Are you fed up with dealing with the nagging pain of tennis elbow? You’re certainly not alone! Tennis elbow affects around 1 to 3 percent of the global population, according to the National Library of Medicine research. Yes, you read that correctly! This indicates that millions of people are affected by this painful ailment. But don’t worry, I’ve got something for you.
I’m here today to shed some light on a viable solution: physiotherapy treatment for tennis elbow. You may be wondering why I am writing this essay. It’s pretty simple and straightforward. I want to make sure that everyone is aware of the fantastic benefits that physiotherapy can provide so that no one has to suffer from a tennis elbow when there is a way to fix it.
So, how this article can help you? Well, buckle up because it’s packed with valuable information. Here you’ll find everything you need to know starting from the symptoms of tennis elbow, common causes of tennis elbow, effective ways to treat it including exercises, and many more. In short, this article will be your go-to resource for everything you need to know about physiotherapy treatment available for tennis elbow.
Ready to kick that elbow pain to the curb? Say goodbye to the annoyance and get back to doing what you love. We’re diving into the world of physiotherapy, unlocking the secrets to a pain-free elbow. So why wait, let’s get started.
Let us begin by addressing the most basic question.
What causes tennis elbow and who is more likely to develop the condition?
Tennis elbow, also known as lateral epicondylitis, is a painful elbow condition caused by repetitive movements that stretch the tendons in your elbow. It can be caused by an inflammation or, in certain circumstances, micro-tearing of the tendons that connect the forearm muscles outside of the elbow.
Tennis elbow gained its name because tennis players are more prone to it, which could be related to poor swing technique or the usage of heavy racquets. However, it is not confined to tennis players. Anyone who undertakes tasks that require repetitive gripping and arm notions is at risk. So, if you’re an active golfer, painter, plumber, or laborer who works with heavy tools or performs heavy lifting chores, you’re not exempt.
Now, who is more prone to developing tennis elbow?
Well, in addition to what was mentioned above. This condition mostly affects individuals between the ages of 30 and 50, but don’t let that fool you. People of all ages and occupations can fall victim to its grip. Whether you are an office worker who types on a keyboard all day or even a weightlifter, you’re not exempt from the possibility of tennis elbow making an unwelcome appearance.
Let’s take a closer look at the symptoms associated with tennis elbow.
What are the symptoms associated with Tennis elbow?
The most common symptom of Tennis elbow is pain. It typically radiates from the outside of your elbow and may even extend down to your forearm. When you perform activities that involve gripping or lifting, the pain tends to worsen. So, say goodbye to the tight grip of your coffee mug or that firm handshake for now.
Alongside the pain, you may also notice tenderness and sensitivity on the bony bump of your elbow. It might feel tender to the touch, making you want to protect that area from any unnecessary bumps or pressure.
Another sign of tennis elbow is a weakened grip. Suddenly, those everyday tasks like opening a jar or gripping a pen become a bit more challenging. Don’t worry, you will regain your strength and will get back to everyday activities without a hitch.
Remember, the symptoms of tennis elbow can vary from person to person, but the pain tenderness, and weakened grip strength are the usual suspects.
If you feel you have tennis elbow, do not self-treat; instead, see your doctor right away, and he will confirm whether you have the condition following a diagnosis process. A correct diagnosis is required for effective treatment.
With that out of the way, let’s move on to the diagnosis of the Tennis elbow.
Tennis elbow diagnosis procedure
1. Physical examination
- A healthcare professional will examine your elbow, assessing the area for tenderness, swelling, or pain
- They may ask you to perform certain movements or grip tests to evaluate the condition
2. Medical History
- Providing details about your symptoms, daily activities, and any previous injuries will help in diagnosing tennis elbow accurately.
- Be sure to mention any repetitive tasks or sports that may have contributed to the condition.
3. Image Tests
- In some cases, imaging tests like X-rays or MRI scans may be recommended to rule out other possible causes of your symptoms.
Now it’s time to look at the remedies available to cure the problem.
How to Treat Tennis Elbow?
1. Rest and modify activities:
- The good news is that in mild cases tennis elbow normally heals on its own. You simply need to rest your elbow from the activities that cause it pain.
2. Ice or heat therapy
- Applying ice packs to the affected area can help reduce inflammation and numb the pain.
- Heat therapy, such as warm compresses or hot baths, can help relax the muscles and increase blood flow.
3. Brace or Straps:
- Wearing a brace or straps around the forearm can provide support and relieve strain on the injured tendons. In the following section, we will go over braces and splints in depth.
4. Pain relief:
- Nonsteroidal anti-inflammation drugs(NSAIDs) can be used to alleviate pain and reduce inflammation
- Topical treatments, such as creams or gels containing menthol or capsaicin, may provide temporary relief.
5. Physiotherapy
- Physiotherapy is an integral part of treating tennis elbow. A qualified physiotherapist will create a personalized exercise program targeting the affected muscles and tendons.
- These exercises can help strengthen the area, improve flexibility, and promote healing.
We will go over the physiotherapy section in depth soon.
6. Ergonomic Adjustments:
- Making required adjustments to your workspace or sports equipment can minimize the strain on your elbow.
