Tennis Elbow Treatment At Home
If you're experiencing pain on the outside of your elbow that gets worse when you grip or lift things, you might have tennis elbow. Tennis elbow is a common condition that affects people who play tennis, but it can also affect people who don't play sports at all. It's caused by overuse or repetitive strain on the tendons that attach to the lateral epicondyle, which is the bony bump on the outer part of your elbow.
Rest and Ice
One of the first things you can do to treat tennis elbow at home is to rest your arm and apply ice to the affected area. This will help reduce inflammation and pain. You can use a cold compress or ice pack for 15-20 minutes at a time, several times a day.
Stretching Exercises
Stretching your forearm muscles can also help relieve the pain of tennis elbow. You can do simple stretching exercises at home, such as wrist extensions and flexions, to strengthen and stretch the tendons in your forearm. Hold each stretch for 15-30 seconds, and repeat several times a day.
Strengthening Exercises
Strengthening exercises can also help relieve the pain of tennis elbow and prevent future episodes. You can use a light weight or a resistance band to do exercises like wrist curls and reverse wrist curls. Start with 10-15 repetitions, and gradually increase the weight or resistance as your strength improves.
Massage Therapy
Massage therapy can help reduce pain and inflammation in the affected area. You can use your fingers or a massage ball to apply pressure to the muscles and tendons in your forearm. Use a gentle, circular motion for 5-10 minutes at a time, several times a day.
Brace or Strap
A brace or strap can help support your forearm muscles and relieve the stress on your tendons. You can wear a tennis elbow brace or strap during activities that aggravate your symptoms, such as playing tennis or lifting weights. Make sure the brace or strap is snug but not too tight.
Over-the-Counter Medications
Over-the-counter medications like ibuprofen or acetaminophen can help reduce pain and inflammation in the affected area. Follow the instructions on the label, and don't take more than the recommended dose.
Rest and Avoidance
If your tennis elbow is severe or doesn't improve with home treatment, you may need to rest your arm and avoid activities that aggravate your symptoms. This may include taking a break from tennis or other sports, or modifying your work activities to reduce the strain on your elbow.
Physical Therapy
If you have chronic tennis elbow, physical therapy can help you regain strength and flexibility in your forearm muscles. A physical therapist can teach you exercises and techniques to reduce pain and prevent future episodes of tennis elbow.
Surgery
In rare cases, surgery may be necessary to treat tennis elbow. This may include removing damaged tissue or reattaching tendons to the bone. Talk to your doctor about whether surgery is an option for you.
In conclusion, there are many ways to treat tennis elbow at home. Rest and ice, stretching and strengthening exercises, massage therapy, braces or straps, and over-the-counter medications can all help relieve pain and inflammation. If your symptoms are severe or don't improve with home treatment, talk to your doctor about other treatment options such as physical therapy or surgery.
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