Jackson Reid
Tennis elbow and golfer's elbow are common injuries caused by overuse and repetitive strain. They involve the forearm muscles and tendons and can cause severe discomfort and pain when using your hands to grasp, lift or twist objects. While rest is important, there are also many treatments available to speed up recovery and prevent long-term effects. These include exercises, stretches, massages, braces, injections, taping, medication, and in some cases, surgery.
| Characteristics | Values |
|---|---|
| Symptoms | Pain, tenderness, burning sensation, weak grip strength, reduced range of motion in the elbow |
| Treatment | Rest, physical therapy, athletic taping, braces, ice packs, heating pads, anti-inflammatory medication, platelet-rich plasma therapy, injections, laser therapy, shockwave therapy, massage, surgery |
| Exercises | "Hammer exercise", stretching, strengthening the extensor muscles of the forearm, wrist flexion, wrist twists, weight training |
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What You'll Learn
Eccentric exercises to stretch and strengthen the forearm muscles
Eccentric exercises are a great way to stretch and strengthen the forearm muscles to treat tennis elbow or golfer's elbow. These exercises aim to stretch and strengthen the extensor muscles in the forearm, improving the range of movement in the arm and wrist.
Wrist Turn
- Begin by sitting down and bending your elbow at a right angle.
- Extend your hand outwards, palm facing up.
- Twist your wrist slowly until your palm is facing down, pointing your thumb to the ceiling.
- Return to the starting position.
- Repeat this process 5-10 times, depending on your comfort level.
Weighted Eccentric Exercise
- Hold a small weight (about 30% of your maximum capacity) in the hand of your affected side.
- Rest your arm on your thigh, with your palm facing upwards and your elbow bent.
- Gradually lower the weight, using your free hand to guide it back to its original position.
- Repeat this process about 10-15 times, taking breaks as needed.
Hammer Exercise
- Hold the handle of a hammer, with your elbow at a 90-degree angle and resting on a table's surface.
- Slowly rotate the hammer towards your body, turning your palm downwards.
- Reverse the motion, rotating the hammer outwards until your palm is facing up.
- Rest briefly and repeat this sequence 10 times.
It is important to note that you should consult a doctor or physical therapist before starting these exercises, especially if you have persistent or severe pain. They can guide you on which exercises are most suitable for your condition and ensure they do not affect any underlying issues. Additionally, slight pain during these exercises is acceptable, but you should not push yourself too hard or strain your arm.
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Apply ice packs or heating pads to reduce inflammation
While opinions vary on the effectiveness of ice packs and heating pads in treating tennis elbow and golfer's elbow, here is some information on how to apply them to reduce inflammation.
Ice packs are generally recommended for new injuries, re-injuries, and immediate post-surgery recovery. They can help decrease inflammation-induced pain, especially within the first 24 to 72 hours of treatment. To apply cold therapy, wrap ice or a gel pack in a thin cloth and apply it to the elbow for 15 to 20 minutes. Repeat this process every 2 to 3 hours.
On the other hand, heat therapy is beneficial for golfer's elbow during the subacute or chronic stages of the condition. Heat can help alleviate pain, relax muscles, and increase blood flow to the affected area, promoting healing. It is also useful before stretching or exercising for rehabilitation. When applying heat therapy, use a heating pad or warm compress for 15 to 20 minutes several times a day. Ensure the temperature is comfortable to avoid burning your skin.
It is important to note that heat therapy should not be started until at least 6 weeks after surgery, as inflammation levels are typically very high during the initial healing process. Additionally, heat therapy may not be suitable for inflamed tennis elbow or golfer's elbow injuries, especially new injuries or when there is sharp, throbbing pain.
For optimal results, some sources recommend alternating between heat and cold therapy, known as contrast therapy. This method helps improve blood circulation, reduce inflammation, and promote healing. Start with heat therapy for 10 to 15 minutes, followed by cold therapy for the same duration. Repeat this cycle 2 to 3 times, ending with cold therapy.
Always exercise caution when applying heat or cold therapy, and consult a healthcare professional if you have any concerns or underlying health conditions.
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Use braces and bandages to reduce strain on muscles
Tennis elbow and golfer's elbow are both repetitive strain injuries caused by overusing the arm and elbow. Tennis elbow affects the tendon on the outer part of the elbow, while golfer's elbow affects the tendon on the inner part. Both injuries can cause severe discomfort and pain when using your hands to grasp, lift or twist objects.
