Tennis elbow is caused by repetitive strain on the tendons in your elbow. It is a common condition that affects not just tennis players but people from all walks of life. The pain often worsens with gripping or lifting activities, making everyday tasks more challenging. If you think you have tennis elbow, there is good news. Many cases can be managed and even resolved with home treatments.
This article will walk you through practical steps for healing tennis elbow at home. You will also learn when it might be time to consult a professional for further assistance.
Rest is Essential
One of the most important things you can do is give your arm adequate rest. Continuing activities that exacerbate the pain will strain the affected area further. This may include lifting heavy objects or playing sports. Temporarily reducing these activities can help the tendons heal faster.
Apply Ice Regularly
Ice is a simple but effective way to reduce pain and inflammation. You can apply an ice pack or a frozen bag of vegetables wrapped in a towel. Place it on the affected area for 15-20 minutes, three to four times a day. Regular icing helps to minimize swelling and provides relief.
Compression for Support
Using an elbow brace or compression bandage can help stabilize the area. This support reduces strain on the tendons, which can promote healing and prevent further injury. Look for braces designed specifically for tennis elbow to get optimal support.
Gentle Stretches and Exercises
Once the initial pain subsides, it is important to introduce light stretches and exercises. Doing so can strengthen the affected muscles and tendons. Two common exercises for tennis elbow recovery are wrist extensions and flexor stretch.
Wrist Extension Exercise
Hold a lightweight dumbbell or a water bottle in your hand, then rest your forearm on a flat surface. Slowly raise your wrist upwards and then lower it back to the starting position.
Flexor Stretch
Extend your arm in front of you with your palm facing upwards. Use your other hand to pull your fingers back toward your body gently, hold for 15 seconds, and then release. Perform these movements every other day, gradually increasing the intensity as your arm becomes stronger.
Manage Pain with Over-the-Counter Medications
For extra relief, over-the-counter medications like ibuprofen can be helpful. These nonsteroidal anti-inflammatory drugs (NSAIDs) help reduce pain and inflammation. However, always follow the recommended dosage and consult with your doctor if you are unsure.
Evaluate Your Technique and Tools
Tennis elbow is often caused by poor technique or using the wrong equipment. If you play racquet sports or engage in activities that strain your arm, evaluate your tools and form. Opt for equipment that reduces stress on your elbow. Additionally, consider getting professional advice on improving your technique.
Ergonomic Adjustments
Your daily habits and workspace setup can also impact your condition. Make sure your workstation is ergonomically aligned to prevent strain. Adjust your chair, keyboard, and monitor to support a neutral posture.
Stay Patient
Healing from tennis elbow takes time. Depending on the severity of your condition, noticeable improvements can take weeks or even months. Consistency with your home treatments is critical to achieving full recovery.
When to Visit an Orthopedic Doctor for Tennis Elbow Treatment
While many cases of tennis elbow respond well to home care, some situations require professional treatment. Knowing when to seek help can make a significant difference in your recovery.
Persistent Pain
Have you been following home treatments for several weeks without noticeable improvement? If this is the case, it may be time to visit an orthopedic surgeon. Persistent pain could indicate a more severe injury that requires targeted intervention.
Difficulty Performing Daily Tasks
If your tennis elbow is making it hard for you to perform simple daily activities, a doctor can help. Activities such as opening a jar or holding a coffee mug should not cause extreme discomfort.
Severe Swelling or Weakness
Noticeable swelling or a significant loss of strength in your arm can be signs of a more complex issue. An orthopedic doctor can conduct imaging tests to pinpoint the problem and recommend appropriate treatment.
Recurring Symptoms
Do your symptoms keep coming back, even after you have healed? If so, you might benefit from physical therapy or advanced treatment options. Preventing future strain is as important as addressing the current injury.
You can rely on Dr. Paul Meli at Paul Meli Orthopedic Surgery to help you manage your tennis elbow. He specializes in diagnosing and treating orthopedic conditions. With years of experience as a board-certified and fellowship-trained orthopedic surgeon, Dr. Meli can provide expert care tailored to your needs.
Healing Tennis Elbow in Ft. Lauderdale, FL
Tennis elbow can disrupt your life. However, with the right approach, you can regain your strength and enjoy pain-free movement once again. This guide has covered essential steps you can take for healing tennis elbow at home. From rest and ice to stretches and ergonomic adjustments, you can try remedies that can ease your pain. However, it is also important to recognize when it is crucial to seek professional help.
Your recovery matters, and sometimes, it takes expert guidance to achieve it. At Paul Meli Orthopedic Surgery, we are here to help you every step of the way. Take the next step toward healing by reaching out to us at (954) 324-7711 or filling out our appointment request form online. Do not wait to return to the activities you love. Start your recovery today.
We look forward to serving you!
