Understanding the Basics of Tennis Elbow Articles | Tennis

By: Guy Starbuck

Tennis elbow is a term which we hear often. What is it and how can it be treated? Tennis elbow is a painful injury of the soft tissues which can prevent you from playing and debilitate you for some time. The R.I.C.E.R technique, discussed below is considered one of the best ways to treat tennis elbow.

• Rest: Rest is the best therapy option of recovery from any injury before embarking on any intensive remedial therapy and tennis elbow is no exception. Perhaps a few days or even a few weeks rest is required before you can think of getting on to the court for another game of tennis. 
• Ice: For reduction of inflammation and hasten recovery from injury there is no alternative better than ice poultice. Muscles and tendons usually swell as a result of injury and obstruct relief measures. If you apply ice on the injured area before and after treatment or exercise, it will not only reduce the swelling and other painful symptoms but also help you get better fast. Aspirin, acetaminophen, and other fever reducers are to be avoided when you attempt to reduce pain of the elbow. Other anti-inflammatory drugs like ibuprofen are considered better alternatives to reduce swelling. 
• Compression: To reduce inflammation and avoid risk of further injury to the affected joint, it is recommended that you keep your arm and wrist tightly wrapped. 
• Elevation: Remember our body is working constantly to heal the wound naturally by constantly supplying blood to the affected area. Unfortunately very little blood reaches your arms, in the natural process. So keeping it at an elevated level will surely help adequate quantities of blood reaching the injured parts and thereby alleviate pain.  
• Referral: Tennis elbow, though sounds simple to treat, can be more than just a painful nuisance. If left untreated, a tennis elbow may turn into some thing more serious and make you more prone to further injuries. Do visit a doctor for getting best advice on other treatment options. 

A serious type of tennis elbow could be as result of Repetitive Stress injury or RSI which requires immediate medical intervention. This is to be followed up with a gradual and slow-paced physical therapy, as advised by your physician.

When you are affected by this type of serious tennis elbow, remember not to overindulge in strengthening exercises. When your muscles and tendons are on their way to slow recovery, over straining might make your injury worse.

Here are some easy exercises which you must do with the approval of your medical practitioner:  

1. Hold a dumbbell in each hand while sitting down.
2. Place your forearms down on your thighs.
3. Be sure that your hands are hanging over your knees.
4. Your palms should face upwards.
5. Begin by curling the weight upwards at the wrist and lowering slowly.

Or:

1. Try squeezing a ball in your hand.
2. Hold the ball firmly as possible for a very brief period of time before releasing.

The amount of time tennis elbow takes for recovery would largely depend on the severity of the injury to the muscles and tendons. While some injuries may recover with a few days rest, some take intensive physical therapy for full recovery. It does require a lot of patience for getting your joints work again, but you will be happy to get back on your feet again once you have allowed your self adequate time.