If you have been diagnosed with tennis elbow, the British Elbow and Shoulder Society (BESS) has released a helpful video with information and exercises to help you manage your condition more effectively and support your recovery.
Developed by BESS physiotherapists, it includes simple-to-follow exercises that you can do at home to relieve the pain of tennis elbow and strengthen the tendons around the joint. By following the advice and exercises, symptoms should improve, although the precise length of time it takes to recover depends on factors such as how long you’ve had the condition and your general state of health. If symptoms fail to improve within 6-12 weeks or if the pain in your elbow worsens, it’s important to talk to your doctor or orthopaedic consultant.
What is tennis elbow?
Tennis elbow (also called lateral epicondylitis) is a repetitive strain injury that causes inflammation and pain in the elbow. Making the same movements over and over again, such as twisting or swinging the lower arm, places strain on the elbow and can damage the tendon that connects it to the muscles of your forearm.
The symptoms of tennis elbow include pain on the outside of the elbow, a weakened grip, stiffness and swelling around the joint. The pain often feels like a burning sensation and it may intensify when you twist or bend your arm (such as opening a jar or turning a doorknob). Some people experience the sensation of pain radiating from the elbow into the forearm and wrist, especially at night.
What are the causes of tennis elbow?
Tennis elbow tends to occur as the result of making frequent repeated movements. Certain sportsmen and women are particularly at risk, especially those who play racket sports like tennis or squash but also golfers, basketball players and weight-lifters. Certain jobs are also associated with tennis elbow, including painting and decorating, carpentry, plumbing, gardening and cleaning. You are at greater risk of developing the condition if you are aged over 40, or if you smoke or are overweight. Regularly lifting heavy objects can also increase your chances of developing the condition.
How is it diagnosed and treated?
Your doctor will carry out a physical examination and ask you about your symptoms and when they began. You may be given a range of diagnostic tests, such as X-ray, ultrasound or MRI scan to assess the damage to your elbow and rule out other possible causes of joint pain.
The normal way to treat tennis elbow is using simple, at-home methods. We use the acronym RICE, which stands for rest, ice, compression, and elevation. These are effective ways to ease mild symptoms of a condition like tennis elbow. When using ice, remember to wrap it in a towel so it is not in direct contact with your skin and apply the ice pack to your elbow for 15-20 minutes several times a day. Other treatments include taking painkillers, wearing a wrist and elbow brace and using exercises recommended by a physiotherapist. It is rare to need surgery for tennis elbow, however, a surgical repair may be necessary if the tendon damage is severe.
What do the new BESS guidelines say?
The BESS’s new short video, presented by upper limb physiotherapist Val Jones, demonstrates a series of exercises for people with tennis elbow. These exercises are designed to improve tendon strength, reduce pain and improve function. For patients who have recently developed tennis elbow, there is a good chance of making a full recovery, however, for those who have been affected for longer, recovery time may take several months. Tennis elbow generally resolves itself in due course but following the BESS exercises can speed up recovery times and enable you to play an active part.
The video covers four simple exercises:
- The Isometric Static Exercise
- Elbow Flexion and Extension
- Forearm Rotation Strengthening
- Wall Slides
The recommendation is to exercise for four to five days a week to give the muscles and tendons time to recover in between. Start with low repetitions and build up, and for those exercises that use a weight, gradually increase this over time. The video provides advice on which aspects of the exercise can be adapted to suit your individual symptoms and circumstances.
Where can I find the BESS video on tennis elbow?
Click here to find the BESS video on tennis elbow.
Related Reading:
Exercises to Avoid with Tennis Elbow
Do I Really Have Tennis Elbow, Or Is It…?
Tennis Elbow: How to Tell If You’ve Got It
Guidance on Avoiding Summer Sporting Injuries to Your Shoulder and Elbow
If you would like advice on diagnosing, treating or preventing tennis elbow, contact Thames Shoulder and Elbow. We are upper limb specialists and offer the latest diagnostic techniques and approaches to treatment.
Orthopaedic Consultant & Surgeon | London
Thames Shoulder & Elbow are able to provide advice and support to anyone experiencing symptoms affecting the upper limbs (shoulder, upper arm, elbow, forearm and wrist).
Telephone: 020 376 15987
Email: admin@thamesshoulderandelbow.co.uk
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