| What is Tennis Elbow? | | | | back and forth cross-wise to the tendon, at the |
| Tennis elbow--"lateral epicondylitis"--is the common | | | | point where it hurts the most. Your pressure |
| name for pain near the side of your elbow, where | | | | should be fairly firm, causing slight discomfort but |
| the tendons of your forearm muscles attach to | | | | not actual pain. |
| the bony knob on the outside of the elbow. The | | | | - For trigger point massage, find the knob of bone |
| pain may spread into your forearm and even | | | | on the outside of your elbow. You'll be exploring |
| your wrist. It may hurt when you extend your | | | | for trigger points anywhere in your forearm |
| wrist (bend it back), make a fist, straighten your | | | | between this knob and a few inches south, |
| fingers, or try to grip objects, such as a coffee | | | | toward your wrist Probe with your fingers to find |
| cup. Your forearm may also be weakened. | | | | extremely tender spots. Treat them by holding |
| Tennis elbow is usually an overuse injury, in this | | | | pressure on them for up to a minute, or until the |
| case, of the forearm muscles/tendons that you | | | | pain retreats significantly. Do this several times |
| use to straighten and extend your wrist. Many | | | | during the day until you can no longer find the |
| things besides playing tennis--including computer | | | | trigger point. Trigger points in your neck can also |
| keyboarding--can cause it. | | | | contribute to forearm pain, however these are |
| It's usually defined as a kind of tendonitis, or | | | | best left to a licensed massage therapist. |
| inflammation of the tendons. However, research | | | | Exercises |
| has mostly failed to find the tendon inflammation | | | | Here are some exercises for the early phases of |
| that defines tendonitis. It's probably more | | | | healing, and to warm up for more demanding |
| accurate to describe it as a chronic exhaustion | | | | exercise: |
| strain in the muscles that extend the wrist and | | | | - Mobilize your wrist with gentle and frequent |
| fingers, and/or a dysfunction/degeneration of | | | | bending, straightening and rotation. Do this |
| their tendons. | | | | gently--no pain--but many times a day. |
| Lateral epicondylitis is often slow to heal, taking | | | | - Put your hand palm up on a table. Touch your |
| six to 24 months if left to heal on its own. But | | | | thumb to each finger sequentially, repeating the |
| you can speed up the healing process significantly | | | | sequence 10-20 times. |
| with diligent self-care. | | | | - Put your hand palm down on your thigh. Turn |
| Best Advice for Tennis Elbow Self-Care | | | | your hand over so that the palm faces up. |
| Rest | | | | Repeat 10-20 times. Remember: do nothing that |
| For many people, this is the hardest thing! | | | | causes you pain! If an exercise hurts, wait until |
| Completely stop doing the activities that irritate | | | | your injury has healed further. |
| your elbow--for at least a week, maybe longer. | | | | Stretching |
| Modify Activities | | | | In the early period of healing, and to warm up for |
| Figure out exactly what causes the pain, and then | | | | more demanding stretches, do this gentle stretch: |
| how to modify that motion so that it doesn't hurt. | | | | Hold your arm straight out in front or to the side |
| Tennis players--watch your backhand. Computer | | | | of you, with elbow and wrist straight (or as |
| keyboarders, make sure that the back of your | | | | straight as you can without causing yourself pain.) |
| keyboard isn't elevated, and if it is, use a wrist | | | | Hold the stretch for 20-30 seconds; relax and |
| pad so that your wrists stay level as you | | | | repeat 5-10 times at least twice a day. |
| keyboard. | | | | Professional Massage |
| Heat and Cold Therapy | | | | Professional treatment massage can help a |
| Ice massage is great for controlling inflammation, | | | | lot--but it can't do the whole job. In order to |
| so if your tennis elbow is of the inflammatory | | | | make real progress, you'll have to take self-care |
| sort, it will help. You will need to do it | | | | steps at home, too. |
| frequently--4 or more times per day. After the | | | | When to See a Doctor |
| initial inflammation is controlled, move to contrast | | | | You should see your doctor if your elbow or |
| therapy--alternating warmth and cold to the area | | | | forearm pain persists for over a week in spite of |
| (always finishing with cold). Contrast therapy will | | | | self-treatment. See your medical doctor |
| significantly increase circulation to the area--which | | | | immediately if you can't bend your elbow; your |
| will speed healing. | | | | elbow is hot, swollen, and you have a fever; if |
| Self-Massage | | | | your elbow looks mis-shapen; or if you think you |
| One of the best things you can do to heal tennis | | | | may have broken a bone or have an infection in |
| elbow is self-massage. Luckily, it's very easy to | | | | your arm. |
| massage your own elbow. There are two very | | | | Remember: Do not do any of these exercises, |
| specific kinds of massage that will help you heal | | | | stretches, or techniques if they conflict with the |
| your tennis elbow: friction massage and trigger | | | | advice of your doctor, chiropractor, or physical |
| point massage. | | | | therapist, and don't continue doing them if they |
| - For friction massage, use your thumb to rub | | | | make you feel worse. |