What is tennis elbow?
So, when we talk about tennis elbow, we’re talking about the workings of your elbow joint. Imagine it as a team effort involving three bones, a network of ligaments, tendons, and muscles. Now, tennis elbow, or lateral epicondylitis, is like a bit of a hiccup in this well coordinated team.
What happens is that tiny strains or micro tears develop in the tendon that links your forearm muscles to the bones in the elbow joint. It’s like the communication lines between your muscles and bones experience a little disruption. This specific tendon is a real team player, serving multiple muscles in the forearm, with the extensor carpi radialis brevis (ECRB) taking the lead role.
Picture your ECRB as the MVP located on the outer side of your elbow. It’s the muscle responsible for extending both your wrists and fingers – a job you might not have realized was so crucial until now!
When you find yourself dealing with tennis elbow, it’s like your ECRB is sending out distress signals. It’s asking for a breather, a chance to heal those micro tears and get back to its daily duties. So, taking care of your elbow joint is not just about easing discomfort; it’s about giving your ECRB and its supporting cast the attention they deserve, ensuring they can continue working properly in the complexities of your musculoskeletal system.
What are the causes of tennis elbow?
Tennis elbow is like the unsolicited guest that shows up after a bit too much repetitive action with our hands and wrists. It’s an overuse injury, and in our daily grind, it’s surprisingly easy to find ourselves in its grip.
Picture this: you’re typing away on the keyboard, swiping through your phone, maybe even indulging in a bit of weekend DIY home improvement – all seemingly harmless activities. Little do we realize that these repetitive hand and wrist movements can go a tad overboard, overloading the poor tendons in our elbows and forearms.
Now, the name might suggest that only tennis enthusiasts need worry, but nope, it’s an equal-opportunity offender. It’s like, “Hey, if you’re into any activity that involves throwing, swinging, or even just a lot of hand action, I’m here to make my presence known.” So, whether you’re a tennis pro, an avid swimmer, a baseball enthusiast, or even a passionate painter, you’re not immune.
But wait, it gets even more relatable! Professionals like mechanics, electricians, chefs, and painters – they’re not spared either. It’s almost like tennis elbow has a knack for finding its way into our lives, regardless of our profession or hobbies.
Oh, and let’s not forget the digital age twist – extended computer or phone use can also be a culprit. So, if you’re clocking in those screen hours, it might be a good idea to give your elbows a breather every now and then. It’s like a little nudge from your body to remind you to balance the screen time with some TLC for your tendons.
In the grand scheme of things, it’s all about being mindful of the repetitive motions our daily activities entail. So, next time you’re enthusiastically engaging in your favourite pastime or diligently working away, just remember – a bit of elbow love goes a long way!
Why am I getting tennis elbow as someone who specifically plays tennis?
It could be to do with the equipment your using…
Alright, let’s dive into the world of tennis gear, where choosing the right equipment can make all the difference in keeping tennis elbow at bay.
Rackets – When it comes to rackets, flexibility is the name of the game. Picture it as a delicate balance between power and arm friendliness. Opting for a flexible racket with a generous sweet spot, is like giving your arm a little cushioning. Sure, the stiffer rackets might promise more power and control, but the flexible ones are the real MVPs when it comes to being gentle on your arm, especially when you hit the ball off centre. It’s like having a shock absorber for your racket, spreading out the impact over a more forgiving timeframe.
Strings – Tension matters here. A relatively low string tension is your arm’s best friend. It’s like extending the ball’s hangout time on the strings, spreading the impact shock over a more leisurely period. Thin strings are the elastic heroes, absorbing shocks like a pro. So, when you’re stringing up your racket, think less tension and lean towards those thinner strings for a more arm friendly experience.
Tennis balls – Moving on to the ball – it’s not just about the game; it’s about the freshness of the ball too. Use new tennis balls – fully pressurised tennis balls. Avoid the old, the wet, and the pressureless ones.
Grip – A grip that fits just right ensures you won’t have to strangle the racket to prevent it from twisting. Measure that distance from the palm crease to the tip of your ring finger, and voila – you’ve got yourself the perfect grip size, reducing the risk of an unwanted elbow encore.
