Elbow tendinitis is also commonly called “tennis elbow” or “golfer’s elbow.” It happens when the tendons in your elbow get strained from overuse. This can cause pain and make it hard to do simple tasks. Elbow tendinitis can happen to anyone, like gardeners or people who use a computer for work. The good news is there are ways to prevent it and treat it if it happens.
This article will share easy tips to avoid the condition. We will also go over some treatment options.
How to Prevent Elbow Tendinitis
Prevention is the best when it comes to elbow tendinitis. Here are some tips for keeping this condition at bay:
Warm Up Before Physical Activity
Warming up prepares your muscles and tendons for activity, reducing the likelihood of injury. Begin with 10-15 minutes of light cardio, such as walking or jogging, to stimulate blood flow. Follow this with dynamic stretches that target the arms, wrists, and forearms. Exercises like arm circles or wrist flexor stretches are particularly beneficial.
Strengthen Your Forearm Muscles
Weak forearm muscles often contribute to the strain on elbow tendons. Strengthening these muscles can provide support for your elbow joint and decrease stress on the ligaments. Simple strengthening exercises, such as wrist curls with light weights or resistance bands, can make a big difference. Perform these exercises two to three times a week, allowing rest days between sessions.
Use Proper Technique
Whether you type, play tennis, or lift weights, improper technique can increase stress on your elbow tendons. For example, gripping a racket too tightly or using too heavy a weight can overburden the tendons. A bad typing angle or desk height can strain your elbow.
Seek professional training or guidance to ensure your form is correct. Similarly, ergonomic adjustments to your workspace can prevent additional strain while working at a desk.
Take Breaks and Vary Your Activities
Repetitive movements are a leading cause of elbow tendinitis. If your job or hobby involves repetitive tasks, such as typing, hammering, or painting, take regular breaks. Every 30-60 minutes, stop and stretch your arms and wrists. Alternating tasks that use different sets of muscles can also reduce repetitive strain.
Wear Protective Gear
Those engaged in high-impact sports should use appropriate braces or straps to provide support during activities. Elbow braces are particularly effective for preventing excessive pressure on tendons. Ensure the protective gear is the correct size and properly fitted to avoid restricting circulation.
Listen to Your Body
Pain is a signal that something is wrong. If you begin to feel discomfort in your elbow, do not ignore it. Rest the affected area and avoid activities that aggravate the pain. Early intervention can prevent minor irritation from becoming a full-blown case of tendinitis.
Treatment Options for Tendonitis of the Elbow
If prevention measures are not enough to ward off tendinitis, treatment options can help promote healing. Here are the most common approaches.
Rest and Activity Modification
The first step in treating elbow tendinitis is giving your tendons time to heal. This means avoiding activities that cause pain or require repetitive movements of the elbow. Modify your activities or seek alternative methods to perform tasks without straining the joint.
Ice Therapy
Applying ice to the affected area helps reduce swelling and alleviate pain. Wrap an ice pack or a bag of frozen vegetables in a cloth. Then, apply it to your elbow for 15-20 minutes several times a day. Avoid applying ice directly to your skin to prevent irritation or frostbite.
Over-the-Counter Medications
Drugs like ibuprofen or naproxen can help ease pain and swelling for a short time. Be sure to follow the directions on the label for how much to take. If you have any health problems or take other medicines, talk to your doctor before taking any additional ones.
Physical Therapy
A physical therapist can create a customized plan to strengthen the muscles and tendons around your elbow. Therapy often includes exercises to improve flexibility, build strength, and restore mobility. Massage or ultrasound therapy may also be used to promote healing and reduce inflammation.
Supportive Braces or Straps
Using an elbow brace, tennis elbow strap, or forearm strap can reduce tension on the affected tendons. This external support allows the injured area to rest without needing you to halt all activities.
Corticosteroid Injections
For serious or long-lasting pain, a doctor might suggest a corticosteroid shot. This treatment helps lower swelling and pain. However, it usually works for a short time and is often used along with other approaches.
Surgery as a Last Resort
If conservative treatments fail to provide relief after several months, surgery may help. Arthroscopic surgery or open surgery can be performed to remove damaged tissues and repair the tendons. Recovery times vary, but most patients can resume normal activities within a few months.
Finding the Best Orthopedic Doctor
Finding the right orthopedic doctor can make a big difference in treating tendonitis of the elbow. Start by choosing a doctor board-certified in orthopedics and experienced with arm and elbow injuries. Check reviews online or ask for recommendations from friends or your regular doctor.
Pick someone who listens to your concerns and explains treatment options clearly. It is also important to find a clinic that is convenient to visit, with hours that fit your schedule. This is especially helpful if you will need follow-up care or therapy.
Effective Treatment for Tendinitis of the Elbow in Northeast Tennessee and Southwest Virginia
Elbow tendinitis can undoubtedly affect your quality of life. However, it does not have to be a long-term setback. By following effective prevention strategies and getting the right treatments, you can regain full elbow function.
Are you looking for the best treatment for tendonitis of the elbow? If so, trust the team at Watauga Orthopaedics to guide you on your path to recovery. Call us at (423) 282-9011 or schedule a consultation to know more about your options. Do not wait—contact us to learn more about tennis elbow, golfer’s elbow, and how to treat them.
We look forward to serving you!
Sources:
https://my.clevelandclinic.org/health/diseases/10919-tendonitis
https://www.mayoclinic.org/diseases-conditions/golfers-elbow/symptoms-causes/syc-20372868
https://www.mayoclinic.org/diseases-conditions/tendinitis/symptoms-causes/syc-20378243
https://www.mayoclinic.org/diseases-conditions/golfers-elbow/diagnosis-treatment/drc-20372872
