Methods 1: home nursing.
1, stop the activities that cause harm. If you have just been injured, immediately stop any activities involving the elbow joint. If you are not sure how your elbow was injured, just stop all activities that may cause elbow pain and discomfort. Use the affected elbow joint as little as possible to avoid actions that will aggravate the injury. Activities that need to be avoided include: throwing the ball by hand or hitting the ball with a racket.
Repetitive actions, such as hitting with a hammer.
Lift heavy objects.
Support your weight with your arms, such as push-ups.
2. Ice your elbow 3-4 times a day, each time 15 minutes. Wrap the ice pack with a clean cloth or paper towel and apply it to the affected elbow. 10- 15 minutes later, take out the ice pack. After the skin returns to normal temperature, repeat the above steps. Don't apply ice packs directly to bare skin. This will damage the skin and cause frostbite.
Tip: If you don't have an ice pack at home, you can also pack a bag of frozen peas or corn with a towel or paper towel to ice it.
3. Take over-the-counter painkillers. You can take over-the-counter painkillers such as ibuprofen, naproxen and paracetamol to relieve elbow pain. Follow the dosage and frequency recommended by the manufacturer. Don't take more than the recommended dose. If over-the-counter painkillers don't work, it is recommended to see a doctor. You may have suffered more serious injuries, such as a torn ligament.
4. Use protective gear or splint to limit elbow movement. It is easy for patients to forget that the elbow joint can't do some movements now, so it may be helpful to wear protective gear to limit the range of motion of the elbow joint. Protective gear also helps to reduce muscle and tendon strain in the affected area. If you feel very painful, or if you can't help using your elbow at work or at home, and you must use something to limit its movement, then the doctor may advise you to wear protective gear. Protective gear plays the greatest protective role in the first 6 weeks after injury.
Protective gear must be placed at elbow joint 15-25 cm, which is closer to forearm than elbow joint.
Method 2: Seek medical attention.
1, find a doctor to confirm that you really have tennis elbow. It is best to see a doctor to get a correct diagnosis. In case of fracture or ligament tear, you must receive proper treatment to recover. The main symptom of tennis elbow is the pain on the outside of elbow joint, which extends to the back of arm. If the situation is serious, it will even extend to the wrist. The elbow may look red. If the pain is severe, it is recommended to see a doctor immediately to confirm whether there is a fracture or ligament tear. Doing certain activities will aggravate the pain caused by tennis elbow, such as grabbing objects.
Rotating object
Lifting articles
Shake hands; Shake hands (noun)
Tip: Tennis elbow sounds like a sports injury caused by tennis. In fact, any repetitive actions may cause tennis elbow, including painting, boating, building, gardening and using computers for a long time.
2, accept physical therapy, restore the activity ability of the affected part. The doctor may advise you to see a physical therapist and learn proper exercise and stretching exercises to help your elbow heal faster and resume normal activities as soon as possible. Physical therapy is generally more than once a week 1 time, and exercise and stretching exercises taught by therapists should also be practiced at home. Continue to do the exercise taught by the physiotherapist after the affected area is healed to avoid being injured again.
In the long run, the benefits of physical therapy are superior to other treatment schemes, such as steroid injection.
3. Ask your doctor if steroids can be injected to reduce inflammation. Injecting steroids can help reduce the inflammation of the elbow joint and let you return to normal activities as soon as possible. Tennis elbow usually heals itself within a few weeks, so there is usually no need for an injection. If you don't get better after receiving physical therapy and home care for a period of time, you can consult your doctor about this option. The doctor will inject it directly into the affected joint, which is quite painful, but local anesthesia can be performed before injection.
Note that the effects of steroids can last for 3-6 months. If the problem persists, repeated injections may be required.
Injecting steroids can't prevent the elbow from being damaged again, and the effect is short-lived.
4. Shock wave therapy can be considered to relieve pain and promote elbow joint movement. Shock wave therapy is useful for some people, and it is a non-invasive treatment. The doctor will focus on the affected area, and the shock wave will pass through the skin and reach the joints. This treatment is very painful. The doctor may give you a local anesthesia first. This treatment is usually safe, but there may be some bruises and redness after treatment.
5. Consider injecting platelet-rich plasma to accelerate the healing of the affected area. The doctor will take your blood, put it in a machine to separate platelets, and then inject it directly into the affected joints. This treatment only takes 15 minutes, which may help to speed up the healing of the affected area. If you are repeatedly injured or the affected area cannot heal itself, this is a good treatment option. But the treatment effect is unpredictable and may not work at all.
