Introduction
Welcome to the world of tennis elbow, scientifically known as lateral epicondylitis. This blog takes a friendly stroll through the ins and outs of this common yet perplexing condition. I see this commonly in clinic and according to the World Health Organization, over 1 in 10 people may experience tennis elbow at some point. Let’s demystify what tennis elbow is, what causes it, and how you can navigate its twists and turns.
Tennis elbow isn’t just for tennis players!
It’s an equal opportunity discomfort. Lateral epicondylitis, the fancy term for tennis elbow, occurs when the outer part of your elbow faces the strain. The tendons become overloaded and often change in structure leading to poor health within the tendon.
It’s like a protest from your tendons, shouting, “Hey, we need a break!”
Root Causes and Everyday Risks
I love a game of tennis but you don’t need a racquet to join the tennis elbow club. Everyday activities like typing, painting, or gripping tools can lead to this condition. It’s because it’s these everyday things that aggravate the problem the stuff we do all the time that makes it such a pain – quite literally to settle down.
Symptoms
Tennis elbow comes with its own set of signals.
Feel a nagging pain in the outer elbow? This tends to be worse with gripping activities or if you lift your wrist against resistance.
You may find your grip strength not what it used to be.
Tenderness on the outer part of the elbow (on or below the lateral epicondyle)
These could be signs of tennis elbow. Understanding these signs is the first step to winning the match against it.
If you feel your pain is more on the inside of your elbow it’s more likely to be Golfers Elbow. Find out the difference here.
Aggravating factors
Desk warriors and DIY and craft enthusiasts, listen up! Your daily routines could be setting the stage for tennis elbow drama. I commonly see this problem in those who have manual jobs, joinery, plumbing etc. It’s also common in those with factory/production line work, check-out jobs and those working at a desk.
Treatment Tactics
When tennis elbow serves you pain, it’s time for some strategic moves.
Rest but not rest – it’s about resting the tendon that is not happy so avoid those activities that make the pain worse.
Using ice can also help and medication can be discussed if needed.
Exercise is important in returning the tendon to good health but if done incorrectly it can aggravate. It’s a real balancing act when dealing with tendons something I have perfected over many years, so get guidance. My Online Tennis Elbow Program has everything you need to know to fully resolve this annoying problem.
Prevention
Prevention is the superhero in this story. Uncover simple strategies to keep tennis elbow at bay. From adjusting how you grip things to sneakily incorporating strengthening exercises into your routine, these tips are your secret weapons.
Exercise for Recovery and Defense
Let’s talk exercises—no gym membership is required. Carefully strengthening or ‘loading’ those forearm muscles and gentle stretches are your allies in the battle against tennis elbow. Consider it your daily workout for elbow resilience. Have a look at my blog with 5 simple elbow stretches but be careful over-stretching when sore can aggravate things.
Ergonomics
Small adjustments in your workspace and daily activities can be the unsung heroes in preventing and managing tennis elbow. A great starting point is to avoid over-gripping, and over-extending the wrist and fingers. Ensuring your chair and desk are at the correct height will help your forearms to be correctly aligned. I often use this workstation assessment from the Health and Safety Executives HSE. It’s easy to follow and can help you identify and then resolve any issues. Equipment such as an ergonomic mouse may help. Those of you in manual jobs could look at ergonomic tools.
Professional advice
Sometimes, you need professional input, so book in to see someone or enrol on my Online Tennis Elbow Program for only £59. There are sections on there you can access for free giving you more information about this problem. Early action can be a game-changer in the journey to recovery from tennis elbow, it is much harder to resolve the longer you have it so don’t put it off any longer by doing the right things at the right time you can resolve this problem quickly and easily.
Conclusion
Tennis elbow, aka lateral epicondylitis, might seem like a formidable opponent, but armed with understanding and a few tricks, you can ace the match. From spotting the signs to adopting preventive measures and learning what to do to resolve this annoying problem, this blog is your ultimate playbook to conquer tennis elbow.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
