If you've ever experienced the sharp, persistent ache of tennis elbow, you're not alone. Whether you're an avid athlete or someone who simply enjoys staying active, this pesky condition—also known as lateral epicondylitis—can be a real roadblock on your path to fitness. But don't worry, relief is well within reach! In this guide, we'll explore effective tennis elbow treatment options and offer simple elbow pain solutions that you can incorporate into your daily routine. We'll also delve into rehabilitation for tennis elbow, sharing fitness tips that will help speed up your recovery and get you back to doing what you love. So grab a cup of tea, get comfortable, and let's tackle this together!

Understanding Tennis Elbow

Before we dive into treatment options, let's get a clear picture of what tennis elbow is, its causes, and how to recognise it early. Understanding these basics will help you tackle the problem more effectively.

What is Lateral Epicondylitis?

Lateral epicondylitis, commonly known as tennis elbow, is a condition that causes pain around the outer part of the elbow. It's a form of tendinitis - an inflammation or irritation of a tendon, the tough cord of tissue that attaches muscle to bone.

Despite its name, tennis elbow isn't just a problem for athletes. It can affect anyone who performs repetitive arm movements, from painters to plumbers.

Causes…

Elbow pain can stem from various sources, but tennis elbow is often caused by repetitive motions that strain the muscles and put stress on the tendons. Here are some common culprits:

Sports activities: Tennis, squash, and other racquet sports can lead to tennis elbow, especially with poor technique.
Occupational hazards: Certain jobs involving repetitive arm movements, such as painting, plumbing, or carpentry, can increase the risk.
Daily activities: Even seemingly harmless activities like using scissors, chopping cooking ingredients, or excessive computer mouse use can contribute to the condition.

It's important to note that tennis elbow can develop gradually, often without a specific injury that you can pinpoint as the cause.

Symptoms…

Identifying tennis elbow early can lead to faster recovery and prevent the condition from worsening. Here are key symptoms to watch out for:

Pain on the outer part of the elbow, especially during gripping or lifting
Weakness in gripping objects or a feeling of weakness in the affected arm
Tenderness or soreness around the bony bump on the outer elbow
Stiffness in the elbow, especially in the morning or after periods of inactivity
Worsening with activities

What you can do to help…

Tendons can take quite some time to heal due to their poor blood supply, but what tendons do like, is being loaded, click the button below for exercises that encourage loading and can help with tennis elbow.

Tennis elbow rehab

Also applying ice to the area can be of help. If possible every hour/every other hour for 10 minutes for 4-5 days. If this is not possible then applying ice for at least 3 times a day for 10 minutes a day for 4-5 days.

Long-term Fitness Tips for Recovery

Recovering from tennis elbow is not just about treating the immediate symptoms; it's also about preventing future occurrences. Here are some long-term tips to keep your elbows healthy:

Proper Warm-up: Always warm up before engaging in activities that involve your arms. This increases blood flow and prepares your muscles for work.
Technique Matters: Whether you're playing sports or performing work tasks, ensure you're using proper technique to minimise stress on your tendons.
Gradual Progression: When returning to activities, start slowly and gradually increase intensity. This allows your tendons to adapt to the stress.

Remember, recovery is a journey. Be patient with yourself and celebrate small improvements along the way. With the right approach, you'll be back to your favourite activities in no time!

Disclaimer

This information is for educational purposes and is not intended to replace medical advice. Return to Movement disclaims any liability for the decisions you make based on this information.

Return to Movement does not offer this information for diagnostic purposes, a diagnosis should not be assumed based on the information provided.

The Ultimate Guide to Tennis Elbow Treatment: Simple Solutions