Make sure that the orthopedic expert you consult has rich experience in this field.
Check whether the insurance has this treatment first. Many insurances will not cover the cost of injecting platelet-rich plasma.
6. If other treatments are useless, you can consider surgery. Tennis elbow rarely needs surgery, but if all treatments fail, you can discuss this option with your doctor. They will introduce you to a surgeon who can operate. Usually only serious injuries that cannot heal themselves require surgery. For example, if a muscle or tendon is torn and cannot heal itself, then you may need to have a repair operation.
Method 3: Stretch your elbow.
1, get the doctor's permission before you start exercising. Before starting exercise, consult your doctor to ensure that you can safely stretch and exercise the elbow joint and the muscles and tendons connected with it. Otherwise, it may cause delayed healing or aggravated injury.
2. Carry out wrist stretching exercises to stretch the front muscles of the forearm. Straighten the affected arm at right angles to the trunk, and straighten the palm and fingers. Turn your arms so that your palms face the ground. Grab your fingertips with your other hand and gently pull them to the ground until you feel a stretch in the front of your forearm. Hold this position 15 second. Repeat stretching 2-4 times a day.
3, wrist flexion exercises, stretching forearm muscles. Straighten the affected arm at right angles to the trunk, and straighten the palm and fingers. Turn your arms so that your palms are facing up. Grab your fingertips with your other hand and gently pull them to the ground until you feel a stretch in the back of your forearm. Hold this position 15 second. Repeat stretching 2-4 times a day.
4. Squeeze tennis balls or socks to strengthen forearm muscles. Hold a tennis ball or sock with an injured hand. Pinch the ball slightly, hold it for 6 seconds, then let go and relax 10 second. 1 group repeat 8- 12 times and practice 2-4 groups every day.
5. Put your arms on the table and turn your palms up and down to exercise your wrists. Sit down, lay the affected arm flat on the table, and hang your wrist on the edge of the table. Turn your forearm and pose as if you want to shake hands with others. Straighten your fingers and move your wrist up and down. Repeat the up and down movements 8- 12, and practice 2-4 groups every day.
When doing this exercise, the forearm must not be lifted off the table.
6, biceps bending, exercise arm and elbow muscles. Sitting or standing, your arms naturally hang down at your sides, holding dumbbells in your hands. Turn your arms so that your palms are facing up. Slowly lift the dumbbell upward toward the chest. Hold for 3 seconds, then slowly lower the dumbbell and return to the starting position. 1 group Repeat 8- 12, and do 2-4 groups every week.
Before doing biceps brachii flexion, you must get the permission of the doctor or physiotherapist.
Tip: I just started practicing with 1.4-2.3kg lightweight dumbbell. Overweight dumbbells can easily strain elbow muscles and aggravate injuries.
Method 4: Prevent tennis elbow.
1, change the action to avoid the damage caused by repeated actions. Repetitive actions will stimulate old problems and make you hurt again. If you need to repeat an action with your arm several times in a row during work or exercise, try to find a chance to rest and try to change the action. For example, in tennis, try to hit the ball from different positions and have a rest from time to time.
If the injury is caused by exercise, let an expert check your posture. Bad posture may lead to repeated injuries. If tennis elbow is caused by exercise, please ask the coach to check your posture. Ask them to observe your movements and give feedback, and then correct your posture according to their feedback. For example, if you are a tennis player, having a coach observe and evaluate your posture may help you avoid repeated injuries.
Be sure to warm up before taking part in activities that may sprain your elbow. Take at least 5 minutes to warm up before doing sports activities. Take the exercise or action you are about to do at a relaxed pace, such as swinging your arms while walking or practicing swinging gently with a tennis racket. Even if you just gently shake your arm back and forth for a few minutes, you can warm your muscles and help your joints prepare for the next activity.
4. Use appropriate sports equipment. If the sports equipment is too heavy or inappropriate, you may get injured again. Try other equipment to see if it is more comfortable to use, or ask the coach for advice. For example, using a baseball bat that is too heavy will hurt your elbow, and it is easy to get hurt again.
Tip: If you are engaged in a certain sports activity, you can go to a sporting goods store to find suitable equipment.
Tip: If the elbow pain is severe or the function has obviously decreased for more than 6 months, and conservative treatment does not work, you can ask a doctor to introduce you to orthopedics.