Understanding Tennis Elbow and Its Impact on Work
Tennis elbow, or lateral epicondylitis, is a common condition characterised by pain and tenderness on the outer part of the elbow. It primarily arises due to overuse of the forearm muscles, often affecting those who perform repetitive motions, such as athletes, manual labourers, and office workers. In the UK, it is a prevalent cause of work-related discomfort, leading to reduced productivity and time off work.
Returning to work with tennis elbow can be challenging. It requires careful planning and adjustments to prevent exacerbation of symptoms while maintaining job performance. This article provides detailed, evidence-based strategies to facilitate a successful return to work for individuals dealing with this condition.
Preparing for a Return to Work
Consultation with Healthcare Professionals
Before resuming work, it's crucial to consult with your GP or an orthopaedic specialist. They can assess the severity of your condition and provide a tailored treatment plan. The NHS may offer referral to physiotherapy services or occupational health specialists, who can design a rehabilitation programme focused on strengthening and flexibility.
Developing a Return-to-Work Plan
A structured return-to-work plan is essential for a smooth transition. This should include:
- Gradual Increase in Workload: Start with reduced hours or lighter duties to allow your elbow to adjust.
- Regular Breaks: Take frequent breaks to rest the affected arm, reducing strain and preventing flare-ups.
- Job Modifications: Consider ergonomic adjustments, such as using supportive wrist braces or modifying workstations to reduce repetitive strain.
Practical Steps and Adjustments
Ergonomic Adjustments
Improving your work environment can significantly alleviate symptoms. Consider the following adjustments:
- Use ergonomic tools designed to minimise strain on the elbow, such as keyboards and mice with wrist support.
- Adjust the height of your chair and desk to ensure your forearms are parallel to the ground when typing or using tools.
- Incorporate voice recognition software to reduce typing and mouse use.
Exercise and Stretching Regimen
Implementing a regular exercise routine can strengthen the muscles around the elbow, promoting healing and preventing recurrence. Work with a physiotherapist to develop a personalised exercise plan. Some effective exercises include:
- Wrist Extensor Stretch: Hold your arm straight with the palm facing down and gently pull back on the hand with the other hand.
- Forearm Pronation and Supination: Hold a light dumbbell in your hand and rotate your forearm back and forth, palm up and palm down.
- Isometric Wrist Extension: Press the back of your hand against a wall, holding the position for several seconds.
Pain Management Techniques
Managing pain effectively is crucial for a successful return to work. Consider the following strategies:
- Cold Therapy: Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation.
- Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): Over-the-counter medications like ibuprofen can help manage pain and swelling. Consult your GP for appropriate dosage and recommendations.
- Physiotherapy: Regular sessions can provide targeted treatment and pain relief through techniques such as massage and ultrasound therapy.
Common Mistakes and How to Avoid Them
Returning Too Soon
One common mistake is returning to work before the elbow has adequately healed. This can lead to worsening symptoms and prolonged recovery. Ensure you have medical clearance and feel confident in your ability to perform tasks without significant discomfort.
Ignoring Ergonomic Principles
Failing to implement ergonomic changes can result in repetitive strain and delayed recovery. Invest time in setting up your workstation properly and using tools designed to minimise stress on your elbow.
Long-term Strategies for Managing Tennis Elbow
Continuous Monitoring and Adjustment
Even after returning to work, it's important to monitor your condition regularly. Adjust your workload and tasks based on your symptoms, and maintain open communication with your employer about any necessary changes.
Ongoing Exercise and Rehabilitation
Continue with your exercise routine and physiotherapy sessions to maintain muscle strength and flexibility. Regular check-ins with your physiotherapist can help update your programme as needed.
Education and Awareness
Educating yourself and your colleagues about tennis elbow can foster a supportive work environment. Share information about ergonomic practices and encourage a culture of health and safety at the workplace.
Conclusion
Returning to work with tennis elbow requires a comprehensive approach that includes medical consultation, ergonomic adjustments, and a structured return-to-work plan. By taking proactive steps and implementing long-term strategies, individuals can effectively manage their symptoms and maintain productivity. Key takeaways include the importance of gradual workload increase, regular exercise, and continuous monitoring of symptoms. With the right support and adjustments, a successful return to work is achievable, allowing individuals to resume their professional activities with confidence and comfort.