- Maintaining proper posture, and taking regular breaks can prevent further aggravation.
Treating tennis elbow requires a comprehensive approach. Combining these strategies can yield the best results. Always consult a healthcare professional or physiotherapist to determine the most suitable treatment plan for your specific condition.
Before we go any further, let’s learn more about the tennis elbow splint (as I promised previously).
What is a Tennis Elbow splint?
A tennis elbow splint is a supportive device designed to alleviate the symptoms and provide stability to the elbow and forearm. It is commonly used as part of the treatment plan for tennis elbow to reduce strain on the affected tendons and promote healing.
The reason for the brace being prescribed falls into 2 categories:
- To immobilize your elbow or
- To protect you while your arm is active.
Choosing the correct support for you will depend on the activities you may want to do. Tennis elbow braces come in 3 varieties, the tennis elbow sleeve, tennis elbow strap, and epicondylitis clasp.
Tennis elbow brace: They are stocking-like braces worn over the entire elbow joint, covering some of the upper arm and forearm. It provides compression, support, and warmth for the entire elbow as the strap is tightened around the upper forearm to work in the same way as a tennis elbow strap. This will be an excellent choice if you have multiple conditions in your arm involving the elbow joints and muscles around it.
Epicondylitis Clasp: It is another type of splint where a plastic clasp or clip fits around the arm, secured with a pressure point over the muscle a couple of centimeters below the point of pain on the elbow. They are adjustable strap or a brace that targets the specific area of the affected tendon which is excellent for high-performance athletes to be able to continue training while recovering from the tennis elbow condition.
Sleeves for Tennis Elbow: These are straightforward straps that wrap around the forearm just below the elbow. They alter the angle at which the tendons operate at the elbow, which alters the stresses given to the tendon and allows the wounded area to heal.
One key thing to remember is that utilizing a Tennis elbow brace only provides short relief, and the discomfort will most likely return as soon as you resume your typical activities. So exercises, stretches, and physiotherapy methods are the most effective strategies to alleviate this type of discomfort and keep it from returning in the long run.
I hope this has given you a better knowledge of the therapy approaches. Because the article’s primary focus will be on the effectiveness of physiotherapy in treating tennis elbow, it’s time to address the elephant in the room.
What are the Physiotherapy treatments for tennis elbow?
Physiotherapy starts with Assessment and an Individualized Treatment Plan: A skilled physiotherapist will conduct a thorough assessment of your condition, taking into account your symptoms, medical history, and lifestyle factors. Based on the assessment, they will develop an individualized treatment plan tailored specifically to your needs and goals.
Followed by Pain Management Techniques: Physiotherapy for tennis elbow focuses on relieving pain and reducing inflammation. These techniques include
- Massaging Tennis Elbow – done by a trained physiotherapist to release soft tissue, break down tension, and realign the fibers.
- Joint Mobilisation: This management may include massages around the problem areas or gently mobilizing the joints of your neck, elbow, and wrist.
- Stretching to relieve elbow pain – Extension exercise of the wrist will help improve the range of motion and to increase the amount of load on the tendon.
- Hot/Cold Therapy – Apply ice to the elbow regularly to reduce the pain and inflammation will be good to reduce pain.
Therapeutic Exercise and Stretches: Specific exercises and stretches to strengthen the affected muscles, improve flexibility, and restore proper movement patterns.
Activity modification: Here your therapist will provide guidance and suggest modifications to activities that may aggravate your symptoms. Making the necessary adjustment to your technique, equipment, or workspace can reduce strain on the affected tendons and promote healing.
Education and prevention strategies: Your physiotherapist will educate you about the causes of tennis elbow, how to prevent further injury, strategies to manage the symptoms in the long term, and advice on a gradual return to activities.
Now that all is clarified, let’s examine one of the often-asked physiotherapy questions.
How long should you do physical therapy for tennis elbow?
The length of your therapy and recovery is determined by a number of factors, including the severity of your ailment, your overall health, and your commitment to the treatment plan. So there is no one-size-fits-all solution, but here are some broad considerations:
- Individual treatment plan: It outlines the frequency and duration of your physical therapy session based on your unique circumstances.
- Short-term vs Long term: In short-term physical therapy sessions will be more frequent, typically from 1-2 times per week. As the condition improves, the frequency of sessions may decrease.
- Gradual progress: your physiotherapist will monitor your progress closely and will guide you through the gradual progression of activities ensuring your muscles and tendons adapt and strengthen over time.
Always remember, the duration of the physical therapy for tennis elbow is a collaborative process between you and your physiotherapist. So it’s essential to communicate any concerns or discomfort to ensure your treatment plans remain effective.
Tennis elbow rehabilitation exercises
Now, let’s go through some of the basic tennis elbow rehab exercises that everyone should be aware of.
Fist clench:
- Sit at a table with your forearm resting on the table and hold a rolled-up towel or small ball in your hand
- Squeeze the towel in your hand and hold it for 10 seconds. The release and repeat 10 times. Repeat with the other arm.
