Rehabilitation and Relief: Tennis Elbow Physiotherapy Techniques

Tennis elbow is a painful condition that affects the tendons in your elbow. It’s often caused by repetitive motions, making it a common issue for athletes and individuals in certain professions. This blog will explore the nature of this condition, how physiotherapy can help treat tennis elbow, and what you can expect from a comprehensive treatment plan.

Tennis Elbow Explained

Tennis elbow, medically referred to as lateral epicondylitis, is a condition characterized by pain and inflammation on the outer part of the elbow. It results from overuse of the forearm muscles and tendons, leading to small tears and irritation. Despite its name, tennis elbow is not limited to tennis players. It can affect anyone who engages in activities that require repetitive arm, elbow, or wrist movements.

The condition manifests as pain and tenderness on the outside of the elbow, where the forearm muscles attach to the lateral epicondyle of the humerus. This pain often worsens with activities that involve forearm use, such as lifting, gripping, or twisting motions. People with tennis elbow may also experience weakness in the forearm and reduced grip strength, making everyday tasks like turning a doorknob or shaking hands challenging.

Adults between the ages of 30 and 50 are most commonly affected, especially those in occupations or activities that involve repetitive wrist and arm motions, such as carpentry, plumbing, and painting.

Physiotherapy Techniques Used to Treat Tennis Elbow

Physiotherapy is a highly effective treatment option for tennis elbow, aiming to reduce pain, improve function, and prevent recurrence. Here are some common physiotherapy techniques used to treat tennis elbow:

Manual Therapy: Physiotherapists use hands-on techniques to manipulate and mobilize the soft tissues and joints around the elbow. This helps reduce pain, improve circulation, and promote healing.
Exercise Therapy: A tailored exercise program is designed to strengthen the forearm muscles and improve flexibility. Exercises may include wrist extensions, wrist flexions, and forearm pronation and supination exercises.
Stretching: Gentle stretching exercises help improve the flexibility of the forearm muscles and tendons. This can reduce tension and prevent further strain on the elbow.
Dry Needling: Involves the insertion of fine needles into specific trigger points in the muscles to release tension and promote healing.
Shockwave Therapy: This non-invasive treatment uses high-energy sound waves to stimulate healing in the affected tendon, reducing pain and promoting tissue repair.
Education and Ergonomic Advice: Physiotherapists provide guidance on proper techniques and ergonomic adjustments to minimize stress on the elbow during daily activities.

How Long Does It Take to Recover from Tennis Elbow with Physiotherapy?

The recovery time for tennis elbow with physiotherapy varies depending on the severity of the condition, the individual’s overall health, and their adherence to the treatment plan.

Generally, clients begin to notice improvements within a few weeks of starting physiotherapy. For mild to moderate cases, significant relief can often be achieved within six to eight weeks. Severe cases may take several months to fully recover.

Consistent physiotherapy sessions, combined with at-home exercises and lifestyle modifications, play a crucial role in speeding up the recovery process and preventing recurrence.

Preventing Tennis Elbow Recurrence: The Role of Physiotherapy

Physiotherapy can play a crucial role in preventing the recurrence of tennis elbow. By addressing the underlying causes of the condition and promoting proper muscle function, physiotherapy helps reduce the risk of re-injury. Here are some strategies used in physiotherapy to prevent tennis elbow from recurring:

Strengthening Exercises: Regularly performing exercises that target the forearm muscles can help maintain strength and reduce the risk of overuse injuries.
Ergonomic Adjustments: Physiotherapists provide guidance on proper ergonomics for work and daily activities. This may include adjusting the height of a computer workstation, using ergonomic tools, or modifying techniques used in sports and hobbies.
Activity Modification: Identifying and modifying activities that contribute to strain on the elbow can help prevent recurrence. This may involve taking regular breaks, using proper techniques, and avoiding repetitive motions.
Education: Physiotherapists educate clients on the importance of maintaining good posture, using appropriate equipment, and incorporating warm-up and cool-down routines into their exercise regimen.

