Warm weather often means more physical activity, whether it’s playing sports or getting a workout in. However, increased activity can sometimes lead to a painful condition known as tennis elbow. Despite the name, you don’t have to be an athlete to suffer from this ailment. Even sitting at a desk for too long can cause your elbows to ache.
Tennis elbow, or lateral epicondylosis, typically occurs due to overuse of the arm and forearm muscles. It can make everyday tasks like shaking hands or brushing teeth incredibly painful. If you’re struggling with tennis elbow, you might be tempted to reach for pain medications or even get a cortisone injection. However, these treatments might not be the best solution for your pain.
Why Drugs Might Not Work
Tennis elbow doesn’t always originate in the joint, so joint treatments may not be effective. Instead of relying on drugs, consider alternative methods that can provide both short-term relief and long-term healing. Natural treatments, like physical training and ergonomic treatments, often yield better results with no side effects.
Physical Training and Ergonomic Treatment
Researchers in Sweden found that physical training and ergonomic treatment can be more effective in addressing tennis elbow than cortisone injections or anti-inflammatory drugs. They conducted two separate studies involving a total of 375 patients. All participants followed a structured training program designed to strengthen their elbow muscles. They also wore simple night bandages, preventing the elbow from bending during sleep.
Pia Nilsson, a physiotherapist and scientist at the Sahlgrenska Academy, said these natural treatments typically produce better long-term results than drugs, which only provide short-term relief.
Other Non-Surgical Solutions
There are numerous non-surgical tennis elbow treatments available. Though not all are effective, one specific “eccentric” movement has been proven to eliminate almost 80% of the pain. Here’s how it works:
- Grab a small rubber cylinder.
- Hold it in your right hand like a microphone.
- Grasp the top end with your other hand, with the back of your hand facing your face.
- Twist both hands and extend your arms in front of you, as if pushing away.
- Perform 3 sets of 15 reps that take 4 seconds each for a period of 7 weeks.
This simple exercise can help you get back to your regular activities without pain. To avoid aggravating your condition, be sure to gradually build up strength in your arm and forearm muscles. Healthline offers some helpful tips and exercises for tennis elbow rehabilitation.
Prevention Tips
To prevent tennis elbow, it’s crucial to strengthen your forearm muscles and practice proper ergonomic techniques. Here are some tips to help you avoid the pain of tennis elbow:
- Warm up before engaging in activities that require repetitive arm motions.
- Practice proper technique when lifting weights, playing sports, or performing any activity that involves the arm and forearm muscles.
- When working at a desk, maintain good posture and keep your wrists in a neutral position. You can also use a wrist rest to help reduce strain on your arm and forearm muscles.
- Take regular breaks when engaging in activities that require repetitive motions, like typing or using hand tools.
In summary, tennis elbow can be a painful condition that affects athletes and non-athletes alike. However, drugs and cortisone injections may not always provide lasting relief. Instead of relying on these treatments, consider physical training, ergonomic treatment, and, most importantly, prevention. With the right exercises and self-care strategies, you can overcome tennis elbow and enjoy an active, pain-free life.
