By Samantha Copeland
The Post Newspaper Fitness Writer
Tennis elbow is a common term used for tendinitis and is a type of injury brought on by an overuse of the muscle which causes inflammation of the tendon fibers attached to the forearm muscles on the outside of the elbow. These tendons are what cause the wrist to bend backward and away, which is why it can often be felt down the entire forearm.
Despite the name, tennis elbow is not limited to just tennis. It can be brought on by any activity that requires the forearm to perform repetitive motions (tennis, lifting weights, painting, the use of hand tools and golf, to name a few). It can also sometimes occur after banging or knocking your elbow. When muscles in your forearm are strained, tiny tears and inflammation can develop near the bony lump (lateral epicondyle) on the outside of your elbow.
Here are a few tips on how to recover — and hopefully — avoid this pain.
- Hot and cold therapy: Apply ice. Alternating with heat every 15 minutes will reduce inflammation and relax the muscle to get the blood flowing.
- Stretching: Simple stretches with the wrist, such as wrist rotation or flexing the fingers back, will help ease tension in the elbow.
- Turmeric root tea: This root can be easily found at your local grocery store, boiled and sweetened to taste. A cup of tea per day over a week has been proven effective. The University of Nottingham and Ludwig Maximilians University have conducted research showing that turmeric can suppress biological mechanisms that spark inflammation in tendon diseases.
- Learn to use your shoulder and upper arm muscles to take the strain off the elbow.
- Avoid working with a bent wrist and keep the wrist straight as possible.
- Holding tools with a looser grip will take some of the tension out of the hands.
- Massage: Manipulating the muscles and/or trigger point therapy are also proven ways to ease pain and aid in recovery.
Samantha Copeland is the owner of Texas City’s Yoga on 6th With Sam. She has an extensive background as a licensed therapist, fitness coach, personal trainer and yoga instructor. Ms. Copeland follows a simple and holistic approach of staying in balance mentally, physically, and spiritually.
