Tennis elbow, whether you play tennis or not, can stop you in your tracks. The constant pain on the outside of your elbow can make even the simplest tasks feel impossible.
The frustration is real. You know your body’s capable of more, yet tennis elbow seems to put a stop to your progress, leaving you sidelined.
But here’s the good news: You don’t have to live with it forever, as there are ways to manage and overcome tennis elbow. The right combination of treatments, exercises, and prevention can put you back in control of your body and life.
Moreover, using the Flex Therapy Bar is a great way to help relieve pain and improve flexibility.
In this guide, we’ll walk you through the best ways to treat and prevent tennis elbow so you can stop suffering and get back to doing what you love, pain-free.
Signs and Symptoms of Tennis Elbow
Tennis elbow is commonly characterized by pain, particularly when attempting to lift or grip objects. This discomfort typically occurs on the outside of the elbow and can intensify with repeated movement. The pain may also radiate down to the forearm, making it difficult to perform everyday tasks without feeling discomfort.
Other symptoms of tennis elbow can vary, but they generally involve stiffness, tenderness, and occasional numbness in the forearm. These signs can help you identify the condition early and take action before it worsens. Some of the key symptoms include:
- Tenderness at the outside of your elbow
- Pain that worsens with use and improves with rest
- Stiffness after sleeping in certain positions
- Shooting pain along the outside of the forearm
- Numbness or tingling in your forearm
If you're struggling with grip issues, take action now to protect your elbow and avoid further injury.
What Are The Best Treatments for Tennis Elbow?
Tennis elbow can be managed through a variety of treatments, depending on the severity of the condition. These treatments aim to alleviate pain, reduce inflammation, and prevent further damage to the elbow. Below are six effective options to help you recover and prevent tennis elbow from returning.
1. Physical Therapy Exercises
Physical therapy is a cornerstone of tennis elbow treatment. It includes a combination of rotation and resistance exercises that target the forearm, wrist, and shoulder muscles. These exercises help strengthen the muscles and improve flexibility, reducing the risk of re-injury. Additionally, heat and cold therapy can be incorporated to relieve inflammation and ease pain.
2. Steroid Injections or Surgery
If non-invasive treatments don’t work, corticosteroid injections may provide temporary relief by reducing pain and inflammation in the affected area. Surgery is typically considered a last resort, only if conservative treatments fail. The procedure usually involves removing damaged tissue from the elbow joint, followed by a period of rehabilitation to regain strength and flexibility.
3. Medications
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, are commonly used to manage pain and inflammation associated with tennis elbow. These medications help reduce swelling and relieve discomfort, allowing you to resume daily activities with less pain. For more severe pain, stronger medications may be prescribed by your doctor.
4. Bracing or Strapping
Wearing a brace or using an elbow strap can provide support and reduce strain on the elbow tendons. These devices help alleviate pain by applying pressure to the muscles and tendons in the forearm. They are often used during activities that exacerbate tennis elbow and can help prevent further injury during the recovery process.
5. Platelet-Rich Plasma (PRP) Therapy
PRP therapy involves extracting a small amount of your blood, concentrating the platelets, and injecting them into the injured area. This treatment promotes healing by stimulating tissue regeneration and reducing inflammation. While PRP therapy has shown positive results for many, it’s still considered a relatively new treatment for tennis elbow and should be discussed with your doctor.
6. Shockwave Therapy
Extracorporeal shock wave therapy (ESWT) uses sound waves to stimulate healing in the affected area. It is believed to increase blood circulation, promote collagen production, and reduce pain. Shockwave therapy is non-invasive and can be an effective option for those who don’t respond to more traditional treatments like physical therapy or medications.
Related Article: 8 Steps to Fixing Tennis Elbow Pain While Lifting Weight
How Do You Fix Tennis Elbow?
Tennis elbow occurs when the muscles and tendons in the forearm, particularly the extensors and flexors, become overworked. These muscles are responsible for gripping and lifting, and without proper exercise or stretching, they can become prone to injury. Tennis elbow usually results from repetitive strain, often affecting athletes or individuals who frequently engage in manual tasks.
To prevent and treat tennis elbow, strengthening exercises and proper care are essential. Incorporating regular exercises to improve flexibility and strength in the forearm muscles will reduce the risk of injury and help alleviate pain. Below are several exercises designed to treat and prevent tennis elbow.
