How to Fix Tennis Elbow or Golfers Elbow Naturally
Do you participate in seasonal recreational activities? Do you have a labor-intensive job that involves lifting heavy objects on a routine basis? If so, you may have experienced tennis elbow or golfer’s elbow. These are common injuries caused by overuse and exertion of the wrist and forearm.
Tennis elbow, known as lateral epicondylitis, involves the muscles and tendons of the forearm that extend all the way to the wrist and fingers. Symptoms of the condition are gradual, most notably mild pain that slowly worsens over time. Other symptoms include:
Golfer's elbow, known as medial epicondylitis, involves the muscles located on the inside of the elbow and forearm. The condition is caused by wear and tear of the tendons, bones, and muscles in the area, as well as overuse.
Golfer's elbow is known to cause pain and tenderness near the funny bone along with reduced grip strength.
While surgery is an option for fixing the most severe cases of tennis and golfer’s elbow, there are simple, non-invasive options as well. Here are some of the most effective ways to fix these conditions naturally.
Simple yet effective stretches can have a huge impact on the pain and discomfort you feel. Stretching can also help your muscles and tendons to heal and strengthen, which prevents reinjury.
For tennis elbow:
This technique stretches the forearm. If you experience any pain during the stretch, pull your hand and fingers more gently.
For golfer’s elbow:
Both of these stretches can (and should) be repeated throughout the day. Though they seem simple, they are quite impactful for tennis and golfer’s elbow.
Other exercises to try
Wrist extension is a common range of motion exercise for tennis elbow. Here are two exercises to try.
For both of these exercises, you can add weight, such as a soup can or water bottle. This adds resistance and adds a strengthening element.
Both tennis and golfer’s elbow can cause your grip to weaken. Try this exercise to increase your grip strength.
Strengthening the forearm and wrist
This exercise is known as the hammer exercise. As the name implies, you’ll need a hammer or a very light dumbbell.
Aside from certain stretches and exercises, another option to fix tennis elbow or golfer’s elbow naturally is to reduce or stop activities that cause the pain. This may mean taking a break from recreational sports or asking to be put on light duty at work.
The idea is to rest your wrist and forearm so that they can heal. Continued overuse and over-exertion of your arm can worsen the problem.
Practice RICE (rest, ice, compression, and elevation) as much as possible. Icing can help to reduce pain, discomfort, and swelling. Wearing a compression or stability brace also helps while providing added support.
There are all sorts of vitamins, supplements, and herbal remedies that can help to speed up the healing process for those with tennis or golfer's elbow. Some of the best options to add to your daily treatment regimen include:
Each of these supplements are safe, effective natural treatments for tendonitis. While supplements aren’t cures, they work to strengthen the muscles, tendons, and bones while also relieving the side effects of tennis and golfer’s elbow.
Try Align Integrated Medical
Our approach is all about targeting the underlying causes of tennis elbow or golfer’s elbow versus just treating the symptoms. This type of strategy involves various approaches, including regenerative medicine, chiropractic care, progressive focused rehab and massage therapy.
The combination of these treatments helps to address what’s actually causing the condition, which makes it much easier to pinpoint the right treatment regimen. At Align Integrated Medical, you can count on our team to get your forearm and wrist back into tip-top health.
We create customized treatment regimens for all of our patients. Our goal is to help you get back to living a healthy, pain-free life. Imagine going to work or playing your favorite sport without discomfort.
Interested in learning more about how fundamental medicine can benefit you? Contact our team today!