Your Best Treatment for Tennis Elbow Pain

Tennis Elbow is a common sports injury---even among non-players.  It causes pain that limits your ability to play sports, or even do normal daily activities in some cases.  Despite the fact that Tennis Elbow is a common problem, very few of my clients really understand what it is or what the proper sports therapy is for this condition.

            Tennis elbow, known properly as lateral epicondylitis, is inflammation and pain of the lateral forearm near the elbow. In some cases, tearing of the muscle actually occurs from a sports injury. Lateral epicondylitis usually results from overuse of the extensor muscles that insert onto the lateral epicondyle.  A commonly implicated muscle is the extensor carpi radialis.       

            Despite the location of the pain being at the elbow, lateral epicondylitis is mostly influenced by what is going on at the wrist. The muscles that attach to the lateral epicondyle extend the wrist (like on a backswing in tennis) and assist with turning of the hand (like when turning a door knob).  They also function to stabilize the wrist during times when and external force is acting on the wrist but the wrist itself is not moving. 

            The first sports therapy treatment for Tennis Elbow pain you should perform is to rest the muscles of your forearm and ice the area to decrease inflammation. Identify the activity that brought the elbow pain on (it is usually a sports injury caused from a repetitive motion like a tennis swing---hence the name), and avoid that activity until the pain resolves.

The next treatment for Tennis Elbow you should perform is to stretch the muscles—gently. Extend your arm straight out in front of you and bend your wrist so that your fingers point straight down. Use your opposite hand to apply pressure and push the fingers of your extended arm toward your body. Hold for 30 seconds x 3 on each side. Don’t be overly aggressive the sports therapy in the beginning or you may further damage tissue that is already irritated.

            Long-term sports therapy of this issue is important to prevent return of  Tennis Elbow pain. Strengthening of forearm muscles can increase their tolerance to activity and make them less susceptible to sports injury. Consider wrist extension curls with a 1-2# weight or theraband resistance.

A Bauerfeind brace like the Epitrain can be another effective sports therapy treatment for Tennis Elbow.  The brace will support the joint and minimize impact of forces on the joint.  Also look at your swing form if you notice recurrent bouts of  elbow pain. It may be worthwhile to consult with a tennis pro who can evaluate your technique and suggest modifications that will improve your swing mechanics.

            Finally, don’t neglect the important role that your equipment plays in managing lateral epicondylitis and avoiding sports injury. I recommend that my patients who play tennis modify their racquet type, string type and string tension to decrease the amount of force transferred from the racquet to the arm.  Racquets with vibration dampening technology built in are a good foundation piece. Combine that with either natural gut or multifilament synthetic strings strung at the lower end of the tension range of your racquet to minimize impact forces on the arm and reduce the risk of sports injury. Avoid polyester strings at all costs if you are injured because though they perform well they are bad news for people with Tennis Elbow or shoulder pain.

For best results, take a multifaceted approach with treatment for tennis elbow.  Rest is important but you shouldn’t expect the problem to go a way permanently if you don’t treat the underlying causes of this sports injury. When in doubt, seek advice from a medical professional trained in sports therapy.

Article Summary: Dr. Trina Rowe describes the causes and symptoms of Tennis Elbow to help you reduce the risk of this common sports injury.  With proper sports therapy, medical aids and improved sports equipment, you can alleviate this painful condition.

Resource Box:
Trina Rowe is Doctor of Physical Therapy (DPT), a Sports Clinical Specialist (SCS) and a Certified Strength and Conditioning Specialist (CSCS). Trina is part of the physical therapy staff at the Santa Monica, CA Bauerfeind Performance Center.  Bauerfeind provides advanced sportstherapy and sports injury treatment for active clients in the Los Angeles area. Visit the Bauerfeind Performance Center Website for more information at http://raisingyourpotential.com.

Keep a Balanced Exercise Program to Maintain Fitness

A well thought out exercise program and proper nutrition equals being physically sound and healthy. Sounds simple enough, right?  But how do I start? And what type of exercise program is really best for me, based on my age, body shape and size, abilities and time constraints? And how do I know if I’m making progress?

While that can be a lot to digest at once, the path to good fitness and health doesn’t have to be complicated and difficult to travel. With the proper guidance, exercise plan and the right equipment, anyone can find their own way to fitness and health.

First, there’s one key point we’d like to make - the difference between “physical activity” and “exercise.” Physical activity is simply any movement that uses energy. Walking up stairs, lifting boxes, folding laundry are all movements that use energy and involve different parts of the body.

Exercise is defined as “physical activity that is structured and done at a specific intensity for a length of time.” We engage in exercise for fitness and health benefits, to improve some components of our physical well-being - cardiovascular endurance, muscle strength or endurance, flexibility, body composition, etc.

A proper exercise program combines aerobic activity and strength training with stretching. The American College of Sports Medicine and the Centers for Disease Control recommend 30-40 minutes of moderate intensity aerobic exercise for 30-40 minutes most days, combined with 2 days of resistance/strength training per week.

A fitness program that includes regular exercise and increased physical activity, can add years to your life and life to your years. But proper exercise is most important to fitness and health and a well-balanced body. Many people are looking specifically at changing their eating habits to lose weight and get in shape, but that’s only half the battle. In order to get the maximum benefits from a healthier diet, an exercise program needs to be developed and followed as well.

