The Cure for Tennis Elbow

The Cure for Tennis Elbow

Tennis elbow is defined by Wikipedia as “a condition where the outer part of the elbow becomes painful and tender. It’s a condition that is commonly associated with playing tennis, though the injury can happen to almost anybody.  The condition is more formally known as lateral epicondylitis (“inflammation to the outside elbow bone”), lateral epicondylosis, or simply lateral elbow pain.”

As members of the tennis community you more likely than not have experienced some degree of “lateral elbow pain” or at least an achy elbow after playing tennis.

The following is a conglomeration of effective ways to treat tennis elbow with the focus on keeping you playing tennis for the long term.  It’s important to consult a physician for medical advice regarding your specific situation.  The steps outlined below have saved me and some of my friends from taking a hiatus from tennis. 

The suggestions are advice given by various doctors that have treated me, from the benefits I have seen in a consistent and constant icing schedule and from a stretching regimen that was provided to me from another Doctor. 

1)      Ice Ice baby – you can’t over ice.  The “cure” isn’t as magical as you might think.  Ice works great for pain and for healing but remember to only ice for 30 minutes on and then 1 hour off.  The process always makes me think of my arm as a fish on ice for transport to your favorite restaurant.  It’s not a pleasant thought to think of your arm as meat but there is a tremendous therapeutic benefit if you can get 6 cycles per day of 30 minutes on, 1 hour off.  But how would one get in that many cycles each day?  It’s easy, you get this ice pack http://www.tennis-warehouse.com/descpage-ICEELBOW.html from Tennis Warehouse for $20.  You can ice on the way to tennis and on the way home if you have a ½ hour drive.  The key is the ice pack, simple and easy icing that doesn’t leak makes icing work.

2)      Always use a vibration dampener.  A rubber band or an old and stiff dampener does not maximize the effect of a dampener.  A sturdy dampener will reduce a lot of vibration.

3)      Another strategy to examine if you are close to taking a break from tennis, is to experiment with a new racket.  I think I’ve seen a blog posting on how to find a good new racket somewhere?  But seriously, every racket transmits a different amount of vibration through the handle and into your elbow.  Below are the reasons why your racket could be contributing to your tennis elbow.

a.       Your grip size is too big or too small for you.

b.      The racket is too heavy or too light for you.

c.       Your overgrip or replacement grip is worn causing the racket to sometimes rotate at impact.

4)      Experiment with a new string. Consult your stringer or someone familiar with strings.  A softer string stung can make for a substantial improvement.

5)      Reduce your string tension.  This is a big one.  String a few pounds less than you normally do.  It will reduce some of the stress on your elbow.

6)      Follow these stretching exercises.  http://www.advancedceu.com/Files/throwten.pdf

a.       The ones you need to do are 1A, 1B, 2A, 2B, 3, 4, 6A, 6B, 9A, 9B, 10A, 10B, 10C and 10D. Skip the rest.

b.      You need to get some elastic bands called THERABANDS. http://www.thera-band.com/store/products.php?ProductID=27

c.       Stretch before playing:

                                                               i.      hold arm straight out, palm down.  flex wrist down with other hand and push hand out

                                                             ii.      hold arm straight out, palm up. pull wrist down and toward middle.

                                                            iii.      hold arm straight out and pull arm across body with other arm.

                                                           iv.      “Sleeper stretch”- stand next to wall with upper arm horizontal and arm and shoulder against wall.  Flex elbow and use other hand to get lower arm as far towards the floor as you can WITHOUT TOO MUCH PULL.

 

7)      You have to start playing with an elbow brace

a.       This is the one I use, which most physical therapists seem to think is the best http://www.tennis-warehouse.com/descpageUNIQUE-AIR.html

Like I said, this is not rocket science – more of a guide for simple care and feeding for tennis elbow.  An anti-inflammatory like Motrin can help keep the inflammation down and reduce pain.  Again, make sure you check with your physician before taking anything.

If you have too much pain to play then don’t play for a few days.  Space out your playing days to maximize the amount of time between tennis outings.  Rest is a key ingredient to recovery.

To repeat, I have found that you can’t over ice.  I have seen these tactics used to near 90% effectiveness for tennis elbow.  These basic steps combined with a healthy lifestyle will keep you on the court for years to come.  As the Rammer told me one day, “ya know Russ, early to bed and early to rise is the key buddy.”  A final summary:

1)      Consult a physician

2)      Get the ice pack I referenced and ice as much as possible

3)      Explore rackets, strings and vibrations dampeners

4)      Stretch

5)      Rest accordingly

6)      Stick with the regimen