Tennis elbow - Treatment? Ideas?
nvmomketo
Posts: 12,019 Member
I have tennis elbow and have since March. Every time it starts getting better I try to work it and it gets worse. About a month ago it was just a mild annoyance so I got into a push-up contest with a teenaged friend (he won but I held my own) and now it is still much worse. Bending my arm to touch my chin hurts, and my arm is getting weak. First thing in the morning it hurts like crazy too. It's painful at the full range of extension and flexion - my range of motion is limited, so any weights with that arm is difficult.
I'm looking for ideas to treat it. I can't afford physio so I have to do this alone, but I need to do something. It's been almost 6 months which is 5 months too long in my opinion.
Thanks.
I'm looking for ideas to treat it. I can't afford physio so I have to do this alone, but I need to do something. It's been almost 6 months which is 5 months too long in my opinion.
Thanks.
1
Replies
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Play squash instead?3
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Reduced mine with a few things - ice on the elbow/upper forearm mornings and evenings, heat right before bed (liniment), plus I wear a wrist brace when playing beach tennis. I rest the arm more than usual, massage the pain points regularly and changed the grip on my paddle to better fit my hand.
Hope you find something that works for you. Good luck.0 -
My only sports using my arms are lifting basketball, and very basic scrambling. No one wants to see me play a racquet sport. It's mostly the daily activities being affected that are bothering me, like brushing my teeth and drinking coffee.
Thanks. I will look into heat and cold therapies. I don't think I can rest my arm much more than I do.1 -
find a doctor that is willing to inject you cortisone - problem solved.1
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Tennis players get a band that you wear around the top of your forearm. It takes some of the pressure off the irritated tendon. It works quite well for them. You might try it.1
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Cherimoose wrote: »
No idea. I woke up one morning and it was tender, then it got more tender... It just never went away.0 -
GiddyupTim wrote: »Tennis players get a band that you wear around the top of your forearm. It takes some of the pressure off the irritated tendon. It works quite well for them. You might try it.You need something like this:
Thank you both. I`ll look into it. I have to admit that the band doesn`t appeal much. That area is pretty tender to pressure.0 -
Have you tried the low carb diet? People here claim it cures everything.
In all seriousness- see a doctor. There may be more going on.1 -
AnabolicMind2011 wrote: »Have you tried the low carb diet? People here claim it cures everything.
In all seriousness- see a doctor. There may be more going on.
LOL0 -
Not sure why you would want to avoid cortisone. To each his own, I guess. I have had a few over the years and are totally worth it. Sigh
No more push ups for you. You need to rest the elbow. It could take upwards of a year to heal.0 -
Have to agree, you should see a doctor and get an actual diagnosis. You may have done more damage to the tendon than you think and need active treatment.
In the absence of such, you already know the best advice is what you keep violating - rest until fully healed. No trying to work it when it starts to feel better - particularly with something that puts obvious intense strain on your elbow like a push-up contest.0 -
If you look up, tennis elbow on youtube you'll find several stretches that work amazingly well. Stretching those tendons can start to relieve the pain and ice and heat will help as well.0
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I would see either a sports massage therapist, or physical therapist. There are stretches and exercises that can be done to reduce the pain. You could even get back to normal altogether.0
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Get a brace like the one mimi5151 suggested. I have one and wore it all day except when sleeping. Ice and heat work well in conjunction with this brace. I t does take a few months of rest. No push ups etc...0
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Wear this wrap at night, to avoid bending your arm in your sleep. Also wear it when you know you will be lifting or bending your arm for an activity. This is what helps me. pharmapacks.com/products.php?product=ACE-Elbow-Support-One-Size-1-Each&gclid=CjwKEAjwrvq9BRD5gLyrufTqg0YSJACcuF81TINc1U457_h67hQcl1cs4iOlVV0uWgIrgi7kNyni7BoCqv7w_wcB#.V79MafkrKCg0
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I've had it for about 2 months now. Ice, ibuprofen, rest, and the elbow brace thingee shown above seem to help, but due to my inability to stop playing tennis and volleyball and such, it still hurts. For me, heat makes it feel good in the moment, but the next day it hurts more. I had to get a new keyboard since I'm at the computer all day, which has also helped. Rest really helps. I try to avoid opening doors, lifting heavy things, shaking hands with people, pulling weeds, and any other non-sport thing that makes it hurt. It's easier than avoiding the sports
The brace shown above spreads the "pulling" pressure out, so that it's distributed rather than concentrated in a small area. I think it works ok but is not a miracle, for me anyway. 0 -
Cherimoose wrote: »
No idea. I woke up one morning and it was tender, then it got more tender... It just never went away.
Maybe it's from sleeping with folded elbows. That can irritate the tendon. Try wearing a brace at night for a couple weeks and post an update.
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Following for tips. Have had for a few months also. Really slowing down my groove. Stuck doing cardio, core and legs since I can't grip anything with arm outstretched.0
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queenliz99 wrote: »
Not sure why you would want to avoid cortisone. To each his own, I guess. I have had a few over the years and are totally worth it. Sigh
No more push ups for you. You need to rest the elbow. It could take upwards of a year to heal.
Cortisone for tennis elbow is not always helpful. It often removes the pain for a while but symptoms can return with a vengence. It`s sort of a bandaid treatment. Like how taking a pain medication will reduce the pain but generally not fix the underlying problem.
Plus I have insulin resistance brought on from autoimmune steroid treatment. I`d like to avoid steroids in general.
No more push-ups for now.
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Have to agree, you should see a doctor and get an actual diagnosis. You may have done more damage to the tendon than you think and need active treatment.
In the absence of such, you already know the best advice is what you keep violating - rest until fully healed. No trying to work it when it starts to feel better - particularly with something that puts obvious intense strain on your elbow like a push-up contest.
