Your joint now adjusts to this new range of motion. It doesn’t need as much range of motion as it did before, so your body decreases the range of motion. We call this phenomenon “use it or lose it”. If you don’t use your muscles anymore, you’ll lose them. The same goes with range of motion.
Ann August 26, 2009 · 1:47 pm I’ve had bad plantar fascitis in my feet off and on for the last few years. It sounds similar to tendonitis in that it is an inflammation of the tendon at the bottom of the foot. Does anyone know if it is truly similar and if so, is there Is any way that the Flexbar/exercise treatment can be adapted to help with plantar fascitis?
Most people who get tennis elbow are between the ages of 30 and 50, although anyone can get tennis elbow if they have the risk factors. In racquet sports like tennis, improper stroke technique and improper equipment may be risk factors.
If you haven’t already come to that conclusion (or least fully considered it) that would be a good place to start – and if you agree it sounds like you might find my self-help, home program very helpful. (You might need the Golfer’s Elbow program, too, considering your medial elbow symptoms, so I would suggest joining at the Platinum level if you do.)
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“I have seen a few of my tennis buddies go for months with elbow pain. They try to play through it, and it just doesn’t seem to go away. I just started feeling this kind of pain, and I’m going to try to nip it in the bud by taking a complete break from tennis for a couple of months.” — Joe, age 42
This is so important that I put it in the beginning of this article. If there’s only one section to read, it would be this! It will go a long way in not only understanding what treatments will help, but also ways in preventing tennis elbow from coming back.
Isometric contraction for pain relief. A small science experiment showed a surprisingly robust pain-relief effect from briefly “clenching”:7 tensing the muscles on the back of the forearm without the wrist, basically just putting the tendon under strong tension for about a minute. The pain reduction was substantial and lasted for at least 45 minutes. Alas, another study failed to reproduce this effect.8 But such an easy treatment seems worth trying. For tennis elbow, you want to pull on the common extensor tendon of the forearm. Probably the easiest way to do that is just to hold the hand firmly in a neutral position (with the other hand), and then attempted extend the hand (bend the wrist backwards). Start with a moderate intensity for about one minute, and tinker with the intensity and duration to see what works best for you.
Section 1: What Exactly Is Tennis Elbow? In this section, you’ll get the best explanation on what tennis elbow really is. With this information, you’re going to know exactly why certain treatments will help while others won’t for your specific condition.
Nonsurgical Treatment Approximately 80% to 95% of patients have success with nonsurgical treatment. Rest. The first step toward recovery is to give your arm proper rest. This means that you will have to stop participation in sports or heavy work activities for several weeks. Non-steroidal anti-inflammatory medicines. Drugs like aspirin or ibuprofen reduce pain and swelling. Wrist stretching exercise with elbow extended. Physical therapy. Specific exercises are helpful for strengthening the muscles of the forearm. Your therapist may also perform ultrasound, ice massage, or muscle-stimulating techniques to improve muscle healing. Brace. Using a brace centered over the back of your forearm may also help relieve symptoms of tennis elbow. This can reduce symptoms by resting the muscles and tendons. Steroid injections. Steroids, such as cortisone, are very effective anti-inflammatory medicines. Your doctor may decide to inject your damaged muscle with a steroid to relieve your symptoms. Counterforce brace. Extracorporeal shock wave therapy. Shock wave therapy sends sound waves to the elbow. These sound waves create “microtrauma” that promote the body’s natural healing processes. Shock wave therapy is considered experimental by many doctors, but some sources show it can be effective. Equipment check. If you participate in a racquet sport, your doctor may encourage you to have your equipment checked for proper fit. Stiffer racquets and looser-strung racquets often can reduce the stress on the forearm, which means that the forearm muscles do not have to work as hard. If you use an oversized racquet, changing to a smaller head may help prevent symptoms from recurring. Surgical Treatment If your symptoms do not respond after 6 to 12 months of nonsurgical treatments, your doctor may recommend surgery. Most surgical procedures for tennis elbow involve removing diseased muscle and reattaching healthy muscle back to bone. The right surgical approach for you will depend on a range of factors. These include the scope of your injury, your general health, and your personal needs. Talk with your doctor about the options. Discuss the results your doctor has had, and any risks associated with each procedure. Open surgery. The most common approach to tennis elbow repair is open surgery. This involves making an incision over the elbow. Open surgery is usually performed as an outpatient surgery. It rarely requires an overnight stay at the hospital. Arthroscopic surgery. Tennis elbow can also be repaired using miniature instruments and small incisions. Like open surgery, this is a same-day or outpatient procedure. Surgical risks. As with any surgery, there are risks with tennis elbow surgery. The most common things to consider include: Infection Nerve and blood vessel damage Possible prolonged rehabilitation Loss of strength Loss of flexibility The need for further surgery Rehabilitation. Following surgery, your arm may be immobilized temporarily with a splint. About 1 week later, the sutures and splint are removed. After the splint is removed, exercises are started to stretch the elbow and restore flexibility. Light, gradual strengthening exercises are started about 2 months after surgery. Your doctor will tell you when you can return to athletic activity. This is usually 4 to 6 months after surgery. Tennis elbow surgery is considered successful in 80% to 90% of patients. However, it is not uncommon to see a loss of strength.