Tennis Elbow - How to recover?

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Tennis Elbow - How to recover?

Postby anu » 15 Nov 2011, 21:49

Tennis Elbow - How to recover?

Repetitive use of body parts during certain activities can cause Repetitive Stress Injuries or RSI in individuals. Athletes or players are particularly more susceptible to such injuries. Tennis elbow is a form of Repetitive Stress Injury, RSI, which involves degeneration and inflammation of the tendons on the outside of the elbow. These tendons connect the forearm muscles to the arm bone. These muscles function to move wrist, hands and fingers. Tennis elbow is also Known as lateral epicondylitis.

Tennis elbow is a common injury associated with activities requiring repeated use of wrist and hand, and results from the overuse of tendon on the outside of the forearm. The function of these tendons is to transmit forces produced by the forearm muscles to their origin at the arm bone. Repeated use of the extensor muscles of the forearm and the muscle tendon leads to the microscopic wear and tear and the breakdown of the tendon. The body develops an inflammatory response in the course of its repair or rejuvenation process.

The pain of tennis elbow is felt on the outer part of the forearm. The pain develops gradually and is often associated with stiffness and tightness in the elbow and in the forearm region. Initially, the pain comes after an activity, but in the later stages, the pain becomes persistent throughout the day.

Tips to Guide You Through the Recovery Process

The treatment will depend on the degree of inflammation of the tendon. The main goals of the treatment are to relieve the symptoms and to restore the full strength and the independence of the elbow.

•The initial treatment should consist of icing the area after an exercise session and it is to be followed by a gentle stretching of the forearm muscles. Crushed ice should be applied for 15 to 20 minutes over the outer part of the elbow.
•Wearing a tennis elbow splint or an elbow cuff allows the inflamed tendon to experience proper rest and support. This speeds up the healing process.
•Corticosteroid medications taken orally and through injections can relieve the pain and reduce the inflammation.
•Physical therapy also plays an important role. A physical therapist will guide you on the stretching techniques, healing and pain reliving therapies, activity modification, soft tissue techniques and exercise maneuvers.

•If the symptoms persist for a longer duration and the conservative management does not help, the surgical repair or release of the tendon may be recommended.
•Modifications in the daily activities are also advised along with other techniques like lifting heavy objects using both hands instead of one and gripping objects with the palms facing upwards. Try to avoid rinsing clothes, opening the bolt of the door, driving heavy vehicles and using objects such as a wrench.

Performing Tennis Elbow Rehabilitation Exercise

The rehabilitation or the exercise program for the tennis elbow can be divided into 3 phases:

Phase1: It starts immediately after the onset of pain. This stage is known as acute stage. The RICE protocol - Rest, Ice, Compression and Elevation - is followed during this stage. Avoid any pain provoking activity. Complete rest is also not advisable as it can lead to the deconditioning of the muscles and the tissues. Ice can be applied over the affected area with the help of cold packs. The cold application is recommended till the signs of inflammation persist. Compression can be applied with the help of crepe bandage or kinesio taping. Bandaging relieves the stretching of the inflamed tendon and increases the rate of the healing process. Elevation helps you to prevent the swelling. Keep the elbow supported and in an elevated level.
Phase 2: As the tendon begins to heal and the other inflammatory signs settle down, the rehabilitation concern now shifts towards increasing the strength and the endurance of the muscles. Gentle stretching exercises should be performed in order to increase the range of motion during wrist flexion, wrist extension and wrist rotation. Hold each stretch for 20 to 30 seconds. Gradually, relax the muscles in between the stretch. Repeat at least 2 to 3 times a day. Stretching should be comfortable and not painful. Also make sure to stretch the forearm flexors as well as the extensors. Strengthening exercises with the wrist supported and the elbow bent for wrist flexion, wrist extension, forearm pronation, supination and finger extension should be done. Gradually increase the duration of workout. Begin with a very light weight.
Phase 3: Once the pain-free full range movement has been attained, the rehabilitation protocol according to the specific activities and sports should be started. In this phase you are restoring the activity that led to the pain previously. Continue stretching and strengthening exercises as in Phase 2. Do not perform strenuous activities that cause pain because you are more vulnerable to injuries at this phase.
Injuries can be common in the life of an athlete. The way they are able to manage their injuries plays a vital role in their comeback. Some injuries may seem to be mild in the initial stages but may turn out to be more serious as the time progresses. So it is better to avail treatments as soon as possible. Timely care, attention and intervention are necessary for a speedy recovery.