1. Fist Clench
The fist clench exercise helps improve forearm strength and grip. To perform it, sit or stand with your arms parallel to the floor. Hold a towel with both hands, then squeeze it as hard as you can until it falls from your hands. Focus on applying consistent pressure and maintaining a firm grip throughout the movement.
Repeat this exercise 10–15 times. It targets the flexor muscles, which are vital for improving grip strength and preventing further strain on the forearm muscles affected by tennis elbow.
2. Claw Stretch
The claw stretch targets the muscles that are crucial for wrist and forearm flexibility. Start by flexing your wrist and bringing your fingers together until they touch, keeping your palms facing down. Grab a towel and stretch it as though you are reaching for something far away. Hold for 20-30 seconds.
Repeat the stretch 2-3 times. This exercise helps improve flexibility in the forearm muscles and reduces tension, which can relieve discomfort caused by tennis elbow. It also supports better wrist movement, reducing strain on the muscles that control wrist rotation.
3. Triangle Stretch
The triangle stretch is an effective way to strengthen the muscles responsible for wrist rotation. To perform this exercise, create a triangle shape by placing your thumb on top of your index finger and holding them together. Maintain this position for 20 seconds.
Repeat the exercise 2–3 times. This simple movement activates and strengthens the muscles in your forearm needed to improve wrist motion, and can help prevent future tennis elbow flare-ups.
4. Massage
Massage therapy can promote blood circulation and loosen tight forearm muscles. Use a tennis ball or massage tool to gently rub the muscles in your forearm. Begin with light pressure, gradually increasing as the muscle relaxes.
Be cautious not to apply too much pressure at once, as it could lead to further irritation. Regular massage can improve flexibility, reduce muscle stiffness, and assist in faster recovery from tennis elbow, especially after physical activity.
5. Wrist Flexion
Wrist flexion is essential for building strength in the forearm muscles. To perform this exercise, grasp an object with your palm facing upwards. Slowly move your wrist back so your fingers point towards the ground. Hold for a few seconds and return to the starting position.
Repeat this exercise 10-15 times. Performing wrist flexion 3-4 times a day is beneficial for strengthening the muscles involved in wrist movements and reducing the risk of injury in the forearm muscles affected by tennis elbow.
6. Wrist Extension
Wrist extension strengthens the muscles on the opposite side of the forearm. To perform the exercise, flex your wrist and point it upwards. While holding an object, move your hand in front of you. This can be a challenging exercise for those with tennis elbow, so consult your doctor before starting.
Move slowly and gently through the motion. Wrist extension exercises help restore balance in the forearm muscles, promoting strength and reducing pain associated with tennis elbow. If you experience difficulty with this exercise, seek medical advice first to ensure it is safe for you.
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Prevention of Tennis Elbow
Tennis elbow is caused by repetitive stress on the muscles and tendons in the forearm. To reduce the risk of developing this condition, it’s essential to take proactive steps to protect your elbow and forearm from strain. The following techniques can help prevent tennis elbow and keep your muscles and tendons in optimal condition.
- Avoid excessive gripping and lifting: Frequent gripping or lifting can put undue stress on the forearm muscles. Try switching from a squeeze grip to a hook grip, which reduces the pressure on your tendons and minimizes the risk of injury.
- Rest and recovery: Overworking the muscles can lead to injury. If you feel pain, take a break and allow your muscles to recover. Be sure to warm up properly before engaging in any physical activity to prevent sudden strain. Wearing comfortable, non-restrictive clothing during exercises can also help avoid unnecessary muscle tension.
- Limit racquet sports: Tennis and other racquet sports often involve repetitive arm movements, which can lead to tennis elbow. Consider limiting your time spent playing these sports, or modify your technique to reduce strain on the forearm muscles.
- Wear a strap or brace: Wearing a strap or brace around your forearm can provide additional support to the tendons and reduce tension in the affected area. These devices can help offload pressure during activities and prevent further damage to the muscles.
- Use proper equipment: If you engage in sports or manual labor, ensure that your equipment is properly adjusted to suit your body. For example, using a racquet with the right grip size can reduce unnecessary strain on your elbow.
