Tennis elbow may be known as the old man's injury, but it is very real and can be debilitating for young tennis and golf athletes as well. Lateral epicondylitis, known as tennis elbow, is caused by the repeated contraction to the forearm after straightening and bending the elbow. This repeated motion causes stress on the tendons that can result in tiny tears in those tendons that connect the forearm to the outer elbow. This pain accompanied by tennis elbow can emit around the outside of the elbow, to the forearm, and even down to the wrist. Below, we have compiled some ways to treat and manage tennis elbow so you can get back on the court or the course as soon as possible.
Medication
In the case you have a mild form of tennis elbow, oftentimes the pain can be somewhat suppressed by over-the-counter medication. Some medications that can help ease the pain are nonsteroidal, anti-inflammatory drugs. This can include Ibuprofen or Naproxen which work to relieve pain, inflammation, and reduce fever.
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Rest
One of the important and underrated treatments for any sports related injury is rest. Muscles and tendons biologically repair themselves when we sleep, so if you are not getting enough rest, it can prolong or cause further damage to your injury. It should be a priority to get rest if you want to bounce back after an injury.
Ice and Elevation
Icing your injury should be one of the first things you do when you notice the pain in your elbow. Use a cold compress or an ice pack on your elbow to decrease inflammation and numb the area to relieve pain. Icing is an effective method because it decreases welling and constricts blood vessels from the area to improve comfort. Elevation also reduces swelling and speeds up healing by draining excess fluid from the area. A tip for elevation is to raise the affected area above your heart.
If the remedies above still are not helping the healing process, a doctor might recommend you consider a physical therapist. This therapist can show you exercise and stretches that are meant to heal and strengthen the affected muscles and tendons. One exercise, which involves gradually raising and lowering your wrists has been proven to be very effective in treating tennis elbow. A physical therapist may also recommend a brace or wrap that would reduce stress while competing.
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Technique
Using the correct technique when playing tennis or golf can ease the pain and prevent injury in the future. For example, a tennis player with a poor technique may try to overuse their wrist by flicking or reaching for the ball. This increases the use of the wrist rather than the entire arm. This repeated motion causes stress and damage to the inner and outer tendons on the forearm, which in turn cause a strain in the elbow. While most of the time, even a great technique can lead to an injury, talk to a coach or professional on how to improve your technique and prevent further injury.
Injections
If you have a particularly serious case of tennis elbow, a doctor may recommend an injection into the elbow. The Mayo Clinic describes this treatment process as “injecting platelet-rich plasma, Botox or some form of irritant (prolotherapy) into the painful tendon”. This is a treatment used in chronic musculoskeletal conditions. Make sure to talk with coaches and doctors before going down this route as it is known as an alternative medicine form.
While tennis elbow is often associated with older men who play too much tennis at the country club, it is very real and can hurt your performance. These are just a few of our top ways to manage tennis elbow. Be sure to choose what works best for you.
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* Originally published on April 29, 2022, by Mary Archibald
