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Blog > Health & Prevention > How to beat your tennis elbow!
Tennis elbow is painful and annoying, and although the chances of recovery are considered very good, it can sometimes take months before you can swing a tennis racket again without pain. For some people, the pain even returns repeatedly, with the result that they have to give up playing altogether.
So what can you do about tennis elbow? You can find out this and much more in our article!
Since there is no scientifically proven ideal treatment for tennis elbow, many different methods are used. These mainly include conservative measures such as rest, cooling and warming, special bandages, medication, and stretching and strengthening exercises. In rare cases, when all other treatment methods have failed, surgery is the only option left.
However, in most cases, the symptoms disappear either on their own or thanks to various treatment methods, some of which can also be carried out at home.
Tennis elbow causes painful changes to certain tendons in the elbow area, usually as a result of overexertion of the extensor muscles due to repetitive movements or heavy strain. Over time, this causes micro-tears and inflammation in the tendon attachments (epicondyles) that connect the elbow to the extensor muscles of the forearm. In technical terms, this is referred to as epicondylitis.
Chronic tension in the shoulder and neck muscles promotes the development of tennis elbow. However, this phenomenon is by no means limited to tennis. In principle, any heavy or one-sided strain—whether from sports, manual labor, or working at a computer—can lead to it. This is why it is also referred to as golfer's elbow or mouse arm. Tennis elbow is most common in people aged 40 to 60, presumably because the muscles are more susceptible to strain at this age.
The signs of tennis elbow can appear suddenly or develop slowly. Typical symptoms include pain on the outside of the elbow, which can also radiate throughout the entire arm.
Tennis elbow can manifest itself in various ways:
In most cases, tennis elbow can be successfully treated with conservative measures. The treatment aims to relieve pain on the one hand and to make the arm and wrist more resilient and flexible on the other. However, this requires patience and discipline, as it can take several months for the symptoms to disappear completely.
However, the symptoms often disappear on their own after a while without any major treatment. In order to be able to play tennis pain-free again, therapies aim to restore the function of the muscle-tendon unit in the elbow area. Suitable measures include rest, stretching, physical therapy, bandages, tapes, or medication.
In the case of acute tennis elbow, it is important to first rest the arm, relieve it of strain, elevate it, and support it with a tennis elbow brace or tape bandages, for example. At the same time, you should avoid overexertion and incorrect strain in everyday life, at work, and during sports.
After recovery, it is important to correct the movement patterns that are believed to have led to tennis elbow. This can be done, for example, by adjusting your workplace or changing your stroke technique.
Special stretching and strengthening exercises can speed up the healing process. The advantage is that you can do the exercises at home and easily integrate them into your daily routine. However, you should only start doing them once you no longer experience severe pain when performing them.
The following exercises are designed to stretch and strengthen the arm and forearm muscles, thereby improving arm mobility. However, it is best to discuss with your doctor or physical therapist which exercises are most suitable for you and how to perform them correctly.
The dumbbell should not be too heavy, about thirty percent of the maximum weight you can hold. Mild pain during the exercise is not a problem, but be careful not to overload your arm.
Tennis elbow can also be treated effectively with physical therapy measures. Physical therapy utilizes the body's natural response to external stimuli. This is intended to activate certain processes in the body that help to eliminate pain or functional disorders of the musculoskeletal system. Physical measures are also often used in physiotherapy.
Massages of the wrist muscles and heat or cold treatments are options for treating tennis elbow. Whether it is better to cool or warm the arm depends on the stage of the injury. In the case of acute tennis elbow and after intensive strain, cooling can have a soothing effect. To do this, wrap ice in a towel and place it on the painful area for 20 to 30 minutes, then pause for an hour and repeat the process – several times if necessary.
In the case of chronic tennis elbow, however, heat treatment—such as a warm compress on the elbow—is much more beneficial. This improves blood circulation and helps the stressed arm muscles to relax.
If you want to combat your tennis elbow in a targeted manner, the support provided by Bauerfeind Sports Compression Sleeves Arm can be a real game changer! The medically developed compression promotes blood circulation and ensures that your arm muscles are better supplied with oxygen, allowing your arm to remain productive for longer and regenerate much faster. The heat generated by the compression relaxes the muscles and protects tendons and joints from overload. This is a clear advantage, especially with the repetitive movements involved in tennis! Many tennis and recreational players report that the Compression Sleeve noticeably helps to relieve discomfort and also provides a stable, secure feeling during periods of stress. It's no coincidence that the Compression Sleeve is being used more and more frequently on the ATP and WTA tours!
👉 Conclusion: With Bauerfeind Compression Sleeves, you not only strengthen your arm muscles, but also specifically reduce the risk of tennis elbow through improved circulation, less muscle vibration, and increased stability. Ideal for anyone who wants to play longer, more intensively, and without discomfort!
In addition to other treatment methods such as ultrasound, shock wave therapy, electrical nerve stimulation, or infiltration therapy, tennis elbow is often treated with medication. Anti-inflammatory and rheumatism medications are frequently used, as well as cortisone and painkillers—the latter in the form of ointments or tablets. However, cortisone is only useful for extreme pain, as it has no healing effect and the pain relief does not last long.
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