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Re: Tennis Elbow - How to recover?

Postby anu » 15 Nov 2011, 21:52

I would like to highlight the following:

Tennis elbow affects 1% to 3% of the population overall and as many as 50% of tennis players during their careers. Less than 5% of all tennis elbow diagnoses are related to actually playing tennis.

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Re: Tennis Elbow - How to recover?

Postby admin » 18 Apr 2012, 14:30

What is tennis elbow?

Tennis elbow is a common injury and got its' name because tennis players tended to get it. It is inflammation or degeneration of the tendon that attaches to the bony bit (lateral epicondyle) on the outside of the arm or elbow. A common cause in tennis is poor backhand technique or a grip that is too small. A small grip will mean the muscles in the elbow must work harder and become inflamed. The majority of people getting tennis elbow are between 40 and 50 yrs but it can affect athletes of any age. (Is this because 40 - 50 yr olds are the ones with more time to play?)

Hitting tennis backhands with a 'wristy' action will put far too much strain on the elbow. The wrist should be firm and not bent when the ball is struck so the forces can be spread over the arm, shoulder and the rest of the body.

Tennis elbow can be a difficult injury to treat so it is important you do the correct thing as early as possible. The symptoms for this injury are very similar to Entrapment of the radial nerve which I recommend you also have a look at.

Symptoms include:

[*] Pain on the bony bit (lateral epicondyle) on the outside of the elbow, or 1-2cm forward of it on the tendon.
[*] Weakness in the wrist.
[*] Pain in the outside of the elbow when the hand is bent back (extended) at the wrist against resistance.
[*] Pain on the outside of the elbow when trying to straighten the fingers against resistance.
[*] Pain when pressing in on the bony bit on the outside of the elbow.

It is important to have the neck examined as well as elbow pain can be referred from problems in the neck.

What can the athlete do?

[*]Ice the injury for two days (20 min's on up to six times a day)
[*]Wear a brace or support to protect the tendon whilst healing and strengthening, particularly when returning to playing / equivalent.

What can a sports injury specialist or doctor do?

[*]Apply ultrasound or laser treatment.
[*]Use massage therapy.
[*]Advise on rehabilitation.
[*]Prescribe anti-inflammatory medication.
[*]Give a steroid injection.
[*]Operate - if the usual treatments have failed for about a year then this might be considered.

Rest is a very important component in the healing of this injury. It may heal quickly within two weeks but you could suffer with this problem for up to two years. When the symptoms have settled down it is essential you fully rehabilitate and strengthen the elbow and follow guidelines that will help you avoid the injury in the future:

[*]Correct technique - play the backhand with the arm not the wrist!
[*]Use a forearm brace or heat retainer if you have a weak wrist or elbow.
[*]Do not play with wet, heavy balls.
[*]Use a light racket if you do not play very often.
[*]Make sure your strings are not too tight.

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Re: Tennis Elbow - How to recover?

Postby abhinav » 01 Aug 2012, 10:36

to recover go for milk nd good diet, no need to have a junk food and try to play as hard as you can............. of course, long sleeping period is must
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Re: Tennis Elbow - How to recover?

Postby cricscores » 01 Apr 2017, 12:39

This is very good written article for newbies in the field of Tennis and and also for men because i want to start tennis for my health not as a profession.
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