There are a number of conditions that effect
the elbow area. The three most common conditions are "lateral
epicondylitis" (tennis elbow), "medial epicondylitis"
(golfers elbow), and medial collateral ligament sprain (throwers
elbow).
The first two conditions are very similar, however
the first effects the outside of the elbow (lateral), and the
second effects the inside of the elbow (medial). For the purpose
of this newsletter we'll stick with the treatment of lateral
epicondylitis, or as it is more commonly known, tennis elbow.
What is Tennis Elbow?
Tennis elbow occurs when their is damage to
the muscles, tendons and ligaments around the elbow joint and
forearm. Small tears, called micro tears, form in the tendons
and muscles which control the movement of the forearm. They
cause a restriction of movement, inflammation and pain. These
micro tears eventually lead to the formation of scar tissue
and calcium deposits. If untreated, this scar tissue and calcium
deposits can put so much pressure on the muscles and nerves
that they can cut off the blood flow and pinch the nerves responsible
for controlling the muscles in the forearm.
Causes!
By far the most common cause of tennis elbow
is overuse. Any action which places a repetitive and prolonged
strain on the forearm muscles, coupled with inadequate rest,
will tend to strain and overwork those muscles.
There are also many other causes, like a direct
injury, such as a bump or fall onto the elbow. Poor technique
will contribute to the condition, such as using ill-fitted equipment,
like tennis racquets, golf clubs, work tools, etc. While poor
levels of general fitness and conditioning will also contribute.
Symptoms!
Pain is the most common and obvious symptom
associated with tennis elbow. Pain is most often experienced
on the outside of the upper forearm, but can also be experienced
anywhere from the elbow joint to the wrist.
Weakness, stiffness and a general restriction
of movement are also quite common in sufferers of tennis elbow.
Even tingling and numbness can be experienced.
Prevention!
There are a number of preventative techniques
which will help to prevent tennis elbow, including bracing and
strapping, modifying equipment, taking extended rests and even
learning new routines for repetitive activities. However, there
are three preventative measures that I feel are far more important,
and effective, than any of these.
Firstly, a thorough and correct warm
up will help to prepare the muscles and tendons for any activity
to come. Without a proper warm up the muscles and tendons will
be tight and stiff. There will be limited blood flow to the
forearm area, which will result in a lack of oxygen and nutrients
for the muscles. This is a sure-fire recipe for a muscle or
tendon injury.
Before any activity be sure to thoroughly warm
up all the muscles and tendons which will be used during your
sport or activity.
Secondly, flexible muscles and tendons
are extremely important in the prevention of most strain or
sprain injuries. When muscles and tendons are flexible and supple,
they are able to move and perform without being over stretched.
If however, your muscles and tendons are tight and stiff, it
is quite easy for those muscles and tendons to be pushed beyond
their natural range of movement. When this happens strains,
sprains, and pulled muscles occur.
To keep your muscles and tendons flexible and
supple, it is important to undertake a structured stretching
routine. For a comprehensive reference of over 100 clear photographs
of every possible sports related stretch, consider getting a
copy of The Stretching Handbook. If you're interested in stretches
for the forearms and shoulders, The Stretching Handbook has
18 different stretches you can do. Order your copy now!
And thirdly, strengthening and conditioning
the muscles of the forearm and wrist will also help to prevent
tennis elbow. There are a number of specific strengthening exercises
you can do for these muscles, but instead of me going into the
details here, I have simply found another web site that has
already done all the hard work. It explains a number of exercises
you can do, both with, and without weights, and also includes
diagrams and comprehensive explanations of each exercise. You
can find these strengthening exercises by going to http://www.physsportsmed.com/issues/may_96/nirscpa.htm.
Treatment!
Tennis elbow is a soft tissue injury of the
muscles and tendons around the elbow joint, and therefore should
be treated like any other soft tissue injury. Immediately following
an injury, or at the onset of pain, the R.I.C.E.R. regime should
be employed. This involves Rest, Ice, Compression, Elevation,
and Referral to an appropriate professional for an accurate
diagnosis.
It is critical that the R.I.C.E.R. regime be
implemented for at least the first 48 to 72 hours. Doing this
will give you the best possible chance of a complete and full
recovery.
The next phase of treatment (after the first
48 to 72 hours) involves a number of physiotherapy techniques.
The application of heat and massage is one of the most effective
treatments for removing scar tissue and speeding up the healing
process of the muscles and tendons.
Once most of the pain has been reduced, it is
time to move onto the rehabilitation phase of your treatment.
The main aim of this phase it to regain the strength, power,
endurance and flexibility of the muscle and tendons that have
been injured.
