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3 easy ways to ease tennis elbow

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Experiencing pain around your elbow? Struggling to grip onto things? If you have been feeling these kinds of symptoms for a while then follow these 3 easy steps to help your tennis elbow. 

Tennis elbow, otherwise known as lateral epicondylitis, is a condition which affects the elbow joint and is a result of using the muscles involved in extension more than they can handle. The primary area affected are the tendons that attach around the area. 

Despite being dubbed “tennis elbow”, you don’t necessarily have to play tennis to get lateral epicondylitis. It can be caused from regular day to day activities such as repetitive use from carrying heavy objects or grocery bags or gripping onto handheld tools for long periods of time. 

 

So how do we help fix this issue?

  • RICE

For short term relief, implement the RICE concept (Rest, Ice, Compression, Elevation). Try not to completely stop using your elbow completely so that the healing process can continue but just take a step back and allow for some recovery. 

 

  • Self Massage

This is a simple method to use at home by yourself and is effective when done correctly. Try not to massage over the tender region itself but rather the muscles around it that run down the forearm. 

 

  • Strength

For more long term benefits, eccentric exercises are the most effective way to recover from tennis elbow. Eccentric exercise is when a muscle is lengthened while performing a movement. Examples of this for tennis elbow are wrist pronation and wrist flexion exercises which are shown below. 

Other treatment modalities include shockwave therapy, acupuncture/dry needling and a full rehabilitation programme. For further questions and advice regarding this, don’t hesitate to get in contact with a member of our team so we can help you to reach your goals!

 

 

 

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