Causes, Symptoms and Everyday Activities That Trigger Elbow Pain
Did you know you can develop ‘tennis elbow’ without the fun of playing a single match? Lateral epicondylitis (to give it its proper name) is a form of RSI (repetitive strain injury) caused by repeated twisting, gripping movements, such as swinging a tennis racquet. The overload of constantly-repeated strain on the tendons in your elbow joint and wrist causes micro-tears in the tendons and muscles causing pain.
Your own particular ‘tennis elbow’ might be the result of everyday activities like computer work, painting a wall, practising your violin or any number of daily movements. In other words, anything that involves repeatedly gripping, twisting, lifting and bending the elbow or wrist. This condition will even make holding a pen, turning a door handle or cleaning your teeth become a pain.
How to Tell If You Have Tennis Elbow: Common Symptoms and a Simple At-Home Test
The pain of tennis elbow radiates down the outside of the forearm. Overuse of the tendons which join the muscles of the forearm to the outside of the elbow causes them to develop persistent micro-tears which never get the chance to heal properly. These so called extensor muscles (which allow you to straighten your wrist) are also affected. You might feel tingling and weakness as well as pain.
If you have tenderness on the outside of the elbow or pain when you bang it against a door frame for example, it’s likely to be lateral epicondylitis. Your practitioner here at Sundial will also perform specific clinical muscle tests when you come for assessment in order to diagnose your condition.
Why You Shouldn’t Ignore Tennis Elbow: How Physiotherapy Can Help You Heal
As tennis elbow is a form of repetitive strain injury (RSI), it responds to the same kind of treatment. It’s important to get it checked out because untreated it can lead to nerve damage, bursitis and other complications.
A visit to one of our physiotherapists is the first thing you should do to get a thorough assessment and diagnosis. They’ll be able to rule out other potential causes of your pain, such as arthritis. Your physio will work with you to provide long-term relief, including personalised recommendations for home exercise, and if appropriate they may use acupuncture (dry needling) or laser therapy to promote healing. Sometimes Rock Tape can be helpful too
Simple Home Remedies for Tennis Elbow: How to Use RICE to Speed Up Your Recovery
So how can you manage your pain at home? The damage of an RSI isn’t permanent – but you must modify your activities. Finding ways of carrying on with your job whilst minimising the risks of tennis elbow is what your physio will help you with and work to achieve. At home you can follow the RICE protocol to find relief if it’s a recent development and in the acute stage:
- Rest – stop doing the movement that causes pain
- Ice – use a cooling pack to relieve inflammation
- Compression – using an elastic bandage can support and comfort the injury
- Elevation – raise the injury above the level of your heart as often as feasible.
- And remember, avoid the activity that caused the issue.
A tennis elbow support can be helpful. Try a neoprene one with a velcro strap around and wear it when you do activities that hurt.
Home exercise for tennis elbow
- Hold a hand weight, a can or water bottle is fine
- Hang wrist over edge of table, palm down.
- Bend wrist up toward ceiling. Do not lift forearm off table.
- SLOWLY lower wrist down, ‘fighting’ the resistance.
- Bend wrist up, returning to the start position.
- Repeat 10-20 times 1-3 times a day as long as it is not too sore
Best of all, come in and see one of our physiotherapists for professional help. Book in with Sundial and start your journey to recovery.