Products To Treat Tennis Elbow
DMoose Elbow Therapy Tool
A short, flexible bar that’s held between both hands and twisted or bent to create safe, consistent muscle and joint strength, our Flexbar can help relieve pain, reduce recovery time, and improve grip strength and range of motion for better performance.
Improve Flexibility with the DMoose Tennis Elbow Bar
If you suffer from tennis elbow, regular stretching can help improve the flexibility of your wrist, elbow, and forearm. However, simply stretching might not be as effective as using the DMoose Tennis Elbow Bar. This tool provides added resistance, making your stretches more beneficial and giving you more control over your recovery.
Patented Design for Maximum Resistance
The DMoose Tennis Elbow Bar features a patented design that increases resistance while twisting and bending. This extra resistance leads to a deeper stretch for your elbow and fingers, helping to speed up recovery and improve muscle strength. It’s a simple yet powerful tool to target the muscles and tendons affected by tennis elbow.
Perfect for Grip Strength and Joint Health
Our tennis elbow brace is also ideal for individuals who suffer from arthritis, carpal tunnel syndrome, or a history of tendonitis. It helps restore grip strength and improve joint health, making it perfect for people who need to regain full mobility and strength in their hands and forearms.
Related Article: 5 Reasons Why Wrist Training is Important for Bodybuilders
FAQs
I have developed pain in my forearm that radiates to my wrist when I play tennis. What is causing this?
This pain is commonly associated with tennis elbow, a condition caused by the overuse of the forearm muscles, particularly when performing repetitive motions like gripping or swinging a racquet. The stress on the tendons at the outside of the elbow leads to inflammation and pain that can spread to the wrist and fingers. If you’re experiencing this discomfort, it’s important to address it early to prevent worsening symptoms.
How do I treat my tennis elbow using over-the-counter medications?
Over-the-counter medications, such as ibuprofen or naproxen, are effective for reducing pain and inflammation caused by tennis elbow. Additionally, using heat or cold therapy can provide relief; a warm compress can improve blood flow, while cold therapy helps to reduce inflammation. If symptoms persist, it’s recommended to consult a healthcare professional or physical therapist to address the root cause of the pain.
How can I prevent tennis elbow from happening to me?
Preventing tennis elbow involves minimizing repetitive stress on your forearm muscles. Try switching from a tight squeeze grip to a more relaxed hook grip when lifting or gripping objects. This reduces pressure on the tendons. Also, be mindful of overexerting your arm during activities such as tennis or weightlifting. Taking breaks, warming up properly, and using ergonomic equipment can go a long way in prevention.
Does more playing time put you at a higher risk of developing tennis elbow?
Yes, the risk of developing tennis elbow increases with prolonged playing time, especially in sports like tennis and racquetball. The repetitive motions put excessive strain on the forearm muscles and tendons, leading to inflammation. It's essential to balance activity with rest, ensure proper technique, and strengthen the forearm muscles to minimize risk.
I'm suffering from tennis elbow again. What can I do?
If tennis elbow flares up again, your first step is to rest the affected arm. Avoid heavy lifting and repetitive motions. Applying ice to the elbow can reduce inflammation, and taking anti-inflammatory medications can ease the pain. It’s also helpful to consult with a physical therapist who can guide you through recovery exercises to strengthen the forearm and prevent further flare-ups.
What happens if the tennis elbow goes untreated?
If left untreated, tennis elbow can worsen over time, leading to chronic pain and even permanent tendon damage. The inflammation can spread, making daily tasks increasingly difficult. In severe cases, surgery may be required to remove damaged tissue. Early intervention through rest, physical therapy, and proper treatment can significantly improve recovery and prevent long-term issues.
Conclusion
Tennis elbow doesn’t have to control your life. Whether you’re dealing with persistent pain or just looking to prevent future flare-ups, taking action today can get you back on track. From physical therapy exercises to using tools like the DMoose Tennis Elbow Bar, there are effective treatments that can reduce pain, increase mobility, and strengthen the muscles that support your elbow.
Don’t let tennis elbow stop you from enjoying your favorite activities or achieving your fitness goals. By taking proactive steps and using the right products, you can relieve pain, regain strength, and keep your body in top shape. Start your recovery today and say goodbye to tennis elbow!
