Tennis elbow, also known as lateral epicondylitis, is a fairly common condition that is associated with pain in the elbow, especially on the outside. This condition does not only affect people who play tennis. Any job that requires repeated use of the forearm muscles puts people at risk for this condition. This can include plumbers, mechanics, cooks (who are cutting vegetables all day), some musicians, and people who use the computer a lot.

 

How do you know if you have tennis elbow?

Common complaints are pain with gripping activities, turning a key, turning a door knob, or shaking hands. You can always check with your doctor and he can diagnose this issue.

 

What can I do if I think I have it?

There are some simple solutions to try at home. If symptoms do not improve in 2-3 weeks, I would recommend seeing your doctor for further instruction.

  1. Stretch!
  • There are 2 muscle groups in your forearm. Wrist flexors and wrist extensors. To stretch these muscles hold your arm straight out in front of you, palm facing the floor. Bend your wrist. Using your opposite hand, gently pull your hand towards you until you feel a pull or stretch in your forearm. Hold 30 seconds and repeat 3 times. To stretch the opposite muscle group, hold your arm straight in front of you, palm up to the ceiling. Extend your wrist so your fingers are pointing to the floor. Using your opposite hand, gently pull your hand towards you until you feel a pull or stretch. Hold 30 seconds and repeat 3 times.  If you feel pain, stop!
  1. Rest!
  • Stopping the activity is the best way to allow the tissues to calm down.
  1. Ice!
  • Apply an ice pack several times a day to your elbow for 10-15 minutes.

 

All tennis players, or those with a job requiring frequent use of the forearm muscles, should be focusing on preventing the injury from happening rather than having to treat an existing injury. The best thing to do is to ensure you have good flexibility, so start doing the stretches above. Also, be aware of how you are performing an activity and if you can execute it better. For example, tennis players who develop tennis elbow often can improve their swing, especially their backhand. They tend to rely too much on the strength of their forearm and do not engage their legs, core, and shoulder appropriately. These actions lead to an increased strain on the forearm tendons in turn causing forearm pain. A physical therapist can help a tennis player, or anyone else suffering with tennis elbow, look at the mechanics of their job and provide solutions to encourage improved form ultimately decreasing the strain on the tendons and reducing pain. If you are experiencing any of the above symptoms, contact one of the therapists at Sports Physical Therapy for an evaluation.