Tennis Elbow: 7 Home Treatments

 Tennis Elbow, or Lateral Epicondylitis, Self-Care Tips

    

Tennis Elbow: 7 Home Treatments

Tennis elbow, also known as lateral epicondylitis, is a type of overuse injury. It is caused by inflammation of the tendons on the outside of your elbow that connect your muscle and bone. Although it is most commonly linked with tennis, it can also be caused by other forms of repetitive forearm movement. You may be able to forgo medical treatment, which may include physical therapy, if you treat tennis elbow at home. (If you've been in agony for months, you should seek professional help before using home cures.)

Learn about tennis elbow treatments that can help ease pain and inflammation.

1. Give Your Elbow a Break

It may appear to be a simple remedy, but it is useful when the elbow area is irritated or inflamed. It will help if you rest your arm and avoid the movements that caused the inflammation and soreness. You can go about your regular activities as usual as long as you avoid movements and motions that irritate the tendons further. Resuming your activities should be done cautiously, and you should stop if you start to feel the familiar agony.

2. Apply ice to your elbow

Ice packs on your elbow might help relieve discomfort and inflammation. Ice should not be applied straight to the skin since it can cause injury. Wrap the ice in a towel or cloth. 3 to 4 times a day, keep the ice pack in place for 15 to 20 minutes at a time. Some individuals keep frozen peas in the freezer specifically for this purpose. They retain the cold nicely, and the bag conforms to the shape you require.

3. Compress and offer assistance

For ailments like tennis elbow, the RICE treatment is frequently recommended: R is for rest, I stands for ice, C stands for compression, and E stands for elevate. Compression aids in the reduction of muscular fatigue. Wrap a compression bandage around your elbow and tighten it until you can feel it. You should be able to move your fingers freely after applying the bandage. The lower arm should have the same skin temperature and color as the rest of your arm or the other arm. Remove the bandage as soon as you realize your lower arm is cooler than the rest of your arm or the skin.

4. Stretching and gentle exercise

While the E in RICE stands for elevation, it can also stand for gentle stretching. Extend your arm straight and make a stop gesture with your hand. For around 15 seconds, gently move your fingers back towards your arm. Relax and do it again. The reverse stretch is to drop your hand below your wrist, palm facing your body, while keeping your arm straight. Apply light pressure to your hand and pull it towards you. Relax and do it again.

You can also use weights to strengthen your forearm, but make sure you're doing the exercises correctly by seeing a trainer or physical therapist.

5. Pain relievers available over-the-counter

Over-the-counter (OTC) pain medications such as ibuprofen (Advil, Motrin) and naproxen (Aleve) can help reduce pain by lowering inflammation. You avoid adverse effects such as nausea, make sure to follow the directions carefully. If the pain does not go away after a few days of utilizing these pills, talk to your doctor about prescription level OTC pain killers.

6. Take a Deep Breath and Brace Your Elbow

Tennis elbow pain might be relieved by wearing a brace that protects and supports your elbow. Although braces can be found in a variety of stores, it's a good idea to consult a physical therapist or your doctor first to ensure you obtain the suitable brace and understand how to use it effectively. You might also want to consider using KT tape (kinesiology tape). These tapes support the muscles and tendons but don’t limit movement like braces do. Elbow straps provide compression and support as well, so they could be a good alternative.

7. Modify Your Approach

If you know what activity or activities caused your tennis elbow pain, you can modify your skills to alleviate the discomfort and prevent recurrence. If you're a sportsperson, have a conversation with a coach or athletic trainer about your playing technique. It's possible that you'll need different equipment or that you'll need to change how you hold or utilize the equipment. If a repetitious duty at work is the issue, look into how you can make your workplace more ergonomic and safe for you. This could entail, for example, replacing a mouse with a touchpad.

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Reference : www.healthgrades.com