6 Tips to Help Tennis Elbow
It’s not just tennis players who get tennis elbow.
Tennis elbow can be the result of tennis, obviously, but also from simple daily chores such as carrying shopping. Any activity that is constant or repetitive and strains the forearm, such as painting and using secateurs in the garden, can result in tennis elbow. Often, the pain is felt on top of the elbow and most people can pinpoint the pain exactly. Some times there is also a nerve component, the radial nerve and it can also be felt above the elbow.
- Soft tissue can be implicated here, so it is great to gently massage the forearm or get somebody to do it. Try not to give yourself pain, but spend several minutes with a little oil, working up and down the arm.
- While sitting quietly, or watching tv, in the evenings, gently move the skin away from the discomfort and hold for 2-3 minutes. There should be no pain here, just a skin crinkle.
- The Emporia’s Tray is a great mobility exercise, mobilising the radial nerve, that may be implicated in your tennis elbow.Helping to free the nerve bo
th in the arm and at your cervical spine (neck). It will help to mobilise the whole of your upper back, shoulders and arms. Use it on both arms, have fun and enjoy the novel movement. Emporia’s Tray Hold a plate, so you know you are really doing it with care, do it very slowly, several times a day for three or four revolutions.
- Try not to do the actions that make it hurt, just for a while. Try to pick things up, twist off lids or carry bags in a different way, so that it doesn’t hurt. Rest, if you can.
- Wear a strap, if it helps your tennis elbow. It will support the muscles of the forearm, give security and comfort and help to prevent some of those sudden painful moments. A strap is not a long term solution, wear it if you know you will be carrying bags or playing tennis etc. Some people do not find them helpful, but others think they are great. Definitely worth a try.
- Go and see some one, though the above may be enough. Find a Therapist who understands and uses the concepts of Pain Science to help you.