Tennis elbow is a chronic stress condition, sometimes called lateral epicondylitis. It includes inflammation of the tendons on the outside of your elbow, which keeps your muscle and bone together. While it is a tennis-related injury, it can be caused by other types of excessive forearm movement too. If you’re handling tennis elbow at home, you might be able to escape the need for hospital attention, which could require physical therapy. (If you’ve had discomfort for months now, it’s best to first get medical treatment before seeking home remedies.) Know all about treatments for tennis elbow to help alleviate pain and reduce inflammation.
It might sound like a simple treatment, but it is useful if the elbow region gets too much pain or inflammation. It will help to calm the arm and not expose it to the movements that caused the inflammation and discomfort.
You will also perform your everyday tasks as long as you stop gestures and actions that may irritate the tendons any more. If you continue to experience the familiar discomfort, do it gently as you restart your activity, then stop.
Ice packs can help to minimise swelling and pressure on your elbow.
Don’t add ice to your face, because that will harm it. Place the ice into a towel or sheet. Hold the ice pack in position for 15-20 minutes at a time, 3-4 times every day. Some people only use frozen peas for this reason which they hold in the freezer. They bear well the cold, and the bag moulds to the form that you like.
Often the RICE regimen is the safest treatment for injuries such as tennis elbow: R for rest, I for ice, C for compression and E for elevation. Compression tends to relieve muscle tiredness. Cover over the elbow with a compression bandage, close enough to feel the tension. You should be capable of move your fingers properly, after applying the bandage. The lower arm’s skin temperature and colour will be similar to the rest of the arm or the other limb. If you find your lower arm is warmer than the rest of your arm or neck, then quickly remove the bandage.
Although the E is typically for elevation in RICE, we can use it for gentle stretching exercises. Stretch out your arm straight and put your hand as if you were doing a stop gesture. For around 15 seconds, slowly draw your fingertips down into your neck. Relax and then repeat. To hold your arm upright, the reverse stretch is to lower your hand until it’s behind your elbow, the palm facing your chest. Apply gentle pressure to your hand and move it toward yourself. Relax and then repeat. Try out these exercises for tennis elbow for better results!
You can also practise with weights to improve the forearm, so consult with a doctor, physical therapist or Chiropractor Singapore and ensure that you are performing the exercises correctly.