Most people (about 90% of those affected) do not need surgery to treat tennis elbow. It is very possible to treat this condition using a combination of rest and strengthening exercises as well as flexibility exercises. Tennis elbow rehabilitation should take place as soon as you are diagnosed with this condition so that you can recover faster. Although this is not always possible, the earlier rehabilitation begins, the shorter the process.
Do you remember Brett? We have talked about the young tennis star in a few chapters. He started rehabilitation for tennis elbow after finishing his school tennis season. While playing, use the techniques described in the previous chapter so as not to aggravate the condition. After the season and the end of his scholarship, he began to rehabilitate his tennis elbow. It lasted six weeks and was like new. He had two things going for him - his youth plus the fact that he followed the proper procedure to rest his arm and not further damage the condition.
Others who had rehab took a bit longer, although all were cured within three months of rehab. Even Jim, a 70-year-old golfer, recovered from his tennis elbow and returned to golf after two months of rehabilitation.
Before starting rehabilitation, you must be pain free. You can get rid of the pain by resting your arm. Using the techniques described in the last chapter can help keep your arm comfortable and pain-free. Stopping an activity you enjoy can also speed up the pain relief process. The purpose of the rest
The period is to give the tendon time to heal.
Since tennis elbow is caused by a torn tendon, you must allow the tendon to heal in order to rehabilitate your arm and allow full range of motion and a return to normal activity. This is not always possible. In some cases, a person with tennis elbow may need to complete a project or a season of games before they can rehabilitate. However, the sooner you start rehabilitation, the better off you will be and the faster you will recover.
Your age and general health are also related to the success and speed of the rehabilitation process. Of course, young people have this on their side and generally recover faster. But most people who undergo tennis elbow rehabilitation will be clear of the condition within two months.
In order to prepare for rehabilitation, you must first rest.
Tennis Player's Elbow Relief
Tennis elbow at rest doesn't mean you can't do anything with your arm. This means that you should avoid any repetitive motions that you might use that will make the condition worse. Before starting a series of exercises that deal with tennis elbow, as well as bending exercises, you need to make sure that your arm is painless.
Cold compresses work better than heat when it comes to tennis elbow. Apply a cold compress to your arm once a day and wait
A few weeks before the start of rehabilitation. Your arm should be pain free for several weeks before rehabilitation is attempted. How long you will need to rest your arm depends on the severity of the condition. That's why it's so important that you seek the help of a physical therapist to help you through this condition and accompany you through the rehabilitation process. They will be able to guide you on what you need to do to prepare for rehab as well as start the rehab process.
A doctor experienced in sports medicine can also accompany you in the rehabilitation process. Rehab isn't just about getting back on track, so to speak. In many cases, you will need to relearn how to hold the racquet or different techniques to prevent tennis elbow from stopping your game again.
Rest is important so that the tendon can be completely healed before you start trying to use rehabilitation exercises to strengthen the tendon. Once the tendon has healed and you no longer feel pain, you can then begin the second stage of the rehabilitation process.
Many people make the mistake of thinking that once they're pain free, they don't need rehabilitation. They feel that everything is fine, that the tendon has healed and can function normally. It couldn't be more wrong. All of this will only heal him until the next time you s will start playing. Then you will inevitably suffer from the same condition again and have to go through the same painful process again. Ultimately, it will take longer and longer for the tendon to heal.
Important:
It's important to note that most people who eventually need surgery to correct tennis elbow do so because they've had the condition for a long time and haven't done much about it. They took painkillers, rested their arms, then did their thing. In some cases, they didn't get a proper diagnosis of tennis elbow. Don't let this happen to you. If you have symptoms of tennis elbow, get a proper diagnosis and then begin rehabilitation as soon as possible.
Exercises you can do at home
When you begin rehabilitation for your tennis elbow, not only will you see a doctor or physical therapist regularly (usually once or twice a week), but you will also be given exercises to do at home so you can get a full range movement with your arm(s). . You will need to do these exercises as instructed by your doctor so that you can regain full use of your arm and elbow without feeling pain.
Before you start exercising, make sure your arm has rested for an appropriate amount of time and your doctor clears you to start exercising.
Naturally, you'll want to start slowly and then gradually increase your exercises until you've regained your arm strength. You should do these exercises on both arms, although the elbow where you feel the tennis elbow is probably the elbow you prefer. It doesn't hurt to strengthen both arms and protect them from further physical stress.
Bodybuilding exercises
Lifting weights is one way to start working your biceps. It does not mean you are lifting something heavy. You'll want to start by lifting small weights, like a few dumbbells, at first.
You should use weights until you can achieve a full range of motion with your arms. There should be no pain when lifting weights. You are not looking to inflate your arms but to strengthen the tendons. Lifting very light weights will allow you to strengthen your tendons without tearing them.
It cannot be stressed enough to start slow when it comes to the exercises involved in the recovery and treatment of tennis elbow. Before you even consider using weights, you need to be able to move your arm through its full range of motion without feeling pain. You shouldn't feel any different when lifting weights and it should be as easy as possible.
You will only need to do eight reps when you begin rehabilitation after completing the rest of this process. Eight repetitions are more than enough and can be completed every day with the same volume.
If at any time during these exercises you feel any pain, stop. The goal of strength training is to allow you to resume using your arms in a full range of motion without feeling pain while strengthening the muscles at the same time. Your doctor will explain how to use weights and what exercises to use in your rehabilitation therapy. Do not continue any type of exercise if you are I feel the pain.