Elbow tendinitis
- 3min read
Elbow Tendinitis
Elbow tendinitis, also known as “tennis elbow” or lateral epicondylitis, is a common condition characterized by inflammation or irritation of the tendons that attach to the bone on the outside of the elbow. Here are some general tips for managing elbow tendinitis:
Rest and activity limitation
Avoid activities that worsen the pain and give your elbow enough rest to allow healing.
Ice application
Apply ice to the painful area for 15 to 20 minutes every few hours to reduce inflammation and relieve pain.
Compression
Use a compression bandage to help reduce swelling. Make sure the bandage is not too tight, as this could affect blood circulation.
Elevation
If possible, elevate your arm and elbow above the level of your heart to help reduce swelling.
Over-the-counter pain relievers
Medications such as ibuprofen or acetaminophen can help relieve pain and inflammation.
Physical therapy
Once the pain has lessened, a physical therapy exercise program can help strengthen the muscles around the elbow and improve flexibility.
Elbow brace
Your doctor may recommend wearing an elbow brace to provide extra support during recovery.
Medical consultation
If the pain persists or worsens despite self-care measures, it is important to consult a doctor or healthcare professional. They can assess the severity of the injury and recommend an appropriate treatment plan, which may include physical therapy, corticosteroid injections, or other interventions.
It is important to follow your doctor’s advice and not return to normal activity too quickly, as this could worsen the injury. With proper treatment and rehabilitation, most cases of elbow tendinitis heal completely within a few weeks to a few months.
Here are some exercises that may help relieve elbow tendinitis:
Wrist and forearm stretches
Extend the affected arm in front of you with the palm facing down.
Use your opposite hand to gently pull the fingers upward and backward, stretching the wrist and forearm muscles.
Hold this position for 15 to 30 seconds, then release.
Repeat the stretch several times.
Wrist rotation
Extend the affected arm in front of you with the palm facing down.
Use your opposite hand to gently rotate the wrist in a circular motion, first clockwise, then counterclockwise.
Do 10 rotations in each direction, then switch sides if necessary.
Strengthening with a stress ball
Hold a stress ball or tennis ball in your affected hand.
Squeeze the ball as firmly as you can for 5 to 10 seconds, then release.
Repeat this exercise several times, gradually increasing the duration of the squeeze.
Elbow flexion and extension
Sit on a chair with your back straight and arms resting at your sides.
Slowly bend the affected elbow, bringing your hand toward your shoulder.
Then straighten the arm, returning to the starting position.
Repeat this movement 10 to 15 times.
Isometric exercises
Hold your affected arm in front of you with the elbow bent at 90 degrees.
Place your other hand on top of the affected wrist.
Apply gentle pressure with the top hand while trying to maintain the position with your lower arm.
Hold this pressure for 5 to 10 seconds, then release.
Repeat this exercise several times.
These exercises can help strengthen the muscles around the elbow, improve flexibility, and reduce the pain associated with elbow tendinitis. Perform them slowly and gently, listening to your body. If you feel increased pain during the exercise, stop immediately and consult a healthcare professional. In addition, be sure to follow all recommendations from your doctor or physiotherapist regarding rehabilitation exercises for your elbow tendinitis.
