Lateral Epicondylitis, also known as tennis elbow, is an injury caused by overuse of muscle and repetitive activity. It is common injury in racquet sports but can also be obtained in workplaces that require repetitive actions such as painters, plumbers, or retail workers.
The typical signs and symptoms of tennis elbow include pain/ burning sensation and weak grip. The symptoms may develop overtime and gradually worsen over weeks or months.
At home remedies or treatment are simple. They include:
• Resting the affected arm and not working it
• Ice the affected areas to reduce/ prevent swelling and ease burning sensation
• Over the counter anti-inflammatory drugs to ease pain
• Bracing/ compression
All of the above remedies should be done in conjunction with light exercises that can help strengthen the elbow area. Be sure to consult your chiropractor to determine if you are in well enough condition to preform the following exercises.
Fist Clench. Work out your long flexor tendon by stretching out your arm, palm facing up, and squeezing a towel gently in your hand. Be sure that your arm is resting on a flat surface while doing this.
Supination With a Dumbbell. Work out your supinator muscle by gripping the end of a 2-pound dumbbell in your hand and rotating it 180 degrees so that your palm faces down and up again. Isolate movement to your lower arm by ensuring that your elbow is still and rested on a flat surface.
Wrist Extension. Work out your wrist extensors by gripping a 2-pound dumbbell normally and, with your palm initially facing down and your elbow on your knee, curling your wrist up towards your body. If this is too challenging or causes pain, do the movement without the dumbbell. Again, isolate motion to the wrist.
Wrist Flexion. You can work out your wrist flexors by preforming the same motions as above but starting your palm facing down instead.
These treatments and exercises that can be easily preformed at home can help treat tennis elbow.If you begin to feel discomfort due to tennis elbow, try out these treatments to help you feel better and get along with your day. Visiting a chiropractor is the best way to relieve you of tennis elbow discomfort. If you would like expert guidance from a chiropractor, call us today at 905.492.8688 or visit our website for more information and to book an appointment.