Some of the benefits of both Aerobic and Strength exercise include:

Aerobic Exercise

• Increases the level of oxygen to the lungs and bloodstream.
• Improved fitness and health with decreased blood pressure.
• Increases immunity to disease, by circulating and draining the fluids in the lymphatic system.
• Lessens our body’s fat stores because they are being used to fuel our activity level.
• Strengthens and builds up the heart muscle and our bones.
• Improves the endurance level of the cardiovascular system.
• Helps to detoxify the skin due to the promotion of sweating.
• Conditions the lungs so they’re better able to handle everyday activity.
• Improves the flexibility and strength of muscles throughout the body.
• Decreases the risk for developing heart disease.
• May help with the alleviation of stress and improve our overall mood.

Strength Training

• Increases our body’s bone density and strength.
• Helps to develop tendon and ligament strength.
• Helps to intensify our body’s fat weight loss process.
• Increases the body’s metabolism and overall fitness and health.
• Boosts our body’s stamina, energy and endurance.
• Helps increase the body’s coordination and balance.
• Gives our body greater muscle strength, tone and firmness.

As you can see, an exercise program is good for your overall fitness and health in so many ways. And if you’re trying to lose weight, exercise raises your metabolism, which allows your body to burn fat instead of storing it. If the activity level is maintained, this will help you keep your weight under control. Getting in at least some form of exercise every day is an important part of everyone’s path to fitness and health, and your well-being.

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For more information on how you can develop your own exerciseprogram, visit the Bauerfeind Performance Center in Santa Monica, CA.  The new Bauerfeind Performance Center is helping athletes raise their potential throughout the Los Angeles area.  Discover more tips at http://www.raisingyourpotential.com.

Maintain Your Exercise Routine with Nine Training Tips

At the Bauerfeind Performance Center, our goal is to educate all active adults – from weekend warriors to elite level athletes – on how the body works and how to raise your potential and achieve your fitness goals. But without a structured exercise plan and the proper motivation, most adults won’t see the results they’re hoping for.

Training Tips that help you stay motivated can keep you active and healthy for many years. The more you learn about how your body works and how to stick with an exercise plan, the sooner you will see results and greater benefits. And those tangible results are often the greatest motivator of all.

Here are some basic training tips to keep you on course with your exercise plan and your journey toward a healthy, active and pain-free life…

Training Tip #1: Set Achievable Goals

Having personal goals is great for motivation; whether it's to lose ten pounds before the summer or race in your first marathon, goals give us a tangible target to aim for. But to really see progress, it’s important to break your goals down into smaller more manageable chunks, and reward yourself each time you reach a target in your exercise plan.

Training Tip #2: Monitor Your Progress

Many people keep a training log or journal as a way to track progress in their exercise routine.  It is also a great motivator on the days when you are not feeling like sticking to the exercise plan. A fitness journal will remind you of your efforts to date and encourage you to not let all that valuable time and energy you’ve put in go to waste.

Training Tip #3: Exercise with a Partner

Having a partner to join you in your exercise routine is a fantastic motivator. It's more fun to workout with a friend, he or she often helps to push you, and on days when you just don't feel like sticking to the exercise plan, it's much harder to bail out knowing that someone else is depending on you.

Training Tip #4: Play Your Favorite Music

If you enjoy listening to music, using it as part of your exercise routine can be a huge boost. Research has shown that listening to music while exercising can help you push harder and enjoy your workout more. With all of the great technology and portable gadgets available today, there are dozens of options to play music during your exercise routine. Create your own fitness playlist and tune-in to whatever sounds get you moving.

Training Tip #5: Visualize Your Success

One of the secrets elite athletes use is visualizing themselves achieving success, winning races, etc. Their mind then directs their behavior towards achieving those goals. Picture yourself the way you want to be - how you’ll look when you've lost ten pounds, how it feels to finish your first marathon, etc. Visualize this when you wake up in the morning, throughout the day, and just before you fall asleep at night. By training your body through the mind, you'll soon be on your way to realizing that vision.

Training Tip #6: Make Exercise a Part of Your Daily Life

You wake up, you get dressed, you eat, you go to work, you exercise. Make your exercise plan a part of your weekly schedule rather than something you squeeze in if you have the time. But if you do miss a day in your exercise routine…

Training Tip #7: Don't Feel Guilty

If you miss a workout, don't stress out - it happens to everyone. We all lead busy lives and sometimes have higher priorities to deal with on a given day. Simply get back into your exercise program the next day or as soon as you can. However, if you find yourself regularly missing days in your exercise routine, then take a step back to figure out why: Are the times inconvenient? Have you set unrealistic goals? Have you chosen fitness activities you really don't enjoy? Sometimes a simple change to your exercise plan is all it takes to get you back on track with your exercise routine.

Training Tip #8: Add Variety To Your Program

It’s common for even the most active people to get bored with their chosen fitness activity. Putting some variety in your exercise plan not only makes it more fun, but also works different parts of the body so you progress faster. Do a variety of workouts and activities to keep your mind and your body fresh.

Training Tip #9: Do Something - Anything!

Every little bit helps, so even if you don't have time for an hour's workout at the end of the day, you can find ways to fit things in throughout the day: Walk or bike to work, take the stairs instead of the elevator, stretch at your desk, etc. If your goal is to exercise at least three times per week, just remember that even going twice a week is infinitely better than not going at all.

Finding the perfect balance of what you enjoy, what gives you the best health benefits and puts the least amount of wear-and-tear on your body, is the goal of your exercise plan. And staying excited and motivated to be healthy is the key to making it all happen. Our motto at Bauerfeind is “Motion is Life” – now get out there and start moving!

Resource Box:

Need help working out an effectiveexercise plan? Visit us at the Bauerfeind Performance Center in Santa Monica, CA.  The new Bauerfeind Performance Center is helping athletes raise their potential throughout the Los Angeles area.  Discover more Training Tips at http://www.raisingyourpotential.com.