Top 7 Tips to Treat and Prevent Tennis Elbow
You don’t have to play tennis to get tennis elbow. In fact, about 95 percent of folks with this condition never set foot on a court. Instead, they garden, they type, they turn wrenches, they carry briefcases, activities that require them to repeatedly rotate the elbow or flex the wrist, usually while gripping a heavy object. Like a good backhand, tennis elbow takes time to develop. The first sign is usually soreness or a dull ache on the outside of the elbow joint that gets worse when you grasp something. Eventually, the pain may radiate down the top of your forearm, sometimes all the way to your wrist. Here are some tips that you can consider to adopt to relieve your elbow pain.
1. Pick Up Where You Left Off
You can ease back into your normal routine when your elbow no longer bothers you. As a general rule, there should be no pain associated with day-to-day tasks before you move on to something more demanding. Give yourself time to see how your elbow reacts. Don’t overdo it just because you don’t feel pain right away.
2. Use Soothing Strokes
Relaxing the surrounding muscles can take some of the pressure off an aching elbow. Gently massage the full length of your forearm muscle from your elbow to above your wrist, not just where you feel pain.
3. Try Homeopathy
The homeopathy remedy Ruta graveolens can help soothe a sore elbow. It is recommended taking a 6X dose every hour while your pain is severe, then three or four times a day as your condition improves. You will find Ruta graveolens in health food stores and wherever homeopathic remedies are sold.
4. Say “Ahhh” With Ice
Freeze some water in a paper cup, then peel back the top of the cup and rub the ice on your elbow in a circular motion for 5 to 7 minutes. Repeat this treatment at least two times a day for the first five days that you have pain.
5. Make Some Muscle
Once your elbow is on the mend, gentle strengthening and stretching exercises can help rehabilitate the joint and protect it from reinjury. It is recommended to give this move a try, but only after any pain and inflammation subsides. While holding a 2-pound dumbbell, rest your forearm on a tabletop, with your wrist extending over the edge and your palm facing down. Slowly raise and lower the dumbbell, moving your wrist through its full motion. Repeat 15 to 20 times, then change hands. Do the exercise three times a day. If you experience any pain, try switching to a lighter weight.
6. Brace Yourself
Try an elbow support. It prevents you from contracting the extensor muscle when you move your hand. It also reminds you to give the injured area a rest. You can buy one of these devices in a drugstore or a medical supply store.
7. Stick With An Old Standby
A nonsteroidal anti-inflammatory drug (NSAID) such as aspirin or ibuprofen can relieve pain and swelling. But you can stop taking medication once you resume a normal level of activity. You want to be aware of any pain that occurs so you know when you are straining the area.
About the Author
Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. He is currently the author of the latest edition of “Neck Exercises and Workouts.” Visit http://www.bodyfixes.com for more information.
Tennis elbow support Youtube HD
|
|
2 Pack Elbow Support Case Pack 60 $239.00 2 Pack Elbow Support – Case includes 60 boxes of elbow support. – Each box contains 2 elbow supports. – Stretchable. One color. ” Case Pack 60 Please note: If there is a color/size/type option, the option closest to the image will be shipped (Or you may receive a random color/size/type)…. |
|
|
Taping Techniques for the Ankle [VHS] $10.75 … |
|
|
Camco 39761 RhinoFLEX 15′ RV Sewer Hose Kit with Swivel Fittings $28.57 The best! Camco RhinoFLEX 15′ RV Sewer Hose Kit is never #2. A 15′ RhinoFLEX sewer hose with pre-attached swivel fittings. At the RV end of the hose is a super-tough bayonet fitting for a secure fit. At the dump station end is a translucent elbow that separates from the 4-in-1 adapter for easy storage. It’s a ready-to-use Kit made with the toughest hose you can buy. With new pre-attached swivel fi… |
|
|
CAR WINDOW ARMREST $4.49 CAR OR TRUCK WINDOW ARMREST Put a padded armrest right where you need it in your car or truck! Soft padded vinyl pad is 6″ x 5″, slips into window track along your window and positions can be adjusted for comfort. Molded plastic body keeps it in place. Fits most cars and trucks…. |
|
|
Body Glove 90160 Tennis Elbow Breathable Neoprene Support, Black, Unisize $5.75 Tennis elbow support provides adjustable, controlled compression and reduces tendency to overgrip, while still allowing use of elbow. Hook and loop closure strap allows compression adjustment: restricts forearm muscles below the elbow joint, giving ligaments inflamed by -inchovergripping-inch a chance to heal. Reduces swelling, helps relieve pain. Encourages healing and eases pain associated with … |
|
|
Medical Sheepskin Accessories The sheepskin knee wrap pad is made from a high quality medical grade sheepskin pelt. Commonly referred to as a decubicare pad, which is designed to reduce pressure sores on the knees by transmitting pressure evenly and smoothly allowing for maximum circulation. Fleece length of 1.25 inches and it is machine washable. Our 100% Pure Medical sheepskin pads can provide a greatly improved quality of l… |
|
|
Protector, Heel, Ventilated, Pr $15.37 Ventilated Heel Protector: This well-designed protector has openings for ventilation, and hook and loop fasteners that assure a secure fit. Synthetic fur lining adds comfort, prevents irritating contact with sheets. Ideal for patients with edema or those at risk for skin breakdown and friction burns…. |
|
|
Protector, Heel, Econ, Hk&lp Fasten, 6pr/cs $50.34 Economy Heel Protector: Simple, yet effective design aids patients at risk for skin breakdown and friction burns. Synthetic fur lining offers comfort and warmth. Hook and loop fasteners for ease. Washable…. |
|
|
Como 3 Sets Skating Gear Knee Elbow Wrist Support Black Pads for Child $8.68 Features hard plastic pad external offers maximum protection, soft sponge inner provides comfort.Good quality protective pad, designed for safety and comfort.Protects child’s knee, elbow and wrist from injury for skating or other sports.Note: please measure your kid’s elbow, knee and wrist girth before ordering…. |
|
|
Como Child Skating Gear Elbow Knee Wrist Support Pad Yellow $10.57 Features hard plastic pad external offers maximum protection, soft sponge inner provides comfort, designed with hook and loop fasteners for perfectly fit.Protect child’s knee, elbow and wrist from injury for skating or other sports.Note: please kindly measure your kid’s elbow, knee and wrist girth before ordering…. |