Tennis elbow stages 1:
Tennis elbow is inflammation of the lateral epicondyle, which is the bony landmark on the outside of your elbow, where your forearm muscles attach to. The tendon most likely to be involved in Tennis elbow is the extensor carpi radialis brevis.
What symptoms would we expect?
> Pain and tenderness that can refer above and below the elbow.
> Inflammation around the Forearm tendons.
> A slightly hot feel from your elbow.
> Weakness in your grip.
> Slight tingling sensation down the forearm
> Pain may initially be mild, however ignoring the condition will often cause pain to increase, even when resting.
Well I don’t play tennis is understandably the first thing you may say, however it is generic term for lateral epicondylitis. Any repetitive movements of the wrist and forearm muscles can cause excess strain on the tendons which can create microtearing over time. Yes, this could be as a result of playing tennis, however it can affect those in other professions such as musicians, decorators and electricians.
What’s my first step?
> It is important to reduce inflammation and minimise pain. We can do this by icing for 10-20 minutes 3 to 4 times per day, taking anti-inflammatories is also advised – if you are unsure of dosages please speak to your GP.
> It is important to stop / reduce the movements that are causing your injury.
> Amazon is a great place to purchase a tennis elbow strap which can be used to reduce strain on the tendon.
> Regularly seeing your sports therapist can really push forward your rehabilitation.
> If the initial pain has settled, we can move on to strengthening the area. Realistically you will not be completely pain free when you start these exercises.
> Bodyweight flexion/ extension 2 x 10
> Supination/ pronation 2 x 10
> Ulna and radial deviation 2 x 10
> Stretching forearm flexion 3 x 30s
> Stretching forearm extension 3 x 30s
> Small grips 2 x 10
All of these exercises should be slow and controlled with your arm supported. If you are finding these exercises manageable, increase the amount to 3 or 4 sets of 10 – 15 reps before moving onto the next stage. Do not move onto Stage 2 until this is easy peasy.
We grade Tennis and golfers elbow by how much pain it is causing you, and in some cases you will need to be referred to a specialist. It is important to know that if you are struggling through your stages, that you are not failing at your rehabilitation, and you may need more help from a specialist in this field. We are here to help and offer advise if your rehabilitation is not successful.