Thread: Tennis Elbow?
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Old 01-30-2013, 10:12 AM   #4
charliefedererer's Avatar
Join Date: Feb 2009
Posts: 5,639

By location, is it more likely tennis or golfer's elbow?

Irregardless, rest is the initial treatment.

Rest is the R in RICE.

Ice, Compression (an ace or elbow strap) and Elevation (usually not needed) can all help the initial symptoms, even though they will not speed healing.

Patience is key.

We are used to minor muscle soreness improving quickly.

IF ... this is golfer's/tennis elbow tears in the tendon are present.
Tendon heals VERY SLOWLY, as it takes a lot of time for the body to lay down new protein strands, then to weave them all together like a cable or rope - the microscopic structure of tendons.

If you return to soon, you risk the inflammation resulting in the tendon fibers not healing properly - resulting in a degenrative scarred and shriveled tendon - a process known as tendonosis.

Don't let this turn into a nagging injury that bothers you for months - even years! (Check out the multiple other tennis elbow threads here on TT and prepare to be shocked how in some this becomes a curse.)

If based on this and your other reading this seems like tennis elbow, then after resting until the pain essentially goes away, many/most benefit from using the Theraband Flexbar
Do the "Tyler Twist" exercise in the above video with the red flexbar.

The red Flexbar is designed NOT to put a lot of stress on the slowly healing tendon fibers - you aren't really increasing strength at this stage - you are keeping the fibers gliding past one another, so the whole area doesn't get all "glued" together as part of the inflammatory process.

[Obviously if the area is not improving, see a doctor.]

After you can do the red Flexbar without any pain, it is time to graduate to the green Flexbar where you will do some actual strengthening.
Having he forearm muscles stronger can help prevent the all-too-often early recurrence that bothers so many.

Return to tennis should be gradual - no bashing at first - and keep the initial session short and gradually increasing the session.
You don't want to disrupt all the healing and have to start all over from square one.

Most find that using soft (natural gut) strings and a flexible frame lets them return to tennis earlier, and decreases the chance of a recurrence.

Are you sure there are no problems with your technique that contributed to problem?

[I hate to say it, but after an even longer layoff, other arm/shoulder problems are common once the season starts - you may want to consider doing the Thrower's Ten Exercises to prevent other common overuse injures common to tennis players, and is likely the regimen all the pitches on the Sox use. ]

I hope this helps.

Good luck!

PS. One question.
Red or black?
Sox, that is.
(Go Sox!)
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