How to treat tennis elbow
Tennis elbow, or lateral epicondylitis, is a common condition caused by overuse of the muscles and tendons in the forearm. Despite its name, it’s not exclusive to tennis players and can affect anyone engaged in repetitive arm and wrist movements, from carpenters to pickleball enthusiasts.
If you’re dealing with tennis elbow, don’t worry—effective treatment and prevention strategies can get you back to doing what you love. Let’s explore how to manage this condition.
Understanding Tennis Elbow
Tennis elbow typically presents as pain and tenderness around the outer part of the elbow. This discomfort can radiate into the forearm and worsen with gripping, lifting, or twisting motions. It stems from small tears and inflammation in the extensor tendons that connect to the lateral epicondyle of the elbow.
Treatment Options
1. Rest and Activity Modification
The first step in treating tennis elbow is to rest the affected arm. Reduce or avoid activities that exacerbate the pain, such as repetitive gripping or wrist extension. This gives the tendons time to heal.
2. Ice Therapy
Apply an ice pack to the outer elbow for 15–20 minutes, several times a day. This helps reduce inflammation and alleviates pain.
3. Pain Relief Medication
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can provide temporary relief from pain and inflammation.
4. Physical Therapy and Stretching
Working with a physical therapist can accelerate recovery. Common exercises include:
- Wrist Extensor Stretch: Hold your arm straight out, palm down, and use the other hand to gently pull your fingers toward you.
- Eccentric Wrist Curls: Use a light dumbbell to strengthen the forearm muscles through controlled, slow movements.
- Grip Strengthening: Squeeze a soft ball or foam to improve grip and forearm endurance.
5. Bracing or Compression
A forearm strap or brace can help reduce stress on the affected tendons during activity. These devices redistribute pressure and protect the injury site.
6. Corticosteroid Injections
For severe cases, a doctor may recommend corticosteroid injections to reduce inflammation. However, these should be used sparingly as repeated injections can weaken tendons.
7. Shockwave or Ultrasound Therapy
Advanced treatments like extracorporeal shockwave therapy (ESWT) or therapeutic ultrasound have shown promise in promoting tendon healing.
8. Platelet-Rich Plasma (PRP) Therapy
PRP therapy involves injecting concentrated platelets from your own blood into the damaged tendon to promote healing. This newer approach is gaining popularity among athletes.
When to Consider Surgery
Surgery is rarely required for tennis elbow. However, if symptoms persist for more than 6–12 months despite conservative treatment, a surgeon may recommend a procedure to remove damaged tendon tissue and promote healing.
Preventing Tennis Elbow
1. Improve Technique
Whether playing pickleball, tennis, or engaging in other repetitive tasks, proper technique can minimize strain on your forearm muscles.
2. Strengthen Your Forearms
Incorporate strength-building exercises into your routine to improve resilience in the tendons and muscles around your elbow.
3. Use the Right Equipment
- Ensure your tools or sports equipment are the correct size and weight.
- If playing racket sports, choose a racket with an appropriate grip size and string tension.
4. Take Breaks
Avoid overuse by taking regular breaks during repetitive activities to rest your muscles.
5. Warm Up and Stretch
Always warm up before physical activity and stretch your forearms to improve flexibility and reduce the risk of injury.
Living Pain-Free with Tennis Elbow
Tennis elbow is a treatable condition that, with proper care, doesn’t have to limit your daily life or hobbies. Whether through rest, therapy, or prevention, the right approach can help you recover and build strength for the future.
If your symptoms persist or worsen, consult a healthcare professional to explore advanced treatment options. With dedication and care, you’ll be back to doing what you love in no time!
Are you experiencing tennis elbow from pickleball or another activity? Let us know in the comments!