So, in the grand symphony of tennis gear, each piece plays a crucial role in keeping your arm happy and healthy. It’s like assembling your own team of body friendly equipment, ensuring you can keep swinging without worrying about those unwelcome elbow interruptions.
Physiotherapy and prevention
Let’s talk about how we can kick that persistent tennis elbow pain to the curb and get you back in action.
First things first, if you’ve been dealing with that nagging pain, rest and ice is the first thing to do. They’re like the dynamic duo of inflammation relief, providing that much needed cool down for your elbow. But hey, leaving tennis elbow untreated is like letting an unwanted guest overstay their welcome – the pain might linger for months.
Your game plan involves de loading that overworked elbow and forearm. It’s like giving your muscles a breather, asking them to take a timeout from activities that have been aggravating the tendon. You should throw in some gentle soft tissue massage to loosen up those tight forearm muscles, promoting better circulation and overall elbow happiness. And depending on your situation, a little bracing or taping might make an appearance in the lineup.
Once you have tamed the pain and inflammation, it’s game on for strengthening those forearm muscles. We’re talking a slow and steady increase in load – starting with some gentle wrist bending and working your way up to light weights. And yes, you’ll need to be doing some exercises at home. Consistency is key, and trust me, those exercises are your ticket to a full recovery.
Now, let’s switch gears to prevention. We want to keep that elbow and forearm in a perpetual state of happiness, right? Cue the simple wrist extensor stretch – it’s like a little pre-game warm up for your muscles. Hold that stretch for 20 seconds on each side, and you’ll feel the tension melt away.
But you are not done yet. Building forearm strength helping build against any potential re-runs of tennis elbow. Grab a light dumbbell or even a trusty water bottle, and let’s get to work. Raise and lower that hand slowly, ensuring your arm stays flat the entire time. It’s like a mini workout for your forearm, and trust me, it’s worth the effort.
So there you have it – the playbook for tackling tennis elbow head-on. It’s a team effort, and with a bit of dedication to the game plan, you’ll be back to your full activity level before you know it. Ready to make that elbow the comeback story of the year!
Choosing the right elbow support
Selecting the right tennis elbow brace can be a game-changer in the journey of treatment and rehabilitation. With various options on the market, including Epicondylitis clasps, tennis elbow straps, and elbow sleeves, finding the perfect match depends on your budget and the activities you have in mind.
Epicondylitis clasp – Precision is the name of the game here. Fitting it correctly is crucial for its effectiveness. It features a plastic clasp or clip that wraps around the arm, with an adjustable strap ensuring the pressure point is just a couple of centimeters below the painful area.
This design not only provides firm compression but also alters the angle at which the tendon operates, absorbing and redirecting the forces that contribute to the injury. While it’s a bit pricier and might be a challenge to fit just right, it’s ideal for skilled tennis players seeking precision support for high impact forces.
Buy here: Epicondylitis clasp
Tennis elbow strap – It’s a simple yet effective solution, a strap that wraps around the forearm just below the elbow, often equipped with additional pads for enhanced compression over the affected muscles. This design works by compressing the upper forearm, absorbing forces transmitted through the tendon and alleviating stress on it.
Tennis elbow straps are often the more budget friendly option, easy to fit, and adjustable for the desired level of compression. While they might be less precise than an Epicondylitis clasp, they’re a go to choice for most individuals dealing with tennis elbow symptoms.
Buy here: Tennis elbow strap
Tennis elbow sleeve – combines simplicity with added support. This sleeve wraps around the entire joint and comes with a strap for additional compression. The heat retaining feature aids in the healing process, especially for tendons that are not in acute or recent injury stages. While a bit more cumbersome to wear, the sleeve offers comprehensive support to the joint.
When it comes to choosing, it’s all about personal preference. For early-stage recovery from chronic Lateral epicondylitis, the sleeve is a solid choice. As you gradually return to activity or need prolonged brace wear, the clasp or a high-quality strap becomes the preferred option.
Buy here: Tennis elbow sleeve