What is it?
It is tendon inflammation, caused by a strain to tendons in the forearm. Pain is on the outside of your elbow joint and arm muscles. Despite its name, you can still get tennis elbow even if you’ve never been near a tennis court. It can pop up in people of any age, but it’s most common at about age 40.
What is the best treatment for tennis elbow?
Ice- 4-5 times a day for 15 min- always wrap ice/frozen peas or carrot etc in tea towel to avoid freeze skin and 1-2 tabs a day nonsteroidal anti-inflammatory (NSAIDs), such as ibuprofen, naproxen, or aspirin.
- Advice lot of rest
- Exercises for tennis elbow
- I do not recommend using elbow support or strap
- After 2 weeks if symptoms are not better you need physio sessions
If physio not helps you need to have a steroid injection but studies suggest that steroid injections don’t help in the long term
How long does it take tennis elbow to heal?
Mild soreness may improve up to 6 weeks. Prolonged elbow pain and soreness may improve up to 12 months. In some cases, the pain lasts for 2 years or longer.
Tennis elbow exercises
Wrist turn
- Bend your elbow at a right angle and hold out your hand, palm up.
- Turn your wrist slowly so that your palm is now facing down.
- Hold for 5 seconds, and then slowly release.
- Do 3 sets of 10 repetitions.
Wrist turn with weight
- Repeat the exercise while holding a light weight (e.g. a tin of beans).
Wrist lift (palm up)
- Bend your elbow at a right angle.
- Hold a light weight (e.g. a tin of beans), palm up.
- Bend your wrist slowly towards you.
- Hold for 5 seconds, and then slowly release.
- Do 3 sets of 10 repetitions.
Elbow bend
- Stand up straight and lower your arm to one side.
- Bend your arm slowly upwards so your hand is touching your shoulder.
- Hold for 15–30 seconds.
- Repeat 10 times
Wrist flex
- Keeping your arm straight in front with your palm facing down, gently bend your wrist down.
- Use the opposite hand to press the stretching hand back towards your body and hold for 15–30 seconds.
- Straighten your wrist.
- Gently bend the stretching hand backwards and use the opposite hand to pull the fingers back.
- Hold for 15–30 seconds. Do 3 sets with each wrist.
