How to treat epicondylitis or tennis elbow?

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Epicondylitis

Although epicondylitis is popularly known as tennis elbow, This condition is not exclusive to athletes. It is associated with them because, picking up the racket strains the wrist or forearm, but it can happen with everyday situations such as, for example, picking up shopping bags.

Today we are going to teach you how you can identify it, what the most common symptoms of epicondylitis are and how to treat it. Pay attention!

What is epicondylitis?

Epicondylitis or tennis elbow, like almost all -itis, reflects inflammation. On this occasion, it is the inflammation of the tendons that join the muscles of the hand and forearm to the epicondyle, the bone on the outside of the elbow. This muscular structure is responsible for controlling the main movements of the hand.

Due to the technical name, you may have thought that what is inflamed is the bone, that is, the epicondyle, but it is not like that. The name is taken from the muscles, since those that insert into this bony protrusion are called epicondylar muscles. Thus, inflammation occurs in the tendon area that inserts into this region.

By using the muscles of the forearm over and over again, overexertion occurs and the connective tissue suffers damage and micro-tears. These are microinjuries to the tendon that cause inflammation.

What are the muscles that we can highlight for their level of involvement in epicondylitis or tennis elbow?

Basically there are five: the first and second external radial, the posterior ulnar, the supinator and the common extensor of the fingers.

As we have already mentioned, this injury does not only appear after playing sports. There are some professions in which repetitive movements of specific gestures are made that favor its appearance. Thus, workers, mechanics, painters, pastry chefs and professionals who spend all day in front of a computer having to use the mouse can suffer from it; But sports professions are the greatest exponent of epicondylitis. Some of the best known are tennis or paddle tennis, due to the backhand or serve movements where flexion and extension are performed.

What are the usual causes?

The mechanism that can trigger this injury consists of a priori differentiated risks, but which converge among themselves:

  • Overuse: Repetitive and persistent use of the muscles that make up the forearm causes, just as it would in another area, an inflammation of the tendon fibers of the structures.
  • Misuse of muscles: These injuries usually occur when the muscles are compromised and forced use of the forearm. They are anatomical segments that are designed to function with very specific movements and ranges. However, by exceeding them with these types of gestures, the soft tissue encounters certain functional problems. In this way, degeneration, small tears or micro-tears can occur in the tendon fibers.

Therefore, not only the fact of practicing a sporting activity such as tennis can cause you to suffer from epicondylitis. Any type of movement in which your wrist is in a forced position can cause tennis elbow. Everyday actions such as using a screwdriver, a hammer or wringing the mop can cause this injury.

What are the symptoms of epicondylitis?

The evidence that tells you that you may have tennis elbow or epicondylitis is external elbow pain. You may notice it when you hold or pick up objects, if someone squeezes you at the tendon insertion points, and when you shake hands with another person. But pain also appears when lifting objects or causing rotation, for example, when filling a glass while holding a jug.

In addition, of these symptoms that are general in nature, you may notice a lack of strength in the forearm. When you palpate the area you will notice a stabbing pain in the outer lateral part of the elbow. Specifically, in the soft area surrounding the bony prominence. This discomfort usually subsides during the night. However, during the day you may feel a dull, constant pain. Although it is not a neurological pain, it can radiate to the forearm and wrist because the nerves pass through this muscular area.

As happens in any type of tendonitis, if you do counter resistance the pain will increase. In other words, if you extend your wrist against an opposing force you will notice more pain.

epicondylitis or tennis elbow

How to cure epicondylitis treatments

Who has not ever searched for “epicondylitis treatment” to try to obtain information on how to cure tennis elbow or simply to know how to act when faced with this condition.

To treat this injury, you can use non-steroidal anti-inflammatory drugs (ibuprofen, naproxen or aspirin are the most common). These will reduce inflammation and pain, although they should not be overused. You can also use a natural anti-inflammatory cream based on rosemary, devil’s claw and arnica.

