Tennis elbow can be a painful debilitation soft tissue injury that affects more than your ability to play. The best way to treat tennis elbow is by using the R.I.C.E.R. treatment:
Rest:
Resting any injury is essential before beginning a more intensive physical therapy treatment - tennis elbow is not exception. It is imperative to take a few days (or even weeks) off the court before even attempting to get back in playing shape.
Ice:
Ice is a wonderful way to reduce swelling and help your injury to heal faster. Muscles and tendons have the tendency to swell when injury, thus creating a longer recovery time. Keeping it well iced before and after treatment and exercise can help alleviate some of your discomfort as well as shorten your recovery time. Keep in mind when using pain relievers to treat your injury to avoid aspirin, acetaminophen, and other fever reducers. Instead use something with an anti-inflammatory such as ibuprofen, to keep the swelling down.
Compression:
Keep the swelling down as well as alleviate the risk of further abuse and strain by keeping your arm and wrist tightly wrapped.
Elevation:
Your body does everything it can to help you heal faster, including sending blood to the injured area. Unfortunately the amount of blood flowing to your arm is at a minimum, thus reducing further discomfort.
Referral:
Tennis elbow may not sound serious, but it can be worse than just a nuisance. If left untreated it can lead to more serious problems or increased injuries in the future. See a doctor for the best treatment options.
Serious tennis elbow is a direct result of Repetitive Stress Injury, (RSI), making it very important to treat it immediately, followed by a slow, and gentle physical therapy routine a s advised by your doctor.
Be careful not to overdo any strengthening exercises. If you work the tendons and muscles before they are ready, you can make your injury worse - much worse.
Some simple exercises to try (with of course the approval of your doctor) are:
1: Holding a dumbbell in each hand while sitting down.
2: Laying your forearms down your thighs.
3: Be sure that your hands are hanging over your knees.
4: Your palms should be facing upwards.
5: Begin by curling the weight upwards at the wrist and lowering slowly.
Or ...
1: Try squeezing a ball in your hand.
2: Hold the ball firmly as possible (momentarily) before releasing.
Remember, recovery may be slow depending on much you've injured the muscle and tendons in your arm. Some injuries only require a few days rest, while others require professional physical therapy for the best results. Now's the time to be patient. You'll be glad you were when you're finally back on the courts pain free.
