Blog 7- Serving Up the Truth About Tennis Elbow: A Physiotherapist's Guide

Introduction  

Today, we're diving into a common ailment that may strike fear into the hearts of sports enthusiasts, desk warriors or “jack of all trades” alike: tennis elbow. But fret not, because armed with knowledge and a bit of physiotherapy magic, we'll ace this topic together. 

The Origin of the Expression "Tennis Elbow" 

Contrary to popular belief, you don't have to be a Wimbledon champion to experience tennis elbow pain. This condition earned its name due to its prevalence among tennis players, but its reach extends far beyond the courts. So, whether you're perfecting your backhand or typing away at your desk, you're not immune to its grip. 

Symptoms and Location 

Picture this: a nagging pain on the outer part of your elbow that refuses to be ignored. That's the hallmark of tennis elbow. This pesky discomfort can radiate down your forearm, making simple tasks like gripping a coffee mug feel like a dauting task. People suffering from tennis elbow can also report morning stiffness in the elbow or wrist that can take several minutes to loosen up.  

Usual Triggers (Pain Generators)

Now, let's talk about the culprits behind this elbow uprising. Repetitive motions, like swinging a racket or typing fervently, can inflame the tendons around your elbow. But the list doesn't stop there. Think about activities like painting walls with a roller, chopping vegetables, or even wielding a hammer during a weekend DIY project. Any action that puts repetitive stress on the muscles and tendons of your forearm and hand can be a potential trigger for tennis elbow. No matter what you’re doing repetitively, remember to give those elbows a well-deserved break to avoid getting sidelined by this nagging injury. 

Effects on Function 

Tennis elbow isn't just a pain in the elbow – it's a disruption to your daily rhythm. From struggling to lift groceries to wincing through a handshake, its impact can ripple through your home, work, and play. Picture this: the simple act of lifting a milk carton from the fridge becomes almost impossible, sending twinges of discomfort shooting through your arm. And don't even get me started on trying to enjoy your morning brew – one misstep, and suddenly, your cup of coffee slips from your grasp, leaving a mess in its wake. With targeted treatment and a dash of physiotherapy magic, we'll have you back to lifting, gripping, and living life to the fullest in no time. 

Physical Problems 

Tightness and weakness often go hand-in-hand with tennis elbow, affecting the intricate network of muscles and tendons in your forearm. The culprits? A group of muscles called the “extensors” attached to the outside of the elbow, diligently running down the forearm to attach to the back of the wrist, while their counterparts continue their journey to the fingers. This delicate balance can be disrupted by the repetitive stress of daily activities, leading to a cascade of discomfort and dysfunction. As tightness grips these muscles like a vice, your once-fluid movements become stiff and restricted, while weakness undermines your ability to perform everyday tasks with ease. With targeted exercises and physiotherapy interventions, we can unravel the knots and restore harmony to your musculoskeletal system, empowering you to reclaim control of your movements and embrace life's adventures with confidence. 

Recommended Exercises and Physio Treatments 

Now, let's look at key exercises that will help you get rid of this nagging problem.  One of our star players in this game is eccentric strengthening – a powerhouse technique that targets the muscles and tendons with precision. Unlike traditional concentric exercises that focus on muscle contraction during shortening, eccentric exercises emphasize controlled lengthening of the muscle under tension. Picture this: as you lower a weight or resist against an opposing force, your muscles undergo a controlled elongation, activating key muscle fibers and promoting tissue remodeling and repair. 

Tennis Elbow Strengthening

One exemplary eccentric exercise is the "Reverse Tyler Twist." To perform this move, you'll need a light dumbbell and a sturdy surface to support your forearm. Begin by gripping the dumbbell with your palm facing down and your elbow bent at a 90-degree angle, resting on the surface. Slowly lower the dumbbell towards the ground, allowing your wrist to flex down, before returning to the starting position with control. Repeat this movement for several repetitions, focusing on the eccentric phase as you resist gravity's pull. Hold this position briefly before returning to the starting position and repeating for multiple reps. 

In our quest to conquer tennis elbow, we mustn't overlook the importance of proper stretching – a vital component in restoring flexibility and alleviating tension in the affected muscles and tendons. These targeted stretches offer a gentle reprieve from the tightness that plagues your elbow, promoting relaxation and enhancing blood flow to the area. 

One invaluable stretch in our arsenal is the "Wrist Extensor Stretch." To perform this stretch, extend your affected arm in front of you with the palm facing down. Use your opposite hand to gently apply pressure to the back of your hand, encouraging further flexion of your wrist and elongation of the extensor muscles. Hold this stretch for 15-30 seconds, feeling a gentle pull along the top of your forearm, before releasing and repeating for multiple repetitions. Aim to perform these stretches regularly throughout the day, especially before and after engaging in activities that may exacerbate your symptoms. 

One cornerstone of physiotherapy treatments for tennis elbow is manual therapy, where the therapist employs targeted techniques to alleviate tension, improve joint mobility, and enhance tissue flexibility. From soft tissue mobilization to joint manipulation, these hands-on interventions work in tandem with your body's natural healing mechanisms to promote recovery and restore function.

By incorporating hands-on treatments, eccentric strengthening and stretches exercises into your routine under the guidance of a skilled physiotherapist, you'll not only strengthen the weakened muscles and stretch the tight ones but also promote tendon adaptation and resilience, paving the way for a swift and sustainable recovery.  

How a Brace Can Help 

When grappling with the discomfort of tennis elbow, a brace can emerge as a trusty ally in your quest for relief. By providing targeted support and stability to the affected area, a brace can help alleviate pain and reduce strain on the inflamed tendons during activities that exacerbate your symptoms. Picture this: as you engage in tasks that would typically trigger discomfort, such as gripping a racket or typing furiously, the brace acts as a guardian, offering a cushion of protection and allowing you to soldier on with greater comfort and confidence. 

Elbow Brace Sold At Clinic

However, it's essential to recognize that while a brace may offer temporary respite from tennis elbow pain and weakness, it's not a cure-all solution. While it may help mitigate pain and enhance your ability to engage in daily activities, it won't address the underlying factors contributing to your symptoms. Therefore, it's crucial to view a brace as one component of a comprehensive treatment plan, alongside targeted exercises, physiotherapy interventions, and lifestyle modifications. So, embrace (no pun intended!) the support of a brace as a valuable tool in your arsenal, but never lose sight of the broader journey towards lasting healing and well-being. 

Conclusion  

And there you have it – a comprehensive guide to navigating the twists and turns of tennis elbow with finesse and fortitude. Armed with knowledge, determination, and the guidance of a skilled physiotherapist, you're well-equipped to tackle this common ailment head-on and reclaim control of your active lifestyle. 

But before we part ways, let's take a moment to acknowledge that tennis elbow doesn't discriminate – it can strike anyone, from seasoned athletes to everyday warriors. Indeed, while tennis players may bear the brunt of its name, they're not the only ones in the game. Consider the painter meticulously wielding their brush, the chef chopping ingredients with precision, or the avid gardener tending to their beloved plants – each of these roles carries the potential for repetitive stress on the elbow, making them susceptible to the grips of tennis elbow. 

So, whether you're a tennis pro perfecting your serve or a dedicated enthusiast pursuing your passions, remember that tennis elbow is a challenge we can overcome together. With perseverance, patience, and a dash of physiotherapy magic, we'll navigate this journey with grace and resilience, emerging stronger and more empowered on the other side. 

Yours truly, 

Marco Chiasson, Physiotherapist 

Physika