To treat tennis elbow or golfer's elbow, it is recommended to wear braces and bandages to reduce strain on the muscles and tendons, allowing them to heal. Here are some ways to use braces and bandages effectively:
Wrist splints or braces: These are worn around the wrist to restrict the movement of the wrist extensors, which are the muscles that bend your wrist back. By limiting the range of motion of these muscles and the connected tendons, the strain on the injured area is reduced, promoting healing. Research shows that wrist splints can help alleviate pain and may even provide faster pain relief compared to counterforce straps.
Counterforce braces: These are worn around the muscle bellies of the wrist extensor muscles, about 2 cm (or almost an inch) below the elbow crease. They apply compression to the muscles, shifting the pulling force away from the injured tendons and reducing pain. Counterforce braces have the added benefit of preserving grip strength and not restricting movement, allowing individuals to continue with their daily tasks. However, they might not work for everyone and could potentially irritate the nerves further.
Athletic taping: Applied by a healthcare professional, athletic taping can help ease the strain on the affected area.
It is important to note that not everyone with tennis elbow or golfer's elbow will benefit from wearing a brace. Consult with a healthcare professional to determine the most appropriate treatment plan, which may include a combination of rest, exercises, and other therapies.
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Try anti-inflammatory medication to reduce pain
Tennis elbow and golfer's elbow are injuries that involve forearm muscles and impact where the muscles connect to the joint on opposite sides of the elbow. Tennis elbow involves the muscles and tendons of your forearm that extend your wrist and fingers. Golfer's elbow involves the muscles that attach from the wrist and go to the "funny bone" area of the elbow near the inner bump. These muscles are responsible for wrist flexion and the twisting inward motion of the wrist.
Tennis elbow and golfer's elbow can cause severe discomfort when using your hands to grasp, lift or twist objects. They can occur for no reason or be caused by too much stress on the tendon at the elbow. The pain can last for 6 months to 2 years and may get better on its own. However, without proper treatment, tennis elbow can become more than just uncomfortable. You may lose your elbow's full range of motion, limiting your daily activities.
To prevent this, it is recommended to take a break from activities that cause pain and to give your arm proper rest. Non-steroidal anti-inflammatory medicines like aspirin, ibuprofen, diclofenac, and celecoxib can help reduce pain and swelling. These drugs, known as NSAIDs, can be applied directly to the skin in the form of a gel or taken in tablet form. They work by preventing an enzyme called cyclooxygenase (COX) from making prostaglandins, which are hormone-like chemicals that contribute to inflammation, pain, and fever. By reducing the production of prostaglandins, NSAIDs help relieve symptoms related to fever, inflammation, and mild to moderate pain.
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Take a break from activities that cause pain
Tennis elbow and golfer's elbow are injuries that involve the forearm muscles. They are caused by repetitive strain and affect the tendons, causing pain and limiting the range of motion in the elbow. Tennis elbow is a common injury for people aged 30–60, and it can be caused by any repeated arm movement, not just playing tennis. Golfer's elbow is caused by gripping or throwing-related sports, as well as twisting tools.
If you have tennis elbow or golfer's elbow, it is important to take a break from activities that cause pain and allow yourself to rest. This may include taking a break from sports such as tennis or golf, as well as other activities that involve repetitive wrist and finger movements. It is important to prioritize your health and well-being and not rush the healing process. Pushing yourself to use your arm too early can worsen the damage.
You can modify your activities or do them with precautions, such as wearing a brace while you work or taking more frequent breaks. It is recommended to stop the constant movements that caused the injury and allow your tendon to heal. This may require taking a break from certain activities completely until you have recovered.
The recovery time for tennis elbow or golfer's elbow can vary, typically lasting from a few months to up to 18 months. During this time, it is crucial to avoid activities that cause pain and give your elbow adequate rest. Consult with a healthcare professional to determine the appropriate treatment plan and when it is safe to resume your usual activities.
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Frequently asked questions
Tennis elbow and golfer's elbow are injuries that involve forearm muscles and tendons. They are caused by overuse and repetitive motions. Tennis elbow affects the outside of the elbow, while golfer's elbow affects the inner area.
Both conditions can cause severe discomfort and pain when using your hands to grasp, lift or twist objects. Tennis elbow may cause pain travelling down the forearm to the hand, while golfer's elbow may result in a weakened grip, chronic pain, or a limited range of motion.
Treatment options include rest, ice packs, heating pads, anti-inflammatory medication, braces, and physical therapy exercises. Eccentric exercises are recommended 3-4 days per week to stretch and strengthen the muscles and tendons.
If pain persists or worsens, it is important to consult a doctor or healthcare professional. They can recommend additional treatments such as injections, platelet-rich plasma therapy, or surgery in severe cases.
