Tennis elbow: Advice for both tennis and non-tennis players
Tennis elbow: Advice for both tennis and non-tennis players
Tennis elbow?often describes the inflammation of?the Extensor Carpi Radialis Brevis tendon, which attaches the elbow to the muscles in the wrist. Symptoms typically manifest as an acute and persistent pain on the outer side of the elbow. Tendons facilitate movement but, if overused, can?begin to deteriorate and cause pain, inhibiting range of motion and the ability to function as normal.?Overuse in the form of repetitive wrist extension and tight gripping is common in racquet sports such as tennis. Day-to-day activities like?writing and holding shopping bags can also cause these symptoms. It is crucial to address tennis elbow early to?allow a prompt return to daily activities and sports.
The first step for treating tennis elbow is to reduce pain and inflammation, which can be achieved with rest, applying ice, and gently compressing the aggravated site.?Non-steroidal anti-inflammatories (such as?ibuprofen and aspirin) are often used to reduce swelling and promote cellular function, counteracting tendon degradation as a result.
Once inflammation subsides, you can begin performing gentle exercises to strengthen the surrounding muscles to prevent recurrence. Below are a few exercises that can be performed with or without a light dumbbell.?Check with a medical professional before you?begin exercise therapy.
-???????Wrist extension?(10 repetitions):?Sit with your elbow resting on your knee and a light dumbbell (optional) in your hand. Palm facing down, slowly curl your hand down towards your body and back up to resting position.?
-???????Wrist flexion?(10 repetitions): In the same position, but with your palm facing up, curl your wrist up towards your body. Slowly extend back down.?
-???????Wrist supination?(20 repetitions): In a seated position, rest your elbow on your knee and hold a light dumbbell vertically in your hand. Slowly rotate the arm outward, turning the palm up and then down. Ensure your elbow is kept still to isolate the muscle.
Stretching is also highly recommended to increase range of motion for accelerated healing, and to facilitate muscle lengthening for injury prevention. Interestingly, stretching is proven to stimulate pain-relieving endorphin production. To reap the benefits of stretching, perform these two simple stretches:?
-???????Wrist extensor stretch:?With your arm fully extended, outstretched and palm facing down in front of you,?apply pressure on the back of your outstretched hand with the other. This should be felt along the top of the forearm.
-???????Wrist flexor stretch:?In the same outstretched position, but with your palm facing up, gently push the fingers down until you feel tension.
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Kinesiology (KT) tape can also be used to compliment treatment for tennis elbow recovery, by reducing pain and providing comfortable support.?Particularly useful for tennis players, KT tape permits?range of motion while also signalling the body to avoid potentially damaging movements.
More specific to tennis players, pain should be communicated to your coach as your technique may need to be corrected. Improper technique, such as an overly tight grip, is closely associated with predisposition to tennis elbow.