6 Tips To Treat Tennis Elbow Without Steroids
It is not true that only those who played tennis may get tennis elbow pain. Actually the overwhelming percentage of men develop the tennis elbow symptoms when they do activities that require them to repeatedly rotate the elbow or flex the wrist, usually while gripping a heavy object. Tennis elbow symptoms usually begin gradually and occur in the dominant arm. The first sign is usually soreness or a dull ache on the outside of the elbow joint that gets worse when you grasp something. Pain increases when that area is pressed or when you are grasping or twisting objects. The condition may further progress to pain with any movement, even during everyday activities, such as picking up a coffee cup; lifting a jug of milk; turning a jar lid or simply starting your car. Pain may spread to the hand, other parts of the arm, shoulder, or neck. Other parts of the arm, shoulder, and neck may also become sore or painful as the body tries to make up for the loss of elbow movement and strength.
1. Don’t overdo even if you don’t feel pain
You can ease back into your normal routine when your elbow no longer bothers you. As a general rule, there should be no pain associated with day-to-day tasks before you move on to something more demanding. Give yourself time to see how your elbow reacts. Don’t overdo it just because you don’t feel pain right away.
2. Massage the full length of the forearm
Relaxing the surrounding muscles can take some of the pressure off an aching elbow. Gently massage the full length of your forearm muscle from your elbow to above your wrist, not just where you feel pain.
3. Use ice to relieve your pain
Freeze some water in a paper cup, then peel back the top of the cup and rub the ice on your elbow in a circular motion for 5 to 7 minutes. Repeat this treatment at least two times a day for the first five days that you have pain.
4. Go for natural remedies
The homeopathy remedy Ruta graveolens can help soothe a sore elbow. It is recommended taking a 6X dose every hour while your pain is severe, then three or four times a day as your condition improves. You will find Ruta graveolens in health food stores and wherever homeopathic remedies are sold.
5. Do some gentle strengthening and stretching exercises
Once your elbow is on the mend, gentle strengthening and stretching exercises can help rehabilitate the joint and protect it from reinjury. It is recommended to give this move a try, but only after any pain and inflammation subsides. While holding a 2-pound dumbbell, rest your forearm on a tabletop, with your wrist extending over the edge and your palm facing down. Slowly raise and lower the dumbbell, moving your wrist through its full motion. Repeat 15 to 20 times, then change hands. Do the exercise three times a day. If you experience any pain, try switching to a lighter weight.
6. Use an elbow support
Try an elbow support. It prevents you from contracting the extensor muscle when you move your hand. It also reminds you to give the injured area a rest. You can buy one of these devices in a drugstore or a medical supply store.
You will find a lot of useful information on the Internet, explaining more about tennis elbow, healing, symthoms and other.