Tennis elbow (lateral epicondylitis) can bring significant frustration and pain. It often stems from repetitive motions of the wrist and arm, impacting individuals far beyond just athletes. This article details the practical steps I took to find relief from tennis elbow. My experience highlights how lifestyle adjustments, targeted exercises, and supportive measures can contribute to recovery.
My Personal Battle with Tennis Elbow
My tennis elbow began subtly, with a persistent ache on the outside of my dominant elbow. Initially, I dismissed it as minor muscle soreness, but the discomfort steadily intensified, radiating down my forearm and into my wrist. Simple, everyday tasks became surprisingly challenging; turning a doorknob, lifting a coffee cup, or even shaking hands would send sharp pain through my arm. The constant throbbing made it difficult to sleep, leaving me feeling perpetually tired and irritable. This condition significantly impacted my work productivity and ability to engage in hobbies, creating a cycle of frustration.
The pain also affected my mental well-being, fostering anxiety about basic movements. The initial confusion about its cause was compounded by its widespread impact on my daily routine.
Key Lifestyle and Activity Adjustments
Addressing tennis elbow required examining daily habits and making adjustments to reduce strain on affected tendons. One significant change involved modifying my computer workstation. I ensured elbows were bent at 90 degrees and forearms supported, preventing overreaching to the keyboard and mouse. Switching to an ergonomic mouse also helped maintain a more neutral wrist position, reducing tension in my forearm muscles.
Beyond ergonomics, I became acutely aware of how I gripped objects. I consciously adopted a looser grip when holding tools or everyday items, avoiding the tendency to squeeze too tightly, which can increase strain on forearm muscles. For any activities involving repetitive hand or wrist movements, I either reduced the duration or temporarily stopped them to allow the inflamed tendons time to recover. Incorporating frequent, short breaks throughout the day also became essential to prevent overuse and give my forearm muscles regular periods of rest.
Targeted Exercises and Self-Care Techniques
A consistent regimen of targeted exercises and self-care techniques formed my recovery strategy. I prioritized gentle stretches for my forearm muscles, specifically wrist extensor stretches, which involve extending the arm straight out with the palm down and gently pulling the fingers back towards the body. These stretches helped improve the mobility of my arm and wrist, and I performed them multiple times a day, especially before any activity.
Strengthening exercises were gradually introduced to build resilience in the affected tendons and muscles. I found eccentric exercises particularly beneficial, which focus on lengthening the muscle under tension. For example, I would hold a light weight with my palm facing down, support my forearm on a table, and use my unaffected hand to lift my wrist fully. Then, I would slowly lower the weight using only the affected wrist, controlling the descent over several seconds. This controlled lowering motion strengthens the forearm extensors, which are often implicated in tennis elbow. I also incorporated wrist flexion exercises, where I would hold a weight with my palm up and slowly curl my wrist upward and then lower it. Another effective exercise involved twisting a towel in opposite directions with both hands to strengthen both flexor and extensor muscles.
Alongside exercises, self-massage techniques provided relief. I used a massage ball or even the handle of a butter knife with some lotion to apply gentle pressure to the tender spots on my forearm, moving from the elbow towards the wrist. This “muscle stripping” technique released tension and improved blood flow. I also applied cold therapy using ice packs for 15-20 minutes several times daily, especially after exercise or when pain flared, to reduce inflammation. Warm compresses were used at other times to relax the muscles.
Supportive Aids and When to Consider Professional Guidance
During my recovery, certain supportive aids helped manage symptoms and facilitate healing. Counterforce straps, worn just below the elbow, provided targeted compression to my forearm muscles, which helped reduce tension on the affected tendons. These straps are designed to redistribute the forces away from the painful area, allowing for some relief during activities that might otherwise cause discomfort. Some days, an elbow sleeve offered more general compression and warmth, which can be beneficial for circulation and overall support.
While self-treatment proved effective, it has limitations. If pain persists for more than a few weeks despite consistent self-care, or if symptoms worsen, it is advisable to seek professional medical advice. Signs such as severe pain that disrupts sleep, significant swelling or discoloration around the elbow, or a noticeable loss of strength or range of motion in the arm warrant immediate consultation with a healthcare provider. A doctor can diagnose the condition and recommend treatment, which may include physical therapy, medication, or in rare cases, more invasive procedures.