How to Treat Tennis Elbow – Lateral Epicondylitis Treatments

by birtanpublished on August 16, 2020

Lateral epicondylitis better known as tennis elbow is not only found in tennis players But anyone that does repetitive arm and especially wrist extension motions The wrist extender muscles originate on the outside part of the elbow cross the wrist joint and form into tendons of the fingers icing should be done multiple times a day at the muscles origin until the pain is completely gone An ice pack for 15 to 20 minutes is recommended To warm up perform gentle range of motions of the wrist flex the wrist then extend back to neutral for 10 times Next follow this with a full wrist and finger flexion stretch

Make sure to keep the elbow fully extended each stretch should be held for 15 to 20 seconds and done multiple times a day Another way to do the same type of stretch is to use a wall again elbow straight and wrist flexed Once the pain has decreased you may begin strengthening exercises Start with eccentric or negative contraction of the muscle only Support the elbow and forearm on a table with the backside of your hand facing upward Extend the wrist fully once extended place a weight in your involved hand then lower the weight down

Remove the weight and return your wrist to into full extension Build up to three sets of ten repetitions The same type of exercise may be done with a stretchy band Again make sure to focus on doing the negative or lengthening contraction of the muscle only Remember to build up to three sets of ten repetitions If you're pain increases you may be doing too much too soon

A flex bar is another tool that may be used to perform eccentric contraction exercises. Hold the bar firmly in both hands Twist the non affected side forward while stabilizing with the affected side now slowly allow the affected side to rotate forward Remember only rotate back to the starting point with the non affected side build up to 3 sets of 10 repetitions If you are feeling little to no pain with the previous eccentric exercise You may move to doing both concentric and eccentric muscle contractions

These may be done using a dumbbell or stretchy band build up to 3 sets of 10 repetitions Massage may help as well a gross rubbing of the muscle is okay But is not as effective as a cross friction massage shown here Apply light to moderate pressure to begin and remember to massage across the muscle not with it A counter-pressure elbow strap may help during activities

Secure the strap slightly below the elbow joint find the bony knots on the outside of elbow and place the strap just below that Don't allow the strap to fall down on the larger part of the muscle belly Since lateral epicondylitis can be aggravated by over gripping all objects that you grip firmly should be modified Use athletic tape or any other self adhering wraps to make the modifications The goal with wrapping is to increase the circumference of the handle of the object that you are gripping thus not allowing you to over grip and strain the muscles

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