Lateral Epicondylitis or also known as the Tennis Elbow is an injury focused on the outside of the arm, where your forearm meets your elbow. It is inflammation related to the muscles and tendons situated at the forearm near the elbow. It is common not only among tennis or racquet players, but also people who are active in sports, people who lift weights or even from jobs such as sawing, painting and other activities that require repetitive movements that involve the forearm. People who suffer from tennis elbow may experience weaken grip strength or pain when flexing their wrist.
Muscles that are commonly related to the tennis elbow are the:
- EXTENSOR CARPI RADIALIS LONGUS
- EXTENSOR CARPI RADIALIS BREVIS
- EXTENSOR DIGITORUM
- PRONATOR TERES
Common treatment for Tennis Elbow includes rest, ice/heat pack, deep tissue massage and forearm stretches. As a Certified Deep Tissue Sports Massage Therapist, I’ve helped treat tennis elbow by giving deep tissue massage at the affected area. However, weekly massage is rarely sufficient to manage the injury. Instead, frequent self treatment (once or twice a day) on the affected arm is more effective and easy. Not to mention, affordable too.
This is what you should do if you have Tennis Elbow:
1. REST – Stop any activity that aggravates it.
2. ICE/HEAT – Apply heat or ice pack at the affected area for 20mins 2-3 time a day.
3. MASSAGE – We will go into that soon.
4. STRETCH – More on that later.
SELF DEEP TISSUE MASSAGE
Use a lotion or massage oil to minimise skin friction. To apply deep tissue massage at the affected muscles, enforce your index finger with your middle finger. Gently but firmly apply pressure with your finger and perform deep upward stroke along the Extensor Carpi Radialis Longus & Brevis and Extensor Digitorum. You should feel some discomfort or tingling sensation at the affected areas.
Extensor Carpi Radialis Longus/Brevis begins from the wrist below your thumb. Apply 6-12 deep strokes towards your elbow.
Extensor Digitorum begins at the middle of your wrist, mid way of your forearm. Apply 6-12 deep strokes towards your elbow.
To treat the Pronator Teres muscle, push aside the Brachioradialis muscle and apply trigger point pressure at the Pronator Teres muscle for 15-30 seconds.
FOREARM STRETCH FOR TENNIS ELBOW
To effectively stretch the forearm muscles related to Tennis Elbow, flex your wrist by pushing your palms downwards and rotating it outwards. Hold the stretch for 30-60 seconds.
To avoid re-injuring your tennis elbow, strengthen your forearms when the pain subsides. Try changing the grip or the type of racquet if you play racquet games, or work on your technique. Consider engaging a qualified tennis coach or a personal trainer to further identify the cause of your tennis elbow.