Tennis elbow and golfers elbow are a result of overuse, prolonged muscular stress, tearing, trauma or inflammation. The two conditions differ by the area affected. However, both can lead to symptoms in the elbow joint, such as tenderness and pain, tingling, numb feeling, stiffness or weakness.
Do you know the root cause of golfers and tennis elbow?
To cure it effectively, you must address the root cause. Otherwise, the movement of all the bones involved will trigger the problem again and again. Your range of motion will suffer too, as the issue can limit it considerably.
Treating golfers and tennis elbow
The first thing you need to do is to rest your arm. An ice pack will help too if placed on the inside of the elbow. Light, gentle massage is also allowed. Stretch your arm with the palm facing up and, with your other hand, flex your wrist downward along with the free hand. Stay like this for 5 seconds, then repeat 3 times. Limit all other activities, although they may seem light.
When you experience redness, swelling, and pain, know that you are dealing with the classic signs of inflammation. This is the acute stage and you can ease it by holding in place an ice pack several times a day, for under 10 minutes each time. Take breaks of at least one hour. Refrain from all arm workouts while you attempt to recover.
Things get more difficult if the pain and inflammation are chronic and have spread inside the body. Get help from a qualified massage therapist. Opt for soft tissue and chiropractic treatment and have at least 3 sessions per week. You must watch your diet as well, as to not ‘feed’ the inflammation. Thus, avoid sugar, dairy, and grains.
Certain movements are beneficial when the inflammation is moderate. You can try gentle elbow stretches and easy exercises because the tissue must not stay inert. Do this very slowly and with the least amount of pressure. Watch your progress carefully and stop if there’s none. Drop and lift your wrist gently as you rest your forearm on a table or another hard surface, with the hand hanging at its edge. Also perform light triceps stretching and tennis ball squeezing. Do not perform bicep curls or anything similar until you have regained some of your strength. In addition, your physical therapist may have special devices for you to work with, in order to improve the condition.
If you think you have other issues that keep your elbow inflamed, then address those issues (could be psychological, emotional ones). You need to have patience, as it may take up to several weeks or even a few months to restore full mobility to your damaged elbow. Do not apply any hard pressure to that area until you are healed.
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