Elbow tendonitis involves the irritation or inflammation of the tendons connecting the forearm muscles to the bony prominences of the elbow joint. This common condition affects the muscle-tendon unit, causing pain during gripping, lifting, or twisting motions. Depending on the location of the pain, it is often referred to as Tennis Elbow or Golfer’s Elbow. This article provides actionable steps for managing this condition through self-care, focusing on immediate relief, lifestyle adjustments, and structured rehabilitation.
Confirming the Condition and Immediate Relief
The location of the pain is the first indicator used to identify the specific type of tendonitis. Tennis Elbow (lateral epicondylitis) causes pain on the outside of the elbow, often triggered by extending the wrist or gripping objects. Conversely, Golfer’s Elbow (medial epicondylitis) results in discomfort on the inside of the elbow, typically when flexing the wrist or making a strong fist.
The immediate focus for acute pain is to reduce inflammation and prevent further damage using the PRICE principle (Protection, Rest, Ice, Compression, Elevation). Protection is the most important initial step, meaning all pain-provoking activities must be temporarily stopped. Apply ice to the most painful area for 15 to 20 minutes, repeating every two to three hours during the first 48 to 72 hours to manage acute swelling.
Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) can temporarily mitigate acute pain and swelling, but they should be used cautiously and for a short duration. Compression can be applied using a specialized elbow strap or brace worn just below the joint. This gear works by compressing the forearm muscles, which reduces the tension placed directly on the tendon insertion point.
Essential Lifestyle Changes for Healing
Healing requires identifying and modifying the repetitive movements that originally caused the tendon irritation. This involves assessing daily activities, ranging from computer use to the mechanics of specific sports. For those who spend significant time using a computer, ergonomic adjustments are necessary to reduce chronic strain on the forearm muscles.
Adjusting chair height so the elbow is bent at approximately a 90-degree angle ensures the wrist remains in a straight, neutral position while typing. Using a vertical mouse can help by keeping the forearm in a handshake-like orientation, which minimizes strain on the extensor muscles contributing to Tennis Elbow. Modifications should also involve examining the size of tool or racket grips, as an improper grip demands excessive muscle force.
Before engaging in any activity that places stress on the elbow, perform a proper warm-up focused on dynamic stretching. This prepares the muscle-tendon unit by increasing blood flow and flexibility. Following the activity, a cool-down routine that includes static stretching helps maintain muscle length and prevents muscles from pulling excessively on the compromised tendon.
Gradual Strengthening and Stretching Protocols
Active rehabilitation should only begin once the initial acute pain and swelling have significantly subsided, moving past the passive rest phase. The long-term goal is to remodel the tendon structure and strengthen the entire muscle-tendon unit for increased resilience. Begin rehabilitation with gentle stretching to restore flexibility and range of motion.
A standard stretch for the extensor muscles involves extending the arm straight out with the palm facing down. Use the opposite hand to gently pull the fingers toward the body until a light stretch is felt in the top of the forearm. Hold this position for about 30 seconds, ensuring the stretch is felt in the muscle belly and not as a sharp pain at the elbow.
To stretch the flexor muscles, perform the wrist flexion stretch by extending the arm with the palm facing up. Gently pull the fingers toward the floor, stretching the muscles on the underside of the forearm. These static stretches should be performed multiple times daily, stopping immediately if sharp pain occurs at the joint.
The most beneficial strengthening method for chronic tendon issues is eccentric exercise, which focuses on the controlled lengthening phase of the muscle contraction under load. Start with wrist extension or flexion exercises using a very light weight, such as a 1 to 2-pound dumbbell. Begin the motion by using the unaffected hand to lift the weight into the starting position. Then, use the affected forearm muscles to slowly lower the weight back down, taking three to five seconds to complete the eccentric phase. Perform three sets of 10 to 15 repetitions daily, focusing on the slow, controlled tempo. Maintaining the slow speed is necessary to maximize the therapeutic benefit as resistance is gradually increased.
Recognizing When Home Care is Not Enough
While consistent home care is effective for many cases of elbow tendonitis, recognizing the limits of self-treatment is necessary to prevent the condition from becoming chronic. Severe swelling or a visible deformity near the joint are immediate physical signs that necessitate professional medical attention. Any sudden loss of sensation, such as numbness or tingling in the forearm or hand, also warrants an immediate medical evaluation.
If the pain does not begin to improve after one to two weeks of consistent rest, activity modification, and gentle, controlled exercises, consult a healthcare provider. Persistent symptoms may indicate a more severe tear or an underlying issue that requires professional diagnosis.