Osteopathy & Other Tennis Elbow Pain Relief Tips

January 18, 2022

Osteopathy & Tennis Elbow Pain Relief Tips

Tennis elbow can be extremely disheartening to deal with; especially when it’s having a dramatic impact on your daily activities or favourite hobbies. Also known as lateral epicondylitis, tennis elbow is an inflammatory condition that affects your elbow’s lateral aspect tendons.

It happens when the muscles that extend your wrist and fingers get consistently pulled and strained over time, and this overuse of your wrist extensors causes the affected tendons to degenerate and become inflamed. If you’re constantly gripping or squeezing your wrist around something, it will inevitably lead to tennis elbow eventually.

Activities like swimming, hockey and sports that involve racquets (i.e. tennis, badminton and squash) are the most common culprits for causing tennis elbow – hence the name – but it can also occur from repetitive work-related duties, or the combination of poor form and weaknesses in the forearm and shoulder muscles.

 

How to know if you have tennis elbow

  • You feel tenderness on the outside of your elbow
  • Your elbow aches even when you’re resting it
  • Sharp pain when you grip things
  • Trouble extending your wrist or fingers
  • Existing symptoms get worse when stretching your forearm muscles or using your forearms for tasks

 

tennis elbow pain relief

How to treat tennis elbow for pain relief

There are a number of things you can do to alleviate the symptoms of tennis elbow, including resting the affected area, taking pain relief medicine like ibuprofen, and applying an ice pack to the area for 15 minutes several times a day. Of course, it’s also important that you’re not making the matter worse by using incorrect technique in repetitive activities moving forward.

That being said, here are some useful at-home exercises that may help provide a level of pain relief for tennis elbow:

 

Rotating the Wrist:

 

  • With your elbow bent at 90 degrees, stretch your arm forward with your palm up.
  • Slowly rotate your wrist until your palm faces downward.
  • Maintain this pose for five seconds.
  • Complete this action 10 times in a row, aiming for three rounds of 10 repetitions.

 

Rotating the Wrist with Resistance:

 

  • This exercise mirrors the basic wrist rotation, with the addition of holding a lightweight object, such as a small dumbbell or a can of food, to add resistance.

 

Wrist Elevation, Palm Facing Up:

 

  • Holding a lightweight in your hand, with your palm facing upwards and your elbow bent at 90 degrees, lift your wrist towards yourself.
  • Keep this position for five seconds, then gently lower.
  • Perform 10 repetitions, aiming for three sets in total.

 

Bending the Elbow:

 

  • Stand upright and let your arm hang by your side.
  • Gently bend your arm upward until your hand reaches your shoulder.
  • Hold for 15 to 30 seconds.
  • Complete 10 repetitions of this movement.

 

Stretching the Wrist Extensors:

 

  • Extend your arm in front of you at shoulder height, palm down.
  • Gently bend your wrist downward.
  • Use your opposite hand to lightly pull the extended hand towards your body for a deeper stretch.
  • Hold for 15 to 30 seconds, relax, and then repeat for a total of three sets, each with three repetitions.

 

Flexing the Wrist Extensors:

 

  • With your arm outstretched in front of you and your palm down, gently flex your wrist upwards.
  • Use your other hand to draw the fingers back towards your body for an enhanced stretch.
  • Maintain this position for 15 to 30 seconds.
  • Straighten your wrist and repeat, completing three sets of three repetitions.

 

Squeezing a Fist:

 

  • With a towel, sock, or tennis ball in your palm, wrap your fingers around it to form a fist.
  • Squeeze firmly for 10 seconds.
  • Execute this squeeze 10 times.

 

Twisting a Towel:

 

  • Grab a towel by its ends, holding it horizontally in front of you, and ensure your shoulders are relaxed.
  • Twist the towel by rotating your hands in opposite directions, similar to wringing out water.
  • After 10 twists, switch directions and repeat for another 10 times.

 

However, a much more effective physical therapy that is often overlooked for tennis elbow is osteopathy. This involves loosening the forearm muscles and connected areas through a variety of soft tissue techniques. Osteopathy for tennis elbow also aims to reduce inflammation and swelling around the tendons.

 

Essendon Natural Health provides osteopathy for tennis elbow pain relief

At Essendon Natural Health, our qualified and experienced osteopaths will engage your forearm, elbow and (if necessary) shoulder, neck and upper back muscles in a series of soft tissue techniques with the goal to correct posture, biomechanics and function.

We may also provide you with helpful guidance on how to accelerate recovery from tennis elbow with useful stretches and exercises. And finally, dry needling in the elbow and forearm might also help to alleviate the symptoms of tennis elbow and promote a faster recovery.

 

Book an appointment for tennis elbow osteopathy today

To receive osteopathic treatment for your tennis elbow, please don’t hesitate to schedule an appointment at our beautiful clinic in Essendon. As a team of friendly professionals dedicated towards inspiring, educating and supporting healthier and happier lifestyles; we also provide tailored acupuncturenaturopathymassagemyotherapy and nutritional medicine advice.

Robert Gentile

B.C.M (Hons), C.Clin.Prac (China), C.Toyohari. Registered Acupuncturist and Herbalist. Integrative Natural Medicine Practitioner.

Robert is a passionate and warm practitioner who has an extensive knowledge of integrative and functional natural medicine. He is down to earth and has an interest in organic foods, gardening and sustainable living. With over a decade of experience, he is renowned for being very thorough by both fellow practitioners and patients alike.