Tennis Elbow

If you have tennis elbow, follow these simple steps to reduce pain and start tendon healing. A rehab program such as this will prevent further injury by making your arm muscles stronger.

• Rest your fingers, wrist, and forearm muscles to allow your tendon to heal. Stop any activity that you think may be causing your elbow pain and soreness. Depending on the severity of tendon damage, you may have to avoid this activity for weeks to months.
• Put an ice or cold pack on the injured or sore area at least 3 times a day for as long as you have pain, swelling, and inflammation. For the first 72 hours, ice for 10 minutes, once an hour. After that, use ice for 15 to 20 minutes, 3 times a day. Ice in the morning, in the late afternoon after work or school, and about one-half hour before bedtime.
• Wear a "counterforce" brace during activities that require grasping or twisting arm movements. A counterforce brace is a strap worn around your forearm just below your elbow. This brace may spread pressure throughout the arm instead of putting it all on the tendon. These braces are not a substitute for rehab exercises.
• Try elevating your elbow to help ease pain and reduce swelling in your wrist or forearm.
• Take nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce pain and inflammation.
• Do simple warm-up and stretching exercises to keep your tendons from getting stiff. If you have any pain, stop the exercises.
• When your pain is gone, start doing stretching and strengthening exercises, then gradually increase these exercises. Learn the correct techniques and which equipment is best for your activities.