Best Pain Relief for Tennis Elbow: Gels, Tablets, and Tips
Tennis elbow, or lateral epicondylitis, is a common condition that causes pain around the outside of the elbow. It often results from repetitive motions, such as those in tennis or other sports, and can be a source of significant discomfort. For UK residents dealing with this condition, understanding the best pain relief options is essential for effective management and recovery.
Understanding Tennis Elbow
Tennis elbow involves the inflammation of the tendons that join the forearm muscles on the outside of the elbow. The pain is typically felt on the outer part of the elbow and can extend down the forearm. Common symptoms include pain when lifting or bending the arm, gripping small objects, or performing tasks like opening jars.
Pharmacological Treatments
Pain Relief Gels
Topical gels can be an effective first-line treatment for managing pain associated with tennis elbow. These gels are applied directly to the skin over the affected area and can provide targeted relief without the systemic effects of oral medications.
- Voltarol Gel: This gel contains diclofenac, a non-steroidal anti-inflammatory drug (NSAID). It can be applied up to four times a day, providing relief by reducing inflammation. Available over the counter in UK pharmacies, it's advisable to follow the specific dosing instructions on the package.
- Ibuleve Gel: Another popular option containing ibuprofen, this gel is used similarly to Voltarol. It can be particularly useful for individuals who prefer not to take oral NSAIDs.
When using gels, ensure that the skin is clean and dry. Apply a small amount and rub it gently into the skin. Avoid using on broken skin and wash hands thoroughly after application.
Oral Pain Relief Tablets
Oral medications can be used in conjunction with topical treatments for more severe pain or when gels alone are insufficient. Common options include:
- Paracetamol: A widely used pain reliever that can help manage mild to moderate pain. It's available over the counter and is generally well-tolerated.
- Ibuprofen: An NSAID that not only relieves pain but also reduces inflammation. It should be taken with food to minimise stomach upset.
- Naproxen: Another NSAID, available in prescription strength, that may be recommended by your GP for more persistent pain.
Always follow dosing instructions and consult with your GP if you have any underlying health conditions or are taking other medications.
Practical Tips for Managing Tennis Elbow
Rest and Activity Modification
Rest is crucial in the initial stages of tennis elbow. Avoid activities that exacerbate the pain. This might include taking a break from sports or modifying work-related tasks. Consider the following:
- Use an elbow brace: An elbow brace or strap can help reduce strain on the elbow by resting the muscles and tendons. Look for these in sports shops or online retailers in the UK.
- Adapt your workspace: If your job involves repetitive motions, such as typing, ensure your workstation is ergonomically friendly. This might involve adjusting the height of your chair or using an ergonomic keyboard.
Physiotherapy
Consulting with a physiotherapist can be invaluable. They can provide exercises to strengthen the forearm muscles and improve flexibility, which can help prevent future occurrences. The NHS may offer physiotherapy services, or you can seek private practitioners.
Common exercises include wrist flexor and extensor stretches, often performed with light weights or resistance bands. Regularly performing these exercises can enhance recovery.
Common Mistakes and How to Avoid Them
Many individuals make mistakes when managing tennis elbow, which can prolong recovery. Here’s what to watch out for:
- Ignoring the pain: Continuing activities that cause pain can worsen the condition. Listen to your body and rest when needed.
- Over-reliance on medication: While pain relief is important, it should be complemented with other treatments like physical therapy and activity modification.
- Inconsistent treatment: Applying gels or taking tablets sporadically can reduce their effectiveness. Stick to a consistent routine for best results.
Long-term Strategies and Implementation Guidance
Once acute pain subsides, implementing long-term strategies can help manage and prevent tennis elbow:
- Regular exercise: Incorporate strength and flexibility exercises into your routine. This can include activities like swimming or yoga, which promote overall muscular health.
- Gradual return to activity: When resuming activities, do so gradually. Increase intensity and duration slowly to prevent re-injury.
- Maintain good technique: Whether in sports or daily activities, ensure you are using proper techniques to minimise strain on your elbow.
Conclusion
Tennis elbow can be a challenging condition, but with the right approach, it is manageable. Using a combination of gels, oral medications, and practical lifestyle adjustments can significantly alleviate pain and improve function. Remember to consult with healthcare professionals, such as your GP or a physiotherapist, to tailor a treatment plan that suits your specific needs. By understanding and implementing these strategies, UK patients can effectively manage their tennis elbow and prevent future occurrences.