This exercise aims at improving grip strength by building the forearm muscles. The muscle worked includes long flexor tendons of the fingers and thumb.
Supination with a dumbbell:
- Sit in a chair, holding a 2-pound dumbbell vertically in your hand, with your elbow resting on your knee, and let the weight of the dumbbell help rotate your arm outward, turning your palm up.
- Rotate your hand back in the other direction until your palm is facing down. Repeat 20 times on each side.
- Try to isolate the movement to your lower arm, keeping your upper arm and elbow still
Here the muscle worked on was the supinator muscle of your forearm which is responsible for turning your palm up and is often involved in movements that can cause tennis elbow.
Wrist extension
- Sit in a chair, holding a 2-pound dumbbell in your hand, with your palm facing down. Rest your elbow comfortably on your knee.
- Keep your palm facing down, and extend your wrist by curling it towards your body. If this is too challenging, do the movement with no weight. Return to the starting position and repeat 10 times on each side.
- Try to isolate the movement to your wrist, keeping the rest of your arm still.
These exercises work on wrist extensors that are responsible for bending your wrist
Wrist flexion
- Same as the above exercise, sit in a chair with a low weight or let us say 2-pound dumbbell in your hand, with your palm facing up.
- Keeping your palm facing up, flex your wrist by curling it towards your body. Return to the starting position and repeat 10 times on each side.
Towel Twist
- Sit in a chair, holding a towel with both hands, shoulders relaxed.
- Twist the towel with both hands in opposite directions, as if you are wringing out water.
- Repeat 10 times, then repeat another 10 times in the other direction.
Ball Squeeze exercise:
- Hold a soft stress ball or tennis ball in your affected hand and squeeze the ball as hard as you can without causing pain.
- Hold the squeeze for 5-10 seconds and release.
- Repeat this exercise for 10-15 repetitions, gradually increasing the duration of the squeeze.
Check with your doctor or physical therapist to find out when your rehabilitation exercise will begin. Don’t undertake the activity unless your doctor says you should; else, it can cause serious harm.
Now that we’ve covered the exercises for tennis elbow, let’s have a look at some frequent tennis elbow concerns.
How to Heal Tennis Elbow Faster?
As previously stated, healing takes time, and each person’s recovery time is unique. It is critical to be patient with the procedure and to pay attention to your body. Pushing yourself too hard or rushing the healing process may lead to setbacks.
What you can do, in addition to the physiotherapy and other treatment modalities given by your doctor, is to be positive, committed to the treatment, and trust your body’s ability to heal. Most essential, if you have any problems or pain with the treatment, contact your doctor immediately and follow their recommendations.
With the right care and perseverance, you’ll overcome tennis elbow and get back to doing what you love in no time.
Does tennis elbow heal on its own?
Tennis elbow can typically be resolved by the body’s natural healing mechanisms in mild and moderate cases. Tennis elbow typically lasts 6 months to 2 years, with most patients recovering completely within a year. The most crucial thing to do is rest your damaged arm and refrain from engaging in the activity that triggered the problem.
While tennis elbow can heal on its own, receiving professional help from a physiotherapist can speed up the healing process and prevent long-term consequences. Rather than you treating yourself, they can provide you with focused activities and recommendations to aid in the healing process.
How to sleep with tennis elbow?
Sleeping with Tennis elbow might be difficult, but here are some techniques to help you sleep better.
- Keep the affected arm down: If you keep the affected arm overhead it can further aggravate the issue of tennis elbow, so it is advisable to keep the injured arm down
- Sleep on the back: Sleeping on your back is the greatest option. This does not put any strain on your elbows, allowing them to relax. Reducing the pressure on the affected arm can aid in the treatment of the ailment.
- Warm up the affected arm before going to sleep: Heat relieves discomfort, so apply a hot water bag to the affected area for 10-15 minutes. Heat increases blood flow to the affected area while relaxing the muscles.
- Bracing: A counterforce brace, which is an elastic band worn one to two inches below the elbow, reduces the force sent by the muscles to the tendons. So that it feels at ease.
Can I rehab my tennis elbow at home?
Tennis elbow is typically treated at home by performing specialized exercises such as wrist turns and towel twists (described in the exercise section), as well as using an ice pack, heat pack, or hot water bottle to the affected area to relieve pain. However, if the discomfort does not go away within a few days, you should see a doctor and carefully follow his instructions. Most importantly, do not use any pain relievers or medications unless your doctor has prescribed them.
Conclusion
Tennis elbow may be a challenging condition, but with the right approach and guidance, you can overcome it. Remember, healing takes time, and everyone’s journey is unique. So be patient and gentle with yourself along the way.
Understanding the symptoms, causes, and treatment options for tennis elbow is the first step toward healing. With its tailored exercises, physical therapy, and expert instruction, physiotherapy can make a major impact on the healing process. Most importantly, stay positive, and don’t be afraid to contact healthcare professionals and physiotherapists if you experience any discomfort during your recuperation; they are here to help.
So, keep your chin up, my friend! You have the ability to conquer tennis elbow and return to an active, pain-free lifestyle. Stay committed and positive, and you’ll be back doing what you love in no time.