Understanding Why Your Tennis Elbow Isn't Improving
Tennis elbow, or lateral epicondylitis, is a common condition that causes pain around the outside of the elbow. Despite its name, it doesn't only affect tennis players; it can impact anyone who performs repetitive arm, elbow, or wrist movements. If you're in the UK and your tennis elbow isn't getting better, it may be due to common mistakes in management and treatment. This article explores these mistakes and provides practical, evidence-based advice to help you find relief.
Common Mistakes in Managing Tennis Elbow
1. Ignoring the Importance of Rest
One of the most critical mistakes is not allowing adequate rest. Tennis elbow is often caused by overuse, so continuing the activity that led to the condition can exacerbate symptoms. Rest is essential for recovery.
- Actionable Advice: Identify activities that worsen your symptoms, such as typing, lifting, or playing sports, and reduce or modify them. Consider taking short breaks every hour if your job involves repetitive arm movements.
- Example: If you're a gardener, use tools with larger grips to reduce strain, and alternate tasks to avoid repetitive stress.
2. Inadequate Use of Pain Management Techniques
Many patients rely solely on painkillers without exploring other pain management strategies. While analgesics can provide temporary relief, they don't address the underlying cause.
- Actionable Advice: Use cold packs to reduce swelling and inflammation. Apply a cold pack wrapped in a cloth to the elbow for 15-20 minutes every few hours in the acute phase.
- Example: If you notice increased pain after an activity, use a cold pack immediately to mitigate inflammation.
3. Skipping Physiotherapy
Physiotherapy is often underutilised, yet it plays a significant role in recovery. A physiotherapist can provide exercises to strengthen forearm muscles and improve flexibility.
- Actionable Advice: Ask your GP for a referral to a physiotherapist. The NHS provides physiotherapy services, which can be accessed through your local GP surgery.
- Example: A physiotherapist might recommend stretching exercises like wrist extensions and flexions, which can be performed daily at home.
4. Not Using Proper Ergonomics
Poor ergonomics at work can contribute to or exacerbate tennis elbow. This is particularly true for those who spend long hours at a desk.
- Actionable Advice: Adjust your desk setup to ensure your forearms are parallel to the ground when typing. Use an ergonomic keyboard and mouse to reduce strain.
- Example: Consider using a wrist rest or a vertical mouse to maintain a natural wrist position.
Avoiding Common Mistakes: Step-by-Step Guidance
Step 1: Assess Your Daily Activities
Keep a diary to track activities that trigger or worsen your symptoms. This will help you identify patterns and make necessary adjustments.
Step 2: Implement Rest and Modification Strategies
Once you've identified aggravating activities, modify them. Use aids like elbow straps or braces to reduce strain during activities.
Step 3: Engage in a Structured Rehabilitation Programme
A physiotherapist can tailor a rehabilitation programme to your needs, focusing on strengthening and stretching exercises.
Step 4: Regularly Review and Adjust Your Treatment Plan
Reassess your pain levels and functional abilities regularly. Adjust your treatment plan as needed based on these assessments.
Long-term Strategies for Managing Tennis Elbow
1. Strengthening Exercises
Long-term management should include strengthening exercises to prevent recurrence.
- Actionable Advice: Perform wrist curls and reverse wrist curls with light weights. Gradually increase the weight as your strength improves.
2. Lifestyle Modifications
Incorporate ergonomic principles into your daily life, whether at work or during leisure activities.
- Actionable Advice: Use tools and equipment designed to minimise strain on your arms and elbows.
3. Regular Check-ups with Healthcare Providers
Regular consultations with your GP or physiotherapist can help monitor your progress and make necessary adjustments to your treatment plan.
Conclusion: Key Takeaways for Managing Tennis Elbow
Managing tennis elbow effectively requires a comprehensive approach that includes rest, proper ergonomics, physiotherapy, and long-term lifestyle changes. By avoiding common mistakes and following the practical advice outlined in this article, you can improve your symptoms and prevent future issues. Remember, consistent effort and patience are key to recovery. Engage with UK healthcare services, such as the NHS, to access professional support and guidance tailored to your needs. By doing so, you can regain function and enjoy a pain-free life.