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5 Ways to Get Rid of Tennis Elbow Pain

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Tennis elbow or elbow tendonitis is an overuse injury caused by repetitive activities, such as:

  • sports like tennis and racquetball
  • exercising and weightlifting
  •  hands-on jobs such as carpentry and office jobs that involve typing and talking on the phone
  • yardwork such as raking and shoveling, and knitting

The main symptom is pain in the bony knob outside your elbow and pain in the upper and lower or forearm. You feel this pain when you use your hands for things like gripping objects and typing. 

Here are five easy ways to get some pain relief:

1. Change your routine. 

For athletes, this could mean changing up the exercise and or weightlifting routine. Cycle different exercises so that you don’t do the same movement over and over for months. 

If a job is causing your tennis elbow, think about how you can change your work area, tools, and habits.

For carpenters, this could mean hiring a helper, using more power tools that don’t require as much hand manipulation, or taking an extra day of rest per week.

For office workers, this could mean trading work tasks and rearranging your work area so that it’s more ergonomic.

2. Get plenty of rest.

Sometimes less is more. 

If you are an athlete or play sports often, resting your injured arm is great medicine. Take at least a few days off and allow your elbow tendons to start healing. 

Taking time off from work may be harder. For carpenters and other skilled trade workers, this might mean hiring a helper to take some of the physical labor off your plate or taking an extra day off per week.

For paid employees, if you visit your doctor and are diagnosed with elbow tendonitis related to work, you should be able to take time off that doesn’t count against your allotted vacation time.

If you can’t take time off, try to rest your injured arm on your off days.

3. Apply a cold compress. 

When your tennis elbow starts, apply an ice pack wrapped in cloth or cold compress as soon as possible for 10 to 15 minutes several times a day. Cold compresses reduce inflammation.

4. Elevate your arm.

Raising and resting your elbow at a level above your heart several times a day will reduce inflammation.

5. Wear a brace.

It’s often not practical to miss practices if you are a full-time athlete or miss workdays when you are a full-time employee. But you can wear a counterforce brace as much as possible.

These special braces reduce the pressure on your elbow muscles and tendons. You can find these online, at pharmacy stores, and in grocery stores in the pharmacy sections.

Tennis Elbow Treatment in Houston, Dallas, and Throughout Texas

At Texas Pain Physicians, our number one priority is to improve the quality of life of our patients. We have helped thousands of people get back to what they need and love to do.

We offer quick access to accurate diagnosis and comprehensive treatment. Call us today at (972) 636-5727 to book an appointment.

Planning Some Outdoor Summer Fun? 5 Injury-Related Tips

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According to the CDC, the leading cause of death for people ages 1-44 in the U.S. is unintentional injury.

And during the summer, people of every age group are outdoors and more active.

Here are some tips for preventing and managing common injuries that happen during popular activities.

1. Picnic and Hiking Injuries

Picnicking and hiking are two of the top three favorite summer activities for Americans (according to a 2016 study by the National Recreation and Park Association). 

And they account for a significant annual share of visits to the doctor and emergency room for various injuries. 

It’s likely someone will suffer an injury like a broken or sprained ankle on a hiking or camping trip. Team sports like dodgeball, volleyball, and softball are popular picnic activities.

Injury Prevention and Management

To reduce the risk of common impact, flesh, and musculoskeletal injuries, use standard safety equipment, observe and enforce safety rules, and warm up with light jogging and stretching beforehand.

On hikes and camping trips far from cars and modern life, pack foldable crutches and walking sticks or canes. 

And if there’s extra room, pack a litter or drag. This blanket-like device can be a lifesaver when someone is seriously injured and unable to walk at all.

2. Cycling Injuries

Cyclists, beware. 

Traumatic brain injury is a leading cause of death in the United States. Though cycling is popular, helmet laws for cycling are not. And where helmet laws are in effect, many cyclists don’t comply. 

Cycling accounts for almost 20% of the sports-related head injuries treated at US hospital emergency rooms in 2018.

The Bicycle Helmet Safety Institute suggests wearing a helmet can reduce the risk of head and neck injury by up to 88%.

Injury Prevention and Management

Concussions can be fatal and have long-term effects, and early evaluation and treatment are critical.  

When someone falls from a bike and hits their head, they should seek medical attention as soon as possible. Even when they think they’re ok. 

3. Swimming Injuries

Musculoskeletal injuries like swimmer’s shoulder are common in swimming.

Though a much rarer injury than swimmer’s shoulder, diving into the water is one of the leading annual causes of spinal cord injuries.

Injury Prevention 

Characterized by inflammation of the shoulder tendons, it develops as swimmers repeatedly raise their arms in a crawl stroke (a stroke people commonly call ‘freestyle’). Varying swimming styles can help prevent swimmer’s shoulder.

To prevent injuries from diving, always supervise children and verify that water depth is a minimum of eight feet. 

4. Water Sports Injuries

Riding on boats and jet skis can be thrilling but also dangerous. Common watercraft injuries include:

Brain trauma from oxygen deprivation from being underwater too long and from impact from a collision with another boat or watercraft.

Spinal cord injuries from impact during boat and jet ski collisions and hitting fixed objects.

Spinal compression from absorbing the impact of watercraft bouncing on waves.

Whiplash from impacts during boat accidents.

  • Injury Prevention To lessen the chances of injury while operating a watercraft, use all required safety gear, including life jackets and helmets, and follow all relevant maritime laws at all times.

5. Playground Injuries

The most common playground injuries include:

  • concussions
  • internal organ injuries
  • broken bones and dislocations
  • strains and sprains

Falls are the leading cause of playground-related emergency room visits. Children fall when they lose their grips on merry-go-rounds, swings, monkey bars, slides, and seesaws. 

Children can also fall when they lose their grip or balance due to loose clothing and clothing with drawstrings.

Injury Prevention

Focused adult supervision and safety instruction are critical to preventing playground injuries.

Board-Certified Pain Management Doctors

Have you or a loved one suffered an injury recently?

At Texas Pain Physicians, we have a whole team of board-certified pain management doctors. We can help get you or your loved ones back to an active, pain-free lifestyle as quickly as possible.

Call (972) 636-5727 to book an appointment with us today!