How to Manage Tennis Elbow with Physiotherapy and Exercises
Tennis elbow, also known as lateral epicondylitis, can be a real pain. You might feel it as a sharp ache on the outside of your elbow, especially when you lift or grip things. It can make simple tasks feel tough, like opening a jar or shaking hands. Physiotherapy and exercises can help manage these symptoms and get you back to doing what you love without discomfort.
Moving your arm the right way with targeted exercises can strengthen the muscles around your elbow. You need to focus on exercises that slowly build up your strength without causing more pain. This approach can ease symptoms over time and improve the function of your arm.
If you’re dealing with tennis elbow, consider visiting Lake Country Physio in Orillia. They can guide you through specific exercises and treatments to help you manage tennis elbow effectively.
Understanding Tennis Elbow
Tennis elbow affects the outer part of your elbow and occurs when you overuse your forearm muscles. The pain comes from inflammation or wear-and-tear near the lateral epicondyle. Tennis players often get it, but anyone repeating similar arm motions might find themselves in the same boat.
Identifying Symptoms and Causes
Tennis elbow often starts with a burning feeling on the outside of your elbow. If you notice pain when lifting something, gripping, or even shaking hands, it might be tennis elbow.
The main cause is repetitive arm motions that strain the forearm. Longer term tennis elbow changes to tendinopathy, a condition affecting the quality of the tendons around the elbow joint. Activities like painting, typing, or even using scissors can trigger it. Keeping track of aggravating movements and activities is very useful for diagnosis from your health provider. This will help you and the provider, take action to help your recovery process.
Differences Between Tennis Elbow and Golfer’s Elbow
Tennis elbow and golfer’s elbow are similar but not the same. Tennis elbow affects the outside of your elbow, while golfer’s elbow impacts the inside. Both conditions result from repeated arm tasks, but their positions on your elbow distinguish them.
In tennis elbow, the discomfort is on the lateral epicondyle. Golfer’s elbow pain is more focused on the inner elbow area. Knowing these differences helps you understand which muscles and tendons are affected and can guide you to the right treatment path. If you’re uncertain, a healthcare professional can help determine which condition you have.
How Physiotherapy Can Help
Physiotherapy offers a great way to ease tennis elbow pain. Therapists use exercises to help strengthen your forearm and elbow muscles. This can reduce stress on the elbow and improve your arm’s range of motion.
Massage therapy is part of the treatment. It helps relax the muscles around the elbow and boost blood flow. This can lower pain and speed up healing. You might notice less stiffness after a session.
Using ice and heat treatments is common in physiotherapy. Ice reduces swelling, while heat improves blood circulation. You might use these at home as part of your care plan, making them easy to apply as needed.
Stretching exercises also play a role. Gentle stretches can help keep your elbow flexible. Your physiotherapist will guide you on how to do these safely at home or in sessions.
Your therapist might use modalitiesas part of care.Ultrasound can promote healing through sound waves being absorbed by tissue but the therapist, if the issue has become tendinopathy, could also select shockwave therapy where a physical wave beats energy into the tissues. If you’re not squeamish with needles acupuncture could also be of use to help the healing process.
Bracing and taping are sometimes recommended. They provide support and can ease pressure on your elbow. Ask your therapist if these might be right for you.
Effective Strengthening and Stretching Exercises
Focusing on wrist and forearm exercises can help reduce elbow pain and increase strength. Stretching improves flexibility and grip strength, supporting better movement.
Best Practices for Wrist and Forearm Exercises
To start, try wrist curls and reverse wrist curls. These exercises target the forearm muscles. Use a lightweight dumbbell, resting your forearm on a table with your wrist hanging off the edge.
- Begin with wrist curls: lift the weight up and down.
- For reverse wrist curls, flip your palm and repeat.
Repetitions should be slow and controlled, 12-15 times for each exercise. Sometimes your physiotherapist will start you with ‘eccentric’ curls – when you only use the arm to control the weight back down.
Wrist turns are also helpful. Hold your elbow at a 90-degree angle, hand outstretched. Turn your palm up and down, repeating 10 times. The supinator muscle works with these actions.
Towel twists are another easy practice. Grip a towel tightly and twist each direction. Aim for 15 repetitions. This helps with both strength and reducing elbow pain.
Increasing Flexibility and Grip Strength
Improving flexibility means reducing stiffness and expanding range of motion. Wrist extensor stretch is a good choice. Extend your arm outward, palm down. Gently apply pressure on your hand with your other hand until you feel the stretch.
Regular stretching helps muscle suppleness which in turn can alter the rate of injury in your body..
The elbow bend stretch is simple. Bend your elbow and touch your shoulder with your fingers. This stretches the wrist flexors as well as the forearm.
For better grip strength, try the fist clench exercise. Hold a squeeze ball in your hand. Squeeze and release slowly. Do this 10-15 times per hand. This not only improves grip strength but also aids in recovery.
Maintaining Elbow Health and Preventing Re-Injury
Taking steps to keep your elbow healthy is essential. Start by focusing on proper form during activities. This helps reduce stress on your elbow. If you are unsure about your form, a physiotherapist or sports medicine expert can offer guidance.
Stretching can improve flexibility. Try gentle stretches before and after physical activities. This can prepare your muscles and tendons around the elbow.
Strengthening exercises can support your elbow’s stability. Work on building strength in your forearm and upper arm muscles. Incorporate activities using light weights or resistance bands for best results.
List of helpful things to consider:
- Avoid repetitive movements without breaks.
- Compression sleeves can provide support.
- Take breaks to allow recovery time.
Create an environment for good posture during daily tasks. Ensure your workspace is ergonomically friendly to prevent strain on your elbow.
Regular check-ins with your physiotherapist can track your progress and help adjust exercises to fit your needs.
Finally, always listen to your body. If something feels wrong, take action early to prevent further injury.