Tennis elbow, is a common clinical condition. It is actually the common name for the external epicondylitis of the humerus. It refers to the local pain and painful wrist extension resistance caused by injury to 1-3 tendon stops located in this area of the lateral epicondyle of the humerus with excessive strain and strain. Of course, in severe cases, a tear of the tendon can occur, which usually requires surgical repair treatment.
For patients who have not been ill for too long (usually 1-3 months), most of them can be completely relieved through self-protection, rehabilitation and treatment. Of course, the first step is to seek professional diagnosis, and only after the doctor thinks it is suitable for conservative treatment, can you follow the methods of self-treatment I describe below.
Self-treatment mainly includes three aspects.
1, to protect the injured area from further damage.
(1) that is, if the cause of the injury caused by excessive force or repeated strain, you should first avoid continuing to repeat the injury action (cause), so that the injured tendon to get sufficient rest, so that the basis for healing, otherwise, if you keep repeating the injury, and how can it be successfully cured?
(2) It is best to work or force (of course, should be minimized, but sometimes there is no way), then you can apply a Velcro elbow protector, note that the elbow should be worn in the thickest part of the arm in front of the elbow joint, that is, the most muscular part, the best effect) to reduce the pulling force on the tendon when force is applied.
2, increase the strength of the muscles associated with the injured tendon, to enhance its ability to resist external overwork injury.
This is mainly muscle strength exercises, mainly resistance exercises, introducing several classic movements to everyone:.
(1) is the main action, but also directly enhance the muscle strength of the injured tendon movements: wrist extension resistance exercises.
Note that the weight of the dumbbell used to practice must be light, I advocate 500 grams can be. This will prevent you from not grasping the intensity of the exercise, but instead cause unnecessary injury aggravation.
The left arrow refers to the site of pain, and the right arrow refers to the direction of wrist force
(2) Flexion resistance exercises: Because the flexion and extension of the wrist muscles are equivalent to a group of confrontation and collaboration of two sources of strength, the balance of power is the best, so the flexion of the wrist muscle strength also need to practice.
(3) lateral wrist muscle strength exercises: In order to enhance the strength of other wrist muscles, it is more helpful to enhance the entire forearm labor and reduce the occurrence of overuse injuries.
The arrow refers to the direction of force
However, it is necessary to remind you here that
1, there are methods and indicators of practice. The method is repeated practice, each action well can do 3-4 groups, each group of exercises effective indicators is the muscle feels fatigued enough. Then you can rest 1-2 minutes, and then repeat.
2, there is also an important indicator is to pay attention to observe the reaction of the pain area after the exercise, if it is getting better or the pain is not aggravated in the short term, it means that you can continue so practice. If it is obviously aggravated or feel the tendency to aggravate, you should pause and find a professional doctor to consult, how to practice correctly.
3, or I want to emphasize, if the injury is relatively recent, you should ice it for 5-7 days, it should have an effect. In addition, more importantly: after each exercise muscle strength, if the pain in the painful area has increased, or feel swollen, you should ice 1-2 times after the exercise, can make the congested tissue contraction, so as not to increase the swelling and affect recovery.