Why exercise is the best tennis elbow treatment and how to do it properly

The remedy for injuries due to repetitive movements of the tendons that join the muscles of the forearm to the outside of the elbow, commonly called tennis or golfer's elbow, is more helpful.

"With the golfer's tennis or elbow, you have to calm down and rest, but after that, the best research and evidence suggests that exercise is the most effective treatment for healing," said Chris Zarski. clinical badistant professor at the Faculty of Rehabilitation. Medicine at Augustana Campus.

He explained that the lateral epicondylitis at the elbow or lateral epicondylitis, which affects the outside of the forearm at the elbow, and the epicondylitis of the golfer's elbow or medial , which affects the interior, would be badociated with inflammation, and thus with a form of tendinitis. However, researchers and physicians began to notice that these lesions were more often a form of tendinopathy, inflammation being a symptom of an underlying problem related to the presence of tendon or disrupted fibrils.

"It's not meant to scare anyone, but they found that the tendon structure itself was changing and degenerating a bit," he said. "It's usually related to the strength, flexibility, or mechanisms of movement that the body is not ready to tolerate, so the tendons are overworked and overworked, and cause pain."

Not just tennis or golf

Zarski said the golfer and tennis elbow were rarely caused by playing golf or tennis. Any activity requiring repetitive arm movements, such as typing or using tools, can cause debilitating elbow pain, as well as participating in heavy tasks such as weightlifting or excessive activity after an activity essentially sedentary, like painting your house for a long weekend. .

"You have to listen to your body and take regular breaks when you perform a repetitive or heavy task," he said. "Also, be sure to change jobs, do not put pain in, and be sure to maintain good body mechanics."

He also suggested the general stretching of the forearms before the task and semi-regularly.

Treatment

However, once the damage is done and especially in case of acute pain, he recommends following the PRICE protocol (protection, rest, ice, compression and elevation) and possibly taking one or more anti-inflammatory medication. cream at the counter.

Once the pain subsides, Zarski recommends isometric exercises, which strengthen without movement.

The most effective is having a patient raising their hand in an extended or straight position and simply maintaining a light weight in place for 20 seconds.

"I could get them to do it five times and it has been shown that this exercise greatly improves the pain," Zarski said.

He also suggested a type of eccentric reinforcement, which would be various versions of an inverted wrist loop with low resistance.

"Essentially, the tendon that has changed will react well to the forces imposed on it and the body will naturally begin to realign scar tissue and improve tendon resistance," he said.

"With proper stress, the body will naturally heal on its own, so it's fair to say that degenerative tendon changes are not permanent."

Other exercises may include activities that produce a twisting or twisting motion on the wrist and possibly pinching the ball, but an ergonomic intervention may also play a role in the well-being.

For example, Zarski explained that if someone hit the elbow of a golfer by tapping on it, this could be related to the position of his or her desk and keyboard.

"Poor posture can lead to lack of space in front to allow the tendons to move under the bone," he said.

He added that seeing a professional is the safest way to return to an activity without pain.

"There would also be some kind of manual or practical intervention, such as a mbadage, a muscular loosening technique or a needling – something to improve the muscles or joints around the wrist to make sure that the muscles can do what they need, "he said. "But any good rehab for tennis elbow should include some sort of exercise and stretching."