Fixing tennis elbow, also known as lateral epicondylitis, typically involves a combination of rest, pain management, and rehabilitation exercises. Here's a breakdown of how to treat it:
Steps to Treat Tennis Elbow:
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Rest and Activity Modification: This is arguably the most important step. Stop or significantly reduce any activities that aggravate your elbow pain. This includes sports like tennis, but also repetitive tasks at work or home. The idea is to give the damaged tendons a chance to heal.
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Ice Packs: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day, especially after activity. This helps reduce inflammation and pain.
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Pain Relief:
- Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) can help reduce pain and inflammation. Follow the dosage instructions on the label.
- Topical creams and gels: Over-the-counter or prescription topical NSAIDs can be applied directly to the elbow for pain relief.
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Compression Bandage: Wrapping your elbow with a compression bandage can provide support and help reduce swelling. Be sure not to wrap it too tightly, as this can restrict circulation.
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Physical Therapy and Exercises: A physical therapist can guide you through a program of stretching and strengthening exercises designed to heal the injured tendons and prevent recurrence. Some common exercises include:
- Wrist extension stretch: Extend your arm straight out in front of you, palm down. Use your other hand to bend your wrist down towards the floor. Hold for 15-30 seconds.
- Wrist flexion stretch: Extend your arm straight out in front of you, palm up. Use your other hand to bend your wrist down towards the floor. Hold for 15-30 seconds.
- Forearm pronation/supination: Hold a light weight (e.g., a hammer or dumbbell) and slowly rotate your forearm so your palm faces up and then down.
- Wrist extension strengthening: Place your forearm on a table, palm down, with your wrist hanging over the edge. Hold a light weight and slowly lift your wrist up, then lower it back down.
- Wrist flexion strengthening: Place your forearm on a table, palm up, with your wrist hanging over the edge. Hold a light weight and slowly lift your wrist up, then lower it back down.
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Elbow Brace: A counterforce brace or tennis elbow strap can redistribute pressure away from the injured tendons and provide support during activities.
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Cortisone Injections: In some cases, a doctor may recommend a cortisone injection to reduce inflammation and pain. However, cortisone injections provide temporary relief and do not address the underlying problem. Repeated injections can also have negative side effects.
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Other Therapies: Some people find relief with other therapies such as:
- Ultrasound therapy: Uses sound waves to stimulate healing.
- Dry needling: Involves inserting thin needles into trigger points in the muscles around the elbow.
- Platelet-rich plasma (PRP) injections: Uses a concentration of your own platelets to promote healing.
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Surgery: Surgery is rarely necessary for tennis elbow. It may be considered if symptoms are severe and haven't improved after 6-12 months of conservative treatment.
Important Considerations:
- It's important to be patient. Tennis elbow can take several weeks or months to heal.
- Follow your doctor's or physical therapist's instructions carefully.
- Gradually increase your activity level as your pain improves.
- Proper warm-up and stretching before activity can help prevent recurrence.
- Ensure that your sports equipment (e.g., tennis racket) is properly sized and fitted.
- Modify your technique during activities to reduce stress on your elbow.
