minutes, which helps reduce pain. The ice reduces swelling and inflammation in damaged tissues and numbs pain for some time. Ice packs regulate the healing process by standardizing blood flow in the body.
Pain Relief
Use a specific anti-inflammatory gel or medicated products for pain relief. Consult with a medical professional before using any medication on yourself. Doctors recommended products and meditation containing Ibuprofen and naproxen act as an antidote against pain. They provide relatively fast relief.
Therapeutic Exercises
These exercises increase muscle flexibility and help to grow endurance abilities in patients. The following exercises are fruitful for tennis elbow.
Stretching Exercises
This type of exercise reduces tissue stiffness without moving the arm at a difficult angle. Forearm stretching can also improve the healing process in elbow tennis. Towel twists and wrist lifts are suitable exercises for the healing process of extensor tissues.
Strengthening Exercises
These exercises strengthen the forearm muscles. They are conducted using lightweight and resistance tools. Wrist curls with dumbbells and a grip strengthener are beneficial for tennis elbows.
Professional Treatments
If it is the initial stage, the problem can be resolved at home. However, in severe conditions, professional treatment of tennis elbow is necessary. An expert physiotherapist can diagnose the reasons and suggest the best healing method.
Physical Therapy
Professional physiotherapists tailor therapy methods according to the health of the patient. Patients can treat tennis elbow with a package of healing processes. For example, the problem is cured with strengthening exercises, manual therapy, and medical advice. The therapist uses massage techniques under medical restrictions, which cause the softness of joints and tissues. The soft tissues respond freely to the pain-free movement of the arm.
Medical Interventions
Medical assistance is necessary when home remedies do not show positive outcomes. This intervention can be surgical, or the injury can be cured with simple medication and therapy.
- Corticosteroid injections
These injections can eradicate the factors that cause the secretion of inflammatory chemicals. The overall effects of injection include excluding swelling and pain from arm muscles.
- Platelet-rich plasma (PRP) therapy
The PRP method draws out the patient’s platelets from their blood and then through it into the affected area. The process produces bioactive proteins that help heal and diminish the swelling in tennis elbow.
- Surgery (as a last resort)
If physical therapies or medication do not affect the healing process, surgery is the final stage of curing tennis surgery. Two types of surgeries are generally recommended. In the first one, the damaged tissues are removed by open surgery. In other types, a tiny camera is placed in the affected area, which guides the professionals to remove the dead or damaged tissues of the arm.
Preventive Measures
Preventive measures are necessary to reduce tennis elbow and prevent future infections. Individuals should follow the guidelines to restrict repetitive arm movement.
Proper Technique
Proper technique and equipment are necessary while playing sports with a racket. Choose the appropriate size and weight of the racket to move the arm quickly. Extra-big or small equipment creates problems with forearm movement. Avoid performing activities that involve repetitive movement of the arm.
Ergonomic Adjustments
Ergonomic adjustments also help to reduce the risk of tennis elbow. The individuals involved in typing activities should adjust their sitting chairs according to the easy angle of their hands. According to the ideal position, the elbow and forearm should be at 90 angle. Place your hands at a plain level instead of moving up or down.
Regular Exercise
Perform regular exercises to maintain arm strength and stability. Focus on exercises that benefit forearm strength and wrist flexibility. Wrist curls, tricep extensions, and bicep curls are easy and valuable exercises to prevent arm injury and tennis elbow.
Lifestyle and Home Remedies
Our lifestyle also needs to be maintained to prevent tennis elbow. Follow small home remedies or set a lifestyle that can prompt muscle flexibility.
Healthy Lifestyle Choices
Eat a balanced diet with rich fiber and protein, and drink excessive water to stay hydrated, especially in summer weather. Set a proper sleep pattern to avoid muscle stress and manage your state by indulging in constructive activities.
Home Remedy:
Using braces or straps during demanding tasks or playing activities reduces pressure on tendon tissues. The braces bear all pressure while saving the arm and forearm from tennis elbow injury.
Final Analysis
Tennis elbow is a severe injury that restricts arm movement, and continuous pain makes movement difficult. Therefore, cure this injury at the initial stages with home remedies for fast healing. Severe infection can lead to surgery, which is a more painful way of curing and requires proper professional attention. Try to prevent challenging activities that require extra arm movement and maintain a healthy lifestyle for joint safety.
FAQs
How long does it take to heal?
The healing process is conditional on the type of injury. It also depends upon the rehabilitation methods you adopt. The average duration of treatment for tennis elbow varies between months and one year.
Can I continue playing sports?
It is harmful to play sports in an injured state; therefore, waiting for the situation to be cured is essential.
Are there any long-term effects?
If the disorder is not cured attentively, then long-term pain, stiffness, or disability can result.
