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badminton tennis elbow
Tennis Elbow!?
I have tennis elbow (apparently) I sort of know what it is, it is inflamation of a muscle/ligement in my elbow. Well I play a lot of badminton and I was wondering how do I get rid of tennis elbow without it hurting to swing a badminton racket and without buying that much stuff and going to a phsio.
Tennis elbow (medically known as lateral epicondylitis) is damage to the extensor tendon that attaches to the outer point (lateral epicondyle) of the elbow. The tendon is a common insertion point for the muscles which extend (pull backward) the wrist and fingers. These muscles get put under alot of tension when gripping a racket handle especially when playing certain shots (mostly backhand shots) when the muscles contract and pull strongly on the tendon.
There are several things you can do to help but really the main thing is avoiding aggravating activities or by using a support to reduce the strain on the damaged tendon.
Try taking a break from badminton for a while. If you do continue or when you return to playing make sure that the grip of your racket is larger by applying several layers of grip. This reduces finger flexion which in turn reduces tension in the extensor muscles. On a personal note, I suffered with the same condition which took months to settle, but in the acute phase I got most relief from wearing a support. I wore this for several weeks during waking hours just to give the tendon a break. A cheap support should only set you back less than a tenner.
Self massage of the extensor muscles (found on the outer border of the forearm when the thumb is pointing out) may help. Thorough stretching of the neck and shoulder can help to reduce muscle/nerve/fascia strain originating higher in the arm which can contribute to elbow tension.
Applying ice to reduce inflammation (5 mins on 5 mins off repeating 2-3 times twice daily). After a week of ice you could use alternate hot and cold to help stimulate healing.
As mentioned by another contributer seeing your GP for a cortisone injection will give some symptomatic relief but wont deal with the underlying tendon tear. You could try NSAIDS (anti-inflammatory medication such as ibuprofen) again best speaking to a GP or pharmacist about these, due to potential side effects if you have stomach problems/asthma etc.
Finally, don't expect a sudden miraculous cure. The damage is fixed in the short term by "spaghetti type" collagen fibres which have little tensile strength. The stronger collagen fibres in the tendon take 6-9 months to reform. Probably best to get some professional advice....?
Hope the above proves helpful. Take it easy!
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Tennis Elbow!?
I have tennis elbow (apparently) I sort of know what it is, it is inflamation of a muscle/ligement in my elbow. Well I play a lot of badminton and I was wondering how do I get rid of tennis elbow without it hurting to swing a badminton racket and without buying that much stuff and going to a phsio.
Tennis elbow (medically known as lateral epicondylitis) is damage to the extensor tendon that attaches to the outer point (lateral epicondyle) of the elbow. The tendon is a common insertion point for the muscles which extend (pull backward) the wrist and fingers. These muscles get put under alot of tension when gripping a racket handle especially when playing certain shots (mostly backhand shots) when the muscles contract and pull strongly on the tendon.
There are several things you can do to help but really the main thing is avoiding aggravating activities or by using a support to reduce the strain on the damaged tendon.
Try taking a break from badminton for a while. If you do continue or when you return to playing make sure that the grip of your racket is larger by applying several layers of grip. This reduces finger flexion which in turn reduces tension in the extensor muscles. On a personal note, I suffered with the same condition which took months to settle, but in the acute phase I got most relief from wearing a support. I wore this for several weeks during waking hours just to give the tendon a break. A cheap support should only set you back less than a tenner.
Self massage of the extensor muscles (found on the outer border of the forearm when the thumb is pointing out) may help. Thorough stretching of the neck and shoulder can help to reduce muscle/nerve/fascia strain originating higher in the arm which can contribute to elbow tension.
Applying ice to reduce inflammation (5 mins on 5 mins off repeating 2-3 times twice daily). After a week of ice you could use alternate hot and cold to help stimulate healing.
As mentioned by another contributer seeing your GP for a cortisone injection will give some symptomatic relief but wont deal with the underlying tendon tear. You could try NSAIDS (anti-inflammatory medication such as ibuprofen) again best speaking to a GP or pharmacist about these, due to potential side effects if you have stomach problems/asthma etc.
Finally, don't expect a sudden miraculous cure. The damage is fixed in the short term by "spaghetti type" collagen fibres which have little tensile strength. The stronger collagen fibres in the tendon take 6-9 months to reform. Probably best to get some professional advice....?
Hope the above proves helpful. Take it easy!