How to rest tennis elbow

Treat Tennis Elbow with Adequate Rest and Ice

One effective way to treat tennis elbow is by resting it adequately. Avoid using the affected arm as much as possible. Overuse can exacerbate the condition and slow down the healing process. It’s also advisable to apply ice on the elbow several times a day for 15 minutes at a time. This can significantly reduce inflammation and soothe any symptoms of tennis elbow.

Another component to the treatment for tennis elbow is icing. Regular application of ice packs on the affected area can numb the pain temporarily and reduce swelling. Be mindful to limit ice therapy to no more than 20 minutes per session and always put a cloth between the ice and your skin to avoid ice burns.

Consult a Physical Therapist

You may want to consult a physical therapist if your symptoms persist or worsen over time. A professional therapist can guide you through specific exercises designed to strengthen your forearm muscles and improve their functionality. Theses exercises are aimed at building strength and flexibility in the inflamed muscles and tendons.

A physical therapy session may also include hands-on techniques such as manual therapy. This could involve deep tissue massage or trigger point pressure to break up scar tissue and promote healing. A physical therapist can also guide you on how to modify your actions to alleviate symptoms and promote quicker recovery.

Implement Lifestyle Changes

If you play tennis regularly or engage in activities that exacerbate the pain, consider changing your routine. You could focus on activities that do not strain the elbow area or talk to your coach about modifying your technique. Switching to lighter, more flexible equipment can also make a difference.

People with tennis elbow are also advised to adopt ergonomic workplace setups. This includes adjusting your desk at a proper height that prevents leaning on your elbows while typing or using forearm supports. These slight adjustments can aid in healing and prevent future occurrences.

Try Non-surgical Treatments

If rest, changes in activity levels, and physical therapy aren’t helping, you may want to explore nonsurgical treatments. One such option is an extracorporeal shock wave therapy (ESWT). Using sound waves, this therapy stimulates healing in the elbow and can be effective in reducing pain.

For severe cases, tennis elbow surgery may be considered if you’ve been suffering for more than 12 months and other treatments have not been effective. This is usually a last resort, to be considered only when conservative treatments fail to offer relief.

Opt for Anti-inflammatory Medication

To alleviate pain and reduce inflammation, consider taking anti-inflammatory medication over a short period. Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) can be quite effective in dealing with the pain on a temporary basis.

However, always consult with a healthcare professional before starting any medication regime. Long-term usage of NSAIDs can have potential side effects, hence should not be used as a primary solution for tennis elbow.

Practice Gentle Stretching and Strengthening

As part of your recovery journey, gentle exercise may help relieve pain and strengthen your forearm muscles. Stretching can help increase flexibility in the muscles and tendons, reducing the risk of further injury.

Again, working with a physical therapist can be beneficial here. They can develop a personalised exercise routine that focuses on stretching and strengthening the appropriate muscles without causing additional damage.

How many times a day should you ice a tennis elbow?

You should apply an ice pack to the affected area several times a day, ideally every 4-6 hours for no more than 15-20 minutes per session.

Can physical therapy make tennis elbow worse?

If not done properly or if the exercises are too strenuous, physical therapy could potentially exacerbate the symptoms of tennis elbow. It’s essential to have a physical therapist oversee these exercises.

How long does it take for a tennis elbow to heal?

For the majority of people, tennis elbow usually heals with rest and minor treatment within 12 months.

Does tennis elbow require surgery?

Surgery is generally considered a last option if you’ve been suffering for more than 12 months and nonsurgical treatments have been ineffective in managing the symptoms.

When can I play tennis after recovering from tennis elbow?

It is recommended to wait until you’re no longer experiencing pain and your strength has returned to normal. Consultation with a healthcare provider is advisable before getting back to playing.

Can anti-inflammatory drugs treat tennis elbow?

Anti-inflammatory drugs can help reduce inflammation and relieve pain temporarily, but it is not a long-term solution for tennis elbow.

How long should I rest a tennis elbow?

For mild cases of tennis elbow, a few weeks rest and proper treatment should suffice. However, more severe cases may require rest for 12 months or more.

How do I know if my elbow pain is serious?

You should consult a doctor if your symptoms of tennis elbow persist despite rest and treatment, or if the pain is the result of a severe injury or accident.

Can massage therapy help in treating tennis elbow?

Yes, certain types of massage, especially deep tissue massage, can help increase blood flow, reduce pain, and promote healing in the affected area.

Are there exercises to avoid while experiencing tennis elbow?

Yes, avoid exercises that strain the injured elbow. This includes activities with repetitive hand, wrist, or arm movements, or lifting heavy weights.