How to Heal Tennis Elbow

What Is The Elbow Joint?

First, let’s just discuss the elbow (anatomy stuff :)… it is a type of synovial joint which is characterized by a broad articular surface, one that can be divided into two halves and has an anterior (front) and posterior (back) synovial cavity.

The function of the synovial cavity is to protect the soft tissues within a joint from damage by providing a cushioning effect when pressure on one part of a body part forces another part against it. In other works, the elbow provides lubrication so that the bones slide easily over each other and provides nutrients to help maintain healthy cartilage.

What is Tennis Elbow?

Tennis elbow (also known as lateral epicondylitis) occurs when the tendons in your elbow and forearm muscles are under too much pressure from motion in the wrist and arm. Then, tiny tears and inflammation can develop on the outside of your elbow and it can be very stubborn to eliminate once you have it.

The term “tennis elbow” is used to refer to pain in the lateral (outside) elbow. The pain is often described as feeling like a cramp or an electric shock and is caused by repeated gripping and bending of the wrist.

Tennis elbow pain most commonly affects people who do repetitive work with their hands, such as those who play tennis, golf, or other sports that involve hitting a ball with the hand for long periods of time. It can also occur from excessive use of power tools or from holding the arm in one position for too long.

Most people rely on ice, pain killers or braces, but that does NOT heal the elbow, because there are underlying muscle imbalances that need to be fixed. Specifically, if the chest and shoulders are tight and the back is weak, when you go into a specific motion, high amounts of stress may be placed on the tendons in the elbow.

For example, when you throw a ball or swing a tennis racquet or golf club, you may be forcing your elbow to decelerate the motion instead of the bigger muscles in the back… And this places a lot of strain on your forearm muscles and leads to tennis elbow (lateral epicondylitis).

In addition, there are some risk factors that can increase your likelihood of developing tennis elbow:

• Repetitive use of your arm for activities such as lifting heavy objects, playing racquet sports (such as tennis), or using a computer mouse
• History of arthritis in other joints
• Use of certain medications such as blood thinners
• Obesity

The Best Treatment For Tennis Elbow

Research has shown that rehab is the most effective way to heal tennis elbow and eliminate chronic pain.

A high quality rehab program fixes the muscle imbalances and postural distortions that cause tennis elbow pain and elbow tendinitis, then dramatically improves strength, stability and healthy range of motion, which significantly reduces the risk of re-injury. (American Journal of Physiology, Journal of Medicine & Science in Sports, Journal of Athletic Training, etc.)

Before you begin a tennis elbow rehab program, you should get your tennis elbow diagnosed by a doctor. It is always good to get some imagine done (XRAY, MRI, etc.) to rule out something more serious. You also want to rule out the need for tennis elbow surgery or some other kind of medical intervention. Basically, you want to get the green light for a movement and rehabilitation program to heal your tennis elbow rehab program.

Assuming you are ready for rehabilitation, it is vital that you understand there are specific muscle imbalances that are causing your tennis elbow, which will help you understand why just putting on an elbow brace will not resolve it. Neither will just resting and icing.

As soon as you start repetitive arm movements again (whether in sports or life), the pain will get worse. That is why rehab is so important for getting rid of the pain once and for all and protecting your elbow in the future.

Think of it this way… you were not born with tennis elbow, right? So, something you did or are doing is the direct cause for the pain. Studies have consistently shown that rehab allows you to fix the underlying issues and that eliminates the pain.

It is a two step process. First, you want to identify the motion, hobby, sport, etc that probably led to tennis elbow. You need to take a little break from it (I’d suggest 2-4 weeks, if possible). Then, get going right away on a great rehab program (like our Tennis Elbow Program) to fix the muscle imbalances and postural distortions that have been created over the years.

Then, once your elbow feels much better, go back to your sport, etc and see how you feel. The tennis elbow pain should be MUCH, MUCH better or completely gone altogether.

At that point, you should still move into what we call prehab, which are continued exercises and stretches that prevent tennis elbow and to help ensure the pain never comes back.

To get started with an excellent tennis elbow program, you can either get physical therapy or use our at home Tennis Elbow Program. Both options are good, just keep in mind that our program can be done entirely at home and is much more cost effective. But, please choose the option that fits your needs best!