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Tennis Elbow Treatment & Rehab
Outlined below is a simple treatment and rehabilitation program for tennis elbow. No single treatment is likely to be effective but a combination of methods can be successful.
Aims of rehabilitation
The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation. The aim of this tennis elbow rehabilitation program is to reduce pain and inflammation, identify possible causes, stretching and strengthening the joint before a gradual return to activity.
No single tennis elbow treatment method is likely to be successful. Different people respond differently to various methods so it is important to do everything within your power to maximize the chance of a successful and speedy rehabilitation.
Reducing pain and inflammation
Rest from activity that causes pain. If you are a tennis player then stop playing. It is not just tennis that causes this injury or may aggravate it. Gripping anything tightly or for long periods may make it worse, even opening heavy doors.
Cold therapy should be applied in the early stages, in particular the first couple of days. This can ease the pain, reduce swelling and later in the healing process will encourage blood flow to the area. Do not apply ice directly to the skin as this may cause ice burns but wrap in a wet tea towel. A number of specialist cold therapy products are useful in applying the right amount of cold therapy in a convenient way.
Wear a tennis elbow brace, support or heat retainer. This will give support and help prevent further injury. A specialist tennis elbow brace works by changing the direction of the forces through the tendon and so reducing the strain and load on the painful parts. Wearing a heat retainer type support after the initial painful acute stage will stimulate blood flow and aid healing.
NSAID's (Non Steroidal Anti-inflammatory Drugs) such as Ibuprofen can help reduce pain and inflammation, especially in the early stages. It is thought they are less helpful later in the rehabilitation process. Always check with a Doctor before taking medication. You should not take Ibuprofen if you have asthma.
This phase will usually take anything from 2 days to 2 weeks depending on how bad the injury is, how long your may have had it and how much rest it is given. It is important that the elbow is pain free before moving onto rehab exercises.
Identify possible causes
Overuse is the main cause of tennis elbow. Doing too much, too soon without allowing your body to recover whether that be work related or sport related. Identifying and eliminating the cause of tennis elbow is essential if recurrence is to be avoided.
If it is tennis related then consult a qualified tennis coach. Other tips include keeping a training diary so you can look back and identify possible training increases. An poor backhand technique (bent wrist), having the wrong grip size or badly strung rackets can all increase the likelihood of tennis elbow.
Sports massage therapy
Sports massage for tennis elbow can play an important part in the rehabilitation process. Massage should be applied only after the acute stage and very lightly at first, below pain levels.
Cross friction techniques are usually applied across the tendon and can help stimulate healing. Massage can also be applied to the muscles of the forearm to help relax them and release any tight knots in the muscles that may increase the strain at the elbow. It is a good idea to apply cold therapy after massage treatment to calm the area down and reduce any residual inflammation.
Tennis elbow exercises
Stretching exercises for tennis elbow should begin as soon as pain allows. They should be performed very gently at first and continue throughout the rehabilitation process and after. Hold stretches initially for 10 - 15 seconds - during the acute stage. Later stretches can be held for up to 40 seconds. Repeat stretches 3 times and aim to stretch at least 3 times a day.
Tennis elbow strengthening exercises should also begin as soon as pain allows. Again this will depend on how bad the injury is and is likely to be a few days after stretching exercises commence. The basic rule is if it hurts doing the exercise then wait!
Start with static exercises and gradually progress. When these can be done comfortably move onto concentric and then eventually eccentric type exercises. It is important that strengthening exercises are done before trying to return to activity. Also apply cold therapy after strengthening exercises to control pain and inflammation.
Return to activity
This should be done gradually whether the injury is work related or sport related. Only go back to normal activities when the elbow is pain free and strengthening exercises have been progressed.
If you are a tennis player ensure you have the correct technique. Wearing a brace can help take the strain off the elbow during the return to full fitness. Some coaches may advise practice strokes without a ball to start with then introducing a light foam ball and then a normal tennis ball. Gradually increase power in shots and number of practice shots played over a 6 week period. For example session 1 - 20 strokes at 20% effort. Session 2 - 30 strokes at 30% effort and so on.
If you find you have pain during, after or the next day then take a step back. Throughout this phase it is essential that stretching and strengthening routines are maintained.