Tennis elbow, also known as lateral epicondylitis, is a condition characterized by pain on the outside of the elbow. This discomfort often arises from repetitive motions of the wrist and arm, leading to inflammation and microtears in the tendons that connect the forearm muscles to the outside of the elbow. This article explores the role of massage as a potential approach for managing tennis elbow discomfort and provides guidance on safe application.
Is Massage Recommended for Tennis Elbow?
Massage can be a beneficial component in the management of tennis elbow. It helps by increasing blood circulation to the affected area, which supports the body’s natural healing processes. Improved blood flow delivers essential nutrients and oxygen while helping to remove metabolic waste products from injured tissues.
Massage also reduces muscle tension in the forearm and around the elbow, alleviating strain on inflamed tendons. Certain techniques help break down adhesions or scar tissue, improving tissue flexibility.
Massage is a complementary therapy, best used as part of a comprehensive treatment plan. Avoid aggressive massage during acute inflammation or severe pain, as this could worsen the condition.
How to Massage Tennis Elbow
Self-massage for tennis elbow uses specific techniques. A common approach is cross-friction massage, which involves rubbing across the tendon fibers. Locate the painful area on the outside of your elbow, then use your thumb or fingertips to apply firm pressure. Move them back and forth perpendicular to the tendon.
Deep tissue massage focuses on releasing tension in the forearm muscles. Use your opposite hand to knead and compress the forearm muscles, working from the wrist towards the elbow. Applying sustained pressure to tight spots or “trigger points” can also help alleviate referred pain to the elbow.
Start with gentle pressure and gradually increase it as tolerated. The goal is to feel a “good pain” or release, not sharp or increasing pain. If using a tool like a foam roller or massage ball, place it on a stable surface and roll your forearm over it, controlling the pressure. Stop if pain intensifies or if you experience numbness or tingling.
Other Strategies for Tennis Elbow Relief
Rest is an important initial step, allowing inflamed tendons time to heal without further irritation. Avoid activities that aggravate pain, such as repetitive gripping or wrist extension. Applying ice packs to the outside of the elbow for 15-20 minutes several times a day can reduce inflammation and pain.
Gentle stretching exercises for the wrist and forearm muscles improve flexibility and reduce stiffness. For example, extend your arm straight out with your palm down, then use your other hand to gently pull your fingers towards your body. Strengthening exercises, particularly eccentric exercises, are beneficial in later recovery stages.
A brace or strap around the forearm can help redistribute stress on affected tendons. Modifying daily activities and workplace ergonomics can prevent re-injury and support recovery. This includes adjusting grip, changing tools, or taking frequent breaks during repetitive tasks.
When to Seek Professional Guidance
While self-care strategies, including massage, can be helpful for tennis elbow, professional medical advice becomes necessary in certain situations. Consult a healthcare provider if persistent severe pain does not improve with rest and self-treatment over several weeks.
Other indicators for professional attention include noticeable swelling, redness, or warmth around the elbow, suggesting a more serious issue. Numbness or tingling in the arm or hand, or difficulty performing daily activities due to pain, also warrant medical evaluation. A doctor or physical therapist can accurately diagnose the condition and recommend an appropriate treatment plan.