However, if the pain continues you will need to stop the activity that causes it and go to a doctor physiotherapist so that with electrostimulation, bandages and other techniques I can help you.

Splints can also be used in all treatments for tendon, bone or joint problems, although it has not been proven that they help in recovery. On the other hand, counterforce bracelets do. The band is placed about 3 centimetres below the elbow.

Cold treatments

To reduce pain and inflammation in an acute process, that is, severe but short-lived, the best ally is cold. Therefore, it is one of the shock treatments for tennis elbow as soon as you start to notice the symptoms (in the first 48 hours). Apply ice or cold compresses for 15-20 minutes after stretching at the end of sports or professional practice. In this way, you will be able to relieve intense pain and reduce inflammation.

You can apply it several times a day. But remember to always place a cloth between your skin and the ice to prevent it from sticking.

Heat treatment

Heat treatment is applied after at least 48 hours have passed since you felt the pain. Both dry and moist heat are your best allies when pain is long-term. You can do it with a hot-cold pack or hot water baths. Do it several times a day for about 15 minutes.

Electrostimulation treatment for epicondylitis

In addition to all the treatments mentioned, we must also talk about the relationship between epicondylitis and electrostimulation. Between the benefits of EMS or, rather, electrotherapy, it should be noted that it can be important in treating pain symptoms.

How to use the electrostimulator to treat epicondylitis?

First of all, what you need to know is that you have to use TENS electrostimulation and not EMS. Transcutaneous nerve electrostimulation acts as electroacupuncture equipment with which pain can be treated effectively.

These devices work using electrodes that send an electrical charge in the area in which they are placed. There they produce a series of tickling sensations that excite the sensory fibers and generate electrical impulses that cause pain relief naturally. This type of treatment will prevent you from having to resort to oral or topical treatment using drugs.

For all this and in a more technical way, it can be said that TENS electrostimulation will cause local analgesia.

“Electrostimulation is a perfect treatment to say goodbye to pain and possible relapse.

Cure epicondylitis without rest

When the pain is lighter and the area has recovered, it is advisable that you apply a program to help regenerate the area and promote blood circulation. Do it for at least 15 days, always keeping in mind that it doesn’t have to hurt, but rather give you a kind of massage.

Once you have recovered from the injury, you can switch to a strength program and do it for 10 minutes a couple of times a week. The time you can keep it is approximately one month. In this way, you will see how that region regains good muscle tone and injuries are not as frequent as before.

Electrostimulation is a perfect treatment to say goodbye to pain and possible relapses. Used properly, you can treat different types of injuries and gain muscle tone.

The ideal thing for people who frequently suffer from epicondylitis or tennis elbow and want to cure epicondylitis without rest, is to resort to good prevention before the appearance of symptoms.

Epicondylitis

Can epicondylitis be prevented?

The truth is that practically any type of injury can be prevented if you use the correct technique. The problem appears when an athlete or any other professional susceptible to tennis elbow acquires a bad habit.

If you are a tennis player or regularly practice this sport, you should make sure that the handle and weight of your tools are appropriate for your physical characteristics. In addition, it is very important to do warm-up exercises and stretch after physical activity.

For other professionals (gardeners, carpenters, mechanics, musicians…) the best form of prevention is to work on postural hygiene. Learning to perform common movements with good technique will prevent your tendons from being subjected to excessive stress. Likewise, giving these structures rest after activity will also prevent this pathology from appearing. Preventive massages and stretching are highly recommended. Using a bracelet for this type of ailment is also a good idea when you cannot rest.

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Frequently asked questions about epicondylitis

How many days does epicondylitis last?

Epicondylitis, also known as “tennis elbow,” is an injury to the tendon that connects the muscles of the forearm to the bone on the outside of the elbow. The duration of epicondylitis can vary considerably from person to person and depends on several factors, such as the severity of the injury and the treatment received. Typically, epicondylitis can last from a few weeks to several months or even longer if not treated properly.

