Tennis Elbow Flare-Up: What to Change This Week
Tennis elbow, or lateral epicondylitis, is a common condition that causes pain around the outside of the elbow. Although it is often associated with tennis players, it can affect anyone who performs repetitive arm and wrist movements. If you're experiencing a flare-up, it's crucial to take immediate steps to manage your symptoms effectively. This comprehensive guide provides practical, evidence-based advice tailored for UK patients to help alleviate pain and prevent further aggravation.
Understanding Tennis Elbow Flare-Ups
A tennis elbow flare-up can occur suddenly, often exacerbated by overuse or improper technique in daily activities. The pain is typically due to inflammation of the tendons that attach to the lateral epicondyle of the elbow. Recognising the signs of a flare-up, such as increased pain, swelling, or reduced grip strength, is essential for timely intervention.
Immediate Changes to Implement
Rest and Modify Activities
Rest is crucial during a tennis elbow flare-up. Avoid activities that exacerbate the pain, such as lifting, gripping, or twisting with the affected arm. If possible, delegate tasks that require repetitive arm movements to prevent further strain.
- Practical Tip: Use voice-activated technology for tasks such as typing or phone use to reduce strain on your elbow.
- Example: If your job involves typing, consider using speech-to-text software to minimise direct use of the keyboard.
Cold Therapy
Applying ice packs can help reduce inflammation and numb the pain. Use cold therapy for 15 to 20 minutes every few hours as needed.
- Step-by-Step: Wrap a bag of frozen peas in a tea towel and apply it to the affected area. Ensure you do not apply ice directly to the skin to avoid frostbite.
Adjust Ergonomics
Review and modify your workspace to ensure it is ergonomic. This can prevent further strain on your elbow.
- Example: Adjust the height of your chair and desk so your forearms are parallel to the ground when typing.
- Practical Tip: Use a supportive wrist rest to keep your wrists in a neutral position.
Medical Interventions and Consultations
Over-the-Counter Medications
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can be effective for reducing pain and inflammation. Always follow the recommended dosage instructions.
- Practical Tip: Consult your GP if you have any pre-existing conditions that might contraindicate the use of NSAIDs.
Seeking Professional Help
If the pain persists, consider consulting with a healthcare professional. Physiotherapists can provide targeted exercises and advice on managing symptoms. Access to physiotherapy services may be available through the NHS or privately.
- Example: Your GP can refer you to a physiotherapist or you may choose to book a private session. Costs for private sessions typically start at £40.
Common Mistakes and How to Avoid Them
Ignoring Initial Symptoms
One of the most common mistakes is ignoring the early signs of a flare-up. Early intervention can prevent the condition from worsening.
- Advice: At the first sign of discomfort, reduce activities that strain the elbow.
Inappropriate Exercise
Engaging in exercises that are not suitable for tennis elbow can exacerbate symptoms.
- Recommendation: Focus on exercises recommended by a physiotherapist, such as gentle stretching and strengthening exercises.
Long-Term Strategies for Managing Tennis Elbow
Strengthening and Flexibility Exercises
Once the acute pain subsides, incorporate exercises to strengthen the forearm muscles and improve flexibility. This can help prevent future flare-ups.
- Example: Wrist curls and reverse wrist curls with light weights can be beneficial. Begin with 1-2 kg weights and gradually increase as tolerated.
Regular Follow-Up
Regular follow-up with a physiotherapist can ensure you are on track with your recovery and prevent future issues.
- Advice: Schedule periodic check-ins with your physiotherapist to adjust your exercise regimen as needed.
Ergonomic Adjustments
Continuously assess and adjust your work and home environment to support proper ergonomics.
- Practical Tip: Consider an ergonomic assessment by an occupational therapist if available through your employer or privately.
Conclusion and Key Takeaways
Managing a tennis elbow flare-up requires a combination of immediate rest, appropriate medical interventions, and long-term lifestyle adjustments. By understanding the triggers and taking proactive steps, you can effectively manage symptoms and prevent future episodes. Remember to consult healthcare professionals such as GPs or physiotherapists for personalised advice and treatment options. Implementing ergonomic adjustments, adhering to recommended exercises, and monitoring your activities can significantly contribute to your recovery and overall elbow health.