Are you finding it difficult to grip your water bottle, lift groceries, or even shake a friend’s hand without stabbing elbow pain? You might be experiencing a condition called “Tennis Elbow”. And no, you don’t have to be a tennis player to get it.
Tennis elbow treatment is something we provide often here at Insight Chiropractic and Rehabilitation, also known as ‘Lateral Epicondylitis’, as it affects a wide range of people. From badminton players and weightlifters to office workers spending hours at their desks. It is caused by overuse and strain of your forearm tendons which can make simple daily tasks feel uncomfortable.
While rest and anti-inflammatory medication can provide temporary relief, the key to tennis elbow treatment is to address the root cause, in addition to strengthening your arm with targeted tennis elbow exercises and rehabilitation.
Hence, combining chiropractic care with physiotherapy techniques for tennis elbow treatment can be a powerful duo to help alleviate pain, restore function and prevent this annoying pain from recurring.
What’s Happening In Your Elbow?
Tennis Elbow is a condition affecting the tendons of the outside of your forearm (extensor tendons). These tendons connect many of your forearm muscles to your elbow bone (lateral epicondyle). When you put repetitive stress on them, over time, they can undergo degenerative changes which makes them less capable to handle load, leading to pain and discomfort.
Common Causes
- Repetitive Strain: Common in racquet sports, weightlifting, and manual labor.
- Poor Technique or Unsuitable Equipment: Holding a racquet or weights incorrectly can put unnecessary strain on your elbow.
- Weak Muscles: Insufficient strength in the forearm, wrist, or shoulder muscles can lead to excess strain on your elbow.
- Inadequate Recovery: Pushing your body too hard without sufficient rest in between activities can also contribute.
Signs and Symptoms
- Pain and tenderness on the outer side of your elbow, often worsening with gripping or lifting heavy items.
- Noticeable weakness in your grip strength, making it difficult to hold everyday objects
- Stiffness or discomfort when straightening or bending your elbow.
- Pain that travels down your forearm.
Chiropractic Care for Tennis Elbow Treatment
Many people are surprised to learn how much chiropractic care can help with tennis elbow treatment, as many perceive that we only care for the spine. Here’s how we can help:
Extremity Adjustment:
Gentle adjustments to the elbow, wrist, and shoulder can restore proper alignment and movement. This reduces the stress on those overworked tendons.
Soft Tissue Techniques:
Targeted soft tissue techniques such (trigger point therapy, active release technique & etc) to ease muscle tightness and pain.
Dry Needling Therapy:
When dealing with persistent pain of tennis elbow, dry needling can be a good alternative in alleviating muscle tension and pain. This technique uses a thin, filament like needle to target specific trigger points in your forearm muscles. Trigger points are like tiny tight bands within your muscle that can be incredibly painful and restrict movement.
Shockwave therapy (ESWT):
We also utilise advanced modalities like shockwave therapy especially in stubborn cases. This treatment uses high energy sound waves to kickstart your body’s natural healing ability, promoting blood flow and cellular repair to the injured tendon which aids in reducing pain and improving function.
Physiotherapy Strategies for Tennis Elbow Rehab
While chiropractic treatment works on your joint alignment and alleviating your pain, here’s how Physiotherapy helps you get back to doing what you love.
Physiotherapy utilises a variety of skills from manual therapy to prescribing rehabilitative exercises to get you back on track.
Joint Mobilization Technique
Like the name implies, this manual technique helps to improve joint mobility and pain by gently guiding the joints to move in the way the body was designed to work.
Exercise Programs for Tennis Elbow Treatment
From flexibility and mobility routines to strength and sports specific movements are planned and tailored to suit individuals based on their needs and activities they want to return to.
Here are some general exercises you can try at home that might help relief some of your tennis elbow pain:
Rehabilitation Exercises for Strength and Flexibility:
- Isometric Holds: Helps activate the tendons without excessive strain.
Weighted Wrist Extension Isometric
[click to watch the video] - Eccentric Strengthening: Gradually loads the tendons to promote healing.
Weighted Wrist Extension Eccentric
[click to watch the video] - Grip Strength Training: Improves functional performance and reduces strain on the elbow.
Tennis Elbow Rehab (Education | Myths | Stretching & Strengthening Exercises)
[click to watch the video] - Nerve flossing: Allows nerves to glide smoothly to reduce pain
3 Home Exercises for Tennis Elbow.
Preventing Recurrence and Supporting Long-Term Tennis Elbow Recovery
Here are some practical tips to help you prevent elbow pain and keep enjoying the activities you love, whether it’s playing sports, working on hobbies, or just going about your daily routine:
Warm-Up and Mobility Drills
- Wrist and elbow stretching to maintain range of motion and prevent stiffness.
- Dynamic warm-ups for racquet sports and weightlifting.
Fixing Your Technique and Using the Right Equipment
- Make sure your racquet, golf club, or weights are the right size and grip.
- Adjust your computer setup to reduce strain if you work at a desk.
- Use elbow braces or taping to provide additional support.
Ready to Feel Better?
Tennis elbow can be frustrating, but you don’t have to live with the pain. Treating tennis elbow begins by consulting a chiropractor and physiotherapist to work on your joint alignment, muscle strength and movement, you can recover faster and get back to doing your favourite sports and daily routine.
Focus on fixing how you move, strengthening your muscles, and making small adjustments to your daily habits. With the right approach, your elbow will be stronger than ever!
Do drop us a message or call to find out what is going on if you have any pain or would like us to assist you in returning to your favorite sports!