At-Home Exercises to Complement Physiotherapy for Tennis Elbow

There are several exercises you can do at home to complement your physiotherapy treatment for tennis elbow. These exercises aim to strengthen the forearm muscles, improve flexibility, and reduce strain on the elbow. Here are some recommended exercises:

Wrist Flexor Stretch: Extend your arm in front of you with the palm facing up. Use your other hand to gently pull the fingers back towards your body until you feel a stretch in your forearm. Hold for 15-30 seconds and repeat 2-3 times.
Wrist Extensor Stretch: Extend your arm in front of you with the palm facing down. Use your other hand to gently pull the fingers back towards your body until you feel a stretch in the back of your forearm. Hold for 15-30 seconds and repeat 2-3 times.
Fist Clench: Sit at a table with your forearm resting on the surface and your hand hanging over the edge. Hold a small ball or towel in your hand. Squeeze it tightly for 10 seconds, then relax. Repeat 10 times.
Towel Twist: Hold a rolled-up towel with both hands. Twist the towel by moving your hands in opposite directions, as if wringing out water. Perform 10-15 twists in each direction.
Wrist Curls: Use a lightweight dumbbell or resistance band for this exercise. Sit with your forearm supported on a table and your hand hanging over the edge. Perform wrist curls by slowly lifting and lowering the weight. Do 10-15 repetitions for both wrist flexion and extension.

Lifestyle Changes to Help Manage and Prevent Tennis Elbow

Implementing lifestyle changes can significantly help manage and prevent tennis elbow. Here are some tips:

Proper Technique: Ensure that you are using the correct techniques in your activities, whether it’s playing a sport or performing daily tasks. This reduces the strain on your forearm muscles and tendons.
Ergonomic Adjustments: Adjust your workstation, tools, and equipment to reduce strain on your elbow. Use ergonomic keyboards, mouse pads, and other accessories to promote better posture and reduce repetitive stress.
Regular Breaks: Take frequent breaks during repetitive activities to give your muscles and tendons time to rest and recover. This helps prevent overuse injuries.
Strength Training: Incorporate strength training exercises into your routine to improve muscle balance and reduce the risk of injury. Focus on exercises that strengthen the forearm, wrist, and shoulder muscles.
Stretching: Regular stretching exercises can help maintain flexibility in your forearm muscles and prevent stiffness. Stretching before and after activities can reduce the risk of injury.
Warm-Up and Cool-Down: Always perform a proper warm-up before engaging in physical activities and a cool-down afterward. This prepares your muscles for activity and aids in recovery.

When Should I Seek Physiotherapy for Tennis Elbow?

You should seek physiotherapy for tennis elbow if you experience persistent pain, tenderness, or weakness in the elbow that does not improve with rest and home remedies. Persistent pain lasting more than a few weeks despite rest and self-care measures indicates it’s time to seek professional help.

If you find it challenging to perform everyday tasks such as lifting, gripping, or twisting, physiotherapy can help improve your function and reduce pain. If you have had tennis elbow in the past and are experiencing similar symptoms again, physiotherapy can help address the underlying issues and prevent recurrence. Noticeable weakness in your forearm or grip strength is another sign that physiotherapy can help strengthen the muscles and improve overall function.

Additionally, if you experience swelling, stiffness, or limited range of motion in the elbow, physiotherapy can provide targeted treatment to alleviate these symptoms.

Leave Pain Behind, Embrace Well-Being

Tennis elbow can be a debilitating condition, but with the right physiotherapy treatment and lifestyle changes, you can effectively manage and prevent it. Physiotherapy offers a comprehensive approach to treating tennis elbow, from pain relief and strengthening exercises to ergonomic adjustments and self-care strategies. By adhering to your physiotherapy program and making necessary lifestyle changes, you can achieve lasting relief and prevent recurrence.At Vitality Physiotherapy and Wellness Centre in Ottawa, our dedicated physiotherapists are committed to helping you recover from tennis elbow and achieve optimal elbow health. Contact us today to schedule an appointment and we’ll help you find the relief you’ve been looking for.