Tennis Elbow Treatment Exercises:
How to heal tennis elbow?
You need to do some basic tennis elbow treatment exercises. Here are few ways to treat your tennis elbow:
1) Ice Pack – Ice pack is one of the most effective methods for treating tennis elbow.
If you don’t like ice pack then try ice cubes or even water. Make sure that it doesn’t hurt too much when applying ice packs on your elbows.
2) Heat Pad – Another method for treating tennis elbow is heat pad.
Place the heat pad near your body parts which are affected by pain. For example, place the heat pad near your feet to relieve pain from foot pain.
3) Massage – Massaging your injured joints will reduce inflammation and speed up healing process.
Use warm water or oil massage on your hands, wrists, forearms and ankles while massaging them gently with your fingertips.
4) Rest – Do not overdo it.
Try to rest your injured joints for 2-3 days before starting any exercise routine.
5) Ice – Apply ice cube directly on your injured joint.
After applying ice, wait for 10 minutes and apply another cold ice cube on top of the first one. Repeat this process until all the injury has been treated completely. Keep doing this procedure every day for two weeks and see if the pain goes away completely. If not, then you need to see a doctor.
6) Stretching Exercises – These types of exercises are very good in preventing and treating tennis elbow as well as other injuries.
To do this, sit down on a chair with your knees bent and place your feet firmly on the floor; keep your back straight. Slowly raise your arms upward and stretch your fingers toward the sky. Hold that position for 10 seconds and repeat it. Do this at least 5 times every day.
The above tips are just basic tennis elbow exercises that you can do to prevent and heal tennis elbow. If you want, you can look for other exercises online or from your local library. The important thing is to exercise regularly and religiously.
How long does it take to heal golfers elbow?
It takes at least 2 weeks before the pain starts to decrease and your elbows start feeling a little bit better. If the pain doesn’t go away, then it is best to see a doctor right away.
Can someone have tennis elbow and golfer’s elbow at the same time?
Yes, it is possible to experience both injuries at the same time. This usually happens when you do not treat your elbow injury properly. It is always best to heal sports-related injury as soon as you can because if you don’t, the pain can get worse and affect not just your elbows but your entire arms as well.
Other questions concerning the topic of this article :
What are some good exercises for tennis elbow?
There are many types of exercise routines that you can do to combat tennis elbow and other types of injuries.
Here are some examples:
1) The first thing that you can do is to rest your elbow for at least 2 weeks.
I know that it is hard to rest because you probably have a lot of activities that you need to do everyday but if you want to get rid of your pain then this is one of the things that you might need to do. Your main goal here is to avoid doing any activity or exercise that might make your pain worse.
2) After at least 2 weeks, you can now slowly do some stretching exercises for your arms and elbows.
Here are some examples:
a) Hold your arm straight out to the side and try to touch your back with your opposite hand. Hold that position for 10 seconds.
b) For the next set of stretching, you will need a rope or a long piece of fabric. With your elbow slightly bent, reach for your back and hold the rope with your fingers at the same time pull your arm toward you carefully. Hold this position for 10 seconds and repeat it at least 3 times.
3) Do some wrist strengthening exercises.
Here are some examples of these:
a) Squeeze a pair of rubber ball (or any other similar object) as hard as you can. Do this at least 3 times a day.
b) With your elbow slightly bent, hold a pair of wooden spoon with each hand. Extend your arms to their full length and then bend it back as far as possible and hold that position for 5 seconds. After doing this at least 3 times, increase the number of spoons that you use.
You can also follow these stretching and strengthening exercises when you don’t feel pain anymore. This will help you prevent getting tennis elbow or any other injury in the future.
What are some good ways to recover from tennis elbow?
As mentioned earlier, there are a few things that you can do to recover from this injury:
1) Do some general stretching exercises for your arms and elbows.
This can be done by following the stretching exercises mentioned in FAQ number 3 in this article. All these exercises combined should take at least 5 minutes of your time.
2) Use ice packs on your elbow.
The best way to do this is to get an ice pack from the nearest drugstore or just wrap a towel that’s been soaked in ice cubes. Place it on your elbow for about 15 minutes and repeat this process 3 times every day.
3) Take some over-the-counter pain reliever, such as acetaminophen or ibuprofen.
This will help you get rid of the pain and swelling that you may be experiencing. This is recommended to be taken 1 to 2 times every day until your pain subsides.
4) Get a tennis elbow brace.
This type of brace is worn on the arm that is experiencing pain to help stabilize it and protect it from injury. Depending on which brand or type you get, these braces can provide a high level of support without being too restrictive to your arm’s movement.
5) Get a cortisone shot.
A cortisone shot, also known as a cortisone injection, is a medical treatment that involves injecting a steroid into the area around the elbow that is causing pain. This can help alleviate pain and swelling in that area. While this treatment has proven to be very effective, it only provides short-term results and may sometimes even have side effects. It is not a preferred treatment method and thus should only be used on rare occasions.
6) Get surgery.
This is by far the most extreme way of dealing with your tennis elbow and should only be used as a last resort due to the high risk of side effects and even other complications such as excessive bleeding. Surgery can either shorten or cut a tendon in your wrist that is the cause of your pain. While this can potentially be a solution to your pain, it might not actually solve the problem in the long term.
If you’re a tennis player with elbow pain, then you’ll definitely want to try out the different methods of recovering from this injury that we’ve mentioned in this article. It’s up to you to decide which method is best for you and your particular case of tennis elbow.
Ardy Ardy is a professional tennis player who suffers from occasional bouts of tennis elbow. He has tried various methods of recovery, and he has found the ones listed in this article to be most effective. He hopes that others can learn from his experience and use these tips to recover as quickly as possible and get back to playing their favorite sport.
Sources & references used in this article:
Shock-wave therapy for tennis and golfer’s elbow–1 year follow-up by O Krischek, C Hopf, B Nafe, JD Rompe – Archives of orthopaedic and …, 1999 – Springer
Treatment of medial and lateral epicondylitis—tennis and golfer’s elbow—with low level laser therapy: a multicenter double blind, placebo-controlled clinical study on … by Z Simunovic, T Trobonjaca… – Journal of clinical laser …, 1998 – liebertpub.com
(vi) Tennis elbow and Golfer’s elbow by A McMurtrie, AC Watts – Orthopaedics and Trauma, 2012 – Elsevier