How To Truly Avoid Tennis Elbow

The most common signs and symptoms of tennis elbow include stiffness when fully extending your arm, weak grip strength, stiffness of the elbow, elbow pain and muscle weakness due to constant strain. But how do we avoid it entirely?

Tennis elbow is the result of strains in the tendons of the forearm and is caused by the repetitive movements of the wrist. During such conditions despite giving rests to your elbows, the pain continues. It causes pain in the elbow, arm, and extends towards the forearm and wrist.

Signs & symptoms of tennis elbow include:

  1. Elbow pain and weakness.
  2. Stiffness of the elbow and weak grip strength.
  3. Pain in the bony knob on the outside of your elbow.
  4. Recurring pain on the outside of the upper forearm.
  5. Stiffness when fully extending your arm.
  6. Tenderness on the outside of the elbow.
  7. Constant pain when twisting the forearm.
  8. Pain in your arm when lifting something.
  9. Pain from gripping and movements of the wrist.

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What causes tennis elbow?

  • Any repetitive motion of the wrist that requires excessive constant gripping.
  • The strain on the muscles over a period of time.
  • Tennis elbow might result from tennis and weight lifting.
  • Repetitive behaviour such as computer mouse use.
  • Manual work that involves repetitive pattern that causes injury to the particular tendon.

Tennis elbow: Who’s at risk?

  • Tennis elbow is more common in athletes and adults between the ages of 30 and 50.
  • People who have jobs that involve repetitive motions of the wrist and arm can cause muscle strain injury because of vigorous use of the forearm muscle.
  • Playing sports like tennis, squash and badminton.

How can you avoid tennis elbow?

  • Restoration of the normal muscle strength
  • Exercise and regular muscle stretching activities
  • Massage and gentle mobilisation of the elbow and joints

Natural ways to get rid of tennis elbow

  1. Applying ice or a cold pack for 10 to 15 minutes twice a day can help reduce pain and swelling.
  2. Wear a tennis elbow splint when you are using your arm because it helps to reduce your pain immediately.
  3. Pain relievers and steroid injections only if it is advised by a medical practitioner or a doctor.
  4. Deep tissue massage therapy can significantly reduce or even eliminate pain, release muscle spasms and improve flexibility.

When to visit a doctor?

In most cases of tennis elbow, only medication is needed if swelling, nerve damage, redness or skin colour changes and inflammation where cramping does not respond to exercise. Your treatment options will depend if a tennis elbow causes inflammation because it usually disappears on its own. Take an appointment with a physiotherapist or an orthopaedic doctor if you have any signs that worry you. Initial treatment for tennis elbow often includes exercise, stretching, massage, regular activities and in some cases, the doctor might also recommend rest.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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