5 Ways to Alleviate Tennis Elbow at Home

If you’re a tennis player, you’re likely familiar with an injury known as tennis elbow. Maybe you’re experiencing it yourself. Tennis elbow isn’t only the result of playing a lot of tennis, however. The repetitive-motion injury can develop from an array of activities beyond the sports realm. 

When you repeat the same motion that requires bending your arm during, the tendons connecting the muscles and bones at your elbow can become inflamed. They may develop tiny tears

You may have developed tennis elbow from typing for hours on your keyboard, working on an assembly line, or from hammering or drilling while doing construction work, among non-sports examples. 

Dr. Michael Hood and his staff at Delta Orthopaedics & Sports Medicine treat all types of orthopedic injuries including tennis elbow. They can provide tips on how to avoid this painful elbow condition in the future. 

Following are five ways to alleviate the discomfort of tennis elbow and prevent it from getting worse. 

Rest, ice, and pain relievers 

Too many repetitive motions over a long period of time have caused your tennis elbow. Now you need to give the elbow a rest. Take a break from your tennis game for a couple of weeks to let the inflammation calm down. If your tennis elbow occurred because of repetitive motions at work, see if you can adapt your technique. 

Covered ice packs help to reduce inflammation. Ice the elbow a few times a day for about 20 minutes at a time. 

You’re probably already taking over-the-counter pain relievers. You don’t want to become dependent on this type of medication, though, because it has harmful side effects when used over a period of time. 

Compression 

Wrap an elastic bandage around the elbow. Be sure it’s not too tight; you don’t want to constrict the blood supply to your lower arm. Make sure the forearm is the same color and temperature as your upper arm. 

Use a brace

Dr. Hood can advise you on the type of brace that is going to work well for you. Commercially available braces, elbow straps, or kinesiology tape are all possibilities. All provide compression and support for your elbow while the tendons are healing. 

Therapeutic exercises and stretches

Dr. Hood or one of his physical therapists shows you gentle exercises and stretches to do each day once your inflammation subsides. The exercises are simple to do; some can be done while you watch television, for example. Once you’ve healed, it’s helpful to continue the exercises periodically to try to avoid another case of tennis elbow. 

Use ergonomic techniques

If your tennis elbow resulted from typing on your keyboard, you probably aren’t using ergonomic techniques. Your elbows should be at a 90-degree angle when you’re typing, and your hands stay flat, instead of cupped up or down on the keyboard. Make sure you have an ergonomic chair that you can raise or lower to enable your arms to be in the proper position. 

Research how you’re performing your duties at work to see how you can adapt your technique and avoid the motions that are causing your tennis elbow. If the condition is caused by your tennis game, work with a coach or trainer to analyze how you’re holding your equipment and the type of racquet you’re using. 

Call Delta Orthopaedics & Sports Medicine at their offices in West Memphis, Arkansas, or Collierville, Tennessee, or book an appointment online for expert treatment for all of your orthopaedic needs. You can also send a message to Dr. Hood and the team here on our website.

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