Tennis Elbow – What is it & how do I get better?
Compiled by Senior Remedial Massage Therapist Frederic Impens
What is it?
Tennis elbow is technically called lateral epicondylitis (more recently lateral epicondylalgia). The outer bony point of your elbow is called your lateral epicondyle and epicondylitis suggests it is inflamed – however, we now know there is unlikely any process of “inflammation” in the pathology of lateral epicondylalgia.
So the problem with asking ‘what is it?’ is the fact that although the pain presents in basically the same area each time, there are at least three types.
- Pain from muscles
The lateral epicondyle (bone of the elbow) is the anchor point for six different muscles. Trigger points in these muscles can refer pain to this point and make it really painful and tender. A Trigger point is a taut band within the muscle that can cause tension and pain, restriction and fatigue.
- Pain from the tendon
Tendons attach muscle into the bony attachments. Pain can arise from a change in the structure of the tendon where it inserts into elbow.
- Pain from nerve
Your radial nerve runs from your neck through your armpit then right past this point on your outside elbow. Pressure or entrapment on this nerve in the neck, arm or elbow can make this part of the elbow hurt.
What causes Tennis Elbow?
It is caused by a whole variety of things. Repetitive activities that involve overload of the wrist extensors muscles (either a one-off big overload or on-going repeated overload without adequate recovery) can result in symptoms, this particularly includes tasks like painting, cleaning, hammering or even typing can all cause it. The action of lifting something heavy and twisting the wrist in the same movement is also a acute common cause.
Each reason for the pain may have a subtly different cause. A good Physio should be able to help you identify the cause which will help you prevent future recurrence.
What to do about Tennis Elbow Pain?
If you catch it early, try implementing these two things first
- Heat or ice?
Now depending on the type of tennis elbow that you have, one will temporarily improve with heat and one with ice.
Try heat first because more cases are this type. The good thing is that if heat is not the right thing the body will tell you. If the wheat bag causes it to throb or ache then don’t use it. Otherwise wrap your heat pack around the whole forearm covering the pain for 10 minutes daily for a week.
Alternatively, if your pain is nerve or inflammation, ice will be best. When using ice, apply it very specifically to the site of pain for 10 minutes. Not all around the forearm like the heat. So the ice might only be on an area the size of a 20 cent piece. Do this daily for a week.
- Don’t lift with your palm facing down
Lifting with your palm facing down aggravates just about every type of tennis elbow. Every time you lift with the palm facing down you aggravate the injury. Protect it. Lift with the palm up and your elbow close to your side. The most aggravating activities will usually be lifting also with a straight elbow, so keep your wrist straight, palm up and elbow bent close to your side. Try to avoid repeatedly causing pain.
If you have the onset of elbow pain, we highly recommend a consult with our experienced Physio or Massage Team to help give you an accurate diagnosis, start the treatment pathway and give you a plan of management.
If you have had symptoms for a long time, you may need a graded exercise program to strengthen the right muscles in the right way. You may benefit from guidance on activity modification and/or the use of braces or taping to help reduce your pain.
For an appointment so we can help you, phone 07 5500 6470, or Book Online via www.mygcphysio.com.au
