Have you been experiencing elbow pain ?
If so, you may be experiencing tennis elbow.
Tennis elbow, is a common condition and despite its misleading name, isn’t exclusive to tennis players! It can affect anyone who is involved in various repetitive arm movements.
The most common causes of tennis elbow are keyboard and mouse use, gardening, or a sudden change in activity…and, of course… tennis!
It causes pain and discomfort on the outside of the elbow, making simple everyday tasks involving lifting and gripping challenging – even boiling a kettle can become quite painful.
Whilst frustrating and painful, with the right treatment, you can find relief and regain full function again.
On this note, here are our top tips to help you manage tennis elbow effectively:
1. Modify activities
Rest and Modify Activities: Resting the affected arm and avoiding activities that exacerbate the pain is crucial for the healing process.
Modify your daily activities and avoid repetitive motions that strain the elbow, such as gripping or lifting heavy objects. Give your elbow time to recover.
2. Ice Therapy:
Applying ice to the affected area can help reduce inflammation and alleviate pain.
Use an ice pack or wrap ice in a cloth, then apply it to the outer part of the elbow for about 15-20 minutes every 2-3 hours.
Using a cold pack or ice allows for the inflammation to slow down and gives your tendons the ability to heal.
3. Specific Exercises:
Specific exercises can help improve the strength and flexibility of the muscles and tendons around the elbow.
These may also include Eccentric exercises which involve lengthening the muscle while under tension. These exercises have been shown to be effective for tennis elbow.
A physiotherapist can guide you through the best exercises that target the affected area.
4. Seek Physiotherapy Treatment
It’s important to consult with a healthcare professional, such as a physiotherapist, for an accurate diagnosis and treatment plan. They can provide tailored advice and exercises and guide you through the rehabilitation process for your tennis elbow.
5. Shockwave Treatment
Shockwave therapy is a non-invasive treatment option that has been used for the management of tennis elbow.
It has been found to provide pain relief, improve function, and promote healing.
It’s important to note that shockwave therapy is usually used as part of a comprehensive treatment plan for tennis elbow, which may also include physiotherapy and exercises.
While tennis elbow can be associated with various activities and factors, it is a treatable condition.
Physiotherapy can play a vital role in managing tennis elbow by addressing pain, improving strength and flexibility, and providing guidance on modifying activities to reduce strain on the affected tendons.
If you’re experiencing symptoms of tennis elbow or any other condition, book a physiotherapy consultation with us for a proper diagnosis and personalised treatment plan.
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