[toc]Tennis elbow occurs due to over working of the tendons in the elbow mainly due to the repetitive movements of the wrist as well as the arm. This condition occurs because of the inflammation of the tendons, which connects the outer part of the elbow and forearm. It is quite painful and you may face difficulty to shake hand, turn doorknobs or even to hold a teacup.
Repeated movements in arms may lead to tear in tendons of the elbow. This condition can occur in anybody, as it depends on the type of hand movement involved in their job. There are several ways to prevent and cure this condition.
Ways To Cure Tennis Elbow
To deal with tennis elbow, a diet rich in omega 3 fatty acids is extremely useful. Vegetables like celery, spinach, broccoli, cabbage, fruits like blueberries, pineapple and nuts like walnuts when included in regular diet will be quite beneficial. Omega 3 fatty acids are effective in reducing inflammation and pain in joints.
Fish, whole grains and flax seeds are also rich sources of omega 3 fatty acids, which can be effective in treating tennis elbow conditions. Milk and its products as well as egg are rich in vitamins and minerals, which the body requires to recover from tennis elbow. Hence, these foodstuffs should be included in the regular diet.
Ginger has analgesic, anti-inflammatory, antiseptic, expectorant and several other properties. It also contains magnesium, zinc, phosphorus and aluminum. Gingerols act on vanilloid, which is a sensory receptor, and blocks pain.
Drinking ginger tea at regular intervals in a day or using a compress on the injured area for every six hours can effectively reduce inflammation and pain. Thus, ginger is effective in treating tennis elbow.
Massaging the muscles of the arms and tendons with essential oils can quicken the healing process. There are many essential oils, which help in relieving pain, improve the blood flow to the affected area, and relieve muscle contracture. A blend of eucalyptus oil, ginger oil, peppermint oil, rosemary oil and sunflower oil can be effective for tennis elbow.
Use the oil at least two times a day and massage well. Avocado oil massage can soothe pain and inflammation of tennis elbow. Friction massage using thumb or simply rubbing over the sore tendons can also be useful. Trigger point massage can alleviate pain. Locate the point of pain in the elbow crease and massage to reduce inflammation and pain.
The simple remedy for treating tennis elbow is to take rest. It is important to avoid activities to evade further damages. Normal daily activities can be performed, so that it will avoid muscle atrophy. Movements that trigger pain and injury should be avoided.
Lifting objects, using pen or pencil, which is thin for writing, should be avoided. You can use thick pen or pencil and work with thick handled screwdrivers. Use brace or sling for supporting the arm. It can promote healing.
Yoga poses can alleviate the pain in tennis elbow. You can liberate the pressure from tendons connecting the elbow and wrist by doing yoga. Wrist twisting poses and push up poses can help achieve this. Similarly, finger to wrist and side body stretch can prevent and heal tennis elbow.
If you do these stretches, you can feel a great difference in your elbows. Half Bhujangasana will open your shoulders and cobra pose is effective for tennis elbow. Supta Vajrasana is another posture, which is beneficial in treating this condition.