What is Tennis Elbow?
Tennis elbow, which is sometimes referred to as lateral epicondylitis, is a condition where the elbow's outside becomes sore and uncomfortable. It is typically brought on by overuse of the tendons and muscles in the forearm, wrist, and lateral epicondyle, the bony bump on the outside of the elbow.
Tennis elbow symptoms can include:
- the outside of the elbow is painful and tender.
- weakness in the wrist and forearm
- Joint stiffness in the elbow
- Arm ache that feels like it's burning
Tennis elbow is often treated with a regimen of rest, ice, anti-inflammatory drugs, and physical therapy. A brace or splint may be used in some circumstances to support the injured arm and lessen stress on the tendons.
Tennis Elbow Prevention Tips
Tennis elbow is not just limited to tennis players, it can also be caused by other sports that involve repetitive motions, such as golf, weightlifting, and others. Here are some tips that can help you prevent tennis elbow and continue playing your favorite sports with confidence.
- Warm-Up and Stretch: Before you start playing any sport, it is essential to warm up and stretch your arm and wrist muscles. This helps to reduce the risk of injury and prepares your body for the demands of the game.
- Use the Right Equipment: Make sure to use the right equipment that is suitable for your skill level and playing style. Tennis rackets with a larger head and lighter weight can help reduce the stress on your elbow. Golf clubs with a softer grip can also help prevent tennis elbow.
- Improve Your Technique: Improper technique can lead to overuse injuries, including tennis elbow. Make sure to work with a coach or instructor to improve your technique and reduce the risk of injury.
- Gradually Increase the Intensity: Don't jump into high-intensity training or competition immediately. Start slowly and gradually increase the intensity as your body adapts. This helps to avoid overloading the tendons and reduces the risk of injury.
- Strengthen Your Forearms: Strong forearms can help absorb the shock and reduce the risk of injury. Incorporate exercises that target the forearm muscles into your workout routine.
- Take Breaks and Rest: Give your body a break between games and training sessions to allow the tendons to recover. If you feel pain or discomfort, take a break and rest until it subsides.
- Use a brace or support: Using a brace or support can help reduce the strain on the affected tendons and provide support during recovery.
- Use SummaTape: SummaTape is easy to incorporate into your recovery routine that will provide you the natural benefits of a kinesiology tape but also with the added benefits of CBD and menthol!
How to Use SummaTape™ for Tennis Elbow
Unlike other kinesiology tapes, SummaTape™ also delivers CBD and menthol through the skin, providing a soothing cooling sensation and producing a triple anti-inflammatory effect. The menthol stimulates blood flow in inflamed areas and works with the CBD to accelerate muscle repair and improve circulation. The Lifter CBD in SummaTape™ provides localized relief to muscles, joints, and ligaments. For specific instructions on how to apply SummaTape™ for tennis elbow, watch our short video at the top of this article!
Stretches that help Tennis Elbow
Tennis elbow, also known as lateral epicondylitis, is a painful condition that affects the tendons in your elbow and forearm. It is often caused by overuse or repetitive motions, such as playing tennis, but can also occur in non-athletes who engage in activities that require gripping and twisting motions. Stretching exercises can be an effective way to alleviate pain and prevent further injury.
- Wrist Extensor Stretch
The wrist extensor stretch targets the muscles on the top of your forearm that attach to your elbow. To do this stretch, extend your arm in front of you with your palm facing down. Use your other hand to gently push your hand towards the floor until you feel a stretch on the top of your forearm. Hold the stretch for 15-30 seconds, then switch to the other arm.
- Wrist Flexor Stretch
The wrist flexor stretch targets the muscles on the underside of your forearm that attach to your elbow. To do this stretch, extend your arm in front of you with your palm facing up. Use your other hand to gently push your hand towards the floor until you feel a stretch on the underside of your forearm. Hold the stretch for 15-30 seconds, then switch to the other arm.
- Forearm Twist Stretch
The forearm twist stretch targets the muscles in your forearm and can help relieve tension in the tendons that attach to your elbow. To do this stretch, extend your arm in front of you with your palm facing down. Use your other hand to grasp your fingers and twist your forearm until your palm is facing up. Hold the stretch for 15-30 seconds, then switch to the other arm.
- Tricep Stretch
The tricep stretch targets the muscles at the back of your upper arm and can help alleviate tension in your elbow joint. To do this stretch, extend one arm overhead, then bend your elbow and place your hand behind your head. Use your other hand to gently push your elbow towards your head until you feel a stretch in the back of your arm. Hold the stretch for 15-30 seconds, then switch to the other arm.
- Bicep Stretch
The bicep stretch targets the muscles at the front of your upper arm and can help alleviate tension in your elbow joint. To do this stretch, stand with your feet shoulder-width apart and extend one arm out in front of you. Bend your elbow and place your palm on your shoulder, then use your other hand to gently push your elbow towards your head until you feel a stretch in the front of your arm. Hold the stretch for 15-30 seconds, then switch to the other arm.
Final Thoughts
Incorporating these stretching exercises into your regular routine can help alleviate pain and prevent further injury. However, if you are experiencing severe pain or swelling, be sure to consult with a doctor or physical therapist before beginning any new exercise program.
