Скачать или смотреть Tennis Elbow FIXED Fast With These Simple Stretches

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he site of tennis elbow

Picture from Versus Arthritis shows a right elbow and the common site for tennis elbow.

How to manage it?

Tennis elbow is usually the result of overloading the tendon that attaches your wrist muscles to your outer elbow.

It is a condition that most people can easily self-manage at home, with the right combination of:

Relative rest
Modify your activity – you may need to change the way you lift or carry things for a short period of time
Painkillers if necessary
Orthoses – A support or strap in the early stages of the injury
Ice or heat therapy
Exercise – stretches and strengthening
Steroid injections are no longer routinely offered for the treatment of tennis elbow as there have been studies to suggest they can make symptoms and outcomes worse in the long term.

Simple painkillers

Painkillers like paracetamol will ease the pain, but need to be taken regularly in order to control the pain. Always follow the instructions on the packet.

Anti-inflammatories like ibuprofen can help with swelling, and therefore help you move more freely. Topical (applied directly on the affected body area) anti-inflammatories are recommended initially. Follow the instructions on the packet and discuss using them safely with a pharmacist, especially if you have any underlying health conditions

However, you should not take ibuprofen for 48 hours after an initial injury as it may slow down healing.

Up to date guidelines can be found on the NHS website:

Ibuprofen

Paracetamol

Other medicines can help to reduce inflammation, swelling and pain. You should discuss this with your GP if the simple pain relief advice does not help or if you are needing to take ibuprofen for more than 10 days.

Support

Using a splint to support your elbow may ease the strain when you’re doing certain activities that cause it to flare up. They’re available online or can often be purchased from a pharmacist.

An epicondylitis clasp

To the left is an example of a support – the picture is from Versus Arthritis.

The support or strap is placed on the forearm close to the elbow.

This can reduce pain and improve function in the early days of the condition.

For ice therapy use a damp cloth containing an icepack (or bag of frozen peas) over the top of the painful area to help numb the pain. Leave it on for up to 20 minutes and use up to three times a day.

Exercises



 Wrist extensor stretch

Start with your palm of your hand down towards the floor. With your opposite hand take hold of the back of your hand and fingers.

Bend the wrist towards the floor. Try to straighten your elbow fully.

You should feel a stretch on your forearm and elbow. This should not be painful.

 Hold the stretch for 30 secs and repeat little and often throughout the day.

Wrist flexor stretch

Start with the palm of your hand facing up. With opposite hand, take hold of palm of your hand and fingers.

Bend the wrist towards the floor. Try to straighten your elbow fully.

You should feel a stretch on your forearm and elbow. This should not be painful.

Hold the stretch for 30 secs and repeat little and often throughout the day.


Eccentric strengthening exercises

Start with your arm supported on a table. Try to have to elbow straight. Hold on to a small weight (e.g. bottle of water) with your wrist extended and the back of your hand towards the ceiling.

Slowly lower the weight towards the floor.

Use your opposite hand to return to the starting position.

Repeat 15 times. Rest for 60 secs. Repeat x 3.



Concentric strengthening exercises – perform this once the eccentric exercise is comfortable

Start with your arm supported on a table or your knee. Hold on to a small weight (e.g. bottle of water) or resistance band. The back of your hand should be towards the ceiling.

Raise you wrist up towards the ceiling as far as is goes then lower slowly, keeping your forearm supported.

Repeat 10 times. Rest for 60 secs. Repeat x 3.