Tennis Elbow
Best Advice for Self Care, Relief and Healing
Nancy Hausauer, LMP
706 Sixth Avenue * Tacoma, WA 98405 * 253-686-1214
Massage, lymphatic massage, and energy healing serving Tacoma, Seattle,
Federal Way, Puyallup, Lakewood, Olympia, and the Puget Sound region
What is Tennis Elbow?
Tennis elbow is the common name for pain near the side of your elbow, where the tendons of your forearm muscles attach to the bony knob on the outside of the elbow. The pain may spread into your forearm and even your wrist. It may hurt when you extend your wrist (bend it back), make a fist, straighten your fingers, or try to grip objects, such as a coffee cup. Your forearm may also be weakened. Tennis elbow is usually defined as a kind of tendonitis, or inflammation of the tendons. (Tendons are the tough, flexible tissues that link muscle to bone.) This bony knob is called the lateral epicondyle, and so the medical name is "lateral epicondylitis." However, research has mostly failed to find the tendon inflammation that defines tendonitis, and so it is probably more accurate to describe it as a chronic exhaustion/strain in the muscles that extend the wrist and fingers, and/or a dysfunction/degeneration of their tendons. It's is often slow to heal, taking six to 24 months if left to heal on its own--but you can speed up the healing process significantly. What Causes It?
Tennis elbow is usually an overuse injury, in this case, of the forearm muscles/tendons that you use to straighten and extend your wrist. Learn more about lateral elbow pain causes here.
Best Advice for Tennis Elbow Self-CareRest
Yup, to heal it, you gotta do it. Completely stop doing the activities that irritate your elbow--for at least a week, maybe longer. When you return to the offending activity, ease into it, and look for ways to modify the exact actions that are causing the injury.
Modify Your Activities
If you're actually a tennis player, figure out exactly what causes the pain, and then how to modify that motion so that it doesn't hurt. Your backhand is an obvious first place to look. Also, make sure your racket grip isn't too small, that the head isn't heavy, and don't play with wet (and therefore heavy) balls. If your elbow pain is a result of heavy computer use, invest in a good (probably wireless) mouse, and make sure that your keyboard isn't elevated at the back. This forces your wrists into a cocked (extended) position. Use a wrist pad to elevate your wrists so that they remain straight as you keyboard. Ice and Heat
Ice massage is great for controlling inflammation, so if your lateral epicondylitis is of the inflammatory sort, it will help. You'll need to do it frequently--4 or more times per day. Learn how to perform ice massage here. After the initial inflammation is controlled, move to contrast therapy--alternating warmth and cold to the area (always finishing with cold). Contrast therapy will significantly increase circulation to the area--which will speed healing. Learn how to perform contrast therapy here. Self-Massage
One of the best things you can do for yourself is self-massage. Luckily, it's very easy to massage your own elbow. There are two very specific kinds of massage that will help: friction massage and trigger point massage. Learn how to do self-massage for your elbow and forearm pain here. Exercises
Exercise has been shown to be fairly effective for relieving and preventing elbow pain. Learn how to do tennis elbow exercises here. Stretches
Stretching the muscles on the top of your forearm that bend the fingers and wrist back can be helpful. Learn how to do tennis elbow stretches here. Can Professional Massage Help?
Professional treatment massage can help a lot--but it can't do the whole job. In order to make real progress, you'll have to take diligent self-care steps at home, too. Effective professional massage will most likely include such techniques as cross-fiber friction, trigger point therapy, and lymphatic drainage. These techniques will help to break up scar tissue, reduce inflammation, and re-align connective tissue fibers. General massage to the neck, shoulder, and upper arm will also help. When to See a Doctor
You should see your doctor if the pain persists for over a week in spite of self-treatment. See your medical doctor immediately if you can't bend your elbow; your elbow is hot, swollen, and you have a fever; if your elbow looks mis-shapen; or if you think you may have broken a bone or have an infection in your arm.
I wish you ease and comfort in your arms and elbows, and I am confident that you will be able to help yourself feel better.
Go to Tacoma Massage Therapy Home Page.
Nancy Hausauer, LMP
Tacoma Massage Therapy
706 Sixth Avenue
Tacoma, WA 98405
253-686-1214
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