Treatment may include rest, physical therapy, strengthening exercises, icing, use of orthotics or splints, anti-inflammatory medications, and in severe cases, corticosteroid injections. Additionally, it is important to modify the activities that caused the injury to allow for recovery. Complete recovery can take time and effort, and it is important to follow the recommendations of a health professional to speed up the healing process and avoid recurrences.

What makes epicondylitis worse?

Epicondylitis, commonly known as “tennis elbow,” can worsen due to a number of factors and activities that place additional stress on the affected tendons. Some of the factors that can make epicondylitis worse include:

  • Repetitive Activities: Performing activities that involve repetitive gripping, twisting, or bending movements of the forearm and wrist can aggravate epicondylitis. This includes sports such as tennis and racquetball, as well as intense manual tasks.
  • Overuse of the arm: Continuing to use the affected arm without adequate rest can prolong recovery and worsen the injury.
  • Lifting heavy objects: Lifting heavy objects or performing activities that require significant force on the forearm and wrist can increase stress on the tendons and aggravate epicondylitis.
  • Poor lifting or gripping techniques: Using improper techniques when lifting objects or performing hand and wrist movements can increase the load on the tendons and cause the injury to worsen.
  • Not following proper treatment: Not receiving treatment or not following a doctor’s or physical therapist’s recommendations, such as rest, strengthening exercises, and physical therapy, can cause epicondylitis to worsen over time.
  • Ergonomic factors: The work environment or daily activities that involve uncomfortable positions or poor posture can contribute to worsening epicondylitis.
  • Emotional stress: Stress and anxiety can increase muscle tension throughout the body, including the forearm muscles, which could worsen epicondylitis symptoms.
  • Ignoring pain: Continuing with normal activities despite pain can exacerbate the injury, as damaged tendons need time to heal.

It is important to identify and avoid these activities and factors that can worsen epicondylitis, as it will help in the recovery process and prevent possible relapses. If you are experiencing symptoms of epicondylitis, it is advisable to seek the guidance of a healthcare professional for a proper diagnosis and personalized treatment plan.

How to sleep with epicondylitis?

Sleeping with epicondylitis (tennis elbow) can be uncomfortable due to pain and tenderness in the elbow and forearm. Here are some suggestions to improve sleeping comfort if you have epicondylitis:

  • Proper position: Try to find a sleeping position that minimizes pressure on the affected elbow. Some people find it helpful to sleep on the side opposite the affected elbow, with the affected arm resting on a pillow or cushion to keep it elevated.
  • Appropriate pillow: Use a comfortable and supportive pillow for your head and neck. This can help you maintain a more comfortable posture and reduce pressure on the affected elbow.
  • Avoid resting your elbow: Try to avoid resting your elbow directly on the resting surface. You can use an extra pillow or pad to protect your elbow.
  • Splint or support: In some cases, an elbow support or splint may be helpful to keep the joint in a neutral position at night and reduce stress on the affected tendons.
  • Medication: If your doctor has prescribed anti-inflammatory or pain-relieving medications, take them as directed before bed to relieve pain and inflammation.
  • Ice before bed: Applying ice to the affected area for about 15-20 minutes before bed can help reduce inflammation and pain, making it easier to fall asleep.
  • Gentle exercises and stretches: Do gentle exercises and stretches before bed to relax your forearm muscles. Make sure you do it under the supervision of a physical therapist or following your doctor’s recommendations.
  • Maintain a regular sleep routine: Try to go to bed and wake up at the same time every day to establish a regular sleep pattern that promotes recovery.
  • Consult a specialist: If pain persists and significantly affects your ability to sleep, consider seeing a doctor or physical therapist for specific guidance and treatment options.

Remember that everyone is different, and what works for one person may not be equally effective for another. It is important to find the position and strategies that best suit your particular situation and speak with a healthcare professional to get personalized advice and treatment for your epicondylitis.

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