Jogging, cycling, weight training, tennis, which sport is your favorite? If you like to play tennis, you must have heard of tennis elbow, but in fact, even those who haven’t played tennis at all, or who don’t like sports, may suffer from tennis elbow! Learn about the causes, symptoms, and how to treat or avoid tennis elbow. Tennis elbow, also known as lateral epicondylitis, is a condition in which the outer part of the elbow becomes painful and tender. The pain may also extend into the back of the forearm and grip strength may be weak.

Causes of Tennis Elbow

The so-called tennis elbow is actually known as Lateral Epicondylitis, which refers to the bone from the shoulder to the elbow, and the name of the tennis elbow. , mainly from playing tennis, frequent swinging movements, which exerts a lot of pressure on the elbow, resulting in sore and inflammation of the elbow.

However, in addition to tennis, there are many tasks and things in daily life that require elbows. For instance, housewives are one of the common patients with tennis elbows. Or buy heavy objects, etc., or work people, often use irregular posture using the mouse, these often exert pressure on the elbow movements, can trigger tennis elbow.

Symptoms of tennis elbow

The common symptoms of tennis elbow are pain, redness and inflammation of the elbow. Some patients with tennis elbow may find that even if they do not use the elbow, they still feel the It’s painful, but because the elbow is the connection point between the upper arm and the front arm, once the tennis elbow symptoms occur, even if we deliberately avoid those movements that need to bend the arm, we may not be able to stop it completely. Pain appears, like you can’t bend your arm all day, using any behavior such as computer, mobile phone, or cycling, and because of this, severe tennis elbow symptoms can limit the movement of your elbow, often causing patients to Qualt bothering.

3 ways to avoid tennis elbow

When buying food or shopping, if you estimate that your purchase may not be small, it is better to use a cart instead of a bag, which can greatly reduce the burden on your elbow.
Make sure to warm up before you exercise to reduce your body’s injuries due to sudden intense exercise.
If you find sore or swelling elbows after exercise, please use ice to cool down the affected area, but how long does it take to ice? In an article published in 2015, Dr. Gabe Mirkin, who proposed the RICE sports injury management procedures, mentioned that each Apply ice for 10 minutes, take a break for 20 minutes, repeat 1 to 2 times, not to affect the recovery speed of the wound, but also to reduce the pain feeling.
4 ways to treat tennis elbow

Treatment is mainly aimed at relieving pain symptoms and relieving inflammatory reactions. Here are 4 ways to treat your tennis elbow

anti-inflammatory drugs

If you choose to visit, your doctor usually prescribes non-steroidal anti-inflammatory drugs, such as Ibuprofen, to improve inflammation in the affected area. In general, mild tennis elbow symptoms only take anti-inflammatory pills and rest, it does not take too long to heal.

Shockwave Therapy

High energy shock waves are transmitted from the skin to the affected area to achieve pain relief. The benefit is that it is convenient and safe and usually does not require anesthesia, but may cause side effects such as bruising or local redness.

Steroid injection

This method is usually used without significant improvement in the usual treatment, or the symptoms of tennis elbow are quite severe. By injecting steroids directly into the affected area, you can quickly The inhibition of inflammation.


After the inflammation is reduced, you can use some stretching and stretching movements to increase your elbow movement. You can go to the hospital rehabilitation department or try the following on your own. Restoration of the symptoms of the tennis elbow:

Grip Training

Tennis elbow often causes a drop in grip. You can place your front arm on the table with your palm facing up, hold the rolled towel or grip ball for 10 seconds to relax and repeat the grip again. 10 moves to help restore grip.

Wrist rotation

Take the left hand as an example, place the elbow on the thigh or table, hold a 1 kilogram dumbbell or take a bottle filled with water instead, then hold one end, from the palm of your hand upwards. Turn the palm down, showing a 180 degree clockwise rotation, then revert to the position of the palm facing up and repeat the action 20 times. If you are pain in your right hand, simply swap it in reverse direction.

Twist towel

first find a towel and find a chair to sit down, shoulder relax, hold the towel both ends with both hands, raise it flat on your chest, twist the wet towel in your hands, of course if you Stick to use a wet towel, repeat the action 10 times, change the direction of the twist, for example: the right hand forward, left hand backward, change to the right hand backward, left hand forward.