I did see a doctor about it about 4-5 months ago. He agreed it was tennis elbow. He advocated rest and nothing else.
I try to rest it but it`s my right hand so it is harder. Eating, writing and even pouring coffee hurt. I even try using the mouse left handed...
But yes, I should rest it more. (But basketball season is starting soon, she whined.)1 -
upuplonnie wrote: »If you look up, tennis elbow on youtube you'll find several stretches that work amazingly well. Stretching those tendons can start to relieve the pain and ice and heat will help as well.
Thanks. I am finding some. Stretching will help I am sure.1 -
nutmegoreo wrote: »I would see either a sports massage therapist, or physical therapist. There are stretches and exercises that can be done to reduce the pain. You could even get back to normal altogether.
I`d like to but money is too tight. Perhaps I`ll splurge eventually if I can`t improve things with some real effort on my own. I`ve been passively waiting up until now.1 -
Get a brace like the one mimi5151 suggested. I have one and wore it all day except when sleeping. Ice and heat work well in conjunction with this brace. I t does take a few months of rest. No push ups etc...Wear this wrap at night, to avoid bending your arm in your sleep. Also wear it when you know you will be lifting or bending your arm for an activity. This is what helps me. pharmapacks.com/products.php?product=ACE-Elbow-Support-One-Size-1-Each&gclid=CjwKEAjwrvq9BRD5gLyrufTqg0YSJACcuF81TINc1U457_h67hQcl1cs4iOlVV0uWgIrgi7kNyni7BoCqv7w_wcB#.V79MafkrKCgBethAnnieT wrote: »I've had it for about 2 months now. Ice, ibuprofen, rest, and the elbow brace thingee shown above seem to help, but due to my inability to stop playing tennis and volleyball and such, it still hurts. For me, heat makes it feel good in the moment, but the next day it hurts more. I had to get a new keyboard since I'm at the computer all day, which has also helped. Rest really helps. I try to avoid opening doors, lifting heavy things, shaking hands with people, pulling weeds, and any other non-sport thing that makes it hurt. It's easier than avoiding the sports The brace shown above spreads the "pulling" pressure out, so that it's distributed rather than concentrated in a small area. I think it works ok but is not a miracle, for me anyway.Cherimoose wrote: »Cherimoose wrote: »
No idea. I woke up one morning and it was tender, then it got more tender... It just never went away.
Maybe it's from sleeping with folded elbows. That can irritate the tendon. Try wearing a brace at night for a couple weeks and post an update.
Thanks. I will look into those braces some more. I`ve thought about a night time one to keep it straighter. If I sleep on it, my elbow and forearm becomes pretty sore and stiff. 0 -
nutmegoreo wrote: »I would see either a sports massage therapist, or physical therapist. There are stretches and exercises that can be done to reduce the pain. You could even get back to normal altogether.
I`d like to but money is too tight. Perhaps I`ll splurge eventually if I can`t improve things with some real effort on my own. I`ve been passively waiting up until now.
Fair enough. Perhaps some Google searches on stretching then and maybe see if there is some suggestions on pressure points to try. I've had some really good success with injuries that way, but it hurts at the time.2 -
I got it for the first a month ago. The worst part is leaving my arm hanging when I walk then its so painful to lift. DR said ice/heat and gave me exercises to do. It seems to be getting a little better but I was expecting better results by now. May have to go the Physical therapy route. The DR can set you up with some special exercises to do that may knock it out.0
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GiddyupTim wrote: »Tennis players get a band that you wear around the top of your forearm. It takes some of the pressure off the irritated tendon. It works quite well for them. You might try it.You need something like this:
Thank you both. I`ll look into it. I have to admit that the band doesn`t appeal much. That area is pretty tender to pressure.[/quote Those things work great. you will be surprised0 -
Earlier this year, I had tennis elbow and golfer's elbow...in both arms (could barely pick up a piece of paper, I was in so much pain!)...in additional to strained triceps with limited range of motion in my left elbow and shoulder...it was awful and I feel bad that you've been suffering with this since March. Here's what I learned from my time in physical therapy.
Wear a wrist brace for daily activities. (I had tried a lot of useless elbow braces before I was advised to wear the wrist brace, and this advice was this biggest blessing!)
http://www.futuro-usa.com/3M/en_US/futuro-us/products/~/FUTURO-Adjustable-Reversible-Splint-Wrist-Brace?N=4318+3294508009+3294529207&rt=rud
Wear a wrist brace to sleep. (I didn't do this, but I wish I had. Mornings are more painful without it.)
http://www.futuro-usa.com/3M/en_US/futuro-us/products/~/FUTURO-Night-Wrist-Sleep-Support?N=4318+3294508029+3294529207&rt=rud
Wear an elbow support brace for exercises. (This helped when my condition improved enough to return to normal exercise.)
http://www.futuro-usa.com/3M/en_US/futuro-us/products/~/FUTURO-Sport-Tennis-Elbow-Support?N=4318+3294508041+3294529207&rt=rud
Use a hot/cold pack that straps to the arm. Use cold off/on for 24-48 hours initially while resting the arm. In days that follow, use heat to improve blood flow to healing tendons (tendons are slowest to heal because of limited blood flow). Always warm up muscles with some cardio prior to stretching and strengthening exercises.
http://www.therapearl.com/products/sports-pack-w-strap/
Do stretches for tennis elbow.
http://www.webmd.com/fitness-exercise/stretching-exercises-for-tennis-elbow
Do strengthening exercises for tennis elbow.
http://www.hughston.com/hha/a.seven.htm
Don't rush to get back to the push-ups. Recovery can take several weeks or months depending on your situation. Best